Biohacking Weekly 61: The Longevity Benefits of Surfing After 55

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. Diabetes damages the heart over time
2. Strength, balance, and surfing after 55
3. A smarter way to time your supplements
4. How loneliness accelerates aging
5. Creatine benefits beyond muscle strength

1. Type 2 Diabetes Quietly Rewires the Human Heart

Researchers from the University of Sydney found that type 2 diabetes directly damages the human heart. It makes the heart weaker and less flexible over time.

By studying donated human heart tissue, scientists saw that diabetes disrupts how heart cells produce energy, weakens the muscle’s structure, and triggers a buildup of stiff, fibrous tissue that makes it harder for the heart to pump.

In a healthy heart, energy mainly comes from fats, with glucose and ketones also helping. During heart failure, glucose use usually increases. Diabetes interferes with this process by reducing how sensitive heart cells are to insulin.

👉 Read the full article on ScienceDaily

2. Older Women Are Turning to Surfing for Strength, Balance, and Confidence

A growing number of older women are discovering surfing as a way to stay fit, strong, and mentally engaged later in life. Data from the Australian Sports Commission shows women aged 55 to 64 now make up 13.4% of female surfers, a higher share than those aged 18 to 24.

Surf coaches and physiotherapists say surfing builds upper-body strength through paddling, improves mobility in the hips, knees, and spine, and challenges balance and coordination — all key factors for healthy ageing.

Instructors also highlight a strong community effect, with women supporting each other in the water and helping confidence grow over time. Surfing increasingly reflects a lifestyle where age is a mindset, making it an appealing way to stay active, connected, and healthy well into later life.

👉 Read the full article on ABC Australia

3. A Practical Guide to Supplement Timing

James DiNicolantonio is cardiovascular research scientist and Doctor of Pharmacy known for his evidence-based approach to nutrition and supplements. On his Instagram account he shares a practical supplement timing tips.

This cheat sheet pulls together his key takeaways to help you get more out of the supplements you’re already taking.

• Vitamin D / K2 — Take with a fat-containing meal for maximum absorption.
• Magnesium — Best to separate from high-fiber or high-fat meals.
• B Vitamins — Take away from coffee or tea to avoid interference.
• Omega 3s — Pair with dietary fat, but keep iron-rich foods separate.
• Creatine — Most effective post-workout alongside protein and carbs.
• Collagen — Take after exercise with vitamin C and copper.
• Salt & Electrolytes — Consume 30 minutes before caffeine intake.
  
• CoQ10 — Best absorbed when taken after a fatty meal.

👉 Watch the full reel on Instagram

4. Loneliness Emerges as a Social Hallmark of Aging

Geroscience researchers now describe loneliness as a “social hallmark of aging” because it accelerates key biological aging processes. Chronic social isolation raises cortisol and pro-inflammatory cytokines, contributing to inflammaging, telomere shortening, and epigenetic changes that speed cellular wear.

Research shows socially isolated individuals often have a biological age older than their chronological age. Public health experts have compared the health impact of loneliness to smoking 15 cigarettes a day, highlighting its role in accelerating cognitive decline and cardiovascular disease.

Source: López-Otín C. et al., Geromedicine (2025)

5. Creatine Shows Benefits for Sleep, Brain, and Performance

According to a 2025 study, a 7-day creatine loading phase (20 g per day) improved sleep quality, mental focus, and high-intensity exercise performance in physically active men. Participants said they slept better and went to bed earlier, although total sleep time and sleep efficiency did not change.

Creatine also reduced muscle soreness, improved cognitive test performance, and increased total and best running distance during a shuttle run test.

Source: Ben Maaoui K. et al, Nutrients (2025)