A Bio-Hacker's Breakfast: Next-Gen Oatmeal

Banjo and me - July 2026

I developed this nutrient-dense oatmeal formula over several years to maximize physical performance and metabolic absorption. The ultimate refinement was introducing a 24-hour sourdough fermentation step to completely transform the grain's structural profile. The excerpt below breaks down exactly how this traditional bio-hack unlocks the recipe's full functional potential.

The Sourdough Advantage: How Fermentation Unlocks Oat Nutrition

"By utilizing an adapted sourdough culture for a 24-hour fermentation, this formula transforms standard oats into an easily digestible powerhouse. Grains naturally contain phytic acid—an anti-nutrient that binds to vital minerals and blocks their absorption in the gut. This extended room-temperature process allows live cultures to break down these phytates, unlocking the rich stores of magnesium, zinc, and iron inside. By pre-digesting complex starches and proteins, this traditional method ensures maximum nutrient uptake while remaining remarkably gentle on the stomach."

The Formula - (see batch prep and simplified daily procedure below), (links to products used at bottom of page)

Step 1: The 24-Hour Sourdough Fermentation (Morning Before)

1. Bring 100g water (~7 tbsp) and 0.7g Celtic sea salt (~1/8 tsp) just to a boil in a microwaveable glass bowl with plastic cover to sterilize. Use the bowl you ate from that day.

2. Let cool completely to room temperature.

3. Stir in 12g fermented oats from previous batch (~1 tbsp back-slop culture) and 32g raw oats (~1/3 cup).

4. Cover and ferment at room temperature for 18–24 hours.

Step 2: Add Chia

1. To your fermented oat base, add 0.5 tsp coarse Celtic sea salt, 220g water (~1 cup minus 1 tbsp), and 1 tbsp whole chia seeds.

2. Bring just to a boil, remove from heat, and let stand for 3–5 minutes to plump.

Step 3: Add Cold Fats

1. Stir 2 tsp cold MCT coconut oil and 1 tbsp Kerrygold Irish butter directly into the hot oats.

2. Let the mixture cool to approximately 145°F (63°C) - important to preserve the nutritional value of the ingredients below.

Step 4: Add the Dry Ingredients

Stir in all remaining dry ingredients and allow 1–2 minutes to rehydrate.

Powders, Spices & Ergogenics

• Beetroot powder: 2.5g (~1 tsp)

• Vanilla pod (ground): 1g (~1/2 tsp)

• Ginger powder: 0.3g (~1/4 tsp)

• Ceylon cinnamon powder: 0.6g (~1/2 tsp)

• Fresh nutmeg: A pinch

• Lion's mane powder: 1g (~1/2 tsp)

• L-citrulline: 3g (~3/4 tsp)

• Creatine monohydrate: 4g (~1 tsp)

• Bee pollen: 1g (~1/4 tsp)

• Black pepper (freshly ground): a pinch, (~1/8 tsp)

Nuts & Seeds

• Oven-Toasted (Baked at 300°F for 5–10 minutes):

  • Walnuts: 5g (~2 tsp)

  • Macadamias: 5g (~2 tsp)

  • Pistachios: 6g (~2.2 tsp)

  • Black sesame seeds: 4g (~1.3 tsp)

  • Almonds (soaked at least 4 hours, skinned, toasted): 9g (~1.5 tbsp)

• Raw:

  • Pecans: 5g (~2 tsp)

  • Brazil nuts (chopped): 5g (~1 large nut)

  • Lark Ellen Farm Sprouted Styrian Pumpkin Seeds: 7g (~2.5 tsp)

  • Hemp hearts: 7g (~2 tsp)

  • Flax seeds (ground): 4.5g (2 tsp)

Dried Fruits

• Strawberries (organic, freeze-dried): 1.5g (~2 tbsp)

• Blueberries (wild, freeze-dried): 1g (~1 tbsp)

• Cranberries (sweetened, dried): 9g (~1 tbsp)

• Cherries (sweetened, dried): 8g (~1 tbsp)

Efficient Meal Prep: The 10X Batch Strategy

To reduce daily assembly time, you can pre-mix 10 portions of the dry components at once. The ingredients are divided into two separate dry bulk blends. This prevents fine powders and small seeds from sinking to the bottom, so each serving remains consistent.

Mixture 1: Heavy Nut, Seed & Berry Blend

• Walnuts (toasted): 50g

• Macadamias (toasted): 50g

• Pistachios (toasted): 60g

• Almonds (soaked, skinned, toasted): 90g

• Pecans (raw): 50g

• Brazil nuts (raw, chopped): 50g

• Lark Ellen Farm Sprouted Styrian Pumpkin Seeds: 70g

• Strawberries (freeze-dried): 15g

• Blueberries (wild, freeze-dried): 10g

• Cranberries (sweetened, dried): 90g

• Cherries (sweetened, dried): 80g

  
  

Mixture 2: Fine Powders, Active Seeds & Ergogenics

• Beetroot powder: 25g

• Vanilla pod (ground): 10g

• Ginger powder: 3g

• Ceylon cinnamon powder: 6g

• Fresh nutmeg: 1g (~10 pinches)

• Lion's mane powder: 10g

• L-citrulline: 30g

• Creatine monohydrate: 40g

• Hemp hearts (raw): 70g

• Flax seeds (ground, raw): 45g

• Bee pollen 10g

(Grind fresh black pepper into each morning bowl)

Portioning and Storage Strategy

1. Mix all the components of Mixture 1 thoroughly in a bowl. Weigh the total batch, divide by 10, and distribute that exact portion weight evenly across 10 individual storage containers.

2. Mix all the components of Mixture 2 thoroughly in a separate bowl. Weigh the total powder batch, divide by 10, and add that exact portion weight to the nuts/fruits in the 10 containers.

3. Seal the containers tightly and store them in the refrigerator to maximize freshness and protect raw fats from oxidizing.

The Daily Rotation: Two-Bowl Kitchen Efficiency

For a simple and hygienic daily workflow, this system utilizes a rolling rotation of two identical, microwave-safe glass bowls with snug-fitting lids.

• The Incubation Bowl: Holds the raw oats currently undergoing their 24-hour room-temperature fermentation.

• The Cook & Eat Bowl: Holds yesterday's fully fermented base, ready for immediate cooking, blending, and serving.

  
  

The Morning Workflow

1. Culture Preservation (The "Back-Slop"): Before applying any heat, open The Cook & Eat Bowl containing yesterday’s room-temperature ferment. Carefully scoop out 12g of the fermented oats and transfer them immediately into your cooled Incubation Bowl (which you sterilized with 100g water and 0.7g Celtic sea salt (~1/8 tsp). the morning before).

2. The Next-Day Fueling: To that saved culture in the Incubation Bowl, add 32g raw oats. Stir and snap the lid on tightly and leave it on the counter. That sets up the fermentation loop for tomorrows breakfast.

3. The Microwave Cook: Return to The Cook & Eat Bowl. Stir in an additional 0.5 tsp coarse Celtic sea salt, 220g water, and 1 tbsp whole chia seeds directly into the remaining fermented base. Microwave until it just hits a boil, remove, and let stand 3–5 minutes to plump the chia.

4. Add the cold fats: Stir 2 tsp cold MCT oil and 1 tbsp Kerrygold butter directly into the hot oats.

5. Cool: Let cool to about 145°F, grind in a pinch of black pepper and mix in one of the pre-portioned dry containers (both nuts and powders). Let rehydrate for 1–2 minutes and eat straight from the bowl.

6. The Sterilization & Reset: Wash the empty bowl you just ate from. It now becomes tomorrow's Incubation Bowl; Add 100g water and .7g Celtic sea salt, and bring just to a boil to steam-sterilize the vessel. I leave the lid loosely on the bowl while steaming to sanitize it as well.

The Road Chef Mindset

I treat my personal nutrition with the same meticulous system engineering, strict sanitation standards, and high-efficiency workflow that I bring to commercial kitchens. Creativity is the heart of what we do, but it needs to be grounded in systems that are safe and efficient.

The Products I Use (I don't profit from these links)

Oats

Salt

Chia

MCT oil

Beet powder

Vanilla powder

Ginger powder

Ceylon cinnamon

Lion's Mane powder

L-citrulline

Creatine

Walnuts

Macadamias

Pistachios

Almonds

Pecans

Brazil nuts

Pumpkin seeds

Strawberries

Blueberries

Cherries

Hemp hearts

Flax

Even more details...

You scrolled this far! :D

• A shot of fermented liquid: After adding the 1/2 tsp of salt, and the 220 grams of water, I stir well and drink 1 tablespoon of the liquid before adding chia and cooking. This way I get some of the live beneficial bacteria to my gut to prime the digestion process. It also allows me to monitor the culture for too much or too little fermentation. To little and I back off the salt slightly or ferment in a warmer spot. Too much and I do the opposite.

• Those expensive strawberries and blueberries: While the price seems high compared to typically available dried berries, these are very high quality and contain significantly more micro-nutrients.

• Black pepper - this quote explains why black pepper is beneficial:  

  "The Power of the "Piperine Pathway

  Adding a small pinch of freshly cracked black pepper creates a massive biological synergy across your entire ingredient list. Black pepper contains an alkaloid called piperine, which acts as a metabolic enhancer.

  • Inhibits Glucuronidation: Your liver naturally tries to label foreign health compounds (like the polyphenols in your wild berries, ginger, and cinnamon) as waste to flush them out. Piperine temporarily turns off this liver clearing system.

  • Increases Intestinal Blood Flow: Piperine stimulates amino acid transporters in your gut lining. This will directly boost the absorption rates of your L-citrulline and creatine monohydrate.

  • The Recipe Adjustment: Add 0.2 grams (about a literal pinch or 1/8 tsp) of freshly cracked black pepper at the 145°F mark along with your ginger and cinnamon. The fats from the butter and MCT oil will dissolve the piperine, making it highly active."

  
  
  
  

to be continued...