Biohacking Weekly 32: The Overlooked Nutrient for Metabolic Health

This is Biohacking Weekly - A curated news roundup designed to help you increase your longevity, improve healthspan and access OptimOZ product picks.

IN THIS EDITION

1. Scientists link walnuts to powerful anti-Inflammatory effects
2. The real key to aging gracefully
3. Magnesium linked to lower risk of metabolic syndrome
4. Sauna sessions for longevity? Bryan Johnson breaks it down

1. 🌰 A Handful of Walnuts May Help Lower Cancer Risk

Scientists from the University of Connecticut have found that eating a daily serving of walnuts may help reduce the risk of colorectal cancer — thanks to a powerful compound called urolithin A. In a new study, participants at higher risk for colon cancer consumed 56 grams of walnuts (about two handfuls) each day for three weeks. This led to a significant increase in their levels of urolithin A, a molecule produced when gut bacteria break down walnut compounds called ellagitannins.

Urolithin A is known for its anti-inflammatory and cell-protective effects. Participants, especially those with obesity (who typically have more systemic inflammation), showed noticeable reductions in inflammatory markers.

Read the full research here

2. 🏋️ Strength Training May Be the Real Key to Aging Well

Dr. Eric Topol, a 70-year-old cardiologist and founder of the Scripps Research Translational Institute, has spent nearly two decades studying "super agers"—individuals in their 80s and beyond who have sidestepped major chronic diseases.

Contrary to initial beliefs that genetics played the pivotal role, Topol's research revealed that lifestyle choices, particularly exercise, are the key determinants of healthy aging. He emphasizes that while diet, sleep, and social interactions are vital, exercise stands out as the most influential factor in slowing the aging process.

Topol advocates for the accessibility of strength training, noting that it's never too late to start. His findings suggest that consistent strength training can extend one's healthspan—the years lived without major diseases—by up to a decade.

Read the full article on The Washington Post

3. 🛡️ Magnesium: The Unsung Hero in Preventing Metabolic Syndrome

A recent meta-analysis published in Nutrients reveals that higher magnesium intake or blood levels are linked to a reduced risk of metabolic syndrome—a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels. This syndrome significantly increases the risk of heart disease, stroke, and type 2 diabetes.

The study synthesized data from multiple observational studies, highlighting magnesium's vital role in numerous bodily functions, such as blood sugar regulation, muscle and nerve function, and blood pressure control.

Leafy greens, nuts, seeds, whole grains, and legumes are some of the best natural sources. But if your diet falls short, a high-quality supplement like BiOptimizers Magnesium Breakthrough can be an effective and convenient way to support your daily magnesium needs.

Read the full research study on MDPI

4. 💦 Sweat Your Way to Longevity: Health Benefits of Sauna

Tech entrepreneur and longevity enthusiast Bryan Johnson is putting the heat on aging—literally. In his latest blog post, he explores how regular sauna sessions might be a powerful tool for boosting healthspan.

Johnson highlights that consistent sauna use—especially Finnish-style dry saunas—can trigger beneficial stress responses in the body. These include the activation of heat shock proteins, improved blood circulation, reduced inflammation, and enhanced cellular repair.

Studies suggest that using a sauna 4–7 times a week for at least 19 minutes can lower the risk of heart disease by up to 48% and high blood pressure by 47%. Mental health benefits are also notable, with regular users reporting better sleep, reduced muscle pain, and a significantly lower risk of dementia and psychotic disorders.

Read the full article on the Blueprint Bryan Johnson