Biohacking involves making lifestyle tweaks to optimize health and longevity, and is particularly important for individuals with pre-existing health conditions to practice safely.

Physical strength and muscle mass are crucial for longevity and healthspan.

Biohacking methods, such as creatine supplements to promote muscle mass, should be guided by healthcare professionals, especially for those with pre-existing health conditions.

Cold-water therapy and removing inflammatory foods can improve mental and overall health.

Intermittent fasting can help the body use fat as fuel, but it should be done under medical supervision, especially for those with pre-existing health conditions.

Excess carbohydrate intake and physical inactivity can lead to insulin resistance and Type 2 diabetes, making cautious diet and exercise habits essential for those with pre-existing health conditions.

HIIT can improve cholesterol and blood pressure, benefiting heart health and fat loss, but should be done with medical supervision to avoid overtraining.

Excessive exercise can harm heart health and increase cardiovascular risks, making proper conditioning and gradual intensity crucial.

Biohacking aims to improve organism functioning by influencing genetic heritage and gene expression through epigenetics.

Sleep quality, hydration, and regular physical training with recovery are crucial for overall health and well-being.

Cognitive stimulation and stress management counteract cognitive degeneration and help regain body and mind control.

Biohacking can pose health risks if not done properly, including overtraining, excessive supplement intake, and improper technology use.

To minimize negative consequences, individuals can seek guidance from healthcare professionals and biohacking experts.

Prioritizing reliable scientific data and medical guidance is essential when incorporating biohacking practices to ensure safe and effective self-optimization.

Biohacking involves making lifestyle tweaks to optimize health and longevity, and is particularly important for individuals with pre-existing health conditions to practice safely.

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Biohacking & Toxic Masculinity: How Women Dismantled The Boys Club

Author: Medical reviewer:
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By Jamie Schneider
Beauty & Health Editor
Jamie Schneider is the Beauty Editor at mindbodygreen. She has a B.A. in Organizational Studies and English from the University of Michigan, and her work has appeared in Coveteur, The Chill Times, and Wyld Skincare.
Medical review by
Bindiya Gandhi, M.D.
Physician
Dr. Bindiya Gandhi is an American Board Family Medicine–certified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia.
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Take a quick search for “biohacker” on TikTok (a tag with over 137 million views), and you’ll discover a slew of men discussing their muscle gains, testosterone levels, and cold plunge routines. You’ll see some women on the page, but the space is undoubtedly dominated by male energy. And think of the outspoken biohackers you may listen to on podcasts—chances are most of them are men, too.

This gendered approach to biohacking, while pervasive, is simply misguided. But now, women are asserting their authority in health optimization, and we expect their emphasis to soar in the year ahead.

Meet the experts

Molly Maloof. M.D.

Molly Maloof. M.D. provides health optimization and personalized medicine to high-achieving entrepreneurs, investors, and technology executives. Since 2012, she has worked as an advisor or consultant to more than 50 companies in the digital health, consumer health, and biotechnology industries. Her company, Adamo Bioscience, is working on sexual health optimization.

Gabrielle Lyon, D.O.

Gabrielle Lyon, D.O. is a board-certified family physician leading a disruption in modern medicine that focuses on the largest organ in the body: skeletal muscle. With a background that includes a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University and undergraduate training in nutritional sciences at the University of Illinois, she is a subject-matter expert on protein for health, performance, aging, and disease prevention.

Stacy Salvi

Stacy Salvi is the vice president of product and strategy at the medical device company Movano Health—the creator of the Evie Ring, the first medical-grade health wearable designed for women.

Mona Vand, PharmD

Mona Vand, PharmD studied pharmacy at Massachusetts College of Pharmacy and Health Sciences before developing her platform that shares holistic wellness advice.

Why biohacking isn’t just for “bros”

“Women are the original biohackers,” declares family physician, Molly Maloof, M.D. “Our hormones change throughout our lives, and this requires us to adapt accordingly.” Our biology means that women often need to constantly edit their health routines and experiment with lifestyle habits as time goes on. Isn’t that the very definition of biohacking?

Let's back up: Here at mindbodygreen, we think of “biohacking” as the practice of making lifestyle tweaks to optimize health and promote longevity. Not shortcuts—contrary to popular belief—but low-lift, everyday habits that complement and enhance an existing well-being routine. Think: optimizing your exercise regimen using tools and techniques (the “biohacks”) to enhance muscle growth. It’s essentially all about advancing health with “do it yourself” biology—a topic that can pique anyone’s interest, regardless of gender.

“[Women] have a most complex physiological lifecycle that requires us to track and manage fertility, pregnancy, breastfeeding, sexuality, perimenopause, and menopause. So we should be looking at biohacking as a path to even greater health and owning the opportunity to improve our lives,” says Maloof.

Yet many women feel intimidated to enter the biohacking scene as it exists today, turned off by the male-dominated energy in the room.

Women are the original biohackers

Molly Maloof, M.D

“Biohacking has always grabbed my attention, and I want to learn, but it sometimes makes me really stressed out, because I go into this state of perfectionism where I have to do all the things,” says doctor of pharmacy and wellness practitioner Mona Vand, PharmD. “The few biohackers that I followed were all males… it just doesn't really resonate with my energy.”

This male energy is not only frustrating but can potentially harm women’s health in the long run. After all, building muscle, prioritizing protein, and keeping an eye on various health metrics are crucial for longevity—in some cases, these proactive measures can save lives. When women don’t get involved, it can totally impact their well-being.

“Physical strength is nonnegotiable,” says functional medicine doctor Gabrielle Lyon, D.O. “I've been a physician since 2006, and I've never heard someone say, ‘I regret being physically strong.’” And the muscle-building space impacts more than just physiological changes, she says. “You optimize fertility, you make healthier babies, you help the epigenetics of your child,” Lyon adds. “You age better, your skin is better, you're less likely to fall and break a hip… There's nothing that doesn't get better the stronger you are.”

So let’s be clear: Dismantling the biohacking boy’s club is not just about helping women feel included; there are real health implications at stake here.

Why the biohacker space actually really needs a dose of feminine energy

I’d be remiss not to mention how biohacking culture can easily become synonymous with hustle culture (some experts don’t even like to use the term, as it implies you can achieve optimal health with quick fixes). But as more women enter the biohacking space, we expect it to become more intuitive and less about hitting every single benchmark. From there, we predict women will focus more on sustainable changes long-term instead of a gazillion quick hacks.

“I used to think it was a flex to do a million things at the same time and habit stack,” Vand recounts. “I now carve out time for doing things that have no efficiency to them, that are strictly for joy or rest and relaxation, versus benefiting my longevity or health. It can be a little bit obsessive when you get into this thought pattern, and I just don't resonate with it.”

This doesn’t mean biohacking will become “softer” as it embraces feminine energy. But there’s an opportunity here for women to introduce some much-needed flexibility into a space that has long felt needlessly rigid.

How the biohacker game is changing — and where it’s headed next

Thanks to a growing awareness that healthcare protocols should not be gendered, more women are now starting to pay attention to markers of performance like lean muscle, hormetic stressors, VO2 max, HRV, zone 2 training, etc. “Cold plunging, saunas, and harder, more physical activities are not just for the boys anymore,” adds Lyon—and we expect an even bigger shift to come in 2024.

“I think it’s super exciting to see biohacking become more mainstream and more women joining the conversation,” adds Maloof. She praises apps like Wild.AI, for women who aim to make lifestyle adjustments based on their menstrual cycle, and Zero, for women who want to dabble in time-restricted eating, both of which have helped to herald the shift.

Other existing health optimization companies are now inviting women into the conversation by introducing specific features informed by their unique physiology. WHOOP, for example, is currently working on upgrades to their popular health-tracking band: “We did a study recently where we learned a lot about how a woman's body changes during pregnancy and how her heart rate variability (HRV) will evolve. It'll decrease, and then about seven weeks before she gives birth, it will increase sharply,” explains Will Ahmed, WHOOP founder and CEO, on the mindbodygreen podcast

If a woman didn’t know that this was supposed to happen, she might look at this stark increase with a critical (or anxious) eye. “We've been able to take population-level data on pregnant women and now have a feature in the app, where a woman can see how her body is evolving alongside what other pregnant women are experiencing,” he adds.

Similarly, creatine supplements—from the ingredients to the packaging—are no longer marketed toward dudes looking to bulk up, and we are certainly here for it. After all, muscle mass is a predictor of longevity and healthspan, so supplements that promote it can help all of us “hack” our health in a big way.

And as Lyon notes, women have lower endogenous creatine stores compared to men (meaning, they have less available). And the amino acid has been associated with significantly increased muscle mass1 in both men and women, without increasing the risk of adverse outcomes2, like weight gain. “Most of the women in my practice will go on creatine, and they find anecdotally that it really improves both anaerobic and aerobic exercise performance,” Lyon shares.

Not to mention the supplement’s brain health perks: Taking creatine has been shown to benefit both working memory and processing speed3 as well as cognitive longevity4. “It is above and beyond simply sport performance,” adds Lyon, who has certainly seen an uptick in women curious about creatine.

As women feel intimidated (or even restricted) by biohacking spaces, some experts have taken it upon themselves to create new ones that center the feminine. For example, neuropsychophysiologist Kayla Osterhoff, MPH, offers a Women's Biohacking Mini Course, consisting of lifestyle routines and tips aligned with female physiology.

Osterhoff also recently presented at the 2023 Dragonfly Live Conference—among other female biohackers—to discuss the latest advancements in women's well-being and the “health revolution” that’s sweeping the mainstream. This conference aims to gather the “who's-who” in the health space to discuss cutting-edge strategies and innovations that optimize well-being—by having women biohackers at the forefront of the conversation, we can expect them to hit the main stage in a broader sense.

Or take the brand new Evie Ring, the first medical-grade health wearable designed for women, created by medical device company Movano Health. The technology ties hormonal information to a woman’s sleep, activity, and heart health data (among other metrics).

For instance, “If we notice a more restless night of sleep in the luteal phase, we'll point it out and also give some strategies for how somebody may attack their day, despite having not gotten as good of a night of sleep,” says Stacy Salvi, vice president of product and strategy at Movano Health. Similarly, “We know that there are cardiovascular implications when your estrogen drops, so they would want to keep a better look on the function of their heart,” she adds. “This would be something that they would be able to do from our app.”

Even the design itself was made with women in mind: The ring features an open band meant to accommodate how women’s fingers change in size throughout the day, so it can stay comfortable.

To avoid needless stress, Evie also limits the amount of goals you can set on the app. “You can only set three at a time, because we do not want to overwhelm [users] with a bunch of different things,” says Salvi. “I mean, I'm an overachiever. I probably would set every single goal and then fail at them.” And heaven knows we don’t need yet another way for busy, overwhelmed women to feel like they’re failing in a society with unsurmountable standards.

Forecasting the future

A woman walks up to the weight rack in 2024. She sees the usual suspects—bros pounding protein shakes and grunting through their bicep curls—but now she also sees a fair amount of women on the scene. They’ve got creatine supplements! Fitness trackers! Kettlebells! (And no, they aren’t pink.)

Granted, we still have a ways to go before women feel totally embraced by the biohacking space (we’d first have to close the centuries-long gender gap in science and medicine), but it’s clear that the arena is becoming way less of a boy’s club. “And the world is ready, my friend,” says Lyon. “The world is absolutely ready for this.”

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Physical strength and muscle mass are crucial for longevity and healthspan.

Biohacking methods, such as creatine supplements to promote muscle mass, should be guided by healthcare professionals, especially for those with pre-existing health conditions.

Cold-water therapy and removing inflammatory foods can improve mental and overall health.

Title:

Content: TV legend Davinia Taylor has revealed how well she is feeling after undertaking a new lifestyle that involves biohacking.

Biohacking occurs when someone changes their nutrition and lifestyle in order to make themselves healthier. Each person who biohacks does so in a different way whether it’s cutting out alcohol, taking supplements, or engaging in anti-ageing procedures.

Davinia – who starred in Hollyoaks – has explained that her biohacking involves cold-water therapy and removing inflammatory foods from her diet.

As a result of her new lifestyle, which also includes the use of saunas and supplements, Davinia has said that she now feels healthier than she ever has before.

Speaking to Hello! Davinia said that she entered a difficult period of poor mental health after the death of her mother when she was 35.

She added: “Boredom drove me to drink and then to eat unhealthily. I don’t want to go into my 50s feeling bored, so I had to find another way to get the dopamine I crave.”

On the techniques she uses for her biohacking, Davinia reveals that one of her routine acts is taking supplements from a company she founded. Known as WillPowders which contain collagen, protein, bone broth, and MCT (a healthy form of saturated fat) they have become an essential part of her routine.

Davinia explained: “If I don’t have my morning keto creamer and collagen, I’m going to end up binging on croissants or brownies. It’s how I’m wired after my 1980s upbringing.”

This isn’t the first time Davinia has spoken about biohacking. Earlier this year she told the Evening Standard that it wasn’t a case of taking big measures to improve one’s health.

She said: “There's so much doom and gloom… There's so much doom and gloom…There are so many little hacks you can do just to make yourself feel mentally better.”

Davinia highlighted the benefits of cold-water therapy, a method she said can be cheap to access: “The water’s freezing in this country two-thirds of the time. And on the few months a year when it’s not, just go to the supermarket, buy some ice bags and empty them into the bath.”

What are the health benefits of the practice of bathing in cold water?

It may reduce depression.
It may improve brain function.

Intermittent fasting can help the body use fat as fuel, but it should be done under medical supervision, especially for those with pre-existing health conditions.

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Content: Home » biohacking, reprogramming mind and body to live better

biohacking, reprogramming mind and body to live better

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It’s called “biohacking” and it comes from Silicon Valley. Listen: The long life diet: the longevity formula is calorie restriction …

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It’s called “biohacking” and comes from Silicon Valley.

A relatively new word that comes from the union of “biology” and “hacker” and indicates the attempt to positively influence the functioning of the organism, by hacking, ie trying to “force”, one’s genetic heritage. A strategy to live better and longer launched years ago by Californian top managers and which then spread throughout the world. How to upgrade the “operating system” of the human body? No manipulation, here we are talking about “reprogramming” and new lifestyles. “Our genetic heritage has enormous unexpressed potential that can be activated,” he explains Fabio Piccinidoctor and psychoanalyst, researcher of Food Sciences of theMarche Polytechnic University, author of the book “Biohacking Techniques: how to optimize metabolism to increase health and longevity”. “Biohacking aims to activate epigenetic modifications by awakening dormant genes to enhance the body’s resources.” While genetics studies the structure of DNA, epigenetics the way genes express themselves, i.e. how much they are turned on or off. “We’re talking about a set of strategies that aim to strengthen the body from a physical and mental point of view, first of all through nutrition, sleep quality, physical activity, cognitive stimulation”. One of the pillars of biohacking and the intermittent fasting, Piccini adds, which plans to concentrate the diet in a precise time span of the day (to be followed always under medical supervision). «But it is equally important to take care of sleep, we know very well that sleep debt accelerates aging and that 30-40 percent of people sleep too little. Just as it is essential to check thehydration. Physical training must also be intermittent, with recovery periods in place to allow the muscle layers to rebuild. And then, you have to keep learning something at any age, another pillar of biohacking: studying music or a new language, for example, to counteract cognitive degeneration”.

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THE QUALITY OF LIFE

Sandra Milo is one of the supporters of this well-being and longevity strategy. «I’m lucky, at 90 I’m in full health and I still have a great desire to enjoy life. I don’t know if it’s a matter of genetics, nor do I think there is a “magic formula” of longevity, but I have certainly always been careful to lead a healthy life. There is nothing more beautiful than reaching old age with a smile and in full autonomy », says the actress who baptized the first Biohacking Suite in Rome. “Our mission is not so much to lengthen life but to improve its quality by lowering the rate of morbidity,” explains Dr. Claudio Urbani, specialist in regenerative medicine, neuroscience and stress therapy, head of the longevity center Umb. «Biohacking aims to modify dormant functional responses from non-use, from muscular or cardiovascular function to flexibility. It is about regaining possession of the body and the mind-body axis, starting with stress management». Diagnosing your own state of “aging” involves a series of tests. «The measurement of oxidative stress which measures the quantity of free radicals and indicates any inflammatory states, plethysmography to evaluate the functionality of the microcirculation of the legs, impedancemetry to study body composition, fat and lean mass, nutritional status and hydration level. And only after the check is a tailor-made program created for each person. Among the suggested therapies, there is also that of the cold which stimulates the metabolism and reduces inflammation ».

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Excess carbohydrate intake and physical inactivity can lead to insulin resistance and Type 2 diabetes, making cautious diet and exercise habits essential for those with pre-existing health conditions.

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Content: Follow Us:
Sunday, November 28, 2021

Pre-diabetes: What is it and how do you know if you have it?

An expert said that diabetes "doesn't develop overnight; a series of wrong health choices coupled with environmental and genetic factors predisposes us to this condition."

By: Lifestyle Desk | New Delhi |
November 28, 2021 12:30:08 pm
Keep your health in check. (Source: Pexels)

“According to the National Urban Diabetes survey, the estimated prevalence of prediabetes in India is 14 per cent. But, the global prevalence of diabetes is projected to increase by 51 per cent by 2045. As such, identifying and reversing pre-diabetes in young people can help reduce these numbers and ensure overall health of people world over,” said Dr Abhishtita Mudunuri, Senior Manager and Diabetologist, MFine.

Diabetes is a chronic disease which is related to ones lifestyle choices. But, the expert said that diabetes “doesn’t develop overnight; a series of wrong health choices coupled with environmental and genetic factors predisposes us to this condition.”

“There has been a disproportionate increase in incidence of Type 2 diabetes in children, adolescents and young people in the last decade. This has been attributed a lot to our lifestyle. Identifying prediabetes early and introducing interventions to reverse it can protect us from developing diabetes and its related complications related to it,” she told indianexpress.com.

What is prediabetes?

Prediabetes, as the name suggests, can be seen as a precursor to diabetes. It’s a state of insulin resistance in our body which, if left neglected, can progress to Type 2 diabetes.

How does this develop?

“Prolonged years of excess carbohydrate intake along with physical inactivity, sleep deprivation and even increased stress levels can work together to develop a state of insulin resistance in your body,” the expert explained.

Insulin is a sugar lowering hormone which is usually released through a cascade of reactions in response to food intake. When we follow an unhealthy lifestyle, especially a high carbohydrate diet, higher levels of insulin are released initially (Hyperinsulinemia) which over a period of time leads to a state of insulin resistance in our body .

“When all the excess carbohydrates are stored in our body in the form of triglycerides it will resist the action of insulin and taking in more carbohydrates will only worsen the situation, wherein you progress further into a state of first insulin resistance then prediabetes and then diabetes,” she explained.

Who is at risk?

Risk factors for prediabetes are influenced by genetic and environmental factors
Strong family history of diabetes
Past history of gestational diabetes
Overweight or obese individuals
People who have a sedentary lifestyle
Age
PCOS

“These are a few risk factors that can predispose you to early onset of prediabetes or diabetes. If you’re following a high carbohydrate diet with a sedentary lifestyle along with inadequate sleep and/or experience increased high stress levels – these strongly influence onset of prediabetes even if there is no genetic predisposition,” she said.

Symptoms:

Prediabetes usually manifests as: :

1) Skin pigmentation, also known as acanthosis nigricans, which is black velvety pigmentation around the nape of the neck and armpits

2) Difficulty losing weight

3) Abdominal adiposity, increased weight circumference

4) Skin tags especially around the neck

5) Sugar cravings

6) Lack of energy

7) Feeling drowsy especially after a heavy carbohydrate meal

8) Chronic body pains or headache

9) Hormonal imbalance especially for women especially PCOS

If you are experiencing any of these symptoms you can talk to a doctor to check for prediabetes .

Diabetes causes damage to the small blood vessels in the body and stiffens their walls leading to high blood pressure. (Photo: Getty/Thinkstock)

How do we diagnose prediabetes?

Diagnosis is done via a blood test:
– Hba1c
– Fasting blood glucose
– 2 hours post meal glucose is checked.

Prediabetes is when

– Hba1c is between 5.7-6.4

– Fasting blood glucose between 100-125mg/dl (also called impaired fasting glucose )

– 2 hours post meal glucose 140-200mg/dl (also called impaired glucose tolerance)

Treatment options

The best approach is to focus on lifestyle changes, suggested Dr Mudunuri.

– Cutting down carbohydrates to less than 30% of the diet is one of the ways. Remember carbohydrates are not essential for diet; proteins and fats are essential .

– Practice intermittent fasting which is based on time-restricted feeding and fasting for 14-16 hours. This will induce a starvation state which will help break down fats as a source of fuel in your body and will also address the root cause of prediabetes and help reverse the state of insulin resistance.

– Physical activity is key to reversal of insulin resistance on a muscle level. Aim for at least 10000 steps, moderate intensity aerobic exercise for 45 minutes at least 3 times a week , and 20 minutes of yoga .

– Meditation and calm music are also good to deal with stressful situations.

– Sleep is important to maintain our circadian rhythm and sleep helps to repair and rejuvenate our body. When you sleep, memory formation happens and also if you don’t get adequate sleep, cortisol levels may be elevated and appetite hormones balance may get skewed. Getting <6-7 hours of sleep can influence these mechanisms causing weight gain, cravings, elevated blood glucose or sugar levels.

“Some doctors may choose to prescribe metformin (antidiabetes tablet  to control blood glucose levels if there is inadequate response post lifestyle changes. So following a carbohydrate restricted diet, active lifestyle, getting adequate sleep and reducing stress levels will all help reverse a state of prediabetes and prevent progression to diabetes,” she said.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

For all the latest Lifestyle News, download Indian Express App.

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HIIT can improve cholesterol and blood pressure, benefiting heart health and fat loss, but should be done with medical supervision to avoid overtraining.

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A 20-minute intense workout that’s easy on your joints

HIIT workouts caught on at gyms in the early 2000s, and studies have shown their benefits, including improved cholesterol and blood pressure profiles, heart health and fat loss.
Last Updated : 28 May 2024, 22:30 IST
Last Updated : 28 May 2024, 22:30 IST

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By Jen Murphy for Science Times

High-intensity workouts are designed to be hard. The whole point of repeatedly going all out for 30 seconds or a minute at a time is to get the maximum cardiovascular exercise in the least amount of time. But that doesn’t mean these workouts need to be punishing for your joints.

The most well known of these workouts, high intensity interval training, or HIIT, involves high-impact moves and has been adopted by serious athletes to become stronger, faster and more powerful, said Susane Pata, a Miami-based trainer with the National Academy of Sports Medicine.

HIIT workouts caught on at gyms in the early 2000s, and studies have shown their benefits, including improved cholesterol and blood pressure profiles, heart health and fat loss.

However, since then, many trainers have adapted them to be accessible to a wider audience, Pata said. Since the end of the pandemic, a gentler version has emerged, known as HILIT, or high-intensity, low-impact interval training.

These workouts substitute high-impact activities such as sprinting, burpees or jump lunges with joint-friendly alternatives. The goal is still the same: to keep your heart rate above 80% of your absolute maximum before letting it barely recover and then repeating the effort.

Not just for beginners

Novice exercisers need to build a foundation of balance, core strength and joint stability before attempting dynamic plyometrics exercises, such as burpees, that are usually included in HIIT routines, Pata said.

HILIT, which removes those high-impact moves, is useful for beginners. It can also help people with joint pain, as well as those who are recovering from an injury or even pregnant women, keep up a fitness regimen.

The downside to substituting lower-impact movements is that you may burn fewer calories, according to Vanessa Martin, a trainer and founder of New York City-based SIN (Strength in Numbers) Workouts. She recommended consulting with your doctor before embarking on any new training, especially if you are pregnant or have a cardiac condition.

Get used to pushing yourself

If you’re new to exercise or new to high intensity training, the first step is to get used to the feeling of pushing yourself hard and then recovering. Ease in with a cardio-focused routine using some form of low-impact exercise, like rowing or walking. If you have access to a gym, try a stationary bike, elliptical machine, assault bike or rowing machine. If you don’t have access to machines, you can march in place with high knees, shadow box or do step jacks.

Begin with an easy, minute-long warmup, then go as hard as you can for 10 seconds, then drop your pace or rest for 50 seconds. Repeat six times. When this starts to feel easy, shorten the rest until your recovery is five to 10 seconds. If at any point you feel dizzy or too out of breath, stop the workout.

The workout

The best HIIT workouts mix strength and cardio exercises that last longer than rest times. One popular format is “every minute on the minute,” or EMOM. The goal is to complete a specific number of exercises within, or under, one minute.

For instance, in the following workout, designed by Martin, perform the first group of three exercises during every odd minute and the second group during every even minute. If you can’t complete all three exercises during the first odd minute, stop and move on to the next group of exercises, and then pick up with the exercise you left off in during the next odd minute.

Only take a break if you finish all three exercises before each minute is up. Aim to work at 80% to 95% of your maximum heart rate. This should be enough effort that you are unable to speak.

Don’t get discouraged if you can’t complete all three exercises in any given minute. Simply lower the reps to meet your fitness level, Martin said. You can also perform these same exercises in a Tabata-style workout, if you prefer. And never sacrifice form. If your technique is faltering, scale back on reps.

The workout does not require equipment and should take less than 20 minutes, including the warmup and cooldown. Do a slow-paced run-through of each move before starting the workout. If you feel any pain, or if a certain move is too challenging, substitute a different one. The goal is to get your heart rate up, using a combination of moves that work for your body.

New exercisers should aim to complete one to two HILIT sessions per week and supplement the training with low-impact, steady-state cardio, like swimming or cycling, to build endurance. Regular fitness enthusiasts can engage in HILIT three to five times per week. Consider downloading a free interval-timer smartphone app to alert you at the end of each minute.

Warmup: Inchworm crawl out to plank to hand-release pushup for three to five minutes. The goal is to elevate your heart rate and activate your muscles. Form is the focus, not speed. If the pushup is too much, cut it out. If you can, go right into the workout after warming up.

Minutes 1, 3, 5, 7, 9: The following exercises should be done during each of the odd minutes. Aim to complete all of them in less than one minute. If you cannot finish, move on when the minute is up. Then, on the next odd minute, start with the exercises you missed before. If you exercise regularly, try raising each rep count to 20.

— 10 step jacks (left and right side).

— 10 forearm plank step-outs (left and right side).

— 10 1:1 count bicycles (left and right side).

Minutes 2, 4, 6, 8, 10: The following exercises should be done during each of the even minutes. Aim to complete all of them in less than one minute. If you cannot finish, move on when the minute is up. Then, on the next odd minute, start with the exercises you missed before. If you exercise regularly, try raising each rep count to 10.

— Four alternating lateral lunges with toe tap (left and right side).

— Four modified burpees (hands to ground, step back to plank, step feet forward, come to stand).

— Four alternating traveling planks.

Cooldown: Take three to four minutes to bring your heart rate back to baseline with dynamic, yoga-inspired stretches and slow, controlled breathing.

(Jen Murphy is a freelance writer based in Boulder, Colo.)

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Published 28 May 2024, 22:30 IST

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Excessive exercise can harm heart health and increase cardiovascular risks, making proper conditioning and gradual intensity crucial.

Title:

Content: How can excessive workout and strenuous exercise impact your heart health?

WION Web Team
New Delhi, IndiaWritten By: Kirtika KatiraUpdated: Feb 16, 2024, 08:43 AM IST
Photograph:(Others)

Story highlights

Excessive exercise can harm heart health, leading to arrhythmias, myocardial remodeling, and overtraining syndrome. Balance intense workouts with rest and low-intensity activities for optimal cardiovascular health.

While regular exercise is generally beneficial for your heart health, pushing your body to extremes can lead to adverse outcomes. Individuals who engage in excessive workouts are at a higher risk of developing cardiovascular issues. One potential risk is the development of arrhythmias, which are abnormal heart rhythms that can have serious implications. This is particularly true for individuals who push their bodies beyond their limits without proper conditioning or those who engage in high-intensity activities without gradually increasing the intensity.

Another condition associated with excessive workouts is exercise-induced myocardial remodelling. This refers to changes in the structure and function of the heart that occur as a result of prolonged and intense exercise. While exercise-induced myocardial remodelling can have several positive effects, such as increased cardiac function and improved aerobic capacity, excessive remodelling can also lead to adverse outcomes. For example, it can result in the enlargement of the heart muscle, causing it to become stiff and less efficient in pumping blood. In extreme cases, it can lead to heart failure.

Overtraining syndrome is another condition that can affect individuals who engage in excessive workouts and do not allow their bodies enough time to recover. Overtraining syndrome can put significant stress on the heart, as it is continuously pushed beyond its limits without adequate rest. Excessive physical stress can lead to elevated levels of stress hormones, increased inflammation, and a weakened immune system. These factors can contribute to the development of cardiovascular problems, including hypertension, heart failure, and even acute myocardial infarction (heart attack).

It is important to note that the risk of developing heart-related issues due to excessive exercise is relatively low for the average person who engages in moderate to vigorous physical activity. The risks are more evident in individuals who train at an elite level or push their bodies beyond what is considered normal. It is crucial to understand your fitness levels, listen to your body, and gradually build up the intensity and duration of workouts to prevent potential adverse effects.

"To maintain heart health while engaging in strenuous exercise, it is recommended to incorporate rest days into your routine. Taking regular breaks allows your body to recover and avoid the harmful effects of overtraining. Additionally, including low-intensity activities, such as walking or yoga, can help balance the stress placed on the heart and promote overall cardiovascular health," says Dr Maj Gen Susheel Kumar Malani, Professor and HOD, Cardiology, DPU Super Specialty Hospital, Pimpri.

Also watch: Study shows men also experience menopause as they age

"It is also important to pay attention to warning signs that may indicate potential cardiovascular problems. If you experience chest pain, shortness of breath, dizziness, or palpitations during or after exercise, it is essential to seek medical attention. These symptoms may indicate underlying heart issues that should not be ignored," adds the medical expert.

In conclusion, while regular exercise is beneficial for heart health, excessive workouts and strenuous exercise can potentially have negative effects on cardiovascular health. It is crucial to find a healthy balance between pushing your limits and allowing enough time for adequate recovery. Understanding your own fitness levels and listening to your body's signals is key to maintaining a healthy heart.

Biohacking aims to improve organism functioning by influencing genetic heritage and gene expression through epigenetics.

Sleep quality, hydration, and regular physical training with recovery are crucial for overall health and well-being.

Cognitive stimulation and stress management counteract cognitive degeneration and help regain body and mind control.

Biohacking can pose health risks if not done properly, including overtraining, excessive supplement intake, and improper technology use.

Title:

Content: Biohacking is a controversial practice, but Lepht Anonym accepts its risks. More than once he has ended up in the ER, leaving doctors perplexed by inserting chips and even boxes with connectors into his body.

Centuries ago, when a doctor wanted to try a new vaccine or a new drug that he had created … he tested it on himself. Many died while developing new medicines.

Some biohackers they see themselves as those pioneering doctors of the Middle Ages: they test on their own body biotechnologies that aspire to improve the human being, cure diseases, and evolve the human condition, to achieve the desired happiness. And some have also died trying.

The biohacking, also known by the name of DIY biology or DIYbio, has as purpose improve our human condition making nanotechnology, genetic engineering, and technological implants available to everyone. You have more information on this card:

From its origins, Humanity pursues immortality and eternal youth. Biohacking seeks to improve our human condition with cybernetic implants. We explain who biohackers are, and why chips are installed inside the body.

Biohackers implant chips, sensors, machines and other mechanisms with the aim of overcoming physical and intellectual limits.

There is an ethical branch o legal of biohacking that only experiments with implants that do not pose a health hazard, for example chips under the skin.

But another trend is committed to not setting limits, even at the cost of putting your health at risk. Its objective is to defeat all diseases, aging and even death, with the help of technology. Then we will stop being human to become transhumans.

A first step towards posthumanism, where Humanity could dispense with its own body and live eternally as data in a neurological network.

Tips and guide to buy a next-generation sports watch that fits your needs and helps you improve your sports goals.

Within these biohackers, grinders they are the most extreme version. It is the case of Lepht Anonym, a British biohacker that, as he tells us Business Insider, more than 50 chips, antennas and other devices have been implanted in the body.

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As only professionals can use anesthesia, all Lepht Anonym implants have been inserted into your body by volunteers, to live. Your goal is “improve our quality of life through technology“.

Lepth explains on his blog that inserts its own chips because “there is no other easy way to do it. I will not wait for someone with a research laboratory to endorse this search.“.

The first chip that this biohacker was implanted under the skin, it allowed pay in stores simply by touching the card reader.

It was also implanted some magnets under the fingers, which detected external sensors to feel the distance between hands and objects. This could help blind people to move without hitting obstacles.

Hackers and the computer world are increasingly present in television fictions. Surely at the moment we can think of a series that deals with these topics, but if you can only think of one or two, we have selected a few about hackers that we find interesting.

His latest experiment, last year, has been his most troublesome. A box several centimeters long, with antennas, USB storage and connectors, was inserted under the arm. All went well until he hit his arm in a taxi, and began to swell. He had to go to the emergency room:

There the doctors told me that I was fatal, that they did not understand why I had put a box in my arm“.

In the end, he gave up: “They kept insisting that I take it off. I let them do it because they discovered that a hole had opened in one corner of the device and a large amount of a viscous substance was coming out“.

After that incident, Lepht Anonym has not updated his blog again.

The biohacking it is a practice that is just beginning. But without a doubt, it will go further. There are already medical biohackers, and the goal is to incorporate this branch of technology into medicine.

Put it in the hands of experts, because people’s health is at stake.

To minimize negative consequences, individuals can seek guidance from healthcare professionals and biohacking experts.

Title:

Content: Support Your Freedom to Speak:
A Community of Biohackers & Transhumanists "Ending the Blight..." ☠ with Justin of LongeCity.org
jroseland
137 Subscribers
49 views
Published Yesterday

My interview with Justin Loew of The Immortality Institute aka Longecity forum, the most popular online community of Biohackers and Transhumanists. Their ambitious mission is to end the blight of involuntary death.

1:50 More than just a forum

3:58 The mission

10:80 How does Longecity support anti-aging research

13:05 How can people contribute to anti-aging science

17:50 Are there any research projects specific to supplements?

20:22 What I love about Longecity

25:00 Human rejuvenation

26:16 "Smart drugs are the gateway drug to anti-aging"

27:10 Justin's interest in anti-aging

30:20 Evangelizing longevity (and Transhumanism?)

34:20 Risk-averse biohacking

43:10 What do you do for personal development?

44:50 Is virtual reality an addictive trap? Meta?

47:16 Popular threads - Is it possible to eradicate fear? Visiting Chernobyl?

About Longecity 📑 Everything mentioned here

https://www.limitlessmindset.com/websites/1287-longecity-org

👉 Join the forum

https://www.limitlessmindset.com/LongeCity

💲 Support LongeCity

http://www.longecity.org/membership

🤝 Connect on LongeCity with

Justin http://www.longecity.org/forum/user/27-mind/

Jonathan http://www.longecity.org/forum/user/28661-jroseland/

Confused?

Invest at least $150 in your Biohacking and get a helpful 30-minute free Biohacking consulting call with me. See my recommended Nootropics sources and Biohacking products here:

https://www.limitlessmindset.com/membership/secret-society

Forward a receipt of at least $150 to [email protected]

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I'm not a doctor, medical professional, or trained therapist. I'm a researcher and pragmatic biohacking practitioner exercising free speech to share evidence as I find it. I make no claims. Please practice skepticism and rational critical thinking. You should consult a professional about any serious decisions that you might make about your health. Affiliate links here support Limitless Mindset.

Content Copyright LimitlessMindset.com. All Rights Reserved.

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interviewphilosophylongevitybiohackinganti-agingtranhumanismlongecitylimitless mindsetthe immortality institute

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Prioritizing reliable scientific data and medical guidance is essential when incorporating biohacking practices to ensure safe and effective self-optimization.

Title:

Content: 18 +
• Health
• Health
Health care
Naive biohacking: why is it dangerous to take vitamins “just in case ” and is it true that hacking the body is the way to nowhere (and not to eternal life)
To live longer (for herself and her family), to avoid cancer and heart disease, biohacking enthusiast (now in the past!) and lifestyle podcaster Teresa Skrobanek conducted an experiment and plunged into the world of a thousand and one supplements for longevity.
Whose infectious example was she inspired by?
What was the danger of taking her medicine for diabetes and vitamin B capsules (it is recommended for everyone to calm down!)?
After what biohacking did Teresa really feel better?
Let ’ s share her story.
Master1305
Biohacking experiment
At the end of 2022, Teresa Skrobanek, a responsible mother and grandmother, decided to try to include “longevity ” supplements in her diet.
The general goal is to live as long as possible (for yourself and your family) and avoid breast cancer and heart disease, the risk of which is higher in women over fifty (and Teresa was 57 at the time).
Anti-age drugs were prescribed by a doctor, but, apparently, the specialist was free to relate to the ratio of anamnesis and goals of taking drugs.
In April 2023, Teresa discovered that the capsules in her medicine cabinet were metformin, which is usually prescribed to patients with type II diabetes.
Although the woman did not suffer from this disease, the doctor prescribed the drug due to the fact that the results of the studies were encouraging (but not guaranteed!) - it helps to fight aging
Teresa has also tried over-the-counter drugs, such as nicotinamide mononucleotide (NMN) supplements, which supposedly, but not proven, speed up metabolism and reduce signs of growing up.
According to the experimentalist, she followed the example of the brightest biohacker – IT billionaire Brian Johnson, who takes about two dozen supplements a day, uses at least 7 skin creams and annually spends $2 million on unusual procedures to restore youth (for example, bowel photos, blood transfusions, weekly acid peels and laser therapy).
20 supplements a day and no rejuvenation
The more and longer Teresa took the drugs, the more she doubted.
Feeling worse, and Skrobanek plunged headlong into the study of dietary supplements - the results were contradictory.
For example, studies have shown that the widely advertised low-age supplements of nicotinamide riboside (a form of vitamin B3) increase the risk of brain cancer.
And the unpleasant consequences of the use of metformin (remember, Teresa took the medicine for diabetes, not being a diabetic!) were headaches, drowsiness and anxiety.
“I started to have a headache.
I felt very tired, although the pills were supposed to give me strength, ” Skrobanek told The New York Post, with whom she shared her entire story.
How do I know that taking these substances will not harm my kidneys or liver and will not cause cancer in 5-10 years? ”
beast01
Errors made by Teresa, which can not be made by biohackers novice
At TikTok, where the hashtag # BioHacking has garnered more than half a billion views, proponents of the biohacking movement boast of swallowing 70 to 150 different rejuvenating dietary supplements every day.
For example, to slow down the aging process, businessman Joe Cohen takes rapamycin, an FDA-approved drug that a 2014 study found could help increase life expectancy.
However, Cohen told The Post that he does not recommend a strict regime to his followers: mindlessly copying from and to the anti-age program of trendsetters is dangerous!
Instead, an experienced biohacker (Joe says he ’ s been studying this phenomenon for 20 years!) encourages newcomers to take blood tests first to determine the body ’ s biological needs and deficiencies, carefully examine the benefits and side effects of any supplements, and take only what seems right.
Cohen clarifies: “By understanding your physiology, you can take certain medications that will boost your energy, mood, and chances of avoiding age-related illnesses.
Preserving health is much more important than simply prolonging existence. ”
According to the businessman, his goal is to live as long and healthy a life as possible (and not necessarily up to 150 years)!
Roman Samborskyi
If not biohacking, then what (spoiler: food)
New York City Nutrition nutritionist Diana Rodriguez agrees with Cohen.
But to start your way to longevity offers still not with tablets, but with a healthy diet: “It is recommended to use food as the first method of preventing dangerous diseases.
Fruits, vegetables, low-fat proteins, nuts and legumes, in which "tons" of vitamins and minerals, can be very useful. "
Increasing nutrient intake through organic whole foods is something Teresa Scrobanek started doing in June 2023, when she gave up the supplement diet once and for all.
And she never felt better:
“If a long life meant that I got it with terrible side effects due to taking supplements, then I would prefer a shorter, but better life, which is based on proper nutrition and training, ” concluded Teresa.
The editors remind that drugs, vitamins, dietary supplements and food products have contraindications.
A specialist consultation is required.
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