Biohacking Conference 2025

Resilience Code: Rewiring the Brain for Performance & Longevity

How do you build a system that stands up to stress, not just once, but every single time?

As a professional MMA fighter, I’ve built a career on resilience. But resilience isn’t about brute force; it’s a finely tuned skill. It’s the ability to adapt, recover, and emerge stronger from any challenge, whether in the ring or in the boardroom.

I recently had the honor of presenting my “Resilience Code” at Biohacking Conference 2025 by Dave Asprey, where I broke down the science of rewiring the brain for peak performance and longevity. For those who missed it, and for those who want a deeper dive, here are the official show notes.

Shownote:

1. HRV Complexity & Tai Chi Practice Nature Scientiﬁc Reports (2019)

2. Muscle Co-Contraction Reduction through Tai Chi PLOS ONE (2021)

3. Fractal Gait & Postural Stability Research PLOS ONE (2013)

4. The Resilience Gap: Healthspan vs. Lifespan JAMA Network Open (2024)

5. Movement-Driven Neuroplasticity npj Regenerative Medicine (2021)

The Widening Gap: Lifespan vs. Healthspan

We’re living longer than ever, but are we living better? Recent data shows a concerning trend: our lifespan is increasing, but our healthspan—the years we spend in good health—is not keeping pace. We’re living longer, but breaking down sooner. This is the resilience gap, and my mission is to help you close it.

The Three Pillars of the Resilience Code

My presentation was built on three core pillars that integrate ancient martial arts wisdom with modern neuroscience.

Neuroplasticity: The Brain’s Ability to Rewire Your brain isn't static. It’s constantly forming new connections based on your actions and intentions. Intentional movement is a powerful tool for this. Every deliberate practice strengthens neural pathways, especially in the cerebellum, the brain region responsible for motor control. As you learn more complex movements, your brain adapts, creating lasting change.
Autonomic Regulation: Mastering Your Nervous System The autonomic nervous system is your body’s control center, and it can be trained. We can see this through heart rate variability (HRV), a key indicator of your body's ability to handle stress. By using intentional movement and breathing, we can improve our HRV complexity, which shows a more adaptable and resilient nervous system. One of the most effective ways to do this is through embodied centering.
Embodied Centering: The Power of Tanden (丹田) In Japanese martial arts, the
Tanden is your neurological and physical center of gravity, located a few inches below your navel. It's the anchor for your autonomic nervous system. By focusing on your Tanden through diaphragmatic breathing, you can instantly regulate your nervous system and find stability in any situation.

Live Demonstration: The Tanden Breath-to-Stability Drill

In the presentation, I led a live demonstration to show how quickly you can shift your neurological state. When your focus is scattered, your posture follows, leading to instability. But by centering your awareness on your Tanden, you can maintain stability even with visual distractions.

Here's how you can try it:

Lift Heels: Stand with your feet shoulder-width apart and slightly raise your heels, keeping your toes on the ground.
Inhale Deeply: Expand your diaphragm fully while bringing your awareness to your Tanden.
Drop & Exhale: Ground your heels as you exhale completely.
Find Stability: Maintain a centered awareness at your Tanden. You'll feel an immediate sense of stability.

Measure to Master: Tracking Your Resilience

What gets measured gets managed. Wearable technology like the Oura Ring and Whoop strap, along with HRV monitors, allows us to track our sleep, recovery, and autonomic regulation in real-time. By visualizing this data, we can see how our practices are impacting our resilience and make adjustments to continue improving.

The Anchor of Resilience: Kokorozashi (志)

Beyond the physical and neurological, true resilience is anchored by

Kokorozashi—ambition with unwavering purpose. When your mind has a clear purpose, your body finds its natural stability. This focused intent reduces neurological "noise" and shapes your autonomic regulation. You don't train to resist; you train to respond.