Biohacking Weekly 47: How Athletes Beat Age-Related Muscle Loss

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. Athletes beat sarcopenia to extend careers
2. The Breckas path to health and happiness
3. Gut and sleep caught in vicious spiral
4. The power of coffee naps for boosting focus
5. Omega-3 and veggies help ease IBD flare-ups

1. 💪 Elite Athletes Stay in the Game by Combating Sarcopenia

Elite athletes like Venus Williams, LeBron James, Cristiano Ronaldo, and Australia’s own Lauren Jackson, who competed in her fifth Olympics at 43 in 2024, are extending their careers into their 40s, showcasing remarkable longevity in high-performance sports.

Sarcopenia, the age-related loss of muscle mass and strength, poses a significant challenge as hormonal changes, reduced activity, and poor nutrition accelerate decline from the 20s.

To combat this, athletes prioritize consistent strength training and active lifestyles, adhering to the "use it or lose it" principle. Regular exercise, particularly resistance training, helps preserve muscle function and overall healthspan. Staying active through targeted strength routines is essential for maintaining vitality and countering the effects of aging.

👉 Read the full article on The Guardian

2. ❤️ How the Breckas Hack Health and Happiness Together

On the Ultimate Human Podcast, human biologist Gary Brecka and his wife Sage shared that the most overlooked “biohack” for couples isn’t a supplement — it’s scheduling intentional time together. Hiking, laughter, and distraction-free days, they say, fuel both health and connection, echoing research linking relationships with longevity.

The Breckas also answered questions on children’s nutrition, hormonal balance, ADHD, and mitochondrial health. Their biggest insight? The worst habit is having no routine at all. By starting mornings with natural light, breathwork, mineral hydration, and movement, they avoid fatigue and boost focus. Their message: true optimization isn’t about trendy hacks, but about consistent habits that energize body and mind.

👉 Watch the full episode on The Ultimate Human Podcast

3. 🔄 The Vicious Cycle of Gut Health and Poor Sleep

Poor sleep and gut health are locked in a vicious cycle, research shows. An imbalanced gut microbiome, with low bacterial diversity, can disrupt sleep by reducing neurotransmitters like serotonin and dopamine, which regulate your body’s circadian rhythm. This can lead to insomnia or sleep apnoea. In turn, poor sleep impairs the immune system’s ability to regulate gut microbes, worsening inflammation and further disturbing sleep.

Scientists see promise in probiotics and prebiotics to break this cycle . Early trials, like one testing a prebiotic blend, show promise in improving sleep quality.

👉 Read the full article on BBC

4. 🥱 Coffee Naps May be the Quickest Way to Beat Fatigue

Drinking coffee right before a nap may sound like a paradox, but science suggests it can sharpen focus and fight fatigue more effectively than either one alone. The secret is in the timing: caffeine typically takes 20–30 minutes to kick in, which happens to match the ideal length of a short nap. During that time, the brain clears adenosine—the chemical that builds up and makes us feel sleepy.

By the time you wake, caffeine is already beginning to block adenosine receptors, creating a double boost for alertness and mental performance. Early studies show this unusual combo may help reduce fatigue, improve driving ability, and even sharpen workplace focus.

👉 Read the full article on The National Geographic

5. 🥗 Anti-Inflammatory Diet May Keep IBD in Remission

A new study from Poland found that people with inflammatory bowel disease (IBD) who followed an anti-inflammatory diet were more likely to be in remission or have only mild symptoms. Foods such as fruits, vegetables, and omega-3 rich items were linked to lower inflammation scores and calmer disease activity.

By contrast, participants who consumed more processed foods and red meat were up to three times more likely to experience moderate-to-severe IBD. Experts highlight that an anti-inflammatory eating pattern can strengthen the gut, reduce flare-ups, and offer a powerful tool for managing IBD.

👉 Read the full article on the Medical News Today