WELLNESS ROUTINE
BIOHACKING Summary
Nutritional Program Details
Hydrogen Hydration
Franklin starts his day by amplifying the benefits of his water with molecular hydrogen by dropping effervescent magnesium H2 tablets into his water which clocks in at 12 parts per million of molecular hydrogen.
Intermittent Fasting
Franklin usually won’t eat his first meal until early afternoon. He finds that he can be more productive in the morning without having to worry about his first meal while also inducing the hormonal benefits of intermittent fasting.
Nootropics Boost
Depending on the agenda for the day, Franklin stacks organic black coffee paired within L-Theanine for a cognitive boost.
On days where greater focus is needed for working hours on-end at the computer, Franklin stacks Nuvigil with CDP Choline to replenish the Choline in the brain that the Nuvigil depletes.
For a cognitive boost pick-me-up throughout the day when needed, Franklin will take a mini-dose (1mg-2mg) of nicotine from a lozenge or spray.
Pasture Raised Meats / Wild Fish + Organic Veggies
Most of Franklin’s meals usually consist of pasture raised grass-fed beef, free-range chicken or wild fish paired with organic cauliflower or organic broccoli and drizzled with high quality organic olive oil or slathered with grass-fed butter.
While Ross Franklin’s specialty is in formulating cold pressed juice, handcrafted smoothies and acai bowls, he is also well entrenched within the field of biohacking and has been on an on-going search to uncover what the optimal nutrition and supplementation plan is for optimal cognitive and productivity. He has worked directly with Dave Asprey and received cutting-edge wisdom from sought after wellness visionaries like Dr. Nicholas Perricone.
Franklin follows the intermittent fasting protocol 4 to 5 days out of the week with a 15 to 16 hour fast and 8 to 9 hour eating window. He makes sure to not eat 3 to 4 hours before going to bed for a more restful sleep and also gain a jump on the intermittent fasting window. Franklin has very low carbs with no white carbs except for white rice (later in the day) on occasion several times per week to intentionally break the ketosis cycle to help reset his body.
“Experiment with what foods give you energy and what foods take away your energy. Trust your body.”
“Living a healthy lifestyle should be an enjoyable experience and not restrictive to the point where you feel deprived.”
“Feeling driven and productive throughout the workday will enhance your feeling of well-being, avoid the foods and beverages that zap your energy and slow you down.”
“Don’t get stuck starving in the middle of the day without any healthy meals available, plan out and surround yourself with healthy meal options so you don’t make poor nutrition choices out of desperation.’”
Ross Franklin’s Weekly Fitness Routine
Weight Training
Franklin does 30-minute weight training sessions 4 to 5 times per week training with free-weights using antagonistic training principles; chest/back, bis/tris, legs/shoulders mixed in with calisthenics and some kettle bell work. Franklin triple supersets his workouts to reduce the overall duration and help get the heart rate up.
Basketball Warm-up
Before hitting the weight room, Franklin typically warms-up his body shooting around at the basketball court.Franklin finds warming up on the basketball court to be meditative and enjoyable way to warm-up the body before training.
Foam Rolling
Franklin keeps a Rumble Roller foam roller next to his desk during the workday for short mini myofascial release sessions as needed throughout the day.
The Warm Up
Workout Routine
The intention behind this workout routine is to reap the greatest amount of benefits in the least amount of time.
Get the Blood Flowing
To get warmed-up and the endorphins going, the following routine helps to get the body activated:
Calisthenic Warm-Up: 50 jumping jacks, 30 push-ups followed by 30 seconds of mountain climbers consecutively executed.
Foam Rolling: 1-2 minutes of foam rolling using the Rumble Roller. Time to hit the court if you happen to have a basketball court available (Skip this if not an option for you):
Basketball: 10 to 15 minutes of shooting around on the basketball court.
Weight Training: 3 Sets of Triple Super-Sets for 15 to 20 reps per exercise. This protocol should be executed by doing one full set of each body movement striving to adhere to the allotted rest time.
The Workout
Workout Day 1
Legs / Shoulders – 3 Full Sets
(2 Sets for the first two weeks to get acclimated)Compound Leg Movement: Squats / Deadlift – 15 to 20 reps + (no rest in between)
Compound Shoulder Movement: Military Press / Shoulder Press – 15 to 20 reps + (no rest in between)
Calisthenics: Burpees / Mountain Climbers – 15 to 20 reps (Rest 60 seconds +)
Secondary Leg Movement: Single Leg Lunges /
Sumo Squats with Kettle Bell: 15 to 20 reps + (no rest in between)
Secondary Shoulder Movement: Double Dumbbell Shoulder Raise / Bent Over Double Dumbbell Shoulder Raise – 15 to 20 reps + (no rest in between)
Calisthenics: Single Arm Kettle Bell Swing – 15 to 20 reps per arm (60 seconds rest)
Hanging Double Leg Raise: 15 to 20 reps + (no rest in between)
Dumbbell Shoulder Shrugs: 15 to 20 reps + (no rest in between)
Standing Dumbbell Calf Raises: 15 to 20 reps per leg (no rest in between)
Seated Leg Raises: 20 reps + (no rest in between)
Physio Ball Plank: 30 to 45 seconds
Workout Day 2
Chest / Back – 3 Full Sets
(2 Sets for the first two weeks to get acclimated)
Full SetCompound Chest Movement:
Olympic Chest Press / Dumbbell Chest Press – 15 to 20 reps + (no rest in between)Compound Back Movement:
Wide Grip Pull-Ups / Barbell Bent Over Row – 15 to 20 reps + (no rest in between)Calisthenics:
Push Ups – 15 to 20 reps
Rest 60 seconds +Secondary Chest Movement:
Dumbbell Flies / Cable Flies – 15 to 20 reps + (no rest in between)Secondary Back Movement:
Lat Pull Down / Seated Cable Rows – 15 to 20 reps + (no rest in between)Calisthenics:
Push-ups on Physio Ball – 15 to 20 (60 seconds rest)
Physio Ball Crunches – 30 reps + (no rest in between)
Physio Ball Plank – 30 to 45 seconds + (no rest in between)
Bosu Ball Burpies – 15 to 20 reps (no rest in between)
Seated Leg Alternate Hanging Leg Raises + (no rest in between)
Workout Day 3
Biceps / Triceps – 3 Full Sets
(2 Sets for the first two weeks to get acclimated)
Full SetCompound Triceps Movement:
Skull Crushers with EZ Curl Bar – 15 to 20 reps + (no rest in between)Compound Biceps Movement:
Biceps Curls with EZ Curl Bar – 15 to 20 reps + (no rest in between)Calisthenics:
Chin-Ups – 15 to 20 reps (Rest 60 seconds +)Secondary Triceps Movement:
Standing Triceps Pull Downs with Rope Extension – 15 to 20 reps + (no rest in between)Secondary Biceps Movement:
Standing Dumbbell Biceps Curls – 15 to 20 reps + (no rest in between)Calisthenics:
Double Kettle Bell Swing – 15 to 20 reps (60 seconds rest)
Physio Ball alternate crunches – 30 reps + (no rest in between)
Mountain Climbers – 30 to 45 seconds + (no rest in between)
Push-Ups – 20 to 30 reps + (no rest in between)
Physio Ball Plank – 30 to 45 seconds
Ross Franklin’s Approach to Wellness
Get Your Blood Tested
Every six months, Franklin gets his blood tested using an Ion Profile with 40 Amino Acids from Genova Diagnostics. Based on his results, he changes up his supplementation and nutrition routine to ensure he is in optimum levels for key nutrients. Many holistic doctors can administer this blood test.
Continuous Improvement
Franklin does not claim to have all the answers but is committed to constantly improving every aspect of his live. A question he asks himself frequently is how he can do things better?
Avoid Toxins
Franklin has his home fully equipped to help minimize toxins: he has several high-quality air filters throughout his home as well as specialized filters for drinking and shower water.