Biohacking Part IV
PERFORMANCE
The Brain, Exercising & Technology
Jeffrey Tucker
DC, DACRB
Biohacking is personal optimization using science and technology, all the while looking through ancestral living for ways and treatments that turn back the molecular clock. Biohackers seek methods and compounds to function at peaks and slow down the aging process. Whether it’s a supplement that is ready to be labeled as a drug by the FDA, cold/heat therapies, butter in your coffee, nootrophics (smart pills), an intravenous venous (IV) therapy for energy that has a short history of being studied or a certain pair of glasses you wear to make you sleepy, biohackers are open to this new trend for long-term health benefits and longevity. It’s about anyt thing that helps you function at your peak and will keep you at your peak as time goes on.
Brain Health
For improved memory and attention, optimal physical performance, and personality and character enhancements, the brain needs to function optimally, and that requires balanced neurotransmitters. I suggest you visit Dr. Eric Braverman’s (author of The Edge Effect) website and take his personality assessment test to help you and your patients get started. If
Your brain loses about 2 grams per year after age 25
you need to balance your neurotransmitters, some biohackers suggest coffee and 100 mg of theanine.
Human brain function begins a gradual decline as early as age 25. Our brain’s white matter begins decreasing and our brain cells’ ability to communicate deteriorates. At birth, it weighs about 400 grams, and it grows to about 1,450 grams by age 25. Then it’s all downhill. Your brain loses about 2 grams per year after age 25. If you have read my past articles, you know I’m fascinated by cannabis as medicine. Researchers at the Uni versity of Bonn in Germany and The Hebrew University of Jerusalem test ed the effects of marijuana on the process of brain againg. They aave a small quantity of THC, the active ingredient in cannabis, to three groups of mice of varying ages.
• Group 1 - two months old.
• Group 2 (middle-aged animals) - a year old.
• Group 3 (elderly) - 18-month-olds.
• Control groups for each age received a placebo.
The animals were given THC for four weeks, and then researchers carried out three experiments. First, they tested the animals’ ability to learn and to navigate a maze. Then they tested their orientation skills by having them find a specific food object. Finally, they tested their ability to recognize and find their “partner mouse.” The young mice on THC performed poorly—worse than those that didn’t get the supplement. Among older mice, the results were astounding. The middle-aged and elderly mice given cannabis performed as well as young control-group mice on all the tests. Professor Andreas Zimmer of the Institute of Molecular Psychiatry at the University of Bonn led the study and said, “The (cannabis) treatment completely reversed the loss of performance in the old animals.” Autopsies showed the older mice treated with THC had brain tissue that looked like younger animals. There was no loss of white matter or tissue shrinkage. Is it too early to recommend cannabis to our elderly patients? Some biohackers I speak with say yes and some say no! In fact, I am hearing about biohackers using microdoses of LSD to stimulate the brain’s creativity. I’m sure this will be a very controversial topic, especially within our profession.
I sat on a panel and discussed the terms and definitions of cannabis in April 2019 with state board representatives. I asked, “How many of you are currently using a cannabisor hemp-derived based product in your office?” Not one hand went up! I understand doctors are still afraid to have cannabis products in their offices, but I guarantee you that biohackers are not afraid to try this and will figure out its uses by trial and error.
Let’s connect the dots. The hippocampus is the brain structure that controls memory and learning—a key hack to continue to peak and optimize. With Alzheimer’s disease (a key issue to hack and prevent), the hippocampus is one of the first regions of the brain to suffer damage. As you age, though, your cannabinoid production goes down and brain aging sets in. In the biohacker’s mind, supplements can compensate. The current trend for cannabis is unfolding as research is coming out. Biohackers say, “I can use low doses of THC without psychoactive effects. I don’t have to get ‘high,’ but maybe I want that ‘high’ every now and then for creativity. Let’s try this for a while.” In case you are interested, the human equivalent is about a 3 mg dose. It takes about 10 mg of THC for a person to get high.
There’s something else you should know about brain hacks that I will explore in a future article. There are “smart drugs” or “nootrophics.” A few supplement examples include pyrroloquinoline quinone (PQQ), calcium-D-glucarate (CDG), calcium-AEP, magnesium threonate, and lion’s mane.
Another commonly used brain hack I think you could get familiar with to help patients is to do proper breath work. Introduce the concept of “prana.” Also, when patients get a blood test, have them measure the stress hormone cortisol and see if you can lower cortisol in your patients. Be the doctor to explore “brain FM” or “brain tap” methods and devices for your practice.
Exercise Hacks
You need to own some exercise routines for yourself and your patients. The exercise depends on your goals. In my office, I start by asking, “Does this patient need more flexibility or stability?” Being consistent with doing exercise is an absolute. Biohackers look to expose their bodies to maximum 02 utilization. This could be 30 seconds to four minutes of exercise for four sets. Tabata, or high-intensity interval training (HITT) sets fit into the biohacker’s world nicely. Remember, we are always trying to improve mitochondria function, so to target mitochondria, you use short, intense exercise sessions and longer rest periods. If you are training for stamina, use long hikes and go for longer times without fuel (intermittent fasting). You’ll need to experiment with the macronutrients—protein, carbs, and fats—to see what gives you the most stamina. For strength, lift heavy stuff but do it slowly. Biohackers embrace the old, super-slow method of workout sessions as being good. They also embrace recovery after a workout. Current fuel recommendations are eating 20 to 60 minutes after a morning workout. I was at a recent lecture, and the speaker said, “Intense exercise can change the gut microbiome negatively” (SM Functional Med group 2-28-19). So pay attention to your probiotics. Fve been recommending off-the-shelf stool testing for patients to get a snapshot of their gut microbiome.
Health Tracking
Heath trackers, apps, and other wearable technology devices continue to be on the top of the fitness trends list. I predict that off-the-shelf tests that patients can purchase themselves online will become more popular. The doctor of the future will help gather this information together for patients and create a health-span plan. These are a few examples:
• Telomeres: http: ieloyears.com
• Gut biome and DNA testing: https:/ 3tandai.com
• Gut microbiome: http:Viome.com
• Glucose monitor (precision xtra)
• Epigenetics testing: https://www.chronomics.com/
• Air quality: https: foobot.io
Above all these hacks Fve been writing about (bit. ly/TACTucker4108, bit.ly/TACTucker4109), and what s important to me, is sharing with our profession and what I believe is the number one hack. The quality of your relationships matter (patients, friends, family, planet, spirit). Good relationships are predictive of good health; maintaining good relationships leads to healthier, happier, and longer lives. Good relationships are also protective of our memory and slow down brain decline. Strive to create and maintain social connections and close relationships throughout your life. On the other hand, high-conflict people and high-conflict relationships are really bad for our health. Avoid becoming isolated because isolation kills!
Dr. Jeffrey Tucker is the current president of the ACA Rehab Council. The annual rehab council conference is March 13-15, 2020 in Tempe, Arizona. Registration is available at ACARehabCouncil.org. Dr. Tucker practices in Los Angeles, California. His website is DrJeffreyTucker.com.
References
1. Prof. Andreas Zimmer (Institute of Molecular Psychiatry). A chronic low dose of delta9-tetrahydrocannabinol (THC) restores cognitive function in old mice, Nature Medicine, DOI: 10.1038/nm.4311
