The No-BS Blueprint: 5 Foundational Habits to Transform Your Biology, Clarity & Output

0:03Darin Olien:Welcome to Super Life with me, Darin Olien, a podcast where we explore, discover, and share solutions that promote a healthier life and a better world. Together, we'll ignite possibilities, inspire change, and build sovereignty, creating a roadmap towards a super life for you and for all. Get ready to start living your super life.

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3:09Darin Olien:I'm Darren and I am stoked you're here. This is a place where we look at habits, we look at hacks, we look at hard truths that make life better, bigger, from health, wealth, consciousness, and living like you mean it. No dogma, no fluff, just what works, why it works, and how you actually do it. How do you do life in this modern world where everyone has got a point of view. That's part of life. But we want to get through some of that stuff and get to some truths. In this episode, I'm going to light things up. I'm going to share it. And these truths will have big shifts and hopefully spread in your life.

3:52Today, five foundational moves you can use to dramatically upgrade your biology, your clarity,

4:01Darin Olien:and your output. Backed by modern science, which is always nice to back up against it, but also supported in life and ancient wisdoms. I'll give you step-by-step practices, one-minute experiments, and the real-life trade-offs that people often skip. So let's get into it. Okay, so the metabolic edge. Eat like you're building a future. What a concept. Forget the miracle diets. Use timing, a lot of plants, and resistance, resistant training, to change the internal environment your cells live in. This is terrain theory. What you do matters to your cells, your biology, your heart, all of it. Two practical levers that are powerful and backed in research and science, and that's time-restricted eating, T-R-E.

5:03Darin Olien:And, of course, coming from me, it's going to be plant-forward, whole foods, whole, healthy rainbow of foods, rich, rich, rich in fiber. And guess what? I covered this before. You'll get all your protein, so don't worry about it. So why it matters. When you compress your eating window, say 8 to 10 hours during the daytime, You create a metabolic switch that improves insulin dynamics, lowers fasting glucose, and clinically meaningful improvements in body composition. In multiple trials, it shows up over and over and over again. This isn't out there science. This is grounded. You don't have to make this complicated.

5:54So when you condense that eating window, even if that's tough and you go 12-hour eating window, that's a good place to start.

6:04Darin Olien:But randomized controlled trials show over and over again. Weight management, blood glucose, lipid improves, and it's all based in research. I got the research in my show notes if you want to check it out. So how to try it. Maybe week one. You can pick a 12-hour or I would suggest a 10-hour eating window. For example, 8 a.m. to 6 p.m. No big deal. So if you eat the majority of your calories in that, eat normally. Don't overly restrict, but try to eat whole foods that you're preemptively creating in your life. So know where your breakfast is coming from, your lunch and supper. It takes some consciousness to develop eating correctly so that you don't end up hungry and then nothing to eat.

6:59And that's where things go sideways. And maybe after week one, depending on how you feel, week two, you can shorten that from an eight to nine hour eating window. So like from 9 a.m. to 5 p.m. That's basically what I do. So by the time I come home after my workout, it's about 10 a.m. And I really, especially when the sun goes down so early right now, I really like to finish my eating by 6 p.m. So I'm looking at a 10 a.m. to 6 p.m. eating window. And then I'm eating whole foods. It keeps me energized. It keeps me healthy. It keeps me from eating too close to when I go to bed. All of those things, metabolically, insulin sensitivity.

7:52And of course, things you want to also think about is stopping things like caffeine early. So after about 12, 1, 2 p.m., you want to minimize your caffeine intake. And you want to front load your water intake.

8:09Darin Olien:so morning before anything else drink your water you know make sure it's filtered ro water maybe add a pinch of salt or uh lemon to that water and and then you front load your water by the time you're getting to the end of that day you've drank a lot and so therefore you're not trying to drink a ton of liquids before the end of the day so it wakes you up. So you want to make sure that you're not waking yourself up just to urinate, just to pee, because that can disrupt your sleeping. And we all know how important sleeping is. So again, plant forward eating. If you are still eating meat, I'm not here to judge you, but just front load yourself with whole plants.

9:00Front load yourself with nature's photonic, incredible information system, and that is plants, man. A diet that shifts towards whole plants is just going to be healthier across the board. Vegetables, legumes, nuts, seeds, whole grains, all of that stuff, rainbow of fruits. I eat fruit in the morning, don't really eat it. Sometimes I just eat fruit before as the last kind of meal just because I've front-loaded most of my eating window from the early to when the fire of your digestion is at its peak. So morning and noon is when your digestive fire is the highest. So digestively, for the most part, your digestive system is better to handle calories.

9:55as the day goes on, easier to eat lighter. Now, if you haven't got enough nutrients, what's going to happen in the early part of the day, if you haven't got enough nutrients in the early part of the day, what's going to happen is that you wait until 6 p.m. or when you get at home and then you eat this huge meal at the end. So I would suggest trying to eat more of your calories in the morning and the lunchtime and then start to lower it. But don't worry about it. Just eat whole plants and eat whole food. So replace, if you can, try to replace one animal meal a day with high-protein plants, lentils, rice, beans, greens, throw in some olive oil.

10:43All of that is super healthy. I'm super into hemp seed oil right now. It's just perfectly balanced omega-3, 6, and 9 for the human biology system. So I'm loving that right now. So is my dogs. The next thing is movement. Movement that matters the most. If you're challenged with getting in movement, then think of it as cardio is cool. Go for long walks when you can. Get out in nature, of course. But strength really is your survival. The secret is compound resilience. Muscle protects metabolism, bones, and independence, right? So the stronger you are, especially as we age, the better we'll be over time.

11:34No matter what your age, no matter what your situation, of course, if you're injured, don't injure yourself, but get resistance training, body movements, body weight stuff, if that's where you're at or pick up some dumbbells and start doing resistance training. The evidence is massive when it comes to resistance training. Large cohort and intervention studies find that muscle strengthening activity reduces all-cause mortality and protects against chronic diseases across a lifespan, period, full stop. So if there is a thing that you should do is for sure sleep and get your seven to nine, which I'll get into a little bit, but make sure you're doing resistance training.

12:23And this is all over the research. I've got some research in the show notes. So maybe look at something like three times a week, compounded lifts, squats, hinge at your hips, pull-ups, push-ups, pull-ups with assist, all of that stuff, three times a week, 20 to 40 minutes. That's it. If you want to use bands, body weight, just think of compound movements three times a week. You can do that. 20 minutes, three times a week, no problem. Start where you're at. Don't overdo it, but that is the perfect way. Also, daily, get your steps in. Walk, stand up. If you're having a conference call, stand up, walk around, walk outside if you can.

13:15Of course, don't put your phone up to your head. Plug back in and use regular earbuds, not the EMF ones. I have an issue with all of that and the research does too. So keep in mind that incorporate those things in your life. Thank God I have dogs that look at me about seven times a day and I am in a place where I've created my life where I can walk outside, get in nature, sprint those dogs either walking or jumping on my mountain bike and I'm breaking up my day all the time. You can also do that. Set little reminders. Get into a flow. Get out of the chair. Stretch. Open up. Do some squats. You can incorporate this in your life.

14:03Every hour, you could do 60 seconds. You could do 20 squats. You could do 20 push-ups. You could do some stretches. Marching in place while you're doing a call. All of it matters. Invest in your biology. Invest in that muscle system and that central nervous system to calm down. Get your body moving. It is absolute medicine.

14:31Darin Olien:Before we continue the pod, I want to share something. I've tried so many supplements. I've been in the space for 25 years. And every so often, something really pops out. Monovitality is that difference. It's not just about adding minerals. It's about tuning your body to the higher frequency physically, mentally, emotionally, and spiritually because this is the mana from the earth, the Shilajit, the Ormus minerals, and so on. There's so much going on with this brand. I'm so excited beyond the Shilajit. They're expanding into other elementals. The brand is built on ancient alchemy with ingredients like gold nanoparticles, beta-glucans, Shelegit, Ormus, all geared to elevate you.

15:22Darin Olien:Especially in today's world, you need bioavailable, a bio-delivery system that upgrades your body from the inside out. Every formula is frequency charged to promote balanced energy, immune system, and cellular renewal. And the wild part, the more consistently you take it, the more you feel everything in your body. It's the same with me. The more I use it, the better I feel. My sleep improved, my skin glows, my stress goes down, my testosterone goes off. It's like my whole system is humming again. So if you're tired of low energy, brain fog, and or just not feeling the same and like something's missing, check out MANA.

16:09Darin Olien:Go to manavitality.com. That's M-A-N-N-A vitality.com. Use the code Darren20 and you get 20 % off your order. This isn't about health. It's about living in harmony with your greatest and highest potential. Okay, sleep. Sleep is, you've heard this so many times, if there's anything accurate on social media, it's sleep. Most people do not say don't sleep seven to nine hours a day. If they are not saying that, then sprint for the hills. Chronic short sleep impairs cognition, memory, long-term brain health. You might survive through a period of time. When I'm filming or I'm in another country and you've got jet lag and you're busy, it's rough.

17:03I can't get seven to nine hours oftentimes and I do my best. and so if I'm six hours or five hours and a jet lagged and then I'm like I'm just shutting off my brain I'm doing meditation I'm doing the best I can so periods of time I get it but you want to always make sure that you're trying to go to sleep at the same time every day this is huge target consistent sleep timing same bedtime plus or minus 30 minutes it throws you off so plus or minus 30 minutes target consistent sleep especially when you're home aim for seven to nine hours less than six regularly is a massive warning signal wind down 60 minutes before bedtime If you want to start 30 minutes, wind down, shut off screens, read, talk to someone.

18:00This is great. You pick up the phone. You can talk to someone that you care about and love. And these are great ways to just shut down. I've been doing this lately, making late night calls of people I care about. Nothing intense, but just connecting with people. This is a great way to instead of just watching television or scrolling or doing something like that, you can downregulate and go into parasympathetic response. Another big recovery tool if you want to use it and downregulator is sauna. However you need to do that. Now I use my individual Therisage sauna that I freaking love. I've been doing it two times a day.

18:46I just go in there, I shut the whole thing, I go down, and I'm in this thing, and I'm sweating in five minutes. It's just great medicine, and I love it at night because it just relaxes me so much, and there's so much data to support that. Regular sauna bathing correlates with reduced cardiovascular events, large core heart. Core heart studies show this over and over and over again. Again, this is an incredible tool to use on a consistent basis. And it doesn't have to be expensive. These individual saunas like Therisage has created the price so affordable that if you use it on a consistent basis, it will pay dividends for your health.

19:34So I wasn't planning on plugging that, but I just want to say that this is something I've been using for freaking years. And it's just so wonderful. I go in cycles. Sometimes now in the winter, it's just a lot easier when it's cooler out to just go once or twice a day. So I love this stuff. The next thing that is really non-negotiable, and that is your mindset, your consciousness, training your attention. This is so necessary in the modern day world. You can optimize meal timing, sleep, workouts, but if your attention is scattered. You won't sustain it. You won't meditate on a consistent basis and breath work and all of that stuff.

20:19So you need to find consistent timing and optimize all of the timing or else it's just going to be taken away from you. Attention is the key. So you need to plan these things. You need to schedule these things. When I wake up in the morning, I have my routine of water and make my little elixirs and I go right laying on my infrared pad and I go right to meditate. I go right to visualization. I go right to journaling constantly all the time. No matter what day it is, no matter where I am, I am always doing that. And they know meta-analysis shows that meditation programs reduce symptoms of anxiety, depression, produce moderate reductions in stress.

21:12This is just non-negotiable in this day and age. Even if it's 10 minutes of breath work, easy thing to do is 5-5-5-5 or 4-4-4. It doesn't matter, right? So it's breathing in for a count five, holding on the top for a count of five, breathe out for a count of five, hold on the bottom for a count of five, and repeat, repeat, repeat, repeat. Ten minutes. Focusing on that is a perfect breathing routine, but a meditative practice. This is fantastic. And then as that calms down, maybe grab your journal for five minutes and just do a stream of consciousness writing. This is medicine. I'm telling you, if you can carve out, I know you can carve out time, you can find time for anything that you want to do, even if it's one minute, even if it's 30 seconds, even the intention of doing it followed by the action, no matter how long you can do this.

22:16a short guided moment of breath or journaling something to give yourself a rest, but also tapping into the kingdom within yourself. I can't stress this enough. This is so important. Okay, the next thing that I want to dive into is wealth. That's right, wealth. First off, I want to dive into wealth a little bit. This is something that I think about all the time. Wealth is not just about the money in your bank. This is the wealth of who you are, the magnetism of who you are, and what you're wanting to contribute to the world, what your purpose is. Wealth is built with compounding daily decisions.

23:06No matter what it is, it's attention, it's to assets, it's to relationships, treat your time like capital. Treat your time because I promise you, the people who are running the social media and whatever is grabbing your attention already know this. They're taking your attention and then converting that to their capital and then they're making money off of you. So take your time back and you build your capital. Instead of scrolling, Put output towards you what you want to build. The assets that you want to build for you. The things that you, maybe it is you want to sell something or tell someone something or pick up a call or be bold or whatever that is.

23:59Use that time. time batch, even if it's, okay, for the next 90 to two minutes, 90 seconds to two minutes, I'm going to make three phone calls to people that I think can benefit from a service or benefit from a book I wrote or benefit from or whatever it is or a business idea or whatever. Build your capital towards what you want to build in the world or else that your time is going to be taken from you. These are micro habits. You can also go every Friday, write one paragraph about what scaled from what you did. So acknowledge the benefits that you did this week. Acknowledge Like instead of, I usually scroll after I do this shit myself.

24:53I put my hand up. Like after I do my meditations, I'm like, I check my messages, my normal messages, my emails. And then I check messages on social. And so much of our personal, but it's also business. And I don't like that I always do that, right? So I give myself a timeline of when I turn my phone on. like I after my journaling instead of turning my phone on or scrolling or looking at messages I do a reading I read something that I'm attracted to or that I want to build or I return messages on my Patreon which is proactive which is business which is all of that rather than reacting to all of the other personal messages and everything else.

25:44Okay. So hopefully you got some tools from there. So here's some other things. Time restricted eating, which we covered plant focused meals, which we also got into resistance training, daily meditation, consistent sleep, saunas, investing time, like it is money. Use all of these together. And I promise you, You will build your super life. The cautions are don't do a bunch of crazy stuff if you're pregnant or you've got all the stressors in your life and put extra stress on yourself. Do this in a way that you can build micro habits. Don't chase a bunch of biohacks first without doing fundamental things like I've talked about.

26:32Nail your sleep. Nail your strength. Sleep and your resistance training will give you so many benefits mentally, emotionally, physically, spiritually. Get your baseline diet. All of that stuff is massive. So if you want more support on these types of things, I'm also covering many of these things in the Patreon. And I have my Super Life Patreon, which is$7.49. I wasn't even planning on plugging this. But I am building guides and protocols and micro habits and I'm giving to my people who are on that Patreon. We're getting into this because everything is what you do. How you're being. Who you want to be and building your life to match what it is that you want.

27:25Okay? That's it. I hope you got some great insight. Sometimes these podcasts that I do are not rocket science, but we need to be reminded that some of the most powerful things you can do are right there for you to do. Instead of reaching for a supplement or reaching for a biohack, get your life in order in the way that you can. Grab your power back and kick some ass moving forward. Okay? I love you. Have your best super life day ever.