Hack Your Fitness @ Next Door : Biohacking & Mouvement
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Transcript of Hack Your Fitness @ Next Door : Biohacking & Mouvement
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BIOHACKING & MOUVEMENTJean Baptiste Mac Luckie (@jbmacluckie)
hackyourfitness.net
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18/06/2015 – Next Door, Lyon
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QUI SUIS-JE ?
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Jean Baptiste23 ans
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Blogueur
hackyourfitness.net
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Je n’ai pas
toujours été fit &
sportif.
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Et je suis encore loin
d’avoir atteint les
objectifs que je me
suis fixé.
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CE QUI A CHANGÉ
ENFANCE & ADOLESCENCE
• Surpoids, à la limite de l’obésité
• Pratiquant de différents sports (tennis, natation, hockey, roller, musculation) mais je détestais ça
• Aucune réflexion sur mon alimentation
• Fan de junkfood
MAINTENANT
• Poids normal & masse grasse en baisse
• Pratique régulière de 3 disciplines
• Alimentation surveillé & source de plaisir
• Consommation modérée d’alcool
• Toujours fan de junk food :)
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LE POINT DE BASCULE
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The 4-Hour Body Tim Ferriss
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AntifragileNassim N. Taleb
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The Primal Blueprint
Mark Sisson
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BIOHACKING ANTIFRAGILITÉ
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BIOHACKING
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BIOHACKING ?
“Biohacking is tapping into your own biology, psychology,or physiology in order to enhance or gain control overthese systems through practices, technology, and/orexogenous elements. This hacking is for the express purposeof unlocking our human potential. It is the process of trialand assessment— try something, see if it gives the desiredoutcome and reassess.”
– Dr. Daniel Stickler (ephysiologix.com) sur PaleoFX
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Capacités physiques
Nutrition
MouvementStress
Mémoire & concentration
DOMAINES
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Endogène
•Méditation
•Jeûne
•Respiration
•Force
•Mobilité
•Contration
•Etc.
Exogène
•Compléments alimentaires
•Quantified self (tracking)
•Accessoires
•Applications
•Etc
OUTILS
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ANTIFRAGILE ?
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FRAGILE
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RÉSILIENTRÉSILIENT
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ANTIFRAGILE
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Incertitude Chocs Erreurs Tinkering
“Antifragility is beyond resilience or
robustness. The resilient resists shocks and
stays the same; the antifragile gets better.”
– Nassim Nicholas Taleb, Antifragile
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MON APPROCHE
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COMPLEXITÉLe corps, un système complexe
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(influencé par Edgar Morin, Nassim N. Taleb, Art De Vany)
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80% des effets sont les résultats de 20% des causes
Trouver ces 20% pour réaliser mes objectifs
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OBJECTIFS
1/ Perdre de la masse grasse
2/ Développer ma force physique
3/ Stress : réduire mon exposition & améliorer ma résistance
4/ Améliorer ma mobilité
5/ Inscrire cette démarche dans du long terme
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UNE APPROCHE AGILE
Observer
OrienterDécider
AgirObserver : prendre conscience de mon corps, de mes habitudes, mes pratiques etc. Tracker (quantified self, photos avant / après etc.)
Orienter : s’appuyer sur des informations endogènes & exogènes pour…
Décider : formuler une hypothèse
Agir : tester l’hypothèse
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Nutrition
Fitness
Mouvement
Sommeil
Stress
Bonus
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NUTRITION
Slow Carb Diet
Paléo
Diète cétogène
Comptage des macros
Jeûne intermittent (entre 16h & 36h)
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NUTRITION
CLA
Compléments alimentaires (BCAA, ZMA, Whey Protein, Nigelle, Rhodiola, Ginseng, Créatine, Glutamine, Oméga, Vitamines, L-Carnitine, Caféine etc.)
Fat burners
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FITNESS
Méthode Lafay
Musculation avec machines
Protocole d’Occam & Superslow
Stronglifts
Next step: Crossfit
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MOUVEMENT
Bagua (art martial)
Qi Gong (art martial)
Foam rolling
Ostéopathie
Next steps: Movnat
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SOMMEIL
Filtrage des lumières bleues
Cohérence cardiaque (respiration)
> Endormissement en moins de 10 min :)
Zinc, Magnesium & vitamine B6 (ZMA)
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STRESS
Méditation & Qi Gong
Plantes adaptogènes : RhodiolaRosea & Ginseng
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BONUS
Variations thermiques : sauna & douches froides (perte de gras, immuno-stimulation etc.)
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RÉSULTATS
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RÉSULTATS
88,5kg
76kg
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RÉSULTATS
23% BF
16,5%
BF
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ET APRÈS ?
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Et après ?
1. Inscrire cette démarche sur le long terme
2. Atteindre entre 10 & 12% de masse grasse
3. Continuer de développer ma force
4. Gagner en amplitude de mouvement
5. Développer mes compétences en art martial
6. Faire de la méditation une pratique quotidienne
7. Tester : Crossfit, Movnat
8. Tester les nootropiques
9. Développer mon activité orientée fitness :)