Five-Minute Workouts, Ketones for Healthspan and Diabetes Reversal: 5 Ways to Improve Wellbeing With Biohacking

Biohacking is an opportunity to elevate life to a higher degree, for a longer amount of time.

It's about working out smarter, like 5 minute IMST exercise, eating smarter like intermittent fasting and keto for optimal metabolic health, preemptively addressing undiagnosed conditions like prediabetes before they progress.

In this post:

1. 5-minute breathing workout matches vascular benefits of exercise.
2. 7 "biohacks" founders and execs have used to try to boost their energy at work.
3. The world is aging. One out of every four 65-year-olds today will live past age 90.
4. Many people have prediabetes and don't even know it.
5. Type 2 diabetes reversal.

#1. 5-minute breathing workout matches vascular benefits of exercise

Study author Tom Heinbockel demonstrates an IMST device
Casey A. Cass/University of Colorado
Source: New Atlas

There are a lot of lifestyle strategies we know can help people maintain cardiovascular health as they age, but the reality is, they take a lot of time and effort and can be expensive and hard for some people to access.

High-Resistance Inspiratory Muscle Strength Training (IMST) can be done in five minutes in your own home while you watch TV.

Source: New Atlas

#2. 7 "biohacks" founders and execs have used to try to boost their energy at work

1. Hydros CEO Winston Ibrahim swears by NAD+ coenzyme injections to boost energy.

2. Dave Asprey said he tried transcranial electrical stimulation (TES) to induce deep sleep. TES is supposed to induce "delta sleep," the deepest phase of sleep. Delta brain waves are associated with restorative sleep vital for the body's immune system.

3. Bayard Winthrop, CEO and founder of men's clothing American Giant, has said he takes cold showers. It elicits the acute stress response which is not fright/fight/flight but involves you rising to meet the challenge and fully recovering your resilience afterward. Things like this make us more resilient over time.

4. Flight Ventures partner, Nancy Fechnay, said she eats bone broth for breakfast as part of her intermittent fasting routine. Animal bones contain calcium, magnesium, and other minerals important for bone health, while bone marrow provides vitamins A, K2 and immune-boosting mineral selenium.

5. Twitter CEO, Jack Dorsey does Intermittent fasting (IF) and extended fasts, going going hours or even days with little to no food. Dorsey eats just one meal a day, and fasts for the whole weekend.

6. Jeremy Liew, partner at Lightspeed Venture Partners, says the Oura Ring has meaningfully improved deep sleep and REM, leaving him feeling more rested each morning.

7. Whitney Wolfe Herd, CEO and founder of dating app Bumble, sleeps with her curtains opento let the morning sunlight wake her up. Many people choose to sleep with a sunrise alarm clock that mimics natural light. 

Source: Business Insider

#3. The world is aging. One out of every four 65-year-olds today will live past age 90

Maintaining a healthy and flexible metabolism is essential to achieving an optimal health span. In addition to maintaining a healthy diet and regular physical activity, there are new evidence-based, cutting-edge therapies that promote a healthy metabolism.

Science has shown that enabling a state of ketosis through a variety of ways, including intermittent fasting and the intake of ketone esters, can sustain energy, protect and promote lean muscle and reduce inflammation associated with a number of conditions associated with aging.

#4. Many people have prediabetes and don't even know it

Image source: Pharmeasy.in

2 million Australians live with Prediabetes, a condition in which blood glucose levels are higher than normal, but not high enough to be classified as type 2 diabetes. Some evidence suggests that having prediabetes is linked with poor cognitive function, depression, and poor wound healing.

Experts think that roughly one-third of the population have prediabetes, but most people don't know they have the disorder until it has progressed to type 2 diabetes (1 in 3 people).

Real-time feedback is powerful. Armed with the knowledge that a person has prediabetes (or blood sugar levels that are getting close), they can take steps to halt or reverse the condition.

Rhonda Patrick's discussion with Dr. Michael Snyder highlights the unique way in which Continuous Glucose Monitors open a real-time element that many people find helpful for managing their blood sugar and learning their own highly individual dietary responses.

Statistics source: Diabetes Australia

#5. Type 2 diabetes reversal

Image source: Virta Health

A 2 years study in Type 2 diabetes patients, including remote medical management with instruction in nutritional ketosis, was associated with improvements in blood glucose, insulin, HbA1c, weight, blood pressure, triglyceride, liver function, and inflammation and reduced dependence upon medication. 

Source: Cardiovasc Diabetol