Biohacking Weekly 31: Gary Brecka’s Supplement Stack + New Longevity Breakthroughs

This is Biohacking Weekly — a curated news roundup designed to help you increase your longevity and improve healthspan. Here’s what caught our attention this week.

Contents

1. Collagen-based protein bars support healthy weight loss
2. Berberine is shown to slow aging at the cellular level
3. Gary Brecka’s daily supplement routine
4. What is medicine 3.0?
5. Vitamin D cuts dementia risk by 40%

1. ⚖️ Collagen Protein Bars Double Weight Loss Compared to Diet Alone

A new study published in Nutrients suggests that collagen-based protein bars could play a helpful role in weight management. Conducted by Spanish researchers, the 12-week trial involved 64 adults who were overweight or had class 1 obesity. Participants followed a Mediterranean-style diet, but only half received collagen protein bars twice a day. Those in the collagen group lost twice as much weight— averaging 3 kg — compared to 1.5 kg in the control group. They also experienced greater improvements in blood pressure, waist size, BMI, and fatty liver index, all without losing muscle mass.

Collagen, a structural protein commonly derived from animals, is already known for its benefits to skin, joints, and muscle health. This study highlights its potential for promoting satiety and reducing hunger, with participants consistently reporting feeling fuller throughout the trial.

Read the full article on Medical News Today

Primal Collective Protein Collagen Powder

Research shows that collagen protein bars can significantly boost weight loss and reduce hunger when paired with a whole-food diet. With 13.6 grams of protein per serve, Primal Collective™ Grass-Fed Collagen Powder can be used in variety of recipes to support satiety, lean muscle, and metabolic balance.

2. 🌿 New Study Finds Berberine Extends Lifespan by Recharging Cellular Energy

A new 2025 study published in the journal Experimental Gerontology reveals that berberine, a natural compound found in plants like goldenseal, barberry, Oregon grape, and tree turmeric, can extend both lifespan and healthspan by preserving mitochondrial function. Researchers found that berberine activates AMPK, the body’s energy-regulating enzyme, while inhibiting mTOR, a key pathway linked to aging. In mice, this dual action led to improved energy metabolism, reduced inflammation, and healthier mitochondrial dynamics — resulting in longer, healthier lives.

Traditionally used for managing blood sugar and cholesterol, berberine is now gaining scientific attention for its potential in slowing down cellular aging. This research offers compelling evidence that berberine may support age-related mitochondrial health and improve overall resilience as we age.

Read the full study on ScienceDirect

3. 🧬 Longevity-Optimized Gary Brecka’s Supplement Regimen

Human biologist and longevity expert Gary Brecka structures his supplement routine around energy, cellular health, and better sleep. His stack is designed to support the body from morning to night:

Discover the full supplement regimen on Routines

4. 💊 Peter Attia on Why Medicine Needs an Upgrade

In a recent video, Dr. Peter Attia — a physician focused on longevity and preventative health — explains how medicine has evolved through three major phases. Medicine 1.0, which dominated most of human history, relied on spiritual beliefs and guesswork. With the rise of science, germ theory, and sanitation in the late 19th century, Medicine 2.0 emerged, bringing antibiotics, surgery, and clinical trials that doubled life expectancy in just a century.

However, as Attia points out, Medicine 2.0 is built to treat illness, not prevent it. It struggles to address the chronic diseases that now dominate — heart disease, cancer, neurodegeneration, and metabolic disorders. Medicine 3.0 shifts the focus to proactive, personalized care that aims to delay or prevent disease altogether. It emphasizes healthspan as much as lifespan, helping people not only live longer but stay healthier throughout life.

Watch the full video on YouTube

5. ☀️ Vitamin D Linked to Dramatically Lower Dementia Risk in New Study

A new large-scale study has found that vitamin D supplementation is associated with a 40% lower risk of developing dementia over a 10-year period. The research, involving over 12,000 adults, showed that 84% of those who used any form of vitamin D remained dementia-free after five years — compared to just 68% of non-users. The benefit extended across groups, including those with mild cognitive impairment and individuals with the APOE4 gene, a major genetic risk factor for Alzheimer’s disease.

According to Dr. Rhonda Patrick, vitamin D plays a critical role beyond bone health—it acts as a steroid hormone that regulates over 1,000 genes, including many involved in brain function.

Supplementing with 2,000–4,000 IU per day is often enough to reach optimal blood levels, which may not only reduce dementia risk but also improve memory, reduce neuroinflammation, and support neurotransmitter health.

Watch the full Dr. Rhonda Patrick video on YouTube

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This Week’s Product Spotlight:

🔥 VitalityIQ™ Sulforaphane - Boost cellular health with VitalityIQ Sulforaphane — powerful broccoli seed extract to support detox, longevity, and inflammation defense.

🔥 BIoptimizers MassZymes - The strongest enzyme formula ever. MassZymes allows you to absorb ALL of the nutrients from the food you’re eating so you can achieve your health, aesthetic, and performance goals.

🔥 Primal Collective Vegan Omega 3 Capsules - Optimise your Omega 3 intake with these batch-tested Vegan Omega 3 for DHA and EPA capsules made from Marine Algae Oil. The ecological choice.