Biohacking Weekly 53: The Food That Turns On Your Body’s “Self-Cleaning Mode”

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. The nutrigenomics effect
2. Dr. Peter Attia on your body’s “engine size”
3. The microbiome shortcut to ending constipation
4. How bright nights turn into heart trouble
5. Gluten sensitivity isn't about gluten

How Nutrigenomics Helps Turn On Your Body’s “Self-Cleaning Mode”

Imagine tweaking your meals to supercharge your body's built-in cleanup system? Researchers at the University of Palermo unpack how autophagy (your cells' recycling process that clears damaged parts) teams up with nutrigenomics, the science of how food tweaks gene expression.

This combo fights chronic issues like diabetes, brain decline, and cancer by curbing inflammation and boosting cell health. Foods rich in spermidine (from wheat germ and soy), omega-3s , and plant polyphenols can all help spark this cleanup system.

Source: Chiarelli R. et al., Frontiers in Nutrition (2024)

The “Engine Size” Dr. Peter Attia Says Determines Your Healthspan

On the latest episode of 60 Minutes, longevity expert Dr. Peter Attia urged viewers not to overlook cardio. While strength training dominates modern fitness culture, he said VO₂ max — the measure of how efficiently the body uses oxygen during exercise — is one of the strongest predictors of how long and how well we live.

Dr. Attia calls VO₂ max “the size of your engine” and emphasises training the heart and lungs as much as muscles. He believes cardiorespiratory fitness and strength together predict longevity better than cholesterol or blood pressure ever could.

👉 Watch the full episode

Psyllium Husk Works Wonders on Gut Health

A new study has revealed that psyllium husk powder doesn’t just ease constipation — it transforms the gut from the inside out. Researchers found that this natural fiber supplement improved defecation time, stool hydration, and intestinal motility in mice with constipation. It also increased short-chain fatty acids (SCFAs), compounds known to nourish gut cells and reduce inflammation.

Beyond simple relief, psyllium reshaped the gut microbiota, boosting beneficial bacteria like Akkermansia muciniphila while cutting down harmful ones. Scientists concluded that psyllium’s power lies in restoring microbial balance and activating metabolic pathways that keep the gut healthy and the bowels moving.

Source: Wang Z. et al., Food Bioscience (2025)

NUMBER OF THE WEEK

A massive study analyzing 13 million hours of light exposure has found that bright light at night can raise the risk of heart failure by 56% and heart attack by 47%. Researchers from Flinders University tracked nearly 89,000 people over 9.5 years and discovered that even moderate nighttime lighting, like a bedside lamp, can disrupt the body’s circadian rhythm and strain the heart, especially in younger adults and women.

On the flip side, bright daylight exposure offered protection, lowering the risk of coronary artery disease by 13%, heart failure by 28%, and stroke by 27%. Scientists say this highlights a simple biohacking rule: keep nights dark and days bright.

Source: Windred D. et al., JAMA Network Open (2025)

Bloated After Wheat? Blame FODMAPs, Not Just Gluten

If gluten-free living hasn't fixed your bloating, gut cramps, or tiredness, here's why: a recent Lancet review suggests that many cases of non-coeliac gluten sensitivity (NCGS) are actually driven by fermentable carbs — specifically FODMAPs in wheat. These are simple sugars that gut bacteria feed on, producing gas and discomfort.

There’s another layer too: the nocebo effect. When your brain expects a food to cause trouble based on past experiences, it can trigger real symptoms — even when the food itself is harmless. In blinded tests, people reacted just as strongly to placebos as to gluten.

👉 Read the full article on The University of Melbourne website