Biohacking Weekly 45: Meet the Gut Microbe that Feeds Its Neighbors

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. Daily broccoli linked to lower colon cancer risk
2. Natural anxiety support backed by science
3. How Akkermansia muciniphila nourishes its neighbors
4. Vitamin D could slow down aging
5. The science of shinrin-yoku or forest bathing

1. 🥦 Just 20 grams of Broccoli a Day May Cut Colon Cancer Risk by 20%

Colorectal cancer is the third most common cancer worldwide and its rise among people under 50 has alarmed scientists.

A new analysis of 17 studies with 97,000 participants found that eating cruciferous vegetables — such as broccoli, Brussels sprouts, and cauliflower — may offer strong protection. Participants who ate 20–40 grams per day had up to a 20% lower risk of colon cancer compared to those who ate less. Interestingly, the benefit was strongest at around 20 grams daily.

Researchers believe this protective link comes from the powerful compounds in cruciferous vegetables, including sulforaphane, indoles, and glucosinolates, which may guard cells against cancer, oxidative stress, and toxins.

Read the full article on the Medical News Today

2. 🧘 L-Theanine and Ashwagandha: Natural Allies Against Anxiety

Anxiety affects millions of Australians — approximately 1 in 6 (17.2%) people aged 16 to 85. While medications and psychotherapy remain the most common options, two supplements supported by research, L-theanine and ashwagandha, show promising results for reducing anxiety symptoms.

L-theanine, an amino acid from green tea, works by boosting neurotransmitters that regulate mood. In multiple double-blind, placebo-controlled trials, participants who took L-theanine experienced lower stress markers and reduced anxiety, compared to placebo groups.

Ashwagandha, a traditional adaptogenic herb, has been shown in several studies to lower cortisol levels and significantly reduce both stress and anxiety, even in people with chronic stress.

Read the full article on Psychology Today

3. 🦠 How One Gut Bacterium Feeds Others

Deep in the large intestine lives Akkermansia muciniphila, a microbe that thrives on the mucus lining our gut. What makes it stand out is its ability to break down mucus and then share the nutrients with other bacteria, a process known as “cross-feeding.” By doing this, A. muciniphila doesn’t just keep itself alive — it helps maintain a balanced microbial ecosystem.

This cooperation is essential, as the byproducts of this process include short-chain fatty acids, which fuel our colon cells and provide up to 10% of the body’s daily energy needs.

This balance depends on diet: too little fiber forces A. muciniphila to overconsume mucus, weakening the gut lining and raising inflammation risk. Maintaining a diverse, fiber-rich diet helps this microbe thrive — supporting metabolic health and longevity.

Read the full article on The Independent

4. ☀️ Harvard Study: Vitamin D May Delay Aging

A Harvard-led trial, published in the American Journal of Clinical Nutrition, found that daily vitamin D3 supplements (2,000 IU) may help slow cellular aging. The study followed about 1,000 adults aged 50+ for four years. Participants taking vitamin D had less telomere shortening compared to those on placebo. Telomeres, the protective caps on chromosomes, naturally shrink as we age, and shorter telomeres are linked to poorer health and shorter lifespan.

Read the full article on Harvard Health Publishing

5. 🌲 Forest Bathing: How Nature Strengthens Immunity

In Japan, shinrin-yoku, or forest bathing, is proven to lower blood pressure, heart rate, and stress hormones while boosting immunity. Research by Qing Li, clinical professor at Nippon Medical School, showed that a three-day forest trip increased natural killer cells — key defenders against infection and cancer — with effects lasting up to 30 days. This suggests that a monthly forest retreat can help keep immune defenses strong.

A major factor is phytoncides, aromatic compounds released by trees, which account for about 30% of the benefits. The rest comes from the forest’s sensory richness — calming sights, sounds, and scents. Unlike strenuous hikes, forest therapy focuses on slowing down and engaging the senses.

Read the full article on The Japan Times