A revolution in the understanding of ageing
Imagine being 85 and running a marathon with ease, remembering all important dates and events, and your biological age is 30 years less than your passport age. Fantastic? No, this is the reality that opens before us biohacking - the science of systemic management of health and longevity. As correctly noted in the material of the telegram channel "Dietary supplements in the practice of the doctor. Nutriciology", this direction of preventive medicine is becoming increasingly popular not only among bloggers, but also among serious followers of a healthy lifestyle.
Why 125 years?
Scientists at the Buck Institute for Research on Aging (Buck Institute for Research on Aging) have proven that the human body has the biological potential to live up to 120-125 years. The key factor is not just life expectancy, but its quality - the period of active longevity, when a person retains mental clarity, physical fitness and vitality.
Fundamental principles of modern biohacking
1. A personalised approach to health Biohacking starts with a deep understanding of your own body:
- Genetic testing to identify predispositions
- Regular monitoring of more than 50 biomarkers
- Gut microbiome analysis
- Assessment of hormonal status
2 Optimisation of basic processes
Sleep as the foundation of longevity
- Synchronising with circadian rhythms
- Creating ideal conditions for deep sleep
- Monitoring sleep phases with modern gadgets
- Techniques for falling asleep quickly and getting quality rest.
Nutrition of the future
- Interval fasting with chronotype
- Personalised nutrient selection
- Glycemic index control
- Microbiome optimisation
3. Physical activity of a new generation
A modern approach to training includes:
- High-intensity interval training (HIIT)
- Strength training to maintain muscle mass
- Practices to develop flexibility and mobility
- Recovery techniques
Best practices in biohacking
The Wim Hof Method: the power of cold and breathing
The method includes three components:
1. Special breathing techniques
2. Gradual adaptation to the cold
3. Development of willpower and mental stability
Studies show that regular practice of the Vima Hofa Method:
- Boosts immunity by 50-70%
- Reduces inflammation in the body
- Improves sleep quality
- Increases resistance to stress
Protocol of Pavel Durov
The founder of Telegram has developed his own biohacking system:
1. Daily cold treatments
2. Five-day fasting every 3-4 months
3. Abstaining from sugar and alcohol
4. Intense workouts on an empty stomach Pavel Durov uses an interesting method to strengthen his spirit - bathing in ice water.
"If you have ever had to swim in a lake with a thin layer of ice on its surface for a few minutes, you will no longer procrastinate starting work on a boring but important project," advises Durov. He often travels to Norwegian fjords for 5-day fasting and swimming in the water of a Norwegian fjord with ice.
The role of modern dietary supplements in biohacking: a scientific approach
Dietary supplements are becoming an integral part of biohacking protocols, but it's important to realise that they are not magic pills, but tools to fine-tune the body. Let's look at the key groups of supplements and their role in optimising health.
1. Функциональные грибы – природные адаптогены
Reishi (Ganoderma lucidum)
- Immunomodulatory effect: activation of NK-cells and increased production of interferon
- Neuroprotective effect: protection of neurons from oxidative stress
- Cardioprotective effect: reduction of cholesterol and blood pressure
- Dosage: 500-1500 mg per day
- Recommended to be taken in the morning on an empty stomach
Lion's Mane (Hericium erinaceus)
- Stimulation of nerve growth factor (NGF) synthesis
- Improvement of cognitive function and memory
- Protection against neurodegenerative diseases
- Repair of nerve tissue - Dosage: 750-1000 mg twice daily
- Best taken at mealtimes
Cordyceps (Cordyceps sinensis)
- Increases ATP levels in cells
- Improves tissue oxygenation
- Increases endurance and performance
- Anti-inflammatory effects - Dosage: 1000-3000 mg per day
- Optimally taken before exercise
2. Citrulline - the elixir of vascular health
Mechanism of action
- Conversion to arginine and increased nitric oxide levels
- Vasodilation and improved microcirculation
- Optimisation of oxygen delivery to tissues
Scientifically proven effects
- Reduces blood pressure by 7-8%
- Improves erectile function
- Increases endurance by 12-15%
- Accelerates recovery from exertion by 40%
Application protocol
- Dosage: 6-8 g per day
- Split into 2-3 doses
- Best time: 30-60 minutes before training
- Combine with other supplements: vitamin C, betaiн
3. L-carnitine - mitochondrial booster
Biochemistry and mechanisms of action
- Transport of fatty acids into mitochondria
- Activation of beta-oxidation processes
- Protection of mitochondrial DNA
- Antioxidant action
Forms and their characteristics
1. L-carnitine tartrate
- Fast absorption
- Ideal before training
- Dosage: 2-4 g
2. Acetyl-L-carnitine (ALCAR)
- Penetrates the blood-brain barrier
- Improves cognitive function
- Dosage: 500-2000 mg
3. Propionyl-L-Carnitine
- Specific action on cardiac muscle
- Improvement of energy metabolism in myocardium
- Dosage: 500-1000 mg
4. Additional important supplements for biohacking
Omega-3 fatty acids
- Anti-inflammatory effects
- Supports cognitive function
- Protects the cardiovascular system
- Dosage: 2-4 g EPA+DHA daily
Коэнзим Q10
- Support of mitochondrial function
- Antioxidant action
- Energy metabolism
- Dosage: 100-300 mg per day
Resveratrol
- Activation of sirtuins
- Anti-inflammatory action
- Protection against oxidative stress
- Dosage: 250-500 mg daily
Principles of the use of dietary supplements in biohacking
1. Personalisation
- Consideration of genetic characteristics
- Analysis of current health status
- Adjustment of dosages to individual needs
2. Cyclicity
- Intake periods and breaks
- Rotation of supplements
- Seasonal adaptation of protocols
3. Monitoring
- Регулярные анализы крови
- Отслеживание субъективных показателей
- Корректировка схем приема
4. Безопасность
- Verification of product quality
- Recording of interactions between additives
- Consultation with specialists
Drawing up a personalised protocol of dietary supplements
Basic level
1. Multivitamins and minerals
2. Omega-3 3
. Vitamin D3+K2
4. Magnesium
Advanced level
1. adaptogenic mushrooms
2. Citrulline
3. L-carnitine
4. Coenzyme Q10
Expert level
1. Specialised peptides
2. NAD+ precursors
3. Senolytics.
Senolytics "cleanse" the body of aging cells by activating physiological apoptosis and removing toxic cells without harming healthy cells. The group of senolytics is small and so far includes several drugs and biologically active substances.
Combination of dasatinib and quercetinа
Dasatinib destroys senescent fat cells and quercetin destroys senescent vascular cells. The combination of these drugs shows a more powerful senolytic effect. The combination is not registered and is under study.
Fizetin
Vegetable polyphenol from the group of flavonoids, found in strawberries, apples, persimmons, onions, cucumbers. Fisetin has shown anti-cancer activity in cell and animal studies. Since October 2018, clinical trials have been conducted in the United States to evaluate the effectiveness of fisetin in humans.
In any case, we do not recommend using these and other xenolytics independently due to the lack of knowledge of these groups of drugs.
4. 4. Although some biohackers administer metformin or Ozimepec at the expert level, we strongly discourage this. These drugs are intended exclusively for patients with diabetes mellitus and all approvals (FDA) are formalised only for use in diabetic patients under the supervision of a physician and with a prescription. Ozympek is not recommended by the FDA for use in weight loss regimens.
The diversity of biohacking methods: beyond cold exposure
Although the techniques of Wim Hof and Pavel Durov are widely recognised for their impressive results, biohacking offers many other effective approaches to optimising health and longevity.
1. Hypoxic training
Buteyko Method
- Normalising breathing by reducing its volume
- Increasing the efficiency of oxygen uptake by tissues
- Improving the cardiovascular system
- Increasing stress resistance
Interval hypoxic training (IHT) according to Dr Egorov's methodology
- Alternation of breathing with air with reduced oxygen content
- Activation of the body's adaptation mechanisms
- Improvement of mitochondrial function
- Enhancement of endurance
2. Bioacoustic correction
- Using the brain's own biorhythms to tune it up
- Improving cognitive function
- Normalising sleep
- Reducing anxiety and stress
3. The Feldenkrais Method
- Retraining the nervous system through mindful movement
- Improving coordination
- Reducing chronic pain
- Increasing movement efficiency
- Improving posture and mobility
4. Dr. Sinclair's protocol
Activation of sirtuins
- Intermittent fasting
- Consumption of resveratrol
- Outdoor physical activity
- Optimisation of circadian rhythms
Metabolic optimisation
- Insulin control
- AMPK activation
- Support of mitochondrial function
5. The Ben Greenfield Method
Bioenergy optimisation
- Earthing (direct contact with earth)
- Exposure to infrared light
- Optimisation of the electromagnetic environment
- Structured water
Hormonal optimisation
- Managing cortisol through meditation
- Optimising testosterone through natural methods
- Balancing thyroid hormones
6. Neurooptimisation using the Huberman protocol
Morning protocol
- Exposure to bright light in the first hours after waking up
- Delayed food intake
- Specific movement patterns
Evening protocol
- Lighting control
- Temperature control
- Techniques for activating the parasympathetic nervous system
7. Paul Bragg Methodology
- Systemic fasting
- Breathing exercises
- Correct posture
- Optimising nutrition
- Outdoor physical activity
8. Rod Patrick Protocol
Metabolic flexibility
- Cyclical keto diet
- Exercising on an empty stomach
- Optimising the microbiome
Cognitive optimisation
- Neuroplasticity through new skills
- Social interaction
- Intellectual challenges
9. Gogulan method
- Complex cleansing of the organism
- Correct combination of products
- Breathing practices
- Activation of vital forces of the organism
10. Modern technological methods
Neurofeedback
- Brainwave training
- Improving concentration
- Optimising states of consciousness
Transcranial electrical stimulation
- Improvement of cognitive functions
- Mood regulation
- Sleep optimization
Photobiomodulation
- Red and infrared light for cell regeneration
- Improved mitochondrial function
- Faster recovery
Selecting the optimal biohacking methodology
When selecting biohacking methods, it is important to consider:
1. Individual characteristics of the body 2. Current health status 3. Lifestyle and daily routine 4. Availability of resources and technologies 5. Personal preferences and psychological comfort In this aspect, it is important to have a positive attitude when starting a biohacking programme. You should not experience negativity and or emotional stress. Therefore, you should clearly answer the question: -What do I want to do biohacking for?
As noted in the article of the Telegram channel "Dietary supplements in the practice of a Doctor. Nutriciology", modern technologies play an important role in biohacking. The advent of smart health monitoring devices, genetic tests, and specialized applications makes this approach more accessible to a wider audience.
Biohacking is not just a fad, but a science-based approach to managing your health and longevity. By applying even the basic principles of biohacking, you can significantly improve your quality of life and lay the foundation for active longevity.
Remember: your body is the most advanced biological system, and if you learn how to manage it correctly, you will discover new horizons of opportunities and quality of life.
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More information in our Telegram
SOURCES AND CITATIONS;
Buck Institute for Research on Aging. Официальный сайт
Исследование эффективности метода Вима Хофа: Ссылка на публикацию
Статья о протоколе Павла Дурова: Источник
Обзор применения грибов-адаптогенов: Ссылка
Исследование эффектов цитруллина: Публикация
Статья о механизмах действия L-карнитина: Источник
Обзор методики Бутейко: Ссылка
Исследование эффективности метода Фельденкрайза: Публикация
Статья о протоколе доктора Синклера: Источник
Обзор метода Бена Гринфилда: Ссылка
Dr. Yegorov: hypoxytherapy from A to Z
TELEGRAM CHANNEL: BADS in Physician's Practice. Nutritionology.
Website: http://www.poliklin.ru/
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