This is Biohacking Weekly - A curated news roundup designed to help you increase your longevity and improve healthspan.
In this edition of Biohacking Weekly:
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One way is box breathing - a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help clear the mind, relax the body, and improve focus.
“Box breathing bleeds off excess stress and gives you a handy, on-demand tool to avoid taking on any more stress than you can handle... Once someone experiences the physical, psychological, and emotional benefits of box breathing, they will want to do it daily.”
- Navy Seal, Mark Divine
Related: Mira Rao: Learn to Down Regulate The Nervous System at Times of High Stress
Dr. Peter Attia, an expert on longevity and preventative medicine, highlights five "tactical domains" to focus on: exercise, nutritional biochemistry, sleep, emotional health, and exogenous molecules (drugs and supplements).
Attia emphasizes the importance of strength training for healthy aging and sleep as essential for overall health. While he once believed diet and nutrition could cure almost all ills, he now focuses on avoiding overnutrition and maximizing protein intake.
Read the full article on The Guardian.
Dr. David Unwin, a GP in Southport, England, champions a low-carb lifestyle to help patients lose weight and reverse type 2 diabetes. Over 50% of his patients on the diet have managed to reverse their diabetes.
Unwin's program includes support groups, regular weight data, and blood tests to help patients stay on track.
Read the full article on The Guardian.
Liposomal glutathione is a potent antioxidant that plays a crucial role in maintaining cellular health, immune function, and detoxification. Its benefits include supporting respiratory health, cognitive function, and anti-aging properties.
Learn more about liposomal glutathione here.
Dr. Ben Bikman, author of "Why We Get Sick," discusses his research on insulin resistance, ketones, and metabolic health. He explains how insulin resistance is tied to multiple chronic diseases, the relevance of ketones in mitochondrial function, and how many modern chronic diseases are driven by insulin resistance.
Ben also discusses the benefits of carbohydrate reduction and his thoughts on intermittent fasting to induce autophagy in humans. He points out the healthcare system's glucose-centric view, optimal insulin levels, and the benefits of building and using muscle to combat insulin resistance.
Read the full book review here.
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Vitamin D and cholesterol are metabolically linked because cholesterol is a key precursor for the skin's synthesis of vitamin D3 when exposed to sunlight.
Cholesterol is a waxy substance found in all cells, essential for producing hormones, vitamin D, and bile acids that aid digestion. While high LDL (bad) cholesterol contributes to plaque buildup in arteries, cholesterol is necessary for many vital functions.
Magnesium may also be the key to unlocking deep, restorative sleep.
Insomnia, restlessness or night craps getting in the way of your sleep? These are signs of a magnesium deficiency.
Chronic stress, busy schedules, and excessive screen time before bed, millions of Australians struggle to get quality shut-eye. However, research continues to support the idea of a simple solution: getting enough of the essential mineral magnesium.
The most frequent stress-related complaints are also prevalent in a magnesium deficient person:
