Biohacking Weekly 28: Mindlife Diet, Brain Health Routine, and Microbiome–Mitochondria Axis

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. Healthy midlife diet boosts chances of aging well
2. Dr. Hyman’s go-to routine for lifelong brain health
3. Strong verbal skills may help you live longer
4. Low vitamin levels linked to depression in older adults
5. Microbiome mitochondria axis

1. 🥗 Harvard Study: Eat Smart in Your 40s—Age Strong in Your 70s

A new study from Harvard T.H. Chan School of Public Health reveals that what you eat in your 40s and 50s can greatly impact how you age.

Researchers followed over 105,000 adults for three decades and found that those who followed plant-rich diets—like the Mediterranean, DASH, or AHEI—had up to an 86% higher chance of reaching age 70 in good physical, cognitive, and mental health. Key components of these diets included plenty of fruits, vegetables, whole grains, nuts, and legumes, along with minimal ultra-processed foods like sugary drinks and processed meats.

Read the full article on Harvard T.H. Chan School of Public Health

2. 🚀 Dr. Mark Hyman Shares Daily Routine to Stay Sharp at Any Age

Dr. Mark Hyman, a renowned family physician and leading advocate for functional medicine, has shared insights into his daily routine aimed at enhancing brain health and overall well-being.

• Fuel with smart fats - Recognizing that the brain comprises over 60% fat, Dr. Hyman recommends plenty of healthy fats like olive oil, nuts, avocados, and Omega-3s from salmon or flax. He also credits good saturated fats like coconut oil and MCT oil for taking mental clarity to the next level.

• Prioritize protein intake - Consuming approximately 30 grams of protein per meal is advised to maintain muscle mass and support brain health. Adequate protein intake is linked to reduced aging effects and enhanced cognitive performance.

• Embrace colorful plant foods - Dr. Hyman suggests that 75% of one's plate should consist of a variety of colorful fruits and vegetables. These foods are rich in phytonutrients that promote brain health and reduce inflammation.

• Limit processed sugars and carbohydrates - Minimizing the consumption of refined sugars and processed carbohydrates is crucial, as these can impair neuroplasticity and increase inflammation, negatively affecting brain function.

• Engage in regular physical activity - Incorporating daily movement, even as brief as a 15-minute walk, can enhance memory, learning, mood, and energy levels. Regular exercise is also effective in reducing stress.

• Practice active relaxation - Beyond passive relaxation, Dr. Hyman emphasizes the importance of active relaxation techniques such as meditation, journaling, learning new skills, or listening to music to calm the mind and support mental clarity.

Read Dr. Hyman’s Instagram Post

3. 🎤 Talk Your Way to a Longer Life? Study Links Verbal Skills to Longevity

A recent study published in Clinical Psychological Science suggests that strong verbal fluency—the ability to quickly and effectively use language—may be linked to longer life spans. Researchers analyzed data from the Berlin Aging Study, which followed 516 individuals aged 70 to 105 over nearly two decades. Among various cognitive skills tested, verbal fluency stood out as a significant predictor of longevity.

The study involved tasks like naming as many animals as possible within 90 seconds to assess verbal fluency. While the exact reason for the connection remains unclear, one theory is that verbal fluency reflects overall brain health, integrating memory, vocabulary, and processing speed. This research highlights the potential importance of maintaining language skills as we age.

Read the full article on ScienceDaily

4. ⚠️ Vitamin Gaps in Older Adults May Fuel Depression

A new review published in Frontiers in Nutrition draws a clear line between vitamin deficiencies and depression risk in later life. Researchers found that low levels of key nutrients—especially B12, vitamin D, folate, and B6—may disrupt brain functions that regulate mood. These deficiencies appear to interfere with neurotransmitter production, increase inflammation, and add oxidative stress to the brain, all of which can contribute to the onset of depression in older adults.

For those who prioritize long-term mental well-being, the message is clear: keeping an eye on micronutrient intake could be just as vital as regular exercise or sleep.

Read the full article on Frontiers

5. 🔗 The Surprising Link Between Microbiome and Mitochondria

A new study published in European Journal of Pharmacology suggests that the connection between your gut bacteria and mitochondria—the tiny engines inside your cells—could play a key role in cardiovascular health. Scientists are discovering that these two systems don’t work in isolation. Instead, they appear to “talk” to each other, and when that communication breaks down, it may contribute to heart disease.

What makes this research particularly interesting is how diet and lifestyle could influence this gut–mitochondria relationship. Since both gut bacteria and mitochondria are sensitive to what we eat and how we live, future treatments might focus on improving heart health by supporting this internal network.

Read the full research on ScienceDirect

Follow OptimOZ on Instagram for tips, enter giveaways, learn stuff and get discount offers.

This Week’s Product Spotlight:

🔥 Primal Collective Grass Fed Ghee- Rich in fat-soluble vitamins A, D, E, and K, as well as conjugated linoleic acid (CLA), Primal Collective Ghee supports overall health and wellness. Its high smoke point and shelf stability make it a practical choice for everyday use.

🔥 Bioptimizers Magnesium Breakthrough - Seven forms of magnesium in one supplement. Sleep peacefully through the night and wake up fully refreshed. Reduce cortisol, reduce stress, relieve muscle aches & speed up muscle recovery.

🔥Pendulum Akkermansia- Give your gut the care it deserves. Pendulum delivers a patented strain of Akkermansia muciniphila—a powerful probiotic that feeds on your gut’s mucus layer to help strengthen and support a healthy gut lining.