Lately I've been having a plenty of conversations with both friends and clients about biohacking. Singapore, with its tech-savvy population, has seen a surge of interest in longevity hacks. Longevity, healthspan and biohacking are exciting topics, often backed by dynamic personalities and big tech money. Many of my clients ask me “Are these hacks worth it? Can they give me an edge for long-term health?”.
Bustling Singapore is blessed with a tropical climate and amazingly good food. The flip side is that we have poor work-life balance, it's often uncomfortably hot to exercise and we enjoy far too many calories.
Biohacks - often construed as a shortcut to health - exert a powerful allure to people who want to take action. Let’s take a look at three popular hacks (amongst many) that are generating a buzz in Singapore and whether they really are the longevity breakthroughs they claim to be.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. Links to related studies at bottom of page.
1. Intermittent Fasting
Intermittent fasting (time restricted feeding) has become a major trend in the biohacking world and for good reason. The idea is simple and its clearly defined structure works well for many: limit the time window during which you eat, allowing your body time to repair itself during the fasting period.
Supporters of intermittent fasting state that it can lead to weight loss, improved metabolic health and even a longer life by triggering cellular repair processes like autophagy. How does it stack up against more conventional practices?
While intermittent fasting can definitely help with weight management and improve insulin sensitivity, the benefits might not be all that different from those achieved through normal eating.
Eating unhealthy foods during a limited time window does not support health.
The body undergoes autophagy whether fasting intermittently or not.
Intermittent fasting is a tool that can work well for some people, it’s not a magic bullet. Long-term dietary success often comes down to choosing and eating sufficient nutrient dense foods and not exceeding caloric requirements. What is a longevity promoting diet? Read here.
2. Ice Baths
Ice bathing (aka cold water immersion), which involves exposing the body to extremely cold temperatures for short periods, is a biohack growing in popularity. It's fans rave about its reported benefits for reducing inflammation, speeding up muscle recovery and boosting mood. The idea is that extreme cold exposure can "shock" the body into healing and improving overall function.
Certainly ice bathing offers temporary relief from post-workout muscle soreness (DOMS) and can help you to get a feel good buzz. Brrrr!
Unfortunately, for those who work out, the reduction in muscle soreness and inflammation also inhibits muscle growth, the opposite effect that the ice bather is looking for. We see that several ice bathing enterprises - venues, in Singapore, sell themselves on promoting post-workout recovery without mentioning this unfortunate fact.
Don't practise ice bathing alone. Cold shock can be fatal, people have died..
But can ice bathing really lead to better long-term health and longevity? We don't know. Compare this to regular exercise which has decades of research supporting its ability to reduce inflammation, boost mood through endorphin release, lower blood pressure and improve heart health.
What else does the research say, in detail, on ice baths? Read here for a full collection of studies include the most recent meta-analyses.
3. NMN Supplements
NMN (nicotinamide mononucleotide) supplementation has gained attention as a potential anti-aging biohack, primarily due to its role in boosting NAD+ levels in the body. NAD+ is essential for energy production, DNA repair and cellular health, but naturally declines with age.
However, while early studies, mostly in animals, show promise, the evidence for its long-term benefits in humans is still limited. There appears to be a degree of individual variability, NMN supplementation only appears to work in 40% of people.
Many NMN supplements - they do not come cheap - contain little if any NMN at all. This is a widespread problem across the supplement industry, rife with bad actors.
As with many supplements, NMN may seem to complement a healthy lifestyle but it shouldn't replace core habits like proper nutrition. This is also an issue for those considering or taking say, greens blends, the highly marketed AG1 or turmeric/curcumin. Before considering supplementation for longevity, build a foundation of micronutrient and polyphenol rich eating practices that support overall health and wellbeing.
If you argue these aren't really biohacks in the truest sense, you could be right and I won't argue the fact with you. The issue is that whether the biohack you pursue has any real evidence that it works, that it delivers long -term advantage.
The Case for Lifestyle
After reviewing these three common hacks (there are many more) it’s easy to see why people, with a genuine interest in self-care, may get excited. They offer the allure of a shortcut to people who are genuinely interested in their health and are often short of time. They also come at a price.
I encourage people to ask "Am I already getting the basics right, building a foundation of health?"
Perhaps one area that should be focused on, for those with a growing or deeper level of interest in health, is to get a comprehensive health check up. Ideally including a DEXA scan to properly understand fat, muscle and bone density. On an equally fundamental level, but not explored sufficiently is to know where people's strengths and weaknesses lie, their motivations and preferences. Only then can a plan be properly made, customised, to fit into one's life.
To enjoy one's last decade of life - be it at 70 or 120 - requires more than hacks can provide. The foundation of longevity and health span lies in the basics: a balanced diet rich whole foods, regular exercise that gets your heart pumping and muscles working, and a consistent sleep schedule that allows your body and brain to recover and reset. What does this mean?
Great food, fun exercise, deep sleep and, with proper work-life balance, time with friends and loved ones. And this is achievable, in in high pressure Singapore!
Biohacks might help at the margins; it is creating the daily habits that become lifestyle are what will truly make the difference.
Final Thoughts
Ultimately, building strong, sustainable health comes from small, consistent and achievable actions. Ask yourself, are you making breakthroughs or blundering your way to healthspan and longevity?
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Studies and Resources
Intermittent Fasting
Schroor MM, Joris PJ, Plat J, Mensink RP. Effects of Intermittent Energy Restriction Compared with Those of Continuous Energy Restriction on Body Composition and Cardiometabolic Risk Markers - A Systematic Review and Meta-Analysis of Randomized Controlled Trials in Adults. Adv Nutr. 2024 Jan;15(1):100130. doi: 10.1016/j.advnut.2023.10.003. Epub 2023 Oct 10. PMID: 37827491; PMCID: PMC10831889.
Sun JC, Tan ZT, He CJ, Hu HL, Zhai CL, Qian G. Time-restricted eating with calorie restriction on weight loss and cardiometabolic risk: a systematic review and meta-analysis. Eur J Clin Nutr. 2023 Nov;77(11):1014-1025. doi: 10.1038/s41430-023-01311-w. Epub 2023 Jul 24. Erratum in: Eur J Clin Nutr. 2023 Nov;77(11):1100. doi: 10.1038/s41430-023-01341-4. PMID: 37488260; PMCID: PMC10630127.
Liu L, Chen W, Wu D, Hu F. Metabolic Efficacy of Time-Restricted Eating in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Clin Endocrinol Metab. 2022 Nov 25;107(12):3428-3441. doi: 10.1210/clinem/dgac570. PMID: 36190980.
Ice Baths / Cold Water Immersion
Grgic J. Effects of post-exercise cold-water immersion on resistance training-induced gains in muscular strength: a meta-analysis. Eur J Sport Sci. 2023 Mar;23(3):372-380. doi: 10.1080/17461391.2022.2033851. Epub 2022 Feb 20. PMID: 35068365.
NMN
Sandalova E, Li H, Guan L, Raj SD, Lim TG, Tian E, Kennedy BK, Maier AB. Testing the amount of nicotinamide mononucleotide and urolithin A as compared to the label claim. Geroscience. 2024 Oct;46(5):5075-5083. doi: 10.1007/s11357-024-01257-2. Epub 2024 Jun 27. PMID: 38935229; PMCID: PMC11335992.
Kuerec AH, Wang W, Yi L, Tao R, Lin Z, Vaidya A, Pendse S, Thasma S, Andhalkar N, Avhad G, Kumbhar V, Maier AB. Towards personalized nicotinamide mononucleotide (NMN) supplementation: Nicotinamide adenine dinucleotide (NAD) concentration. Mech Ageing Dev. 2024 Apr;218:111917. doi: 10.1016/j.mad.2024.111917. Epub 2024 Feb 29. PMID: 38430946.
Other
Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853
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