Category: biohacking

Personalized Supplementation

Do you swallow dietary supplements because you may have heard or read about them? Do you even swear by it? That’s not entirely wrong.

The Whole Biohacking Scene Biohacking: optimize yourself! lives from it, literally. You only feel part of the scene when you have a considerable collection of Supplements. 

It’s easy to lose track. The pharmacies and drugstores are full of such preparations, with different dosages and compositions. According to the latest studies, only 30% of the EU population eat healthily according to WHO guidelines. So that the majority does not or insufficiently.

The fact is that even with a healthy nutrition we are not sufficiently supplied with micronutrients and amino acids. Industrially processed foods, depleted soils, greenhouse effect in fruit and vegetable cultivation are some of the factors responsible. As a result, important elements for building and regeneration the body are missing. Also on a mental level.

50% of people do not feel sufficiently fit and mentally overwhelmed.

In an earlier post I wrote extensively about the meaning and benefits of dietary supplements.Nutritional Supplements—a smart addition! 

  • Let’s start with selenium. The agricultural soils are poor of it. Likewise the organic systems. The daily requirement of at least 50 mg selenium is not covered by this.
  • Sun vitamin D is also found in foods only to a limited extent. This puts people in northern latitudes at a disadvantage during the winter months.
  • Omega 3 fatty acids also develop their positive effect only in higher doses, which we cannot achieve with oil, nuts and fish.
  • B vitamins need optimal absorption in the gastrointestinal tract, which is not always the case.
  • “The King Vitamin” C loves freshness. It disappears within 40 minutes of cutting fruit and vegetables. Cooking can’t stand it at all. However, it is essential. In the Middle Ages, seafarers often lost their teeth due to shortages.
  • Magnesium and zinc are also in short supply. Anyone who does not eat a pot of porridge every day is not optimally supplied.
  • A lack of these substances causes discomfort, in the worst case it causes illness. With an adequate balance, however, health can be maintained and some diseases can even be cured. However, uncontrolled intake is wrong without knowing what you actually need. Here, too, every person is unique in their physiological constitution. In addition, there are various lifestyles and health conditions.

 According to the differences, the addition of Supplements also depends on requirements and is variable. It is no coincidence that “Personalized Supplementation” or “PS” is the latest trend in health medicine.

This begins with a blood sample and the diagnosis of a possible deficiency. This is used to calculate your personal need for micronutrients and amino acids. Some practices/doctors and laboratories  work hand in hand in this field. Some supplements companies offer individually composed granules.

Here are my 5 tips for optimal supply of PS agents:

1. Find certified practices specializing in Personalized Supplementation

2. First carry out a blood sample analysis, then create an individul supplement list with dosage information.

3. Take your Personal Supplements for 3-4 months

4. Blood sample check again

5. If there is an optimal supply and an improvement, continue to follow the individually created supplementation. An annual follow-up check should be made.

Voilà.

 

Bio-Age with Biohacking

Oh, the age… Most people dread the thought of getting older, gradually becoming frail and possibly needing help.

The image of dwindling fullness of life, limited mobility, chronic pain and possibly impending
loneliness is just buzzing in the mind. How old can we actually get? The science of epigenetics says
it can last up to 150 years. The reality looks different.

Most people want to stay healthy and productive for as long as possible. What resources are available for this, what is possible?
A network of people has been formed who are trying to answer these questions with their own experiences. They use the latest findings in medicine and science, experiment with themselves, and are a global community.

They call themselves biohackers and are constantly exchanging ideas. Biohacking means physical and
mental self-optimization by exploiting your existing potential. Biohacking: optimize yourself!

The key to success lies in the big magic five: S- E- R- E- S:
– Sports
– Eating (Food)
– Relaxation, which includes sleep and sex
– Environment
– Supplements
In the harmonious interaction of these areas, the biological age (bio-age) can be significantly influenced.
This can differ significantly from the calendar (chronological) age stated in the ID card. The findings on these basic building blocks are not new at all, but it is their conceptual synergistic composition and their routine application that make them so effective.
Two questions arise:
1. How old do you feel?
2. How old are you really?
Do you know people who are over 65 years old, full of energy and healthy, going through life with vigor? Have you met her before? These people have often unconsciously adhered to rules similar to those of biohacking throughout their lives.
Without a doubt, it takes effort and time to integrate these principles into daily operations. But it’s worth it!
I was infected by it a few years ago and feel like I belong to the scene. I would like to share with you my favorite daily routines that I have maintained to this day:
In the Morning:
1. 10 minutes of stretching and yoga elements immediately after waking up
2. Take a 30 second hot/cold shower
3. 10 minutes of Tai Chi outside, balcony/terrace
4. Late breakfast, from 10:30 a.m. (intermittent fasting for at least 16 hours)
Midday:
1. Lunch from 2:30 p.m. or skip it
2. 30 minute walk
3. 10 minutes of meditation and breathing exercises according to Wim Hof
4. 15 minute nap (be creative with how you do it)
At Evening:
1. A sports session for 45 min, dancing or yoga, as early as possible
2. Dinner no later than 6:30 p.m. or earlier if there was no lunch
3. A hot bath/shower
4. Relaxation before going to bed (around 11 p.m.): listen to podcasts/music, read a book or Netflix etc., always with blue light blocker glasses!

You can find out more about my nutrition My Anti-Aging Recipes — Fast and Healthy   supplementation Nutritional Supplements—a smart addition! and other details in my ealier posts.

 Voila!

 

 

 

Nutritional Supplements—a smart addition!

Staying young as you grow old doesn’t happen just like that. You have to work at it. But when you put in the effort, you can lower your biological age to the point where it’s well below the age written in your passport.

Along with a regular fitness routine, a healthy diet and getting enough rest, there’s another key component to lowering your biological age: taking nutritional supplements. In the biohacking world, supplements are a definite must!

Nutritional supplements don’t just support the body’s functional and regenerative capabilities. They can also help counteract the effects of aging. And some—like vitamin D in the winter—are indispensable.

Nutritional supplements include everything from multivitamins and skin-supporting substances like hyaluronic acid and collagen (which are naturally produced in the human body, but diminish with age) to newfangled plant extracts like fisetin and quercetin.

The range of supplements on the market nowadays is as wide-ranging as it is confusing. Determining which ones are effective (and which aren’t) depends on your reasons for taking them.

When it comes to taking supplements and lowering your biological age, it’s important to focus on the following health goals:

  1. Preserving vein elasticity and cardiac performance
  2. Strengthening the bones and maintaining the functionality of the joints
  3. Counteracting micro-inflammations and rapidly disposing of bodily waste
Here’s a list of nutritional supplements I’ve had good experiences with—and noticeable positive results:

Daily:

  • Spermidine (6mg)
  • Selenium (50mg)
  • Magnesium (400mg before going to sleep)

In alternating 4-week cycles:

  • Omega-3 and -6 fatty acids
  • Vitamin B, C, and E complex
  • Glucosamine and chondroitin capsules
  • Reishi mushroom capsules
  • Ashwagandha capsules
  • Quercetin capsules
  • Amino Acids or Nucleotides

Once a month over 2 days:

  • Fisetin (1500mg)

In the winter months, from November to May:

  • Vitamin D (20mg per day), ideally in combination with vitamin K and calcium

Besides the supplements I’ve mentioned above, collagen is especially important, since it contains valuable components for skin, tendon and joint health. Due to its high protein content (9g per tablespoon of powder), collagen can be a healthy way to increase your daily protein intake: mix 1 – 2 tablespoons into soups or drinks as needed.

The same goes for CBD oil (a derivative of the cannabis plant that doesn’t contain any intoxicating chemicals), which is full of healthy vital substances and has a relaxing effect on the body. Take it as needed!

Voilà.

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Cold and Deep Breathing: 2 Keys to Staying Young

Anyone who considers themselves a biohacker has taken an ice bath and is no stranger to the breathing methods of Wim Hof.

The concept of “cold” might not seem too tempting or seductive on the surface. The word conjures up images of icy Siberian winters and Arctic icebreakers. It even gives some people goose bumps.

At the same time, we have the cold to thank for beautiful, snow-covered winter landscapes—and for a delicious dessert we simply call “ice cream.”

When it’s cold, of course we feel cold. And we automatically long for warming rays of sunshine. Yet we actually need the cold to some degree.

It’s long been a scientific fact that cold temperatures have a positive stimulating effect on our health—and that they can slow the aging process. This is one of the key principles of biohacking.

Breathing is another key biohacking principle. Generally speaking, our breathing is too shallow and too quick. Especially in stressful situations. The result? An inadequate supply of oxygen to the body.

On the other hand, deep, slow breathing gives the body’s cells the necessary volume of “air to breathe.” Deep breathing also activates the vagus nerve, which is responsible for relaxation and restful sleep (two things that are more important to our health than ever in light of our current circumstances).

The Internet is full of recommendations for and examples of deep breathing exercises.

When it comes to deep breathing, I lean toward the methods of Wim Hof, which are firmly established in the biohacking scene.

Here are my “cold + breathing” tips for every day and everyone:
  • After getting up in the morning, take a cold shower for at least 30 seconds. and/or
  • Give your face an ice bath: take a deep breath and plunge your face into a bowl of cold water and ice cubes. Hold for 10 seconds. Repeat 3-4 times.
  • Walk for 30 minutes every day, no matter what the weather.
  • Swim in cold water (for advanced practitioners)
  • Practice Wim Hof’s breathing methods twice a day:

Method #1

  • Take 30 quick but deep breaths into the abdomen.
  • After your last exhale, hold until the breathing reflex kicks in (that is, until you feel a strong urge to breathe)
  • Inhale deeply into the abdomen, exhale, inhale again, hold your breath for 15 seconds, and exhale.

Method #2: “Anti-stress” or “anger-reducing” breathing exercise

  • Inhale deeply into the abdomen, counting slowly to 7.
  • Pause for 4 seconds. Purse your lips as if you’re going to whistle.
  • Exhale slowly through pursed lips, counting to 10. Repeat 3 to 10 times (depending on your stress level).

Voilà.

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