Biohack Your Mindset to Set Your Mind on Longevity

When you take control of your thoughts with healthy habits, you’ll live better — and longer

Illustration of a woman writing in a notebook, a man reading in an armchair, and a group of four doing tai chi.

Table of Contents

Sense of Purpose

Having a Sense of Purpose Can Have Significant Longevity Benefits

Whether you call it ikigai in Japanese or raison d’être in French, a sense of purpose is what many researchers believe to be the key biohack for living a longer life. Purpose enhances resiliency to stress, improves your mood, and boosts your confidence, too.

Smiling woman stretching arms overhead after waking up with light streaming across her.

A Sense of Purpose Is a Key To Longevity

Purpose is a subjective feeling of direction and meaning in life. It’s the feeling of having a reason to wake up in the morning and a goal or outcome to work towards. Okinawans, some of the longest-lived people on the planet, refer to purpose as ikigai, which roughly translates to “why I wake up in the morning.”1 Research has shown that people who have a sense of purpose have a lower risk of mortality and chronic diseases such as cardiovascular diseases and dementia.2,3 One study found that having a sense of purpose was linked to a 34% reduced risk of dying for women and a 20% reduced risk in men over an 8-year period.4

A Purpose-Driven Mindset Biohacks a Better Day

There are several possible reasons why having a sense of purpose can help you live a healthier, longer life. Purpose has also been linked to lower levels of stress and inflammation, potentially leading to better immune system function. Inflammation is also a leading cause of many age-related diseases.5

Improve Mental Health Along With Longevity

Having a sense of purpose can also contribute to better mental health and cognitive function. Studies have found that people with a purpose in life have a lower risk of depression and anxiety, and are more likely to experience positive emotions.6 This can be attributed to the fact that having a sense of purpose gives individuals a reason to live, which can improve self-esteem and provide a sense of accomplishment.7

Hobbies, Work, or Creative Projects Can Give Purpose

Purpose can be found in many areas of life. You can find purpose in a variety of activities and pursuits, such as volunteering, pursuing a hobby, engaging in meaningful work, or setting exciting and motivating goals. Finding your purpose may just be one of the most impactful lifestyle hacks you can master for longevity.

“When a person can’t find a deep sense of meaning, they distract themselves with pleasure.”

Viktor Frankl

Psychiatrist & Holocaust Survivor

Illustrated row of people doing their hobbies: weight lifting, traveling, reading, shopping, painting, helping the elderly, jogging, and cooking.

Books

The Second Mountain

Book cover of The Second Mountain by David Brooks with illustration of purple mountains on a yellow background.

“The Second Mountain” by David Brooks explores the transformative journey of individuals who transition from pursuing self-centered goals on their first mountain to embracing a life of purpose and commitment on their second mountain. This shift is marked by a deeper dedication to family, vocation, philosophy or faith, and community. Brooks draws wisdom from those who have made this transition, offering insights on selecting a partner, finding a meaningful career, adhering to a guiding philosophy, and harmonizing these commitments into a unified life purpose. The book also addresses the societal consequences of extreme individualism and advocates for a return to deeper commitments and social solidarity as a means of healing our social fabric.

Find Your Why

Book cover of Find Your Why by Simon Sinek with large blue block letters on a white background.

“Find Your Why” is the sequel to “Start With Why” by Simon Sinek, offering practical guidance on how to apply the principles of discovering your “why” in various aspects of life, including your career and organization. It emphasizes the importance of understanding your purpose to find fulfillment in what you do. The book includes exercises, illustrations, and action steps to help individuals and teams navigate the process of identifying their “why” and addressing common concerns such as differentiation from competitors and aligning work with one’s purpose. Whether you’re starting a new job or leading a company, this book aims to lead you toward lasting success and fulfillment by uncovering your “why.”

Finding Your Purpose Videos

The Outcome

The Outcome logo with white text and mountains icon within a circle on a black background.

“The Outcome” is a motivational channel dedicated to inspiring and educating viewers on improving their lives, including financial, mental, and overall well-being. It emphasizes the transformative power of knowledge, unlocking endless possibilities and encouraging relentless pursuit of dreams. The channel is committed to providing valuable information through regular weekly video uploads.

Gaia

Gaiam logo with white outline of a flower within a circle.

Transform Your Life Today with Gaia’s guidance on your personal journey of self-discovery. Access a profound collection of series, films, and practices designed to support your transformation. Begin your journey with a complimentary meditation, “Powerful Beyond Measure,” led by the renowned luminary, Marianne Williamson. Start your transformation now.

TED Talks

TED logo with white text on a red circle.

TED Talks presents a curated selection of engaging conversations and thought-provoking discussions designed to help individuals discover their unique life purpose and navigate the path to personal fulfillment and impact on the world. Explore these talks and embark on a transformative journey of self-discovery today.

Motivation Ark

Motivation Ark is a channel dedicated to motivating, inspiring, and educating viewers to help them achieve their goals and dreams. Their team of skilled video editors creates original and edited content with music and visuals while emphasizing the importance of consistent daily effort in personal growth.

FoundMyFitness

FoundMyFitness logo with white silhouette of a person in a lunge doing a back bend.

Dr. Rhonda Patrick simplifies complex scientific ideas in her content, offering valuable insights for those interested in longevity and health. Her unwavering dedication to health and sharing the latest research on nutrition, aging, and disease prevention has earned her a loyal following.

Goalcast

Goalcast logo with white text on a black circle outlined in yellow.

Goalcast’s official YouTube aim is to ignite inspiration worldwide and empower individuals to pursue their dreams relentlessly. The channel offers a diverse range of content, from motivational speeches to compelling stories and more, all designed to uplift and motivate viewers on their journey to success.

1. Dan Buettner, Sam Skemp, Blue Zones, American Journal of Lifestyle Medicine, 2016;10(5):318–21, doi: 10.1177/1559827616637066, PMCID: PMC6125071; PMID: 30202288: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/

2. Aliya Alimujiang, et al., Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years, JAMA Network Open, 2019;2(5):e194270, doi: 10.1001/jamanetworkopen.2019.4270, PMCID: PMC6632139; PMID: 31125099: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6632139/

3. Angelina R. Sutin, et al., Sense of Purpose in Life Is Associated with Lower Risk of Incident Dementia: A Meta-Analysis, Journal of Alzheimer’s Disease, 2021;83(1):249–58, doi: 10.3233/jad-210364, PMID: 34275900; PMCID: PMC8887819: https://pubmed.ncbi.nlm.nih.gov/34275900/

4. Koichiro Shiba, et al., Purpose in life and 8-year mortality by gender and race/ethnicity among older adults in the U.S., Preventive Medicine, 2022;164:107310, doi: 10.1016/j.ypmed.2022.107310, PMID: 36283485: https://pubmed.ncbi.nlm.nih.gov/36283485/

5. Guimond Anne-Josee, et al., Sense of purpose in life and inflammation in healthy older adults: A longitudinal study, Psychoneuroendocrinology, 2022;141:105746, doi: 10.1016/j.psyneuen.2022.105746, PMID: 35364478; PMCID: PMC9149071: https://pubmed.ncbi.nlm.nih.gov/35364478/

6. Nathan A. Lewis, Patrick L. Hill, Sense of Purpose Promotes Resilience to Cognitive Deficits Attributable to Depressive Symptoms, Frontiers in Psychology, 2021;12, doi: 10.3389/fpsyg.2021.698109, PMID: 34248801; PMCID: PMC8267456: https://pubmed.ncbi.nlm.nih.gov/34248801/

7. Tim D. Windsor, Rachel G. Curtis, Mary A. Luszcz, Sense of purpose as a psychological resource for aging well, Developmental Psychology, 2015;51(7):975–86, doi: 10.1037/dev0000023, PMID: 26010384: https://pubmed.ncbi.nlm.nih.gov/26010384/.

Practicing Gratitude

Practicing Gratitude Is a Biohack For Health, Longevity, and Much More

Gratitude, which involves having a mindset of thanks for the things in your life, has been shown to reduce stress, decrease blood pressure, and support mental health. According to science’s calculations, all of these benefits translate to enhanced longevity.

Smiling woman with closed eyes placing both hands over her heart.

Having Gratitude Creates Changes in the Brain

Gratitude is the state of being appreciative of what’s in your life. It’s purposefully acknowledging and genuinely being thankful for all the good things in your life. Gratitude is linked to a number of health benefits that may lead to a healthier, longer life. Practicing gratitude can improve sleep, reduce stress levels, improve mood, enhance mental health, and reduce inflammation.1,2,3,4

Biohack Your Cortisol with a Gratitude Mindset

Feeling grateful may also lead to long-term changes in the human brain. Research has found that the areas of the brain associated with processing emotions and empathizing with others are more active in people who regularly practice gratitude.5,6 Gratitude can also help reduce levels of the stress hormone known as cortisol.7 Cortisol is shown to have negative impacts on health and high levels of cortisol have been linked to various health problems, including heart disease, diabetes, and depression.8,9,10 Practicing gratitude also reduces blood pressure, which is one of the main risk factors of heart disease.11

Increased Social Bonds Also Help Us Live Longer

Gratitude truly fosters our relationships with friends and family. When we receive a gift from someone or they help us, we feel grateful, which motivates us to return the favor. This helps strengthen social bonds. One of the most effective ways to increase the presence of gratitude in your life is through gratitude journaling, which involves regularly writing and reflecting on the aspects of your life you’re grateful for.1 You can also practice gratitude at the end of your meditation sessions, allowing for more attention, focus, and clarity.

Gratitude is one of the strongest mindset biohacks to control stress, improve heart health, and strengthen relationships.

“Gratitude is a daily practice, similar to meditation. Like meditation, it becomes more natural over time.”

Dave Asprey

The Father of Biohacking

Colorful chat bubbles expressing gratitude with thank you in different languages.

Gratitude Journals

Habit Nest

Two stacked Habit Nest gratitude journals in orange.

Habit Nest provides accessible tools blending science and mindfulness, enabling individuals to build new habits for improved mental and physical well-being.

Youlosophy

Cover of 21 Days to Find Your Purpose journal with illustration of person aiming a bow and arrow at a huge target on a black background.

The Purpose Program brings motivation, alignment with values, better decision-making, resilience, and meaningful relationships into your life.

Intelligent Change

The Five Minute Journal by Intelligent Change in royal blue.

Experience an uplifted life with The Five Minute Journal, dedicating just five minutes each day to nurture gratitude, boost positivity, and improve overall well-being.

Gratitude Apps

Gratitude Journal

Gratitude Journal app icon with an illustrated smiling Buddha on a blue background.

Try the original Gratitude Journal app for a daily habit of gratitude. Its user-friendly interface and enjoyable experience will transform your perspective on life, making gratitude a natural part of your routine.

Gratitude: Self-Care Journal

Gratitude Self-Care Journal app icon with a black outline of a flower with a heart as the top on a pink background.

The Gratitude app is a comprehensive self-care tool for mental health. It provides a journal, affirmations, a vision board, and daily motivation to help you establish a healthy self-love routine, prioritizing mental well-being for a happier and more fulfilling life.

Gratitude Meditation

n.o.w. by solu

Solu n.o.w. Tone Therapy System with two palm-sized speakers.

n.o.w. by solu is on a mission to promote Peace and Healing globally through the therapeutic influence of sound and vibration. Their innovative structures and methods are designed to deliver the healing power of sound directly to individuals, fostering mental relief and aligning the body and soul with a state of harmony. n.o.w. by solu’s ultimate goal is to facilitate personal transformation and the realization of one’s full potential.

Headspace

Headspace app icon with a large orange dot on a white background.

Research consistently highlights gratitude’s positive impact on happiness and well-being. It’s linked to optimism, reduced depression, improved immunity, and lower blood pressure. Gratitude also enhances relationships. So, why reserve it for Thanksgiving? Establishing a regular gratitude meditation practice, like keeping a gratitude journal, fosters appreciation for people, things, and experiences that bring joy.

1. William J. Chopik, et al., Gratitude across the lifespan: Age differences and links to subjective well-being, The Journal of Positive Psychology, 2017;14(3):292–302, doi: 10.1080/17439760.2017.1414296, PMCID: PMC6519723; PMID: 31105762: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519723/

2. Erin M. Fekete, Nathan T. Deichert, A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic, Journal of Happiness Studies, 2022;23(6):2427–48, doi: 10.1007/s10902-022-00505-6, PMCID: PMC8867461; PMID: 35228834: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8867461/

3. Laura S. Redwine, et al., Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure, Psychosomatic Medicine, 2016;78(6):667–76, doi: 10.1097/psy.0000000000000316, PMCID: PMC4927423; PMID: 27187845: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927423/.

4. YeounSoo Kim-Godwin, Effectiveness of Best Possible Self and Gratitude Writing Intervention on Mental Health Among Parents of Troubled Children, Journal of Psychosocial Nursing and Mental Health Services, 2020;58(9):31–9, doi: 10.3928/02793695-20200624-07, PMID: 32609859: https://pubmed.ncbi.nlm.nih.gov/32609859/

5. Glenn R. Fox, et al., Neural correlates of gratitude, Frontiers in Psychology, 2015;6, doi: 10.3389/fpsyg.2015.01491m, PMCID: PMC4588123; PMID: 26483740: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588123/

6. Prathik Kini, et al., The effects of gratitude expression on neural activity, NeuroImage, 2016;128:1–10, doi: 10.1016/j.neuroimage.2015.12.040, PMID: 26746580: https://pubmed.ncbi.nlm.nih.gov/26746580/

7. Karen Matvienko-Sikar, Samantha Dockray, Effects of a novel positive psychological intervention on prenatal stress and well-being: A pilot randomised controlled trial, Women and Birth, 2017;30(2):e111–8, doi: 10.1016/j.wombi.2016.10.003, PMID: 27810284: https://pubmed.ncbi.nlm.nih.gov/27810284/

8. Man Ki Kwok, et al., The role of cortisol in ischemic heart disease, ischemic stroke, type 2 diabetes, and cardiovascular disease risk factors: a bi-directional Mendelian randomization study, BMC Medicine, 2020;18(1), doi: 10.1186/s12916-020-01831-3, PMID: 33243239; PMCID: PMC7694946: https://pubmed.ncbi.nlm.nih.gov/33243239/

9. Ortiz Robin, et al., The association of morning serum cortisol with glucose metabolism and diabetes: The Jackson Heart Study, Psychoneuroendocrinology, 2019;103:25–32, doi: 10.1016/j.psyneuen.2018.12.237, PMID: 30623794; PMCID: PMC6450778: https://pubmed.ncbi.nlm.nih.gov/30623794/

10. Dong-dong Qin, et al., Prolonged secretion of cortisol as a possible mechanism underlying stress and depressive behaviour, Scientific Reports, 2016;6(1), doi: 10.1038/srep30187, PMCID: PMC4957121; PMID: 27443987: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4957121/

11. Marta Jackowska, et al., The impact of a brief gratitude intervention on subjective well-being, biology and sleep, Journal of Health Psychology, 2016;21(10):2207–17, doi: 10.1177/1359105315572455. PMID: 25736389: https://pubmed.ncbi.nlm.nih.gov/25736389/.

Stress Management

Stress Management Gives New Life to a Biohacked Longevity Mindset

Stress is the enemy of every biohacker, and yet it’s still a common mindset complaint. When you practice stress management, you take control of your thoughts and emotions— leading to improved overall health, and maybe even a longer, more fulfilling life.

Two aging adults with eyes closed and hands at prayer.

Chronic Stress Creates an Unhealthy Mindset

While stress is a natural, beneficial response to challenging experiences or situations, long-term chronic stress can have a very detrimental impact on your health and longevity. Chronic stress can lead to a variety of health problems, including heart disease, diabetes, and depression, which are all linked to a shortened lifespan.1,2,3,4 This makes managing your stress an essential longevity practice.

Biohack Longevity By Reducing Stress Levels

Meditation has proven to have numerous benefits for both physical and mental health. It helps reduce stress and anxiety, improves mood and cognitive function, and may even slow down the aging process.5 Meditation reduces the stress hormone cortisol, which is associated with a number of negative health outcomes, including high blood pressure, diabetes, and heart disease.6 In addition, regular meditation has been shown to boost immune function, which tends to decrease as we age.7 Research has found that people who meditate also have longer telomeres, the caps on our DNA that help protect it. As we age, our telomeres shorten, contributing to the aging process.8

Controlling your breath is one of the most powerful ways to reduce stress. Deep breathing techniques can reduce cortisol levels and increase heart rate variability, a measure of the body’s ability to adapt to stress.9 Moreover, deep, controlled breathing activates the parasympathetic nervous system responsible for the body’s rest and relaxation response.10,11 This can help counteract the effects of the sympathetic nervous system, which is responsible for the body’s fight or flight response.

Try These Other Stress Management Techniques

Other evidence-based stress-reduction strategies include:

  • Yoga12
  • Exercise13
  • Tai Chi14
  • Mindfulness14
  • Cognitive behavioral therapy14
  • Socializing15 

Combining a variety of these approaches will allow you to optimize your stress response and keep your stress hormones at healthy levels, ensuring optimal longevity benefits.

“If you don’t clear stress well, it can feel as though the factory forgot to install your shock absorbers.”

Dr. Sara Gottfried

SCIENTIST & AUTHOR

Illustrated row of a woman doing different yoga poses.

Meditation Apps

n.o.w. by solu

Solu ToneStream app icon with three beige concentric near-complete circles on a gray background.

Solu ToneStream provides pure tone sequences rooted in the harmonic series for inner peace, aiding sleep and reducing stress without voices or music. Its live streaming feature fosters global unity, while going beyond typical meditation apps by helping you transcend concepts and reconnect with your true self. The app offers customizable listening durations and reminders for a more peaceful, connected, and restful life.

Muse

Muse app icon with rainbow text on a white background.

The Muse meditation app, paired with Muse: The Brain Sensing Headband devices, simplifies meditation. It provides real-time audio feedback for brain and body signals. Daytime Meditation Experiences use weather sounds to guide meditation. Stay motivated with challenges, rewards, goals, reminders, and progress tracking.

Headspace

Headspace app icon with a large orange dot on a white background.

Headspace offers everyday mindfulness and meditation with guided sessions, courses, and exercises led by experts. It suits any experience level and provides personalized recommendations based on your preferences. You can choose short or long sessions, meditate with friends, and listen to soothing content for better sleep and focus. It’s your path to daily mindfulness.

Aura Health

Aura app icon with black text below a glowing circle with rainbow colors on a pastel rainbow background.

Aura, the Best of Apple award winner, offers personalized mental wellness. With thousands of mindfulness meditations, stories, sleep tales, and more, it transforms wellbeing and sleep. Featured in The New York Times, Forbes, and more, Aura’s community of 5 million users benefits from its diverse expertise. Unlike one-size-fits-all self-care apps, Aura tailors its content to create a magical, personalized experience for each individual.

Breathwork Apps

Wim Hof Method

Wim Hof Method app icon with blue and yellow hexagonal pattern on white background.

The Wim Hof Method mobile app is your comprehensive guide to daily sessions of focused breathing exercises, cold exposure, and mindset practices. Backed by scientific research, it boosts physical strength, mental resilience, and overall well-being. With interactive breathing guidance, strength exercises, and progress tracking, you can immerse yourself in the transformative power of this method.

Othership

Othership app logo with a white abstract Saturn icon on a black background.

Othership is a music-driven breathwork app for daily rituals and quick emotional shifts. It offers guided sessions by experts to energize, focus, decompress, sleep better, or release negative emotions. The practices are rooted in tradition, backed by science, and set to music. Explore various breathwork techniques with guidance from a diverse range of practitioners.

Breathwrk

Breathwrk app icon with a simple black wind icon on a white background.

Breathwrk, the top breathing app, elevates mental and physical well-being through breath power. In just 60 seconds, science-backed exercises reduce stress, increase energy, and boost focus. Experts, from psychotherapists to athletes, endorse its wide-ranging exercises. Achieve better stress management, mood enhancement, and improved health and performance with Breathwrk.

Stress Support Supplement Formulas

Pure Encapsulations

Bottle of Pure Encapsulations Daily Stress Formula supplement capsules.

This supplement offers broad-spectrum support for mental relaxation and occasional stress management. Featuring adaptogenic eleuthero and calming chamomile, it helps bolster adrenal function and promotes vitality. With added B vitamins, magnesium, and vitamin C, it supports neurotransmitter function, energy metabolism, and free radical neutralization. Strengthen your stress resistance with this comprehensive formula.

Cymbiotika

Bottle of Cymbiotika Adrenal Super Tonic supplement liquid.

Cymbiotika’s Adrenal Super Tonic is a herbal blend designed to promote a balanced mood, vitality, and overall health. This formula is specifically crafted to address stress, anxiety, depression, high blood pressure, sleep issues, and muscle aches. Over time, it may help lower serum cortisol levels, supporting a healthy immune system and menstrual cycle regulation.

needed

Bottle of Needed Stress Support supplement capsules.

needed’s clinical-strength Stress Support formula is tailored for women’s well-being. This blend of six potent adaptogenic and nervine botanicals, rooted in traditions like Ayurveda and Chinese medicine, nourishes the central nervous system. It boosts mood, energy, hormone balance, and overall health. Elevate your well-being with Needed.

The Nue Co.

Bottle of The Nue Co Forest Lungs anti-stress fragrance spray.

Forest Lungs is a stress-relieving fragrance supplement inspired by the healing power of nature. It features a blend of green, woody, citrus, and smoky notes, crafted with vetiver, cedarwood, pine, and patented olfactory technology. This unique formulation aims to replicate phytoncides, organic compounds produced by trees known to reduce stress and anxiety. Use it as a convenient way to reset during moments of high stress when you can’t be in a natural forest setting.

Yoga Apps

MyYogaTeacher

MyYogaTeacher app icon with an abstract white shape on an orange background.

Enjoy FREE live group yoga classes led by experienced Indian yoga instructors with the MyYogaTeacher app. Whether you’re a beginner or advanced practitioner, their holistic approach helps with strength, flexibility, weight loss, injury recovery, stress reduction, and more. Download the app, sign up, book a class, and start your yoga journey today!

Asana Rebel

Asana Rebel app icon with a black triangle slashed in half on a white background.

Asana Rebel is your go-to app for fitness and well-being. It offers a range of workouts and programs to fit your lifestyle, whether you want to lose weight, build strength, or practice mindfulness. With short workouts, articles, challenges, and guided mindfulness sessions, Asana Rebel keeps you on track. Start your journey to a healthier you!

Daily Yoga

Daily Yoga app icon with a white stick figure in a yoga pose and a faint lotus flower on a purple background.

Looking for a yoga and meditation app in one? Daily Yoga has you covered. It offers a wide range of yoga poses, guided classes, and weight loss challenges. Whether you’re a beginner or looking for advanced sessions, there’s something for everyone, from wall pilates to chair and sofa yoga. Start your journey to improved flexibility, posture, and overall health today!

Alo Moves

Alo Moves app icon with lower case white text on a black background.

Alo always has offers of unlimited yoga, fitness, and mindfulness classes to achieve your wellness goals. Whether you’re into yoga, fitness, or mindfulness, find the perfect class for you, including various styles and skill levels. Use the Class Finder to select classes based on your preferences. You can even download classes for offline use.

DOYOU

DoYou app icon with a white misshapen circle on a purple background.

Discover hundreds of guided programs and classes to reach your goals, whether it’s getting stronger, more flexible, or finding inner peace. Stay motivated, track your progress, and earn rewards as you follow along with over 150 guided programs led by top teachers. From yoga and Pilates to meditation and fitness, they have it all. Start your journey today!

Yoga-Go

Yoga-Go app icon with a black upward caret symbol on a white background.

Get fit and flexible with Yoga-Go! Choose from personalized 7-30 minute workouts, including yoga, pilates, and more. Track your progress, explore 500+ poses, and stay motivated with video and audio guidance. Whether you’re a beginner or advanced, Yoga-Go has plans for everyone. Achieve your fitness goals and improve your well-being with this all-in-one app. Start today!

1. Mika Kivimäki, et al., Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant data, The Lancet, 2012;380(9852):1491–7, doi: 10.1016/s0140-6736(12)60994-5, PMID: 22981903; PMCID: PMC3486012: https://pubmed.ncbi.nlm.nih.gov/22981903/

2. Vivek Kumar Sharma, Thakur Gurjeet Singh, Chronic Stress and Diabetes Mellitus: Interwoven Pathologies, Current Diabetes Reviews, 2020;16(6):546–56, doi: 10.2174/1573399815666191111152248, PMID: 31713487: https://pubmed.ncbi.nlm.nih.gov/31713487/

3. Constance Hammen, et al., Chronic and acute stress and the prediction of major depression in women, Depression and Anxiety, 2009;26(8):718–23, doi: 10.1002/da.20571, PMID: 19496077; PMCID: PMC3380803: https://pubmed.ncbi.nlm.nih.gov/19496077/

4. Agnese Mariotti, The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication, Future Science, OA 2015;1(3), doi: 10.4155/fso.15.21, PMCID: PMC5137920; PMID: 28031896: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

5. Julia C. Basso, et al. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators, Behavioural Brain Research, 2019;356:208–20, doi: 10.1016/j.bbr.2018.08.023, PMID: 30153464: https://pubmed.ncbi.nlm.nih.gov/30153464/

6. Judith A Whitworth, et al., Cardiovascular consequences of cortisol excess, Vascular Health and Risk Management, 2005;1(4):291–9, doi: 10.2147/vhrm.2005.1.4.291, PMCID: PMC1993964; PMID: 17315601: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/

7. David S. Black, George M. Slavich, Mindfulness meditation and the immune system: a systematic review of randomized controlled trials, Annals of the New York Academy of Sciences, 2016;1373(1):13–24, doi: 10.1111/nyas.12998, PMID: 26799456; PMCID: PMC4940234: https://pubmed.ncbi.nlm.nih.gov/26799456/

8. Nicola S. Schutte, John M. Malouff, Shian-Ling Keng, Meditation and telomere length: a meta-analysis, Psychology & Health, 2020;35(8):901–15, doi: 10.1080/08870446.2019.1707827, PMID: 31903785: https://pubmed.ncbi.nlm.nih.gov/31903785/

9. Valentina Perciavalle, et al., The role of deep breathing on stress, Neurological Sciences, 2016;38(3):451–8, doi: 10.1007/s10072-016-2790-8, PMID: 27995346: https://pubmed.ncbi.nlm.nih.gov/27995346/

10. Klaudia Palak, et al., The changes of heart rate variability in response to deep breathing in professional swimmers, Folia Medica Cracoviensa, 2013;53(2):43-52, PMID: 24858456: https://pubmed.ncbi.nlm.nih.gov/24858456/

11. Ravinder Jerath, et al., Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system, Medical Hypotheses, 2006;67(3):566–71, doi: 10.1016/j.mehy.2006.02.042, PMID: 16624497: https://pubmed.ncbi.nlm.nih.gov/16624497/

12. Feifei Wang, Attila Szabo, Effects of Yoga on Stress Among Healthy Adults: A Systematic Review, Alternative Therapies in Health and Medicine, 2020;26(4):AT6214, PMID: 32088671: https://pubmed.ncbi.nlm.nih.gov/32088671/

13. Manuel Mücke, et al., Influence of Regular Physical Activity and Fitness on Stress Reactivity as Measured with the Trier Social Stress Test Protocol: A Systematic Review, Sports Medicine, 2018;48(11):2607–22, doi: 10.1007/s40279-018-0979-0, PMID: 30159718: https://pubmed.ncbi.nlm.nih.gov/30159718/

14. Yekta Said Can, et al., How to Relax in Stressful Situations: A Smart Stress Reduction System, Healthcare 2020;8(2):100, doi: 10.3390/healthcare8020100, PMCID: PMC7349817; PMID: 32316370: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7349817/

15. Fatih Ozbay, et al., Social Support and Resilience to Stress, Psychiatry (Edgmont), 2007;4(5):35–40, PMCID: PMC2921311; PMID: 20806028: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/.

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Dr. Mindy Pelz

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Dr. Mindy Pelz is well-known for her expertise in fasting, nutrition, and women’s health. As one of the pioneers of the fasting movement, she claims that fasting isn’t just for weight loss, but can also be used to biohack our bodies. She teaches that, when done right, fasting can boost metabolism, balance hormones, decrease inflammation, and prevent chronic illness.

Her company, Dr. Mindy Pelz Co., provides coaching, health programs, and online courses for individuals looking to improve their health through fasting. Aside from being a best selling author and keynote speaker, she shares her thoughts and expertise in her “The Resetter” podcast as well as via Instagram, and YouTube.

Dr. Pelz has been featured in numerous media outlets, including EXTRA TV, The Doctors, DailyMail TV, Well+Good, Real Simple, Healthline, and ABC 33/40. Her clients include high-profile actors, athletes, and CEOs who seek her guidance for achieving their health and wellness goals.  

Siim Land

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Siim Land, an Estonian author, high-performance coach, and online entrepreneur, is a professional biohacker who emphasizes the significance of mindset in overall health. Through health optimization techniques, he aims to enhance productivity, performance, and well-being. He founded Siim Land OÜ,, which offers courses and coaching on biohacking practices such as intermittent fasting, sleep optimization, and more.

Siim Land is also the co-founder of Naturistfood, a company that promotes healthy and sustainable products and encourages people to reduce their meat intake. The company also features Crump, a protein-rich food item.

He has been featured in media outlets such as Nuzest and Whole Foods Magazine, is a frequent speaker at the Biohacking Summit, and has been a guest on various podcasts where he shares his experience and insights on the mind-body connection, self-empowerment, and wellness. In addition, he has his own podcast and website, and shares content on Youtube and Instagram.

Biohacking Longevity FAQs

Biohacking Longevity Mindset

Unleashing the power of mindset biohacking for enhanced longevity and overall well-being.

  • How does having a sense of purpose contribute to biohacking longevity?

    Having a sense of purpose provides a strong motivational drive and a reason to live a fulfilling life. It promotes mental and emotional well-being, reduces the risk of mental health disorders, and contributes to overall longevity. A purpose-driven mindset can inspire individuals to make positive lifestyle choices and prioritize self-care.

  • What are a biohacker’s view on practicing gratitude for biohacking longevity?

    Dave Asprey see the power of gratitude in shaping a positive mindset and improving overall well-being. Practicing gratitude cultivates a sense of contentment, reduces stress, and enhances mental resilience. By incorporating gratitude practices into daily life, individuals can biohack their mindset for greater longevity and happiness.

  • How does stress management play a role in biohacking longevity?

    Chronic stress can have detrimental effects on physical and mental health, accelerating the aging process and increasing the risk of various diseases. Effective stress management techniques, such as meditation, mindfulness, or engaging in hobbies, help reduce stress hormones, support immune function, and contribute to longevity.

  • Can biohacking longevity with mindset include positive affirmations and visualizations?

    Yes, positive affirmations and visualization techniques can be powerful tools for biohacking longevity. By consciously directing thoughts towards positive outcomes, individuals can rewire their mindset, increase self-belief, and enhance overall well-being. These practices can help reduce stress, increase resilience, and promote a positive outlook on life.

  • What role does mindfulness play in biohacking longevity?

    Mindfulness involves being fully present in the moment, non-judgmentally observing thoughts and sensations. Practicing mindfulness can reduce stress, improve focus, enhance emotional regulation, and promote overall well-being. By incorporating mindfulness into daily life, individuals can biohack their mindset for increased longevity and quality of life.

  • Can biohacking longevity with mindset include setting intentions and goals?

    Absolutely. Setting intentions and goals provides a clear direction and purpose for personal growth and development. By defining meaningful objectives, individuals can align their actions with their long-term vision, increase motivation, and foster a positive mindset that supports longevity and self-improvement.

  • What are some biohacking strategies to cultivate a positive mindset for longevity?

    Biohacking strategies to cultivate a positive mindset include practicing mindfulness, engaging in daily gratitude exercises, surrounding oneself with positive influences, seeking personal growth opportunities, and engaging in stress-reducing activities like exercise or hobbies. These strategies help shape a positive mindset that supports longevity and well-being.

  • How does mindset influence lifestyle choices for biohacking longevity?

    Mindset plays a crucial role in making positive lifestyle choices. A growth-oriented mindset supports the adoption of healthy habits such as regular exercise, nourishing nutrition, quality sleep, and stress management techniques. By cultivating a positive mindset, individuals are more likely to prioritize self-care and engage in behaviors that promote longevity.

  • Can biohacking longevity with mindset include reframing limiting beliefs?

    Yes, reframing limiting beliefs is an essential aspect of biohacking longevity with mindset. By identifying and challenging self-limiting beliefs, individuals can replace them with empowering beliefs that support personal growth and resilience. This shift in mindset allows for greater possibilities and enhances overall well-being and longevity.

  • How can biohacking through self-reflection and awareness contribute to longevity?

    Self-reflection and self-awareness are powerful tools for biohacking mindset. By regularly examining thoughts, emotions, and behaviors, individuals gain insights into their patterns and triggers. This awareness allows for intentional changes and the development of healthier thought patterns, leading to increased resilience, improved stress management, and ultimately supporting longevity.

Biohacking Longevity Videos

Harnessing Mindset for Enhanced Longevity

Take a deep dive into the mindset biohacks that can contribute to a longer and more fulfilling life.

Reduce Stress to Increase Lifespan

Thoughts Matter: How Mindset Influences Aging & Lifespan

How Gratitude Rewires Your Brain

Ikigai | A Japanese Philosophy for Finding Purpose

Biohacking Longevity Resources

Additional Biohacking Mindset Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

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Ten Percent Happier

The Ten Percent Happier podcast is hosted by Dan Harris, an ABC news anchor and author. The podcast explores mindfulness, meditation, and well-being through interviews with a variety of guests, including meditation teachers, psychologists, neuroscientists, and spiritual leaders.

With a practical and down-to-earth approach, the podcast delves into topics such as stress reduction, emotional resilience, compassion, and personal growth. Each episode offers insights, strategies, and real-life stories to help listeners navigate the challenges of everyday life and cultivate a greater sense of well-being.

The Ten Percent Happier podcast aims to make meditation and mindfulness accessible to individuals seeking greater peace and happiness in their lives.

TenPercent.com

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The Science of Well-Being

“The Science of Well-Being” is a free course on Coursera offered by Yale University.

Taught by Professor Laurie Santos, the course aims to increase personal happiness and develop productive habits. It challenges misconceptions about happiness, explores the reasons behind our flawed expectations, and shares research-backed insights to facilitate change. Through videos, readings, quizzes, and assignments, participants learn to overcome biases and improve their well-being.

The course delves into topics like countering cognitive biases, identifying true sources of happiness, and incorporating wellness activities into daily life. Participants are encouraged to engage in a four-week “rewirement challenge” to apply the course concepts and foster lasting positive change.

The Science of Well-Being