Biohacking Weekly: Spermidine, Sleep-Metabolic-Health Link and Creatine Power

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. Australia’s mental health burden rises with heat
2. Spermidine may protect your heart from "bad" cholesterol
3. The sleep – metabolic health link
4. Gut health tied to lower anxiety and depression
5. The hidden strength of creatine

1. How Hot Weather Affects Mental Health in Australia

A new study published in Nature Climate Change has revealed that high temperatures are contributing to a growing burden of mental health issues in Australia. Researchers found that between 2003 and 2018, heat-related mental and behavioral disorders caused the loss of over 8,000 healthy life years annually — accounting for nearly 2% of the nation’s total mental health burden.

As Australia continues to experience more frequent and intense heatwaves, addressing the link between climate and mental health will become an increasingly critical public health priority.

Read the full research on Nature Climate Change

2. New Study Reveals How Spermidine May Protect Your Heart from "Bad" Cholesterol

A new study highlights the heart-protective power of spermidine, a natural compound found in foods like aged cheese, mushrooms, and whole grains. Researchers discovered that spermidine can stop LDL cholesterol—often called “bad” cholesterol—from becoming damaged. This is important because when LDL gets oxidized, it can lead to clogged arteries and serious heart issues like heart attacks and strokes. In lab tests, spermidine reduced this harmful oxidation by up to 85%, making it a promising ally in cardiovascular health.

Not only did spermidine prevent damage to cholesterol, but it also made oxidized LDL less toxic to the cells lining blood vessels. These findings suggest that adding spermidine-rich foods to your diet—or considering supplements—could be a simple and natural way to support long-term heart health.

Read the full research on PubMed

3. Better Sleep, Better Health: Quality Sleep May Improve Metabolic Health

New research suggests that the quality of your sleep may be just as important—if not more—than the number of hours you spend in bed. The study found that people who sleep deeply and with fewer interruptions tend to have better glucose and insulin levels, which are key markers of metabolic health. This means that even if someone doesn't get a full eight hours of sleep, they may still benefit if their rest is consistent and undisturbed.

The findings point to the idea that improving sleep habits could help lower the risk of conditions like type 2 diabetes. Instead of focusing only on sleep duration, researchers recommend building healthy routines—like going to bed at the same time every night, limiting screen time before sleep, and creating a calm, dark sleeping environment.

Read the full article on Earth.com

4. Gut Bacteria May Help Ease Depression and Anxiety

A new study published in Nature Mental Health reveals that the makeup of our gut microbiome may play a key role in our emotional well-being. Researchers analyzed data from over 1,500 Finnish adults and found that people with higher levels of certain gut bacteria—especially those from the Ruminococcus group—reported fewer symptoms of depression and anxiety. These microbes may influence brain function through the gut-brain connection, offering a fresh perspective on mental health care.

The findings highlight the growing importance of gut health in overall wellness. While more research is needed to confirm whether changing gut bacteria can directly improve mood, the study suggests that supporting the gut through diet or probiotics could be a promising step toward better mental health.

Read the full research on Nature

5. Creatine Power: More Than Just Muscle Gains

In a recent episode of the FoundMyFitness podcast, Dr. Darren Candow shed light on the wide-reaching benefits of creatine—going far beyond its reputation as a muscle-building supplement. According to Candow, creatine not only boosts strength and speeds up recovery, but it also supports brain health, mental clarity, and even bone and heart function. He emphasized that creatine can help reduce symptoms of depression, anxiety, and cognitive fatigue—especially in people who are sleep-deprived or under stress.

People on plant-based diets may experience greater improvements since their natural intake is typically lower. Dr. Candow also noted that caffeine may interfere with creatine’s benefits, so moderation is key. With over 1,000 studies behind it, creatine may be one of the most underrated health supplements available today.

Watch the full episode of the FoundMyFitness podcast

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