The Ins and Outs of Biohacking
PERFORMANCE
PART II
Jeffrey Tucker
DC, DACRB
The mindset of a biohacker is to create a youthful future for a lifetime. Biohacking uses the latest proven science-based tips, ancestral living, technology, and healthy strategies to boost energy and performance, enhance brain function, maximize sleep, and slow aging. In the first article, I opened this series with body, mind, and sleep hacks.
Stress
Think sympathetic and parasympathetic balance here. Leading a full and dynamic life requires that we are able to move between rest and action effortlessly. Many diseases are related to stress and we need to constantly andconsistently work towards rest-action balance. People are challenged and get stuck in the activated or ‘go mode’. Our society uses drugs rather than nature to force their systems to rest. For many the use of alcohol is the thing that calms them down. Biohackers start with breath work, being aware of moods, asking “What makes me angry, feel love and joy?” Choosing ‘peace’ ‘love’ and ‘joy’ is living to make a calmer life and to reduce stress.
Hackers become aware of what causes them stress and are open to new ideas and programs that create a pathway to ease the tension. Suggest (CHANGE) guided meditation apps, or guided movement and breathing sessions. In my office I offer patients virtual reality through the use of glasses with apps for a variety of simple breathing and relaxation sessions. Other concepts are full or partial body repetitive movements that can lead to more mindful and ultimately deep restful moments. The notion of ‘thought-free’ experiences is cultivated in meditation practices. I have seen some of the most profound positive changes in patient’s lives when they started breathing and meditation lessons.
The more serious hackers are monitoring Heart Rate Variability (HRV). When a person is relaxed, a healthy heart’s beating rate shows variation in the time interval between heartbeats. By calculating this variation i.e. your HRV while you sleep, you can understand your health, fitness and recovery status. Your HRV can range from anywhere below 20 to over 100. Your own minimum and maximum values depend on several factors such as age, health status and fitness level. High HRV is typically a sign of general health and fitness, whereas lowered HRV can be a sign of stress or overtraining. Move towards resetting the way that the sympathetic and parasympathetic systems work together, leading to both fuller rest and resilient energy. Have isolation floatation tanks come to your area yet?
Monitor heart rate and breathing with apps.
• Recovery Tracker (Look at Heart Rate Variability)
• HRV4Training App www. hrv4training. com
• Coresense HRV tracker elitehrv.com/corsense
Environment
We do live in a toxic environment. We have to optimize our breathing, movement, sweating, and digestive functions (pooping) to maintain the detoxification efficiency. We’ll eventually have to discard the plastic water bottles and seek to purify our water and improve our air quality. Hackers use water and air purifiers as a part of daily life. Some go as far as using electromagnetic meters and doing everything possible to decrease toxic exposures. Other hacks include regular saunas for sweating or enhanced clothing at the gym to produce more sweating.
Nutrition
Hackers take the time to figure out their unique diet specific to them. For some hackers, it is figuring out how to become a fat-burning machine. Fasting for 12 to 16 hours without eating has become popular. Popular hacks are to focus on a high-plant diet; regulate glucose; eat nutrient-dense foods such as quinoa; go back two generations to see what your ancestors ate; do a microbiome panel (stool sample); rule out leaky gut; add coconut oil to coffee for an energy boost; and try paleo, ketogenic, or a Mediterranean diet. Try supplements. Hackers choose supplements backed by solid science and ancestral living that provide legitimate results. Here are some popular anti-aging supplements that may help reverse the signs of aging and work to keep you feeling young.
Nicotinamide Riboside
Nicotinamide riboside is a form of vitamin B; nicotinamide supports your cellular function at the mitochondria level. It works by converting a coenzyme called nicotinamide adenine dinucleotide (NAD+) that helps with conversion of food into energy, DNA repair, cell defenses, and the setting of circadian rhythms. NAD+ decreases as we age, and low levels of it have been linked to a number of chronic age-associated diseases.
Sea Buckthorn Oil
Extracted from the fruits and seeds of the sea buckthorn plant, sea buckthorn oil is packed with potent active ingredients known for their ability to regenerate, repair, and protect. One of these is palmitoleic acid (omega-7), a fatty acid that has been shown to reduce inflammation, lower cholesterol, regulate metabolism, and more. In one study of middle-aged, overweight individuals, supplementing with 220 mg of omega-7 fatty acid for one month significantly reduced levels of C-reactive protein (CRP). CRP is a protein that plays a role in your body’s inflammatory response, and research suggests a link between high CRP levels and heart attack risk. Researchers found that omega-7 supplementation also helped maintain triglycerides as well as HDL and LDL cholesterol. The pace at which you improve your overall health and transform as a biohacker is dependent on your ability to decrease inflammation. For the many health problems that affect us as we age, sea buckthorn oil is a good addition to your supplement regimen.
Pyrroloquinoline Quinone (PQQ)
Mitochondria health and dysfunction is something we must give careful consideration. Healthy mitochondria make for healthy bodies. For that reason, hackers strive to provide and improve a supportive and inclusive nutritional environment for the mitochondria. Take care of your mitochondria, so they take better care of you. PQQ is another supplement that can help protect your mitochondria. This compound found in plants has strong antioxidant properties that enable it to prevent oxidative damage to cells while promoting the spontaneous regeneration of new mitochondria in aging cells.
Much of the research around PQQ has focused on its ability to protect against memory loss and cognitive decline. In one study looking at the effects of PQQ and CoQlO (either alone or together), rats fed PQQ showed improved memory function and learning ability, leading researchers to conclude that “PQQ is potentially effective for preventing neurodegeneration caused by oxidative stress.” Preliminary studies in humans have also shown PQQ to be beneficial for brain function, particularly when used in combination with CoQlO.
The diet trend among biohackers has been the Ketogenic diet. Hackers do a better job of understanding the foods you can and can’t eat that relate to your overall health path. Biohacking requires knowing what’s in our hardware that food influences.
Born in Los Angeles, CA, where he currently practices, Jeffrey Tucker, DC, DACRB is a world-renowned speaker and author in the field of posture, muscle & joint therapy, pain management, and nutrition. He is the president of the ACA Rehab Council (CCPTR.org) For more visit: www.DrJeffreyTucker.com
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