Biohacking

Foresight

Biohacking involves conducting science experiments on oneself to improve health, as well as physical and cognitive performance.

Peter Attia - A Reverse Engineered Approach to Human Longevity

Interesting Reads (No Endorsements or Medical Advice)

Sheekey: 5 Most Promising Anti-Aging Compounds (Updated 2022)

AKG Rejuvant
Rapamycin
NAD+ Precursors
Spermidine: Naturally occurring polyamine, induces autophagy, lowers blood pressure
Metformin: Balances blood sugar (commonly used by diabetics)

Matt Kaeberlein and Peter Attia Discuss NAD, Metformin, & Rapamycin

A Typical Blueprint Morning by Bryan Johnson

What I Do (Not Medical Advice)

Inspired by Bryan Johnson and Isaak Freeman, but with fewer practices and a more focused approach. Check Examine.com for information on the mechanisms of action and dosage, and scientific reviews on Google Scholar.

Lifestyle:

Intermittent fasting (8-hour eating window)
Diet rich in greens, berries, nuts, and protein (inspired by Bryan, but less strict)
Regular, low-stress exercise (walking, biking, swimming, yoga, tai chi/qigong)
Strength/resistance training (HIIT, weight training)
Carbohydrate reduction (focused on glycemic index – no sweet beverages)
Omega-6 reduction (no canola or “vegetable oil,” except olive oil)
Animal product reduction / Methionine reduction (avoid beef and dairy except whey isolate)
7.5-8.5 hours of sleep, ideally with a natural wake-up rhythm
Stress reduction techniques (daily meditation)
Regular sunlight exposure (with sunscreen)
Avoiding refined sugar and alcohol as much as possible

My Current Opinion on Supplements

I am still skeptical about whether supplements can be fully utilized by the body or if their quality varies greatly. However, I believe that a few select supplements can provide net benefits.

My approach is to be selective (choosing a small number of supplements with high odds of benefits) rather than taking too many. I believe a balanced diet, sleep, low stress, and regular exercise are much more important.
I try one supplement at a time to see if I tolerate it and notice any improvements (though some cellular improvements may not be immediately felt but measurable).
As more science emerges, I might explore more supplements in my 30s and 40s, but I believe the benefits below age 35 are primarily from nutrition and exercise.
Tim Ferriss went from being a supplement maximalist to only taking magnesium now.

Supplements I Take

Bryan Johnson’s Blueprint Mix: I switched to this for convenience and its evidence-based sourcing after reading Near’s review.
Magnesium: Common deficiency associated with diabetes and other conditions. Lack of magnesium can lead to muscle cramps, raised blood pressure, and reduced insulin sensitivity.
Vitamin D: Essential vitamin synthesized by skin when exposed to the sun, benefiting bone health and mood.
Fish Oil / Omega-3: Source of omega-3 fatty acids, reduces triglycerides, and may alleviate symptoms of depression and improve inflammatory conditions.
Curcumin: Anti-inflammatory properties, may alleviate chronic pain and depression.
Lutein: Beneficial for eye health and acts as a general antioxidant.
Branched-Chain Amino Acids (BCAA): Essential amino acids for muscle growth and development, found in dietary protein sources.
Protein Powder: Benefits muscle gain and fat loss, helping regulate blood sugar levels.
Creatine: Well-researched supplement that aids exercise performance and may provide cognitive benefits.
Spermidine: Polyamine involved in metabolic processes, potentially beneficial for brain health and anti-aging.

Bryan Johnson’s Protocol (Too Many Supplements for Me)

Peter Attia’s Supplement Regimen:

Omega-3 Fish Oil (consistently taken since 2011)
Magnesium
Vitamin D
Lithium (ultra low dose)
Aspirin
Berberine
BCAAs – Branched-Chain Amino Acids
Rapamycin – taken weekly

Vincent Weisser