What if the most powerful biohack is simply getting the morning sun in your eyes and letting your wearables prove it works? We explore Medicine 4.0 with Steven Stavrou DCM, a South African physician-biohacker who blends Chinese and functional medicine with hard data, showing how ancestral habits and modern metrics can drive prevention, performance, and genuine wellbeing.

We start with incentives and shift them toward staying well, then build a plan from baseline labs, HRV, sleep, and body composition. You’ll hear why the first 90 minutes of the day set your circadian rhythm, how breath work and heat-cold routines can move stress scores, and how to personalize movement so VO2 gains don’t cost you muscle or hormones. We unpack a practical supplement strategy—vitamin D, the right magnesium forms, creatine, and sleep-supportive amino acids—while making the case for quality over quantity and partnering with trusted clinicians instead of buying mystery gummies online.

From there, we connect mitochondria to cognition and mental health, advocating for a “cognoscopy” to objectively track brain performance. We discuss the evolving landscape of peptides—BPC-157, TB-500, CJC-1295, and more—highlighting both the promise and the need for careful governance. Purpose and community aren’t afterthoughts; they’re central to metabolic health and resilience. With coaching as the bridge, complex plans become small, repeatable wins that compound over months into sustainable transformation.

If you’re ready to stop guessing and start measuring—while keeping your routine simple and human—this conversation offers a clear path. Subscribe, share with a friend who needs a reset, and leave a review with the one habit you’re adding this week.

https://stevestavs.com/

Continue this conversation on SubStack: https://robertlufkinmd.substack.com

Get 120 Biomarkers for $99 and CT Calcium scans anywhere in the US. https://www.vitalsvault.com/

Win a Signed Copy of Lies I Taught in Medical School :
https://robert-lufkin.mykajabi.com/pages/review-kit

Web: https://robertlufkinmd.com/
X: https://x.com/robertlufkinmd
Youtube: https://www.youtube.com/robertLufkinmd
Instagram: https://www.instagram.com/robertlufkinmd/
LinkedIn: https://www.linkedin.com/in/robertlufkinmd/
TikTok: https://www.tiktok.com/@robertlufkin
Threads: https://www.threads.net/@robertlufkinmd
Facebook: https://www.facebook.com/robertlufkinmd
...