Longevity Hack Rewind Edition 2023

Welcome to our Longevity Hack Rewind Edition for 2023!? In this newsletter, join me on a journey that looks back over the year's incredible advances, scientific breakthroughs, and innovative trends that defined the pursuit of longer, better lives. Get ready to revisit A to Z of the advances, trends, and insights that made 2023 a memorable year in the field of longevity through the lens of my newsletter.

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So let's take a stroll down memory lane together? diving into the most exciting newsletter editions of 2023. Also, what is Longevity Hack without a Biohack! Stay tuned for a curated list of my favourite biohacks ? from each newsletter that makes your life better, one biohack at a time!

Here goes the list again,? just for you:

An Athletic Mindset is the Key to Longevity

In this special issue of my newsletter, I explored with Mark Kelly of Boston Consulting Group the inner workings of how an athletic mentality might contribute to longevity.? We observed that by adopting an athletic mindset, individuals may create meaningful goals which provide quantity, motivation, and a sense of purpose, propelling them to long-term success.?

Biohack to Remember : Spend time alone and practise deep breathing by counting slowly from 10 to 1 while breathing deeply and slowly to self-reflect and reduce stress

Silence offers opportunities for self-reflection and daydreaming, which activate multiple parts of the brain. It gives you time to turn down the inner noise and increase awareness of what matters most. Taking deep breaths can help you voluntarily regulate your autonomic nervous system (ANS), which has many benefits like lowering your heart rate, regulating blood pressure, helping you relax, and reducing the stress hormone cortisol.

Building Muscle Mass and Endurance aren't just fitness goals; they're also necessary components of living a longer, healthier life.

?In this edition of the newsletter, I demonstrated with a case study the importance of muscle health for our holistic wellbeing. Infact, muscular health, endurance, and longevity are all interconnected. The importance of understanding the impacts of muscle loss on our overall health has never been greater.

Biohack to Remember : Take 3 g of leucine supplement? to lower the risk of losing muscle mass and strength with age

Leucine supplementation may help reduce the risk of sarcopenia, which is the loss of muscle mass and strength with age. Leucine is an essential amino acid that plays an important role in muscle protein synthesis. Leucine when combined with Vitamin D has a significant impact on handgrip strength and gait speed—markers of strength and agility during old age. A dosage of 3 g of leucine along with 800 IU of vitamin D for 13 weeks shows a promising impact on strength

Calorie restriction is more than just eating less; it is a science that utilises our body's power to regenerate cells and keep us healthy.

Calorie restriction (CR) is a method that includes consciously limiting daily calorie consumption while ensuring adequate nutritional intake.

Biohack to Remember : Use the MyPlate Method of Portion Control

The MyPlate method of portion control recommended by the USDA helps reduce self-selected portion sizes. According to this method, you need to fill half your plate with vegetables, one-quarter of your plate with protein, and one-quarter of your plate with grains or carbohydrate foods like bread, roti, or rice. This ensures the inclusion of multiple foods from each food group.

Dysbiosis due to antibiotics can severely affect our gut health

Disbalance in the gut microbial community, commonly known as 'Dysbiosis,' can lead to a variety of health issues such as IBD, allergies, and so on. It is critical to be aware of the potential effects of medications on gut flora. With expert comments from Sukhada Bhatte we learnt that we can help to reduce the harmful effects of antibiotics and maintain long-term health by supporting gut health before and after taking antibiotics.

Biohack to Remember : Boost your gut health by eating prebiotic-rich foods least one meal at any time of day

Prebiotics, found in fibre-rich foods like onions, garlic, asparagus, bananas, and oats, promote the growth of beneficial gut bacteria. Antibiotics can disrupt the bacterial balance by destroying both good and bacteria, leading to diarrhoea and antibiotic-resistant infections. Adding prebiotic-rich foods during and after antibiotics can restore gut health and reduce complications

Epigenetics gives us insights into how lifestyle changes can influence the ageing process and promote longevity

We are not just at the mercy of our genes in terms of our health. Expert comments from Herna De Wit, PhD Biochemistry, LLB Law helped us understand the impact of environmental factors on epigenetic patterns is critical to understanding the mechanisms behind healthy ageing and longevity. Epigenetics reminds us that our lifestyle choices have the ability to influence our health outcomes.

Biohack to Remember : Clock Boost: Reduce Oxidative Stress

Oxidative stress is a process that occurs naturally in our bodies, but when it is excessive, it can damage our cells and tissues. This leads to accelerated ageing and can even increase our risk for diseases like cancer and Alzheimer's. By reducing our oxidative stress response, we can slow down this ageing process and boost our epigenetic clock, which helps regulate important cellular processes and overall health. Incorporate antioxidant-rich foods into your diet, such as berries, leafy greens, and nuts to reduce oxidative stress.

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Food is Medicine for Body and Mind The gut-brain axis stresses upon the complex link between what we eat and our mental health. A balanced diet that fosters a diversified and favourable gut flora can improve our mood, emotions, and general mental health.With comments from our expert Sukhada Bhatte Bhatte, we understood how incorporating more whole foods and nutrients into the diet can be beneficial for mental health, but it is critical to collaborate with a doctor or certified dietitian to build an individualised plan of action.

Biohack to Remember : Add yoghurt to your breakfast smoothie to Improve symptoms of anxiety and depression

Probiotics have beneficial effects on mental health issues like anxiety, depression and Alzheimers. They improve the dysbiosis resulting from stress, improve intestinal stability and control inflammation.? A probiotic intake of more than 1 billion CFU/ day for at least 8 weeks has been found effective in the prevention, management, and treatment of mental and emotional illnesses like depression.

Gero Molecules are the Future of Longevity Science

Geroprotective chemicals are substances that may protect against age-related changes and enhance lifespan.These drugs have shown promise in preclinical investigations and early clinical trials, but their long-term impacts on human health are still being studied. Pharmaceutical geroprotectors, such as Rapamycin and Metformin, are cutting-edge pharmaceuticals that target the ageing process and improve healthy lifespan. Experts like Matt Kaeberlein and Nir Barzilai have been extensively working for the development of geromolecules like Rapamycin and Metformin in the area of longevity science?

Biohack to Remember : Drink a turmeric latte instead of coffee in the evening

Curcumin, a substance found in turmeric, is a potent antioxidant with anti-inflammatory properties. It can have a significant impact on diabetes and immunity. Taking 500 mg of curcumin along with 5 mg of piperine (found in black pepper) per day has proven to reduce HbA1c, and improve glycaemic control. Curcumin can also reduce fasting hyperglycaemia, insulin resistance, and triglycerides. Therefore, it is worth switching from a cup of coffee every evening to a turmeric latte instead.

Happiness is an important variable of? longevity

While it is apparent that numerous factors contribute to living a long and healthy life, happiness and life satisfaction play a major part in improving the quality of our lives. Cultivating happy emotions, participating in activities that offer joy and fulfilment, and maintaining strong social relationships are all measures that can help? promote both happiness and longevity. MimiNicklin , a specialist in emotional well-being, assisted us in understanding how happiness affects our lives – and how we can be the happiest versions of ourselves!

Biohack to Remember : Add positive motivational quotes in your office space to boost your mood and productivity

Making positive changes to the work environment has been shown to reduce stress, improve the quality of breaks and ultimately enhance productivity and mood at work. Simple changes, such as adding natural elements, playing music in common areas, or posting positive messages, can help create a more positive and enjoyable atmosphere that supports well-being and productivity.

Inflammation and understanding its dual nature is important for our holistic wellbeing and longevity

?We looked? at the complex nature of inflammation,? and understood that knowledge about? its dual nature is crucial for maintaining our general health and longevity?

Biohack to Remember : Enhance the Omega-3 levels in your body by consuming 1500 mg of Omega-3 supplements daily to decrease inflammation in the body Omega-3s are an integral part of cell membranes in the body and affect the function of receptors in them. These oils are the first point in the process of making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.?

Just how important is designing your self care routine with your circadian rhythm?

The circadian rhythm is a biological clock that regulates many physiological processes in our bodies.This internal clock? impacts various human activities, including hormone synthesis, body temperature control, metabolism, and cognitive ability. The circadian rhythm enables proper functioning and synchronisation of our physiological functions by coordinating these processes .A well-designed self-care routine which aligns with our circadian rhythm is not a luxury but? a necessity for? our optimal well-being.

Biohack to Remember : Get 20 minutes of bright natural light per day Daylight has a significant impact on our emotional well-being. Natural light exposure, especially during the daytime, plays a crucial role in regulating our mood. Sunlight triggers the release of serotonin, a neurotransmitter associated with positive moods and happiness. This helps improve our overall mood and reduces the risk of seasonal affective disorder (SAD). Daylight exposure also helps regulate our internal body clock, which affects our sleep-wake cycle and emotional stability.?

Knowledge about my supplement stack In this edition we began our conversation on wellness and supplements by delving into my customised supplement stack, which focuses on a wide range of health benefits, from micronutrients to longevity, sleep recovery, and more. The highlight of this edition has to be my custom supplement stack's summary table to give you a closer look into my longevity journey.

Biohack to Remember :?

Liver ?is an incredibly important organ? that can help you live longer and healthier life.Insulin resistance? can disrupt the delicate balance of insulin's effects in the liver, leading to poor lipid metabolism, hepatic fat accumulation, and liver inflammation.?

In a special series of newsletters dedicated to liver health, we talked about the importance of keeping your liver healthy and functioning properly, Non -Alcoholic Fatty Liver Disease , insulin’s importance in managing and? reducing your risk of chronic liver diseases, and increase your overall lifespan with expert comments from Paul Brennan .

Biohack to Remember :?

Treat your liver right: Ditch the sugar and snack on walnuts instead Walnuts are a rich source of antioxidants, including polyphenols, which have anti-inflammatory effects, and fatty acids such as omega-3 and omega-6, which have lipid-lowering properties. Fatty acids can specifically reduce blood urine nitrogen (BUN) levels, which are linked to a decreased risk of fatty liver disease (FLD) and insulin resistance, a key factor in non-alcoholic fatty liver disease (NAFLD) development

Mapping? women’s ?lifestyle according to the phases of their menstrual cycle (known as cycle syncing) can ensure that they are? physically active , consistently, throughout the month without falling prey to fatigue.Gynaecological health is an important part of women’s health , gynaecological disorders like PCOS and PCOD affect women’s longevity

Biohack to Remember : Follow Mediterranean dietary patterns The Mediterranean diet is a primarily plant-based eating plan, rich in fruits and vegetables. By following it, you can increase your total dietary antioxidant capacity and decrease inflammatory markers. This low-calorie diet model is an effective treatment for overweight PCOS patients and has been shown to significantly restore the menstrual cycle, correcting their hormone levels

Napping is a healthy habit that helps the body and mind to relax , recuperate and promotes longevity?

In this edition of the newsletter we delve into the intriguing connection between napping and longevity with Dr Els van der Helm

Biohack to Remember : Limit caffeine intake You limit caffeine and heavy meals right before the nap as they can make it harder for you to fall asleep

Obesity drugs like GLPs may work as miracle drugs in addition to adopting a healthy lifestyle While a good diet and regular exercise are the foundations of weight control, many people find it difficult to achieve and sustain weight reduction using these techniques alone. We discussed why there is a rising interest in pharmaceuticals that can aid in weight reduction, such as GLP-1 receptor drug, and? whether you should consider them for weight loss problems or not.?

Biohack to Remember :?

Don't feel like working out? Try the 10-minute rule

?The 10-minute rule is a technique used to overcome mental barriers and increase motivation to work out. It involves committing to just 10 minutes of exercise, with the option to stop if you still don't feel up to continuing. Applying the 10-minute rule can have a positive impact on both your mental and physical health, by increasing motivation, reducing stress and anxiety, and improving physical fitness.

Prioritise Proteins as they are vital players in shaping the trajectory of a longer and healthier life

Do not confuse "get more protein" with "eat more meat."It's also critical to look at the protein "package" — the fats, carbohydrates, vitamins, minerals, and other nutrients that are commonly found with protein.

Biohack to Remember : Add a protein serving to main meals

Including? protein at every meal helps reduce the post-meal rise (spike) in blood glucose. Total daily protein intake, per-meal protein quality, quantity and frequency all play an important role in metabolic health. Protein consumption can slow down carbohydrate absorption, improving blood sugar regulation and preventing blood sugar spikes. A high-protein meal also has a second meal effect which means you are less likely to overeat at your next meal, and your blood sugars after your next meal are also kept in check.

Quest for longevity genes is an exciting area of genetics that can? impact the length and quality of a person's life

Biohack to Remember : Adopt a heart-healthy diet, low in saturated fats and rich in omega-3 fatty acids, as it may positively influence APOE function and contribute to cardiovascular health and longevity

Restricting, but not eliminating ‘carbohydrates’ intake while navigating the carbohydrate terrain for our health and wellbeing

Carbohydrates are an essential element of our diet and are one of the primary macronutrients necessary for the body's many metabolic activities.Controlling carbohydrate consumption is critical in regulating blood glucose levels, especially for people who have diabetes or insulin resistance.

Biohack to Remember : Drink 1 tablespoon of ACV before a high-carb/sugary meal to stabilise glucose levels

Apple cider vinegar (ACV) signals your muscles to absorb as much glucose from your bloodstream as possible, leading to a decrease in the peak level of glucose (also known as the glycemic index, GI) in the blood.. Drinking ACV lowers blood glucose levels and helps prevent these complications while maintaining your health in general. In addition, keeping blood glucose levels within a healthy range can help manage diabetes symptoms, and improve your quality of life.

Sugar, particularly the sort we put in our tea, coffee, pastries, and so on, comes at a cost to our health and longevity

Carbohydrate-containing foods, whether fruits, vegetables, grains, or dairy, contain naturally occurring sugars and are also nutritionally dense in nature. On the other hand, added sugar, especially refined sugar, is quickly processed by the body, resulting in a huge spike in blood sugar and insulin levels.Valuable comments from our expert Krushmi Chheda like “The best thing would be not to have a sweetener of any kind with your beverages” helped us navigate the sugar terrain without any hiccups.

Biohack to Remember : Instead of adding a teaspoon to every cup of tea or coffee, reduce the quantity to half or a quarter. This way, if you drink three cups a day, your total consumption will still round up to a teaspoon instead of three.

Ten thousand steps and longevity

The 10,000 steps phenomenon seeks to promote movement? and counteract sedentary lives. While the exact figure may not be generally relevant, there is no doubt that frequent walking and keeping active has considerable health advantages. Whether you aim for 10,000 steps or establish your own objectives, the important thing is to discover methods to incorporate more movement into your daily routine for a better and happier life.

Biohack to Remember :?

Take Walking Breaks Whenever possible, take short walking breaks during your workday. Stand up, stretch your legs, and walk around the office or your home. Use the stairs instead of the elevator to add extra steps to your routine.

Unveiled secrets of high altitude? marathon running?

To celebrate my 40th birthday this year, I got the incredible chance to run the Ladakh Marathon. Running at great elevations (about 11,200 feet) in the midst of the gorgeous Himalayas was a soul-stirring experience. This edition took you on an enthralling voyage into the realm of physiological adaptations to high-altitude running and how these astounding alterations? can help improve your performance.

Biohack to Remember : Altitude Training Methods

To harness the benefits of running marathons in high altitude, training becomes a valuable tool in your arsenal. By spending time at high altitudes, whether through living or training camps, you can expedite your body's adaptation process. This strategic approach allows you to bring altitude benefits to sea-level races, offering you a competitive edge.Air pressure and height are also affected by temperature and latitude. Colder temperatures cause the air to become denser, affecting pressure altitude. Furthermore, altitude varies depending on the season.The altitude at which you practise or reside might have an impact on your level of pre-acclimatization. Physical fitness helps, but anaerobic training can improve altitude performance.

Vo2 max ?is? the most accurate indicator of total cardiorespiratory fitness and ?improving your VO2 max can be the secret sauce for your longevity

Now, you? can also measure your VO2? in the clinic with Dr Nikhil Latey , our expert who is part of? the Ever+ program by Human Edge.

Biohack to Remember : Best way to improve your VO2 max is using 4x4x4? method which is 4 mins of high intensity (hr>90%) sprinting then 4 mins of slow jog/ walking (hr<100) and repeat it 4 times. Do this 1-2x per week (in addition to your zone 2 training) for 4 weeks and you’ll see an improvement

Women, stress and longevity In this special Women’s Day edition? we understood? how to unwind from the stressors faced by women in this fast-paced life?

Biohack to Remember : Use the 5-4-3-2-1 method to ground yourself and become more aware of your surroundings to shift your attention away from negative thoughts and emotions The 5-4-3-2-1 method is a simple and effective technique for decreasing anxiety and increasing awareness in the body. It involves focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique can help decrease feelings of anxiety and increase feelings of calm and relaxation.

Xmas holidays tips for longevity In the holiday issue of the newsletter, I share insights that might help us find balance and appreciate the season's warmth while still protecting our health and wellness.

Biohack to Remember : Dine on leftover starchy food to control? blood sugar spikes over subsequent meals

This one may surprise you a bit! Resistant starch (RS) is not completely digested in the small intestine and is good food for gut bacteria. It releases short-chain fatty acids that improve metabolic health. Foods containing naturally occurring RS or foods modified to include more RS may positively alter your body's glycaemic response after eating. This can help prevent hypoglycemia and reduce hyperglycemia.

Yoga provides a comprehensive approach to ageing by integrating physical activity, breath practice, mindfulness, and meditation? and improving the overall quality of life and wellbeing?

In this edition of our newsletter we explored how Yoga is a comprehensive mind-body practice that improves many facets of physical and mental wellness with comments from our expert Lilya Sabatier .

Biohack to Remember : Standing yoga poses such as Warrior II, Triangle Pose, and Tree Pose are excellent for building strength, stability, and balance. These poses engage the leg muscles, improve posture, and enhance overall body awareness. Standing poses help maintain bone density, prevent muscle imbalances, and promote a sense of groundedness and stability, which becomes particularly important as we age.

Zzzs and longevity( sleep diet, sleep environment)

From foods that can help you sleep better, understanding sleep disorders to exploring the elements of a sleep-friendly bedroom, I had it all covered for you about your sleep and wellbeing. With expert comments from Manvir Bhatia to Shayamal Vallabhjee , these editions showed that? simple changes can make all the difference in improving the quality and quantity of our sleep, and ultimately, our overall health and wellbeing.

Biohack to Remember : Optimise your bedroom’s sleep environment

Your bedroom’s environment also dictates how well you sleep at night. Make your room comfortable by using up proper bedding, pillows, and blackout curtains that ensure light from the outside doesn’t wake you up. Ensure the temperature of the room isn’t too cold or warm for you; although the ideal temperature is 17 to 19 degrees. This temperature helps in slowing down your metabolism, reducing core body temperature, and triggering the release of sleep hormones. Additionally, you must avoid using screens of any kind two hours before bed. In fact, convert your bedroom into a no-gadget zone. Not only does blue light from digital devices interfere with our sleep cycle, but the constant distractions in the way of notifications can also make it difficult to fall asleep.

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?As we conclude the Longevity Rewind 2023, our journey has been a kaleidoscope of insights into all things related to health and longevity. We've discovered the different mosaics impacting our well-being, from Athletic Mindset to ZZZs and everything in between. Each letter has revealed a different aspect of our search for longevity, whether it's the value of movement, the necessity of quality sleep, the importance of fuelling the body right with proper nutrition , or the influence of stress and surroundings on our wellbeing. ‘The Longevity Hack ‘ newsletter is my attempt to make your life better by making you more aware? and informed about the daily choices that you make to be a better version of yourself. With more than 5k subscribers the journey to understand the different pillars of health that contribute to our longevity is surely going to be a long one….

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