Drew's Biohack Bulletin

Hey Fitlifer!

Labels are getting longer, nights are getting shorter, and your nervous system is tired of pretending everything’s fine. Let’s fix that.

Here's what we're diving into today (9-minute read):

• 🍽️ The 5-Ingredient Rule That Changed How I Feed My Family

• 💤 The Real Reason You Can’t Stay Asleep (and How to Fix It)

• 🚨 This Weeks Breaking Health News

If you’d like to enter to win the next giveaway, tell us what you want to hear about at the bottom of this newsletter.

🍽️ The 5-Ingredient Rule That Changed How I Feed My Family

Eating healthy shouldn’t feel like decoding the Da Vinci Code. Forget diet trends. Your body operates on biochemical principles, not marketing buzzwords. Here's what actually matters:

1. Prioritize Glycemic Load Over Individual Foods

Whole foods aren't "better" because they're natural—they're better because they contain fiber, polyphenols, and intact cellular structure that slow glucose absorption. This prevents insulin spikes, reduces AGE (advanced glycation end product) formation, and supports metabolic flexibility.

Science: Low glycemic load diets reduce inflammation, improve endothelial function, and lower HbA1c markers for long-term glucose control.

2. Processed Isn’t Evil… Ultra-Processed Is.

Frozen veggies? Canned beans? Rolled oats? Great.
Rainbow-colored cereal shaped like unicorns? Maybe not.
If the ingredient list looks like a chemistry exam… abort mission.

Red flags: Maltodextrin (GI of 110), isolated proteins without cofactors, synthetic emulsifiers (carrageenan, polysorbate 80) linked to gut dysbiosis.

3. Become a Nutrition Label Ninja.

• Fiber: 5g+ per serving slows gastric emptying and feeds SCFAs (short-chain fatty acids)

• Omega-6:Omega-3 ratio: Aim for <4:1 to reduce pro-inflammatory eicosanoid production

• Added sugars: <10% total calories to prevent hepatic de novo lipogenesis

• Avoid: High-fructose corn syrup (bypasses satiety signaling), artificial sweeteners (alter incretin response)

4. Stock Your Kitchen Like a Wellness Survivalist.

🫐 Polyphenol-rich foods: Blueberries, dark chocolate, green tea → activate Nrf2 pathways (cellular stress defense)
🥦 Cruciferous vegetables: Sulforaphane activates phase II detox enzymes
🌾 Resistant starch: Cooled potatoes, green bananas → increase butyrate production (gut barrier repair)
🫘 Legumes: Complete protein + soluble fiber = optimal for GLP-1 secretion (natural satiety hormone)

A Real Shortcut: Organifi Green Juice and our Complete Protein deliver phytonutrients, adaptogens, and bioavailable amino acids—supporting mitochondrial function and hormonal signaling without the blood sugar rollercoaster.

What's one metabolic upgrade you're making this week?

💤 The Real Reason You Can’t Stay Asleep

Waking at 2–4 AM isn't random—it's when your sleep architecture transitions from deep to REM cycles, making you vulnerable to disruption. Here's the real biology:

Your HPA Axis Is Dysregulated: Chronic stress creates a flattened cortisol curve—instead of the natural morning spike, you get middle-of-the-night pulses. This activates your sympathetic nervous system during what should be parasympathetic dominance, fragmenting sleep cycles.

Your Adenosine System Is Compromised: Caffeine blocks adenosine receptors for 6+ hours. Late caffeine intake disrupts slow-wave sleep architecture, reducing sleep pressure and making maintenance insomnia worse.

Your Core Body Temperature Isn't Dropping: Sleep onset requires a 2-3°F core temperature drop. Poor circadian entrainment or a warm room prevents this thermoregulatory shift, triggering early wakefulness.

Your Glucose Is Crashing: Nighttime hypoglycemia from poor dinner macros (high refined carbs, low protein/fat) triggers cortisol and adrenaline release—your body's emergency response to low blood sugar literally wakes you up.

Quick Fixes That Actually Work:

• Time-restricted eating (finish dinner 3-4 hours before bed)

• Glycine supplementation (3g) to lower core temp

• Magnesium threonate (crosses blood-brain barrier)

• Cool room (65-68°F) + warm extremities (socks)

• Morning bright light exposure (resets circadian phase)

🌙 Nighttime Reset Hack: Organifi Harmony combines ashwagandha for HPA axis regulation and red clover for hormonal balance—targeting the root cause, not just symptoms.

🧠 Your Anxiety May Be Controlled By Hidden Immune Cells In The Brain. Researchers have uncovered surprising evidence that anxiety may be controlled not by neurons but by two dueling groups of immune cells inside the brain.

🌿How Diet Affects Aging Metabolism Differently For Men and Women. A recent study in Nutrients examined the relationship between diet and various metabolic outcomes in older individuals of both sexes.

🧬Blocking One Fat Molecule Could Save Your Kidneys. Ceramides were identified as the molecular culprits behind acute kidney injury, damaging mitochondria and leading to organ failure.

When you zoom out, it’s funny how the basics always win. Real food with real ingredients, and a nervous system that actually gets to shut down at night.

Eat clean, rest deep, and don’t let the noise convince you it’s harder than that.
See you next week.

We’re in this together 🚀 
Drew Canole

PS: Want to win some Organifi products? Rate the newsletter (below) and let us know what you’re struggling with or want to learn next.