Biohacking Weekly 38: What Nightmares Are Doing to Your Body (It’s Not Good)

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. Why frequent nightmares could be a red flag for longevity
2. How mindset can turn back the clock
3. New study links diet to generational loss of gut diversity
4. What a little sun can really do (beyond vitamin D)
5. How to build muscle and lose fat at the same time

1. 💤 Nightmares Linked to Faster Biological Ageing

People who have nightmares at least once a week may age faster and face over 3 times the risk of dying before age 70, according to a major UK study. Researchers found that frequent nightmares are linked to signs of faster aging inside the body, based on tests that measure how "old" your cells look — not just your age in years.

This happens because nightmares trigger stress hormones, disturb deep sleep, and prevent the body from properly repairing itself at night. The good news? Nightmares are treatable. Better sleep habits, relaxation techniques, and special types of therapy can help reduce nightmares — and may even help you age more slowly and live longer.

Read the full article on New Scientist

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2. ⌛️ Counterclockwise Study: The Science Behind Mindset and Ageing

In a striking 1979 experiment, Harvard psychologist Ellen Langer showed that thinking younger can lead to feeling and functioning younger. Eight men in their 70s lived for a week as if it were 1959 — surrounded by era-appropriate decor, clothes, and conversation. By the end, they had better vision, posture, strength, and even looked visibly younger. They carried their own suitcases into the retreat — proving they were only as “old” as they believed.

Langer still argues today that many signs of aging are shaped by our beliefs, not just biology. She dives deep into this in her book Counterclockwise: Mindful Health and the Power of Possibility (2009). Since then, similar studies have reinforced her findings: our mindset has measurable effects on physical health, from flexibility to cognition.

Read the full article on The CareSide

3. 🥑 We Can Change Diet to Generate a Healthier Microbiome and a Healthy Individual

Stanford microbiologists Justin and Erica Sonnenburg have found that a low-fiber, Western-style diet can cause a generational loss of gut microbe diversity — and once it’s gone, it’s hard to get back. Their studies in mice showed that microbial diversity declined with each generation on a poor diet, with only partial recovery after switching back to healthy foods.

The good news? Eating more fiber and fermented foods can help restore microbial balance and reduce inflammation. The Sonnenburgs practice what they preach, having changed their own diets to support long-term gut health. Their message is clear: small dietary changes today can protect your health (and your children’s) for the future.

Read the full article on Stanford Report

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4. ☀️ What Are the Health Benefits of Sunshine?

Brief, regular sun exposure — just 10 to 15 minutes a few times a week — may offer benefits beyond vitamin D, experts say. It can help lower blood pressure, boost mood and cognition, and improve sleep by reinforcing natural circadian rhythms. Sunlight prompts the skin to release nitric oxide, which may modestly reduce blood pressure, while morning light helps regulate melatonin, the hormone that governs sleep.

But during winter months or in regions with limited daylight, getting enough sun can be challenging. That’s where a high-quality vitamin D supplement becomes essential — helping to fill the seasonal gap and support immune and metabolic health when natural light is scarce. Moderation, not avoidance, is key: enjoy the sun when you can, and supplement smartly when you can't.

Read the full article on The New York Times

5. 🏋️ Body Recomposition: How to Burn Fat & Gain Muscle

A growing body of research is debunking the old myth that you must choose between gaining muscle or losing fat. A review of at least 10 studies confirms that body recomposition is possible: individuals can simultaneously gain lean muscle mass and lose fat, even without a caloric deficit. In fact, about 70% of these studies showed a lean mass–dominant recomposition, meaning people gained more muscle than the amount of fat they lost — despite eating at or even slightly above maintenance calories.

The secret? High protein intake. Eating 2-3 g of protein per kg of body weight, combined with resistance training and light cardio, triggered fat loss and muscle gain. Even adding 80-100 g of extra protein daily— without changing anything else—boosted results. For optimal recomposition, aim for a modest 10% calorie surplus and train with meaningful effort.

Watch the full video on Huberman Lab