I’m doubling down on one of my core health goals: to live longer while enhancing my daily performance.
Longevity isn't just about adding years to your life—it’s about thriving every day with energy, vitality, and focus.
For me, this starts with the fundamentals.
Here’s what I’m focusing on to build a solid foundation for longevity:
Maintaining body fat around 12%
Lifting weights consistently
Eating a diet rich in whole foods
Cutting down on alcohol
Getting my resting heart rate below 60 bpm
These proven strategies are simple but powerful.
Mastering The Fundamentals
Before diving into advanced biohacks, it’s important to emphasise that the fundamentals—like nutrition, sleep, exercise, and stress management—are non-negotiable.
Hacks only work when they build on a solid foundation.
If you skip the basics and try to rely on cutting-edge interventions alone, you’ll struggle to see meaningful results.
Focus on the core pillars of health first, then layer in these advanced strategies to maximize your longevity and performance.
For those ready to go beyond the basics, here are seven cutting-edge biohacks I’m exploring to push the boundaries of health and performance.
1. Sauna Therapy: Sweating Your Way to Longevity
Why it works: Frequent sauna use has been linked to improved cardiovascular health, reduced inflammation, and lower mortality rates.
Evidence: A Finnish study found that individuals who used the sauna 4–7 times a week had a 63% lower risk of sudden cardiac death and a 40% reduction in all-cause mortality compared to those who used it once a week (Laukkanen et al., JAMA Internal Medicine, 2015).
How to use: Start with 2–3 sessions per week, lasting 15–20 minutes. Hydrate well before and after.
2. Cold Exposure: Building Resilience Through Ice
Why it works: Controlled cold exposure—like cold showers or ice baths—triggers a surge in norepinephrine, reducing inflammation, enhancing mood, and boosting metabolism.
Evidence: Cold exposure has been shown to increase norepinephrine by two- to threefold, reducing inflammation and improving mental clarity (Hassi et al., Scandinavian Journal of Medicine & Science in Sports, 2014).
How to use: Begin with 30 seconds of cold water at the end of your shower, gradually increasing duration as you adapt.
3. Intermittent Fasting: Less is More
Why it works: Fasting periods allow your body to trigger autophagy, a process where damaged cells are cleared and repaired. This mechanism supports metabolic health and reduces the risk of age-related diseases.
Evidence: A comprehensive review published in The New England Journal of Medicine highlighted the benefits of intermittent fasting, including improved insulin sensitivity, reduced inflammation, and enhanced cellular repair processes (Mattson et al., NEJM, 2019).
How to use: Start with a 16:8 protocol (16 hours fasting, 8 hours eating), 2–3 times a week.
4. NAD+ Supplementation: Boosting Cellular Energy
Why it works: NAD+ is a coenzyme critical for energy production and DNA repair. However, its levels decline with age, potentially accelerating the aging process.
Evidence: Studies on NAD+ precursors like NMN and NR have shown promise in improving mitochondrial function and reducing age-related declines (Yoshino et al., Cell Metabolism, 2018).
How to use: Look into supplements like NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside).
5. Red Light Therapy: Illuminating Recovery
Why it works: Red and near-infrared light penetrate deep into the skin, stimulating mitochondrial function and promoting cellular repair. This can enhance muscle recovery, reduce inflammation, and improve skin health.
Evidence: A study published in Lasers in Surgery and Medicine found that red light therapy significantly reduced inflammation and pain in individuals with musculoskeletal disorders (Leal-Junior et al., 2019).
How to use: Incorporate 10–20 minutes of red light therapy 3–5 times a week using at-home devices or professional setups.
6. Senolytics: Clearing Out Old Cells
Why it works: As we age, senescent cells—also known as "zombie cells"—accumulate in the body, promoting inflammation and impairing tissue function. Senolytics are compounds that target and clear these cells.
Evidence: A groundbreaking study demonstrated that senolytics improved physical function and reduced age-related decline in mice (Xu et al., Nature Medicine, 2018).
How to use: While senolytics like quercetin and dasatinib show promise, their use should be supervised by a healthcare professional.
7. Rapamycin: A Promising Longevity Drug
Why it works: Originally developed as an immunosuppressant, rapamycin has shown potential to delay aging by targeting the mTOR pathway—a key regulator of cell growth and metabolism.
Evidence: Animal studies have demonstrated that rapamycin extends lifespan by suppressing age-related cellular changes (Johnson et al., Nature Communications, 2013). Human trials are ongoing, but early results are promising.
How to use: Rapamycin is not yet widely approved for anti-aging use. Consult a longevity specialist or explore clinical trials.
How to Start Implementing These Biohacks
Not every biohack will suit your lifestyle or health needs.
Start by experimenting with one or two interventions that resonate with your goals.
For example:
If you’re focused on recovery and stress resilience, combine sauna sessions with red light therapy.
If optimizing cellular repair and energy is your priority, consider fasting or exploring NAD+ supplements.
Remember, biohacking is about incremental progress, not overnight transformation.
Here’s to living longer—and better.
– Oliver
References
Laukkanen et al., JAMA Internal Medicine, 2015 - Sauna Benefits
Hassi et al., Scandinavian Journal of Medicine & Science in Sports, 2014 - Cold Exposure
Mattson et al., NEJM, 2019 - Intermittent Fasting
Yoshino et al., Cell Metabolism, 2018 - NAD+
Leal-Junior et al., Lasers in Surgery and Medicine, 2019 - Red Light Therapy
Xu et al., Nature Medicine, 2018 - Senolytics
Johnson et al., Nature Communications, 2013 - Rapamycin
