Biohacking Weekly 39: Red Flags to Watch for in Coffee Creamers, According to Gary Brecka

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. Red flag ingredients hiding in your coffee creamer
2. What happens when you walk backwards?
3. Why insulin resistance goes unnoticed
4. Fat burn on keto: men vs. women
5. UK’s mega scan project uncovers hidden health clues

1. ☕️ Gary Brecka’s Tips for Choosing a Safe Coffee Creamer

Human biologist and longevity expert Gary Brecka is urging coffee drinkers to take a closer look at their creamers. In a recent Instagram reel video, he explains that most labels list unrealistically small serving sizes — just one tablespoon — while most people use up to a quarter cup. That means you're likely consuming 6–8 times more sugar, oils, and additives than you think.

Here’s what to watch for in your creamer:
❌ Seed oils (like canola or sunflower)
❌ Soy protein isolate
❌ Natural flavors (if undefined, that’s a red flag)
❌ Carrageenan (a thickening agent indirectly linked to cancer)

Brecka’s advice? “If it takes a chemist to read the label, put it back on the shelf.” 

Skip the chemical-laden creamers and choose simpler alternatives like coconut or organic dairy creamers. These options are not only low in sugar but also offer healthy fats without the inflammatory risks. For sweetness, he suggests a teaspoon of monk fruit.

Watch the full reel on Gary Brecka's Instagram page

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2. 👟 Why Walking Backwards Can Be Good for Your Health

Walking backwards (also called retro walking) might seem odd, but research shows it offers powerful health benefits for both brain and body. It activates muscles differently than forward walking, improving balance, coordination, and leg strength — especially helpful for older adults to prevent falls and support joint stability. Just a few minutes a day can enhance lower limb function and physical performance.

Surprisingly, it also sharpens the mind. One study found that people who walked backwards for just two minutes did better on memory tests than those who walked forwards or stayed still. This unfamiliar movement seems to stimulate the brain, improving alertness, focus, and spatial awareness.

Watch the full video on BBC

3. 🍬 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

In the latest episode of FoundMyFitness with Dr. Rhonda Patrick, metabolic scientist Dr. Ben Bikman reveals why insulin resistance — not just high blood sugar — is the hidden driver behind many modern diseases.

While most doctors focus on glucose levels, Bikman argues that chronically high insulin is often missed and may be a root cause of type 2 diabetes, Alzheimer’s, heart disease, and hormonal issues. He explains that relying solely on glucose can mask early-stage insulin resistance and lead to mistreatment.

The good news? Insulin resistance can be reversed. In one study, Bikman helped people with type 2 diabetes lower their HbA1c — a long-term measure of blood sugar — from 8.9% to 5.6%, moving them out of the diabetic range in just 90 days.

His strategy includes five key pillars: limit refined carbs, prioritize whole-food proteins and fats, avoid seed oils, reduce meal frequency (no late-night snacks), and build muscle through strength training and HIIT. These changes restore insulin sensitivity and improve energy regulation.

Watch the full episode on FoundMyFitness

4. ⚖️ Men Lose More Weight Than Women on the Keto Diet, New Study Reveals Why

A new study published in Frontiers in Nutrition reveals that men tend to lose more weight than women on the ketogenic diet. In a 45-day trial, men lost an average of 11.6% of their body weight, while women lost 8.9%. The difference is linked to biological factors — men typically carry more visceral fat, which burns faster in ketosis, and testosterone boosts fat-burning. In contrast, women’s estrogen levels and menstrual cycles can make it harder to stay in ketosis and increase cravings for carbs.

Metabolic differences also play a role. Men usually have more fat-burning gut bacteria, more muscle mass, and faster metabolisms, all of which support weight loss. Women, who store more fat under the skin and rely more on carbs for energy, may need personalized diet plans. Researchers suggest that instead of a one-size-fits-all approach, weight loss strategies should be tailored by sex to improve results.

Read the full article on News-Medical

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5. 🔬 Full-body Scans of 100,000 People Could Change Way Diseases Are Detected and Treated

The UK Biobank has completed the world’s largest full-body imaging study, scanning 100,000 volunteers and producing over 1 billion de-identified images of key organs like the brain, heart, liver, and joints. Combined with genetic and lifestyle data, this massive dataset is unlocking early markers of disease — well before symptoms appear.

Key findings include early signs of dementia visible in subtle brain shrinkage, harmful brain effects from even moderate alcohol intake, and the presence of visceral fat and muscle marbling that aren’t reflected in BMI. The scans also helped automate aneurysm detection. These insights are paving the way for earlier, more personalized interventions to boost healthspan and prevent chronic disease.

Read the full article on The Guardian