With longevity as the goal, biohacking offers a wide spectrum of techniques from the straightforward to the highly advanced, often fuelled by cutting-edge science. As interest in biohacking continues to grow, both in Singapore and globally, this article highlights where efforts should be focused for maximum return on investment.
With access to global resources, Singapore's longevity focused community can choose where to invest their time and money. We are fortunate to have a world leading geroscience and longevity research centre, with regular public seminars, on our doorstep. We are also targeted by the carefully - and sometimes carelessly - crafted marketing messages of commercial entities, being sold on longevity shortcuts that rarely deliver lasting value.
To truly benefit from biohacks, it is crucial to have the basics in place. This requires a certain amount of time and effort. For example, while a supplement that claims to boost mitochondrial health may offer an x% improvement in the long term, it can never replace the profound longevity and healthspan benefits of habits like regular exercise and a balanced diet. Both of which require investment in time and energy - physical, mental or social.
The key is knowing where to invest wisely for long-term results and, first and foremost, putting the foundations in place.
This is where biohackers like Bryan Johnson, famous for headline grabbing protocols, gets it right: a focus on the 'boring' basics, the fantastic foundations.
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. See links to related studies at bottom of page.
So, when building a longevity protocol, what do we need to do? What builds the foundations that ultimately allows the biohacks to add value?
Nutrition and Eating Practices
Impact on Longevity: A balanced diet rich in antioxidants, fibre and healthy fats aids in cellular repair, reduces inflammation, and helps prevent chronic diseases such as heart disease, cancer, and diabetes.
The Foundation: Prioritise whole, nutrient-dense foods like vegetables, fruits, lean proteins, and healthy fats, including omega-3s. Adequate fibre intake is crucial, as it's a common deficiency in most diets. Ensure you're consuming enough energy and protein to support your activity levels.
Enhance your diet with polyphenol-rich foods. Herbs and spices, which are central to many Asian cuisines, are among the richest sources of antioxidant polyphenols. Nuts and seeds are also excellent additions to your nutrition plan.
Physical Activity
Impact on Longevity: Regular physical activity improves cardiovascular health, supports muscle mass, enhances insulin sensitivity and reduces inflammation. Exercise also stimulates brain-derived neurotrophic factor which helps protect brain health and may reduce the risk of cognitive decline.
The Foundation: Incorporate a mix of aerobic exercise (walking, running, swimming), strength training, and mobility exercises. Consistency is key, and as your fitness improves, gradually increase intensity.
Achieving a high level of cardiovascular fitness, as measured by VO2max, is strongly linked to longevity. High-Intensity Interval Training (HIIT) is one of the most effective methods to boost VO2max. Additionally, strength training is vital for maximising healthspan and maintaining physical independence. Learn more about cardiovascular, strength and functional fitness.
Sleep
Impact on Longevity: Sleep is essential for cellular repair, memory consolidation, and hormone regulation. Chronic sleep deprivation increases the risk of metabolic disorders, mental health issues, and accelerates aging. Consistently good sleep promotes recovery, improves vitality, and supports overall health.
The Foundation: Aim for 7 to 8 hours of quality sleep each night by optimising your sleep environment. Consistency in your sleep schedule - going to bed and waking up at the same time—is just as important as the total number of hours slept. Learn more about sleep here.
Stress Management
Impact on Longevity: Chronic stress raises cortisol levels, accelerating aging and increasing inflammation, while elevating the risk of heart disease and mental health disorders. Effective stress management lowers cortisol, reduces anxiety, and enhances emotional resilience, supporting a longer, healthier life.
The Foundation: Incorporate mindfulness practices like meditation or breath work into your daily routine. Identify common stressors and develop habits to manage them, such as journaling or spending time in nature. Learn more about stress management here.
Social Connection
Impact on Longevity: Strong social connections improve mood, reduce stress, and even enhance immune function. In contrast, loneliness and isolation are linked to higher rates of depression, cognitive decline, and premature death. Social health is a critical factor in living a long and fulfilling life.
The Foundation: Cultivate meaningful relationships and engage in regular social interactions. Make time for friends, family, or community activities to strengthen social bonds.
Mental Stimulation
Impact on Longevity: Mental stimulation encourages neuroplasticity, the brain’s ability to form new neural connections. Keeping the brain active lowers the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s, supporting long-term mental sharpness.
The Foundation: Keep your brain active by learning new skills, reading (enjoy our Longevity Library), or engaging in mentally stimulating activities. Opt for experiences that combine physical activity and decision-making, such as racquet sports or team games, which also incorporate social interaction. Learn more about cognitive health here.
Testing
Impact on Longevity: By identifying potential health concerns early - such as metabolic imbalances or cardiovascular risk - you can take proactive steps to address them. Regular assessments ensure that your daily decisions align with long-term health goals, helping to prevent chronic diseases and extend healthspan. Regular health assessments provide valuable insight into your current health and allow for personalised interventions.
The Foundation: Longevity focused clinics in Singapore offer comprehensive testing (usually around S$600 or so), while at The Whole Health Practice, we offer a foundational health assessment, focusing on lifestyle habits and long-term health - areas often overlooked by conventional assessments.
Biohacking is filled with the the promise of new treatments, the allure of technology. Understandably many people with a genuine interest in their health will turn to these opportunities that can, that might, deliver. At the time of writing - if you are ready to invest into your health and receive the largest returns - first put any of the above practices in place; no advanced technology or expensive treatments needed.
It is living a longevity lifestyle that, for now, provides the foundations of true health. Then, looking to the margins, there is a whole world of biohacks to be carefully and selectively enjoyed.
Live Long,
Alastair
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Related Studies
Nguyen XT, Li Y, Wang DD, Whitbourne SB, Houghton SC, Hu FB, Willett WC, Sun YV, Djousse L, Gaziano JM, Cho K, Wilson PW; VA Million Veteran Program. Impact of 8 lifestyle factors on mortality and life expectancy among United States veterans: The Million Veteran Program. Am J Clin Nutr. 2024 Jan;119(1):127-135. doi: 10.1016/j.ajcnut.2023.10.032. Epub 2023 Dec 7. PMID: 38065710.
Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, Phillips AJK. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. 2024 Jan 11;47(1):zsad253. doi: 10.1093/sleep/zsad253. PMID: 37738616; PMCID: PMC10782501.
Lee DH, Rezende LFM, Joh HK, Keum N, Ferrari G, Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation. 2022 Aug 16;146(7):523-534. doi: 10.1161/CIRCULATIONAHA.121.058162. Epub 2022 Jul 25. PMID: 35876019; PMCID: PMC9378548.
Longo VD, Anderson RM. Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell. 2022 Apr 28;185(9):1455-1470. doi: 10.1016/j.cell.2022.04.002. PMID: 35487190; PMCID: PMC9089818.
Vila J. Social Support and Longevity: Meta-Analysis-Based Evidence and Psychobiological Mechanisms. Front Psychol. 2021 Sep 13;12:717164. doi: 10.3389/fpsyg.2021.717164. PMID: 34589025; PMCID: PMC8473615.
Harvanek, Z.M., Fogelman, N., Xu, K. et al. Psychological and biological resilience modulates the effects of stress on epigenetic aging. Transl Psychiatry 11, 601 (2021). https://doi.org/10.1038/s41398-021-01735-7
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