HELLO AND WELCOME -
I AM DR. PATRICK KRAMER, FOUNDER OF UPGRADED HUMANS
I know all too well what it means to always have to give 100%.
A few years ago... ill, bloated and full of inflammation... I didn't just feel bloated and ill, I was too... almost 114 kg at 1.83m. I couldn't go on like this.
"It was time to take my health into my own hands!"
But doctors couldn't help me, so I started looking for alternatives myself. The first fitness trackers and the whole topic of "quantified self" emerged in 2013.
But it wasn't just new technologies, but also traditional biological approaches in a new guise that made me feel better and better. I "biohacked" myself without even knowing the term.
But I wanted to go further and asked myself why you can only wear fitness trackers or technology ON your skin when you can wear it 2mm deeper. So I became a body hacker and the first implants found their way into my body. Not having to think about keys anymore and automating communication with my house and smartphone is brilliant and definitely one of the best "hacks" you can imagine. It helped me to calm my mind.
In addition to managing the "Upgraded Humans" platform, I give lectures around the world on the topic of "Digital Transformation of Humans" and give biohacking seminars.
I am convinced that the current state of digitalization is just the tip of the iceberg. Technology and biology will continue to merge and change people themselves - so-called "ShyTech" will move invisibly from "on-the-skin" to "under-the-skin" into people themselves. What is still a "hack" today will then become "normality"... just like the smartphone today.
I try out a lot of things that I think will make me more productive or healthier. Of course, not all of it is scientifically proven or contradicts conventional medicine, but that's what makes it so interesting. And if it helps me and I feel better, hey... that's great.
Today I am fit and full of energy.
Biohacking is something personal. Make your own experiences. I would be happy to support you.
I am in my mid-50s! My biological age, on the other hand, is 43.
My declared goal: to be 119 years old!
How old are you?
With 15 years of experience as a biohacker, I have developed the BODY.MIND.PROTOCOL.
My concept for more health, performance and happiness.
Below I will show you MY personal path and approach.
Level 1: Measure, analyse, understand
„You can only manage, what you can measure“. This famous management quote by Peter Ducker also applies to my personal goals. If I don't know where I stand, I don't know whether I'm on the right track. Goals then quickly degenerate into a pious wish.
To measure and track my data, I proceed as follows:
I carry out a micronutrient analysis every 3 months. It is simple and straightforward and provides me with a wealth of data on my body's nutrient requirements.
The example above is my data from February 2022. Interestingly, the enzyme "bromelain" (the pineapple enzyme) is red. Bromelain is instrumental in fighting inflammation in the body. At the time, I had a so-called "frozen shoulder" - a severe inflammation in my shoulder. Now I was able to take targeted supplements.
Every 2 years I carry out a large blood count analysis. Plus sonography and analysis of other parameters.
Everything is in the green - even if not everything is perfect.
But I know exactly what I have to look out for and can take targeted action.
I also track the following data and trends on a daily basis:
- Number of steps and distance
- Standing hours
- Blood oxygen saturation (cardiofitness)
- Calorie consumption at rest and during activity
- heart rate
- Sleep quality
- weight
- BMI
- Muscle percentage
- Body fat percentage
- Respiratory rate
- Time in daylight
Platforms like Exist.io, Gyroscope and Zenobase allow me to collect, aggregate and analyze data from different sources to identify trends and patterns in their behavior. The search for correlations.
LEVEL 2: SUPPLEMENTATION & NUTRITION
Now that I know where I have the greatest need, I use nutritional supplements in a targeted manner. Not at random, but in a targeted manner. I divide my supplements into three categories: 1. longevity, 2. fitness and 3. general health. All on a daily basis. Not at the same time, of course, but "stacked" throughout the day.
Health
- Krill oil (Omega 3)
- HHC
- Berberine
- Carbon 60 (C60)
- Zinc
- melatonin
- Ashwaganda
- B-complex
- Vitamin C
- Vitamin D3
- hyaluronic acid
- MCT oil
Cell health/longevity
- Spermidine
- Resveratrol
- MNM
- Alpha-Ketoglutarat
- NAD+
- Trimethylglycin
Fitness
- L-creatine monohydrate
- L-Arginine
- Beta-alanine
- Magnesium
My current shortcoming: I don't drink enough water! To counteract this, I now have a water filter that constantly provides me with fresh, filtered water. It works.
As part of my morning routine, I have a very special drink in the morning. My secret recipe for a superhuman metabolism! I'll tell you how I do it now...
Half a glass of lukewarm water on an empty stomach. Enriched with a tablespoon of apple cider vinegar, bitter substances and vitamin D. The effect is immediate. The metabolism shoots up!
LEVEL 3: FITNESS
Based on my protocol, the topic of "exercise and fitness" is fundamental to my health. I am repeatedly confronted with typical questions:
"I often feel so tired and burnt out - how can I get more energy?
MORE MOVEMENT
"How can I become more self-confident?"
MORE MOVEMENT
"I often have a cold. How can I strengthen my immune system?
MORE MOVEMENT
"I often sleep badly. How can I get deeper and more restful sleep?"
MORE MOVEMENT
"I am often unfocused. How can I increase my attention to detail and stay focused for longer?
MORE MOVEMENT
"I'm often in a bad mood. How can I improve my mood?"
MORE MOVEMENT
"My back often hurts and is tense due to constant desk work. What can I do?"
MORE MOVEMENT
If I'm traveling and only have a hotel room to train in, I use my Body.Mind.Protocoal Tabata workout:
Tabata style with 45 seconds of exercise and 15 seconds of rest in 2-3 rounds. Tracking via the "Seconds" app
- Light warm-up with stretching. Pulse zone 1, then...
- Jumping Jacks (Jumping jacks)
- Squats/ Squat Jumps (Squat)
- Burpees
- Sit-Ups
- Push-up
- Wall seating
- Dips
- Planke
- Planke links
- Planke rechts
- Superman
I like to combine this with my breathing mask. This allows me to really work out my body in the shortest possible time in the smallest of spaces.
When I train at home, my training is based on the following approach:
- 90 min per session - 7 sessions per week
- 125-135 bpm (warm up)
- 148-158 bpm (80% of the time)
- -> 158 bpm (at least 1x per workout)
- 15 min warm-up: cardio of your choice (rowing, jumping rope, running etc.)
- Approx. 30 min strength training with a focus on the large muscle groups (deadlift, squat, barbell overhead squat, clean, yark, snatch, bench press, overhead press, lunges, farmer's walk)
- Approx. 30 min strength cardio cross-training workout
- 15 min cool down in the form of light cycling or mobility
We also often go swimming or hiking at the weekend.
LEVEL 4: HORMESIS
Hormesis is a concept that states that moderate exposure to a harmful stimulus can improve the body's ability to repair and regenerate itself. I use stimuli such as cold, heat, electricity, light, etc. almost daily as part of my Body.Mind.Protocol.
LEVEL 5: GADGETS AND TECHNOLOGY
I have firmly integrated the following devices into my life:
MINDSET
- Neurofeedback
- Gratitude
- Journalism
- Meditation with MUSE
- Microdosing
GADGETS & DEVICES
- Vitamin C shower head
- SOLAR LED light panel (daily)
- TrueDark Daylight Elite
- Humancharger (always with you)
- Lucky monkey
- Bulletproof sleep induction mat
- Propeaq blue light goggles
- Finnish sauna (1-2x per week)
- OURA ring
- And my much-loved
salt crystal lamp in the bedroom
LEVEL 6: SMART DRUGS
I like the "Ms" .... Microdosing and Methylene blue.
MICRODOSING
As a biohacker, I practice microdosing with 1D/ 1T-LSD for various reasons to optimize my mental and physical performance.
Why am I doing this? First of all, I appreciate the cognitive improvements. My mindfulness has increased. When I am out in nature, I perceive nature much more intensely and clearly than without microdosing. I also feel a significant reduction in stress and increased mental strength.
The increased energy and productivity I experience through microdosing are particularly beneficial in my tightly structured everyday life. It helps me to cope better with my daily demands. I also experience a deeper self-awareness. Microdosing allows me to better understand my own thoughts and emotions, which is a key concept in my personal journey of self-optimization and biohacking.
I proceed extremely carefully and responsibly. Dosing is done in very small amounts, usually between 10-20 micrograms, well below the threshold for psychedelic effects. A structured protocol helps me to plan my intake and take safe breaks and is used to monitor my mood, energy and productivity to ensure that the changes are positive.
To summarize, I consider microdosing with LSD a valuable addition to my biohacker toolbox to increase my mental and physical performance and achieve my goals.
METHYLENE BLUE
As a biohacker, methylene blue is like a superfuel for me, offering a wide range of applications and fascinating effects. Thanks to its positive influence on the mitochondria, I immediately notice how it increases my concentration, lifts my mood and also improves my training performance.
Integrating methylene blue into my biohacking routine is straightforward. I usually take it orally in low, safe doses, often in combination with other nootropics or as part of my pre-workout routine.
Methylene blue offers impressive benefits, both in terms of cognitive performance and general health. It has a positive effect on memory, mental agility, concentration and mood. Some biohackers even report clearer and more creative thinking. In addition, methylene blue supports cardiovascular health, boosts energy levels and promotes skin health by increasing collagen production. Cool stuff :-)
LEVEL 7: MICROCHIP IMPLANTS
As always at this point, many people ask what implants have to do with health and performance.
A logical step for me. Our wallets are full of plastic cards, our pockets and wrists/hands full of smartwatches or Oura rings - so why not make life easier for yourself and wear these things UNDER your skin instead of ON your skin. No more charging, no more searching for keys or money, no more worrying if something has been lost or stolen... "Peace of Mind" was my goal.
Without having to think about keys to leave the house for a quick jog or to take out the garbage... no problem. No matter where I am in the world - and even if I'm sitting in a sauna somewhere... I always have my money and my front door keys with me. No disadvantages, no worries.
MY IMPLANTS
xNT: I use it every day to unlock and lock my front door - even in the coldest winter... through my gloves. I also store my emergency medical data on it, a link to my Instagram profile and use it as a password store for unlocking my computer. I use the xNT in combination with the Wilka e204 locking cylinder. A perfect combination.
NxtPay: My invisible wallet under the skin
Spark: My V-Card (business card)
xEM: My low-frequency (LF) access card. Used where LF systems are installed (e.g. hotels)
xM1: A Mifare Classic implant. Used as an access card for "my" old gym. But currently not in use.
flexDF2: High-tech and security under the skin.
flexXX: An old experimental implant - without function. The focus here was more on finding out how flex implants can best be used and whether they are accepted by the body without any problems. They will!
Now you know MY approach to my goal of growing old as healthily as possible. My Body. Mind. protocol.
And what about you? Perhaps you would like to develop your own protocol. Just contact me and together we can help you to a happier, more efficient life.