Learn more about this episode's guest and the topics discussed - https://insidematters.health/ In this conversation, Dr James McIlroy and Mads Friis discuss the fundamentals of health and wellness. They cover topics such as mindset, sleep, diet, alcohol, and the importance of social relationships. Mads emphasizes the importance of eating real food, including fruits, vegetables, and berries. He also highlights the significance of getting enough protein and staying hydrated. While alcohol can be enjoyed in moderation, it is not recommended for optimal sleep quality. The conversation emphasizes the need to focus on the fundamentals of health before diving into more advanced biohacking techniques. In this conversation, Mads discusses the importance of sleep and the limitations of sleep trackers. He emphasizes the need for balance in biohacking and the importance of focusing on the fundamentals of health. He also criticizes the food industry and the misinformation surrounding nutrition. Mads shares his insights on movement, light exposure, and the benefits of cold water immersion, sauna, and breathwork. He concludes by discussing his book on habits and his future plans in the biohacking space. Takeaways Focus on the fundamentals of health, including mindset, sleep, diet, exercise, social relationships, and hydration. Eat real food that your grand grandma would recognise as food. Ensure you are getting enough protein to support your body's needs. Moderate alcohol consumption and be mindful of its impact on sleep quality. Prioritize social connections and relationships for overall well-being. Start with the basics before diving into advanced biohacking techniques. Sleep trackers may not provide accurate information about sleep stages, and focusing too much on sleep data can lead to unnecessary stress. Biohacking should be approached with balance and not become an obsession. It's important to focus on the fundamentals of health, such as movement, light exposure, and proper nutrition. The food industry plays a significant role in the current health crisis, and there is a need for more education and awareness about healthy eating. Cold water immersion, sauna, and breathwork can have various health benefits, but it's important to find the right balance and not overdo it. Mads has written a book on habits and plans to explore other topics in the future, such as sleep, biohacking, and longevity   Timecodes: Introduction to Mads Friis and his journey 02:29 The State of Health and Wellness 04:28 The Fundamentals of Health: Mindset, Sleep, Diet, Movement, Social Relationships 07:50 Mads Friis' Journey and Entrepreneurship 09:47 The Importance of Getting the Fundamentals Right 14:16 Cutting-Edge Biohacking and Individual Differences 20:05 The Role of Diet: Eating Real Food and Protein Intake 25:24 The Controversy of Alcohol and the Importance of Hydration 32:05 The Impact of Alcohol on Sleep Quality 36:29 Mindset and Enjoyment of Healthy Choices 39:45 The Limitations of Sleep Trackers 42:04 The Importance of Balance in Biohacking 44:15 The Fundamentals of Health 46:26 Exploring Cold Water Immersion, Sauna, and Breathwork 48:01 The Role of Supplements and the Food Industry 53:42 The Benefits of Movement and Light Exposure 55:53 Finding the Right Balance in Biohacking 58:19 The Influence of the Food Industry 01:08:38 Exploring Hyperbaric Oxygen Chambers and Other Biohacks 01:15:42 Mads's Book on Habits and Future Plans You must not rely on the information in this video as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of