Hacks for Wellness

Welcome to Hacks4Wellness

This website originates from my great interest and experience in health, well-being, training and biohacking. I am a 40 year old woman living in Sweden. During my last 10 years, I've spent a lot of time and interest in finding the latest hacks and trends to optimize my health. Now I thought it was time to share my experience and my findings with other health geeks. As I also have a bachelor's degree in Public Health, this is my way of contributing to a better health among the greater population.

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Longevity & Biohacking

Keys for a longer and healthier life

 

 

 

 

 

Longevity is a field of medicine that’s really been moving forward the last couple of years. With profiles such as Bryan Johnson and Peter Attia spreading longevity hacks and tactics online, the interest for increasing health span has reached new heights. The longevity technology is also taking huge steps forward which has further increased the public interest for adding more healthy years to life. Now it’s not just biohackers who are interested in how we can affect our own health and quality of life.

If you’ve never heard about longevity before, it can be described as living a longer and healthier life. Longevity includes concepts like extending lifespan, expending health and reverse signs of aging and “inflammageing”. By working on longevity factors, individuals can reverse hallmarks of aging such as mitochondrial dysfunction, cellular senescence and genomic instability. Medical advancements and a better understanding of lifestyle factors has given us more power to impact our health and life. So why don’t you join us as we delve into the strategies and practices that can help you live a longer, healthier, and more fulfilling life!

The founders of Hacks4wellness have been interested in longevity and longevity technologies for quite some time. We try new longevity hacks and tactics regularly. This includes everything from taking supplements to using red light therapy and working out on a daily basis. We are always on the lookout for new technologies that can make us live longer and healthier lives.

 

Important Factors for Longevity

Regular exercise
Regular exercise

Regular exercise is crucial if you want to live a long and healthy life. Being physically active reduces many big mortality risk factors such as diabetes type 2, coronary heart disease, stroke and arterial hypertension. By exercising regularly you can add more healthy years to your life.

Healthy diet
A Healthy diet

Your dietary intake is what affects longevity the most. Following a healthy diet can increase life expectancy by up to 10 years. It can also prevent the development of many non-communicable diseases. Skip ultra-processed foods and go for natural ingrediens such as veggies, fruits, nuts, meat and dairy. Your older version of you will thank you for it!

Proper sleep
Proper sleep

Prioritizing sleep is essential for longevity. Make sure you get a full seven to eight hours of sleep each night. An uninterrupted and restful sleep is preferred. It can reduce the risk of getting metabolic abnormalities and higher cardiovascular diseases. With a good sleep hygiene you can add between 2-5 years to your life expectancy.

 

According to a study published in the journal Genetics in 2018, only 10% of longevity is decided by DNA and genetics. Some other studies suggest that genetics account for about 20-30% of a person’s lifespan. With this in mind, genetics are far from the only factor in living a long and healthy life. And while genetics play a role in how we are genetically predisposed to a longer or shorter life, other factors such as lifestyle choices and environment are important in influencing longevity. With today’s research on longevity and epigenetic, there are actually things we can do that will affect gene expression and can affect our life expectancy and shape our overall longevity. This is the result of complex interactions between our genes and the environment we live in.

There are internal and external factors that cause damage to our DNA on a daily basis. Much of the damage that is caused is automatically fixed by our body’s repair mechanisms. When these mechanisms fail to repair the damage, our aging accelerates and we are more prone to age-related diseases. Our natural repair mechanisms also decline with age which is why biohackers like ourselves take supplements to offset damage and save our DNA. Certain nutrients that are important for protecting DNA can be obtained through your food intake. Make sure you eat enough foods rich in vitamin C, vitamin B and vitamin E. Some other compounds that will help protect your DNA are more difficult to absorb naturally. That’s where supplements come in.

If you want to help your genetics on the way, there are some super supplements that will protect your DNA and fight against diseases. Examples of such supplements are N-acetylcysteine (NAC) or Nicotinamide mononucleotide (NMN), supplements that lengthen telomeres (like TA65) and Coenzyme Q10 (CoQ10).

 

Longevity factors
 

Longevity and Lifestyle

It has been known for a long time that a healthy lifestyle is associated with longevity and improved quality of life. The best part with this is that you can impact and optimize most lifestyle factors yourself. With a longevity strategy to begin with, you can start making the changes you need in order to prolong your life and increase wellness. Maybe you already have some lifestyle factors optimized, while other needs improvement. Pinpoint your current state and see what you could do better and more of.

One important lifestyle factor for longevity is nutrition. A caloric balance is desirable if you want to optimize for longevity. Both studies done on animals and humans have shown that there is a link between reduction in normal calorie intake and an extended lifespan. That’s why intermittent fasting can be a good choice for some people. Intermittent fasting also have other benefits connected to longevity. When it comes to foods that’s been linked to longevity, research highlights fruits, nuts, vegetables and whole grains.

Another important lifestyle factor if you want to extend your lifespan is sleep. Both sleep duration, sleep quality and sleep regularity will have an impact on longevity. The environment you live in is also an important lifestyle factor. What stressors do you have around you? Do you breathe polluted air? Is the quality of the water you drink good?

If you want to live a long and healthy life, you should take care of your mental health. Stress and anxiety are things that can impair your mental wellbeing. Do more of the things that make you happy and things that fill you with purpose! Last but not least, fitness is a lifestyle factor that has a large impact on longevity and an overall wellness. It’s essential to exercise on a regular basis if you want to stick around for a long time!

 
 
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Whats your Best Longevity Hack?
 
 

Trending Longevity Supplements

In biohacking circles, taking supplements to promote healthy aging and longevity is more the rule than the exception. As longevity research progresses, more and more information about anti-aging components becomes available to the public. Today, there are plenty of longevity supplements to take to support longevity. In addition to a varied diet filled with important vitamins and minerals, these longevity supplements can give your body that extra push to stay fresh and healthy. If you are thinking about starting taking longevity supplements, make sure you have all lifestyle factors in place first.

 

NMN or NAD

NMN NAD

If you’ve been interested in longevity for a while, you have probably heard about NMN. NMN stands for nicotinamide mononucleotide. This is a molecule found naturally in your body. NMN is needed to create NAD which is a coenzyme that helps cells regulate several essential functions, ensuring they operate smoothly. As the NMN levels in our body decline as we age, NAD levels decline as well. If you take NMN as a supplement you can counteract this and help your body on the way when it comes to DNA repair, energy metabolism, cellular stress responses and gene expression.

Research done on NMN

Telomere Lengthening Supplements

Telomere Lengthening

As we are getting older our telomeres are getting shorter. Telomeres are the protective caps at the end of every strand of DNA. Every time a cell divides, telomeres are shortened. When the telomere becomes to short, the DNA is unprotected. Short telomeres have been linked to cellular aging and dysfunction. To avoid accelerating of the aging process it’s important to maintain telomere length. With reliable telomere lengthening supplements, telomeres can be lengthened and hopefully we can slow down aging on a cellular level.

Research done on TA-65® (a telomere lengthening supplement)

Resveratrol

Resveratrol

Resveratrol is a polyphenol compound found in plants like red grapes and some berries. In studies, resveratrol has shown to have strong antioxidant properties. Some of these studies also suggest that resveratrol can extend lifespan and protect against many age-related diseases. More research needs to be done on this topic before we can be sure. One famous study has shown that resveratrol increases lifespan in yeast by 70%. Unfortunately no such evidence has been shown in human studies (yet). But taking resveratrol as a supplement may protect against oxidative stress.

Research done on Resveratrol

 

Our latest blog posts about longevity

Longevity is a rapidly advancing field, with ongoing research and growing public interest. New longevity techniques emerging and new opportunities for life extension arises all the time. As dedicated biohackers and health enthusiasts, we stay at the forefront of these developments. Whenever we discover new information, we share it here on Hacks4Wellness.com Make sure that you keep an eye on our blog to ensure you don’t miss any exciting updates. Below, you’ll find our latest posts on longevity and life extension.

 
 
 
 

FAQ

What is longevity?

Longevity is living a longer and healthier life. It’s not just about living longer but also extend the period during which we are healthy.

What factors influence longevity?

There are several factors influencing longevity such as genetics, lifestyle choices (such as diet, exercise, and sleep), environmental factors and access to health care.

What is biohacking?

Biohacking involves finding safe health hacks and ways to make strategic changes to one’s lifestyle, diet and environment to optimize performance, health, well-being and potentially extend lifespan. This can include things like tracking biological metrics, using supplements, and using technology for self-improvement. It is like a do-it-yourself biology.

Are there any habits that are linked to increased longevity?

There are many healthy habits that are linked to increased longevity. Examples of such habits are avoiding overeating, getting enough quality sleep, eating healthy foods, be physically active and prioritizing happiness.

What supplements should I take for longevity?

In addition to getting the right amount of vitamins and minerals such as vitamin D, magnesium and calcium, there are some supplements that can increase longevity. These are NMN (or NAD+ boosters), Resveratrol, Fisetin and CoQ10.

What places are included in the five original Blue Zones?

Places included in the original Blue Zones are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California).

 
Blue Zones
 

Blue Zones

In 2004, the National Geographic Explorer Dan Buettner discovered the Blue Zones. These Blue Zones are places around the world where people tend to live better, healthier and longer. Dan Buettner and other researchers found that the people in these areas reaching the age of 100 were ten times more than in the United States. The regions called the Blue Zones are Okinawa in Japan, Sardinia in Italy, Nicoya Peninsula in Costa Rica, Icaria in Greece, and Loma Linda in California, USA. Residents of these areas share common lifestyle habits that contribute to their exceptional longevity and well-being.

There are some key characteristics of Blue Zones that you can apply if you want to increase your chances of living long and staying healthy. These lifestyle characteristics are natural movement, purpose, stress management, eating wisely, moderate alcohol consumption, putting your loved one first and having strong social connections and practice faith and spirituality. Dan Buettner and his colleagues call these characteristics the Blue Zones Power 9. The researchers mean that by adopting a Blue Zones lifestyle you can increase your life expectancy with 10-12 years.

On the Blue Zones website you can discover more about the Blue Zones and the project itself. You can also take tests and learn how to eat like the people who live the longest does with the Blue Zones Meal Planner. There are also lots of tasty recipes to get inspired by for people who’s interested in longevity and health.

 
 

Take a Test to Discover your Biological Age

As a biohacker and longevity aspirant it’s important not to stare blindly at the chronological age. What’s more interested is your biological age. Your chronological age will just tell you how many years you have existed. Your biological age however, will tell you how old your cells are. If you’re lucky and have played your health cards right, you may be younger on the inside than your chronological age says. The best thing about biological age is that you have a chance to influence it. There is nothing you can do about your chronological age that is immutable. Factors that determine your biological age and that you can influence are diet, sleeping habits, exercise, smoking, stress and physical environments.

If you want to know your biological age, there are biological age tests to take. These tests are based on DNA methylation and the length of telomeres. By a simple blood sample you can found out how quick or slow you are aging compared to others. There are many different companies offering these biological age tests online. You don’t even have to leave your house to take the test. We ordered our test from GlycanAge which has been used by hundred thousands of people. You can read more about our whole experience in a separate post.

When you have ordered a biological age test online, you will get everything you need sent home. You will take the blood sample with a finger prick test. All the instructions will be included in the package. When you are done, you just send your test to the company and you will get the results in 3-5 weeks.

 
 

Longevity Technology

There are many new technologies for a longer and healthier life. With these new longevity technologies you might be able to extend your life and improve the quality of this longer life. So far, we have only seen the beginning of the longevity technology. Experts mean that we will get to witness a significant growth in the science around longevity the upcoming years. The growth in investments in longevity tech will also increase significantly, according to the experts.

There are already all sorts of longevity technologies from simple blood testing to discover how to optimize nutrition and diet to advanced cancer screening tools. Some of the new longevity technologies can be used at home while other tools can be used at local clinics. There are four different domains when it comes to longevity technology. This according to Phil Newman who is CEO and Founder of Longevity.Technology. These domains are Prevention, Diagnostics, Treatment and Renewal.

With a raised public interest for longevity, more and more people are looking for ways to prevent diseases. With this comes an increased demand for technology that can make this possible. We are moving from modern medicine where all the focus has been put on how to treat diseases. Instead we now look for ways to reverse our biological age and extend our lives. It is going to be very interesting to follow the longevity technology trend and see what it is going to do with our lives!