Biohacking Weekly 37: The Longevity Hack Hiding in Your Friendships

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. Super Agers unveils the science behind living longer
2. The alkalizing power of a plant-based diet
3. Social bonds shown to improve longevity
4. Cardioprotective effects of green vegetables
5. Multivitamins delay aging and cognitive decline

1. 📕 Book Recommendation: Super Agers by Eric Topol

If you’re curious about how science is reshaping aging, Super Agers by Dr. Eric Topol is a must-read. A New York Times bestseller, the book explores the medical revolution that’s making longer, healthier lives a real possibility.

With most people over sixty facing at least one chronic disease, Dr. Topol offers hope through evidence-backed breakthroughs — from GLP-1-based therapies to cutting-edge uses of artificial intelligence. He reveals how early interventions can dramatically reduce the risks of obesity, diabetes, cancer, heart disease, and neurodegeneration - adding not just years to life, but life to years.

Dr. Topol, a globally respected cardiologist and medical researcher, draws on his leadership at Scripps Research and decades of pioneering work. He projects a future where five times more people will live past 100 — and thrive while doing so.

Explore Super Agers on the Simon & Schuster website

2. 🥗 Vegan Diet Beats Mediterranean for Weight Loss

A new 16-week randomized, cross‑over trial published in Frontiers in Nutrition found that a low-fat vegan diet helps people lose significantly more weight and body fat than the popular Mediterranean diet.

In the trial, 62 overweight adults followed both diets — each for 16 weeks, with a break in between. During the vegan phase, participants lost an average of 6.0 kg, with most of that coming from body fat. In contrast, the Mediterranean diet phase led to no significant weight or fat loss.

What made the difference? Researchers say the vegan diet sharply reduced the body’s acid load thanks to alkaline-forming foods like vegetables, fruits, legumes, and whole grains. This shift was linked to less inflammation and better fat metabolism. Importantly, the drop in body weight wasn’t just due to eating fewer calories. The study found that the alkalizing effect of the vegan diet may help trigger fat loss independently.

Read the full research on Frontiers in Nutrition

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3. 👋 Simple Social Habits Could Extend Lifespan

A new World Health Organization report released in 2025, finds that 1 in 6 people globally suffer from loneliness — costing an estimated 100 lives every hour, or over 871,000 deaths annually. This lack of social connection can increase risks of heart disease, stroke, diabetes, cognitive decline, depression, and early death. Vulnerable groups include youth (particularly ages 13–29) and residents of low-income countries.

The report urges simple daily actions — calling a friend, being present, greeting neighbors — as well as larger-scale efforts like social prescribing and urban design changes. There’s a clear cause-and-effect link: improved social connection reduces inflammation, stress, and premature death, while loneliness does the opposite.

Read the full article on WHO website

4. 🥬 One Extra Serving of Greens a Day Slashes Heart Disease Risk by 43%

Just one extra serving of leafy greens like spinach, kale, or broccoli could be a powerful ally for your heart. A 14.5-year study involving 1,436 older Australian women found that those who consumed the most vitamin K1— found in these green veggies— had a 43% lower risk of dying from atherosclerotic vascular disease (ASVD), which includes heart attacks and strokes. The women with the highest vitamin K1 intake (about 119 µg/day) also had thinner carotid artery walls, a sign of healthier blood vessels and less early-stage artery thickening.

Getting enough vitamin K1 is surprisingly easy: just half a cup of cooked broccoli provides about 110 µg, and a cup of raw spinach offers 145 µg.

Read the full article on New Atlas

5. 🧬 Multivitamins Shown to Slow Biological Aging in Large Clinical Trial

A major clinical study has found that taking a daily multivitamin may slow biological aging by 10–20% over two years. Researchers measured this using epigenetic clocks—tools that estimate how fast your body is aging based on chemical changes in your DNA. In the trial, those taking multivitamins showed a 4-month reduction in biological age compared to those on a placebo. The strongest benefits were seen in people who were aging faster than normal at the start of the study.

Epigenetic clocks are like internal “aging timers” that track biological wear and tear, regardless of your actual age in years. In this trial, two advanced clocks—PCGrimAge and PCPhenoAge—showed the most significant slowing in aging with multivitamin use.

Read the full article on Medscape