Sayo Dealp
Biohacking Isn’t Magic — But These 3 Habits Actually Work
Inside the longevity craze: how cold plunges, fasting and red-light therapy became global obsessions — and what science really says.
1. The Rise of Longevity Culture
From Silicon Valley founders to aging athletes, “longevity centers” are booming across the U.S. The promise: optimize your biology through cutting-edge testing, supplements and recovery protocols. But experts caution that not all methods are proven — and some may even backfire when pushed too far.
2. The Habits That Actually Work
Science continues to back three simple interventions: consistent sleep, moderate exercise, and time-restricted nutrition. Add structured recovery — such as sauna therapy and cold exposure — and results compound. These habits enhance mitochondrial efficiency, reduce inflammation and improve cognition.
Supplements like creatine, magnesium and NMN may support cellular energy, but consistency still outperforms complexity.
3. Avoiding the Trap of Over-Optimization
Many biohackers fall into the trap of chasing data instead of well-being — tracking heart rate, glucose and sleep to exhaustion. Experts suggest keeping measurement simple and focusing on sustainable progress, not perfection. The best protocol is the one you can live with for decades.
Sources: The Guardian Health, Huberman Lab Podcast, Peter Attia MD.
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