Biohack Your Longevity With a Better Diet and Nutrition

Adequate water intake, fasting, and nutrition are proven biohacks for a long life

Illustration of a man chewing and cutting meat, a healthy meal and glass of water on the table, cluster of healthy foods next to a scale, and icon of a fork and knife next to a clock.

Table of Contents

Diet

Diet Biohacks Promote Longevity With Tasty, Colorful, and Nutritious Foods

While the ideal diet may vary according to each individual, biohacking your longevity will always entail choosing your food wisely. By avoiding sugars and processed foods, you’ll improve your health and the way you age.

Mediterranean wrap next to a bottle of olive oil with the sea in the background.

The Longevity Diet: Biohacking With Food

When it comes to optimizing your lifespan, your diet undoubtedly plays a very critical role. Clinical trials focused solely on the impact of diet and nutrition on health are notoriously hard to perform seeing as not all important variables can be controlled. That said, research has provided us with certain fundamental principles we can rely on. 

First off, there’s no one diet that is right for everyone, especially as far as longevity is concerned. Every person has their own unique genetic and biological makeup which will interact in a specific way with the food they eat. To gain insight into which diets may help support longevity, it’s helpful to look at what long-lived populations eat.

Research Shows Biohackers Can Eat Like in “Blue Zones”

The Blue Zones are five locations around the world where people live for an exceptionally long time, with many individuals living past the age of 100 in good health. People in the Blue Zones tend to eat diets rich in fruits, vegetables, and legumes with small amounts of meat.1

Nutrient-dense foods including fresh fruits and vegetables, legumes, and nuts, are consistently linked to greater life expectancy.2 Diets high in fiber have also been linked to a lower risk of death.3

The Mediterranean diet is one of the most well-documented diets for improving healthspan and lifespan.4 It emphasizes fruits, vegetables, whole grains, legumes, and nuts, along with moderate amounts of fish and poultry.

Avoid Sugars and Processed Foods for Longevity

One thing that most nutrition experts can agree on is limiting processed foods. These foods are typically high in sugar and unhealthy fats which can cause high levels of inflammation in the body. Highly processed foods increase the risk of developing chronic diseases such as obesity, diabetes, and heart disease, not to mention they increase the risk of dying from all causes.5,6 

You’ll also want to limit or avoid foods that quickly spike your blood sugar levels like sugary drinks, white rice, and white bread. Large spikes in blood sugar can cause oxidative stress, which damages your blood vessels and can lead to heart disease.7,8 Avoid diets that are high in simple sugars and fried foods as they can accelerate aging by increasing the levels of advanced glycation end products, or AGEs, in your body.9 AGEs are harmful compounds that form when sugars stick to proteins in the bloodstream. They’re linked to many age-related diseases including diabetes, Alzheimer’s disease, and heart disease.10 The more sugar in your bloodstream, the more likely AGEs will form.

Experiment With a Longevity Diet That’s Best for You

Choosing the right diet for you doesn’t have to be complicated. To make things simple, follow a nutrient-dense diet without excess calories, which doesn’t cause dramatic swings in blood sugar, is free from processed foods, and doesn’t cause excess oxidative stress and inflammation. Finding your optimal diet will probably involve some trial and error, but the health and longevity benefits will be well worth it!

“There are benefits to every diet. Your job is to remain curious and pick the parts of each that make you feel the best and work best for your body composition and biomarkers.”

Max Lugavere

Longevity & Wellness Expert

Banner with tomato slices, black olive rings, basil leaves, and drizzled olive oil.

Anti-Inflammatory Diets

The DASH Diet

Heart-shaped plate of ingredients approved by the Dash Diet including raw fish fillet, avocado, oil, berries, nuts and other healthy foods.

The DASH Diet emphasizes nutrient-rich foods while limiting sodium, sugars, and fats, effectively lowering blood pressure and preventing heart disease. Their personalized DASH Diet Meal Plan aligns with your preferences and dietary needs for effective weight loss and blood pressure control.

Nordic Diet

Wooden bowl of red cabbage and carrot coleslaw approved by the Nordic Diet.

This 30-day meal plan supports weight control with three meals and two snacks daily, totaling 1,400 to 1,500 calories. Adjust for more calories if needed. Recipes serve four but provide two servings per meal for efficient shopping and cooking. Use grocery lists as checklists.

Factor 75

Plate of Creamy Parmesan Chicken with Roasted Broccoli and Tomatoes by Factor 75.

Factor makes healthy living easy with convenient, fresh, ready-made meals. They handle shopping, prep, cooking, and delivery, so you can effortlessly embrace clean eating. Achieve your fitness and wellness goals with the support of dietitians and nutrition coaching programs. Create Your First Box.

Ketogenic

Whole keto pumpkin pie with one triangular piece slightly pulled out.

Ketosis is a potent metabolic state with numerous health benefits, and Ketogenic.com is your ultimate resource to make keto a sustainable lifestyle with scientifically backed information and tools. Discover the power of keto to improve body composition, mental clarity, and overall health with Ketogenic.com as your trusted guide.

Mediterranean Diet

Plate with beet hummus surrounded by Mediterranean diet staples like cucumbers, tomatoes, pita chips, and red onion.

Mediterranean Living’s mission is to offer the best of the Mediterranean Diet from around the globe. You’ll discover recipes, videos, and insights from experts, cookbook authors, and enthusiasts. They’re dedicated to expanding their resources and welcome your feedback as they grow.

Okinawa Diet

Square stone bowl with vegetable stir fry recipe approved by the Okinawa Diet.

The Okinawa Diet, known for its longevity benefits, is predominantly plant-based. Contrary to common belief, it consists of only 1% fish, meat, dairy, and eggs each, with the majority being vegetables and beans. The primary calorie sources are purple and orange sweet potatoes, making it anti-inflammatory and antioxidant-rich.

Autoimmune Protocol Diets

The Honest Spoonful

Round pan of No Bake Strawberry Pie by The Honest Spoonful.

Beth Chen is a dedicated advocate for optimal health, specializing in AIP recipes to support those with autoimmune conditions and chronic illnesses. She believes in making healthy food delicious, nourishing, and healing for families. Beth’s culinary expertise has gained recognition on Today.com, CamillaStyles.com, Buzzfeed.com, and thekitchn.com. Alongside her family and her little sous chef (her son), she’s committed to promoting wholesome living.

AIP Recipe Collection

Illustrated halved avocado with a heart-shaped pit.

The AIP Recipe Collection is a comprehensive resource for those beginning their AIP (Autoimmune Protocol) journey, offering valuable information and curated resources. While primarily serving as a hub for FAQs, recommended reading, cookbooks, and apps, it also includes recipe recommendations. Please note it’s not a substitute for professional medical advice. Join their Facebook group for daily recipe inspiration and explore the founder’s personal story on the site.

Low-Methionine Diet

How to Starve Cancer Naturally

Join the workshop to discover the latest insights on using methionine restriction to manage cancer progression and metastasis. How to Starve Cancer Naturally delves into the scientific research, explore supplement pros and cons, and shows how this dietary approach can enhance lifespan and overall health. Every week, they tackle new topics in this ongoing workshop.

The Low Methionine Recipe Book

Cover of The Low Methionine Recipe Book with eight dishes of various spices surrounded by dried whole spices such as cinnamon sticks and chilies.

Methionine is an essential amino acid abundant in most diets, often consumed in excess. Studies suggest that a methionine-restricted diet can extend lifespan, aid weight loss, and enhance overall well-being. Their recipe book offers a simple way to reduce methionine intake while providing essential proteins. Explore their easy-to-follow recipes using naturally low-methionine ingredients to take the first step toward improving your life.

Paleo Diet

Paleo Leap

Bowl of slow cooker paleo beef stew by Paleo Leap.

Paleo Leap, founded by Sébastien Noël, is dedicated to health, wellness, and spirituality. It started as Paleo Diet Lifestyle in 2010 and evolved into Paleo Leap in 2014. While Seb began the journey, Paleo Leap is now operated by Rick Norton, who graduated from the Kresser Institute’s Adapt Functional Health Coaching program in 2021. Their mission is to provide accurate information in an easy-to-understand format, helping people make positive health changes for a happier life.

The Paleo Mom

Large bowl of hummus by The Paleo Mom.

ThePaleoMom.com, founded by Dr. Sarah Ballantyne, PhD, a medical biophysicist and mother, is an award-winning website. It offers a wealth of resources, including in-depth articles explaining the scientific connection between diet, lifestyle, and health, family-friendly recipes, and numerous practical tips. It serves as a valuable toolkit for achieving lasting improvements in health and well-being.

Nom Nom Paleo

Plate with large green goddess cobb salad by Nom Nom Paleo.

Michelle Tam’s recipes are a fusion of Asian and California influences, bursting with bold and delightful flavors. She excels at crafting health-conscious dishes that deliver a taste explosion in every bite.

Oryx Desert Salt

Spice grinder of Oryx Desert Salt smoked salt.

Oryx Smoked Salt is a premium cold-smoked salt with a French Oak flavor. It comes in a convenient grinder with a durable ceramic head, making it long-lasting, refillable, and reusable. Elevate your dishes with the rich, smoky flavor of Oryx Smoked Salt.

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. Lars T. Fadnes, et al., Estimating impact of food choices on life expectancy: A modeling study, PLOS Medicine, 2022;19(2):e1003889, doi: 10.1371/journal.pmed.1003889, PMID: 35134067; PMCID: PMC8824353: https://pubmed.ncbi.nlm.nih.gov/35134067/

3. Ryoko Katagiri, et al., Dietary fiber intake and total and cause-specific mortality: the Japan Public Health Center-based prospective study, The American Journal of Clinical Nutrition, 2020;111(5):1027–35, doi: 10.1093/ajcn/nqaa002, PMID: 31990973: https://pubmed.ncbi.nlm.nih.gov/31990973/

4. Angelo Campanella, et al., The effect of the Mediterranean Diet on lifespan: a treatment-effect survival analysis of a population-based prospective cohort study in Southern Italy, International Journal of Epidemiology, 2020;50(1):245–55, doi: 10.1093/ije/dyaa222, PMID: 33156916: https://pubmed.ncbi.nlm.nih.gov/33156916/

5. G. Pagliai, et al., Consumption of ultra-processed foods and health status: a systematic review and meta-analysis, British Journal of Nutrition, 2020;125(3):308–18, doi: 10.1017/s0007114520002688, PMID: 32792031; PMCID: PMC7844609: https://pubmed.ncbi.nlm.nih.gov/32792031/

6. Anaïs Rico-Campà, et al., Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study, BMJ, 2019:l1949, doi: 10.1136/bmj.l1949, PMCID: PMC6538973;PMID: 31142450: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538973/

7. Antonio Ceriello, et al., Oscillating Glucose Is More Deleterious to Endothelial Function and Oxidative Stress Than Mean Glucose in Normal and Type 2 Diabetic Patients, Diabetes, 2008;57(5):1349–54, doi: 10.2337/db08-0063, PMID: 18299315: https://pubmed.ncbi.nlm.nih.gov/18299315/

8. Junzhen Wu, et al., The Role of Oxidative Stress and Inflammation in Cardiovascular Aging, BioMed Research International, 2014;2014:1–13, doi: 10.1155/2014/615312, PMID: 25143940: https://pubmed.ncbi.nlm.nih.gov/25143940/

9. George Suji, S. Sivakami, Glucose, glycation and aging, Biogerontology, 2004;5(6):365–73, doi: 10.1007/s10522-004-3189-0, PMID: 15609100: https://pubmed.ncbi.nlm.nih.gov/15609100/

10. Manuela Aragno, Raffaella Mastrocola, Dietary Sugars and Endogenous Formation of Advanced Glycation Endproducts: Emerging Mechanisms of Disease, Nutrients, 2017;9(4):385, doi: 10.3390/nu9040385, PMID: 28420091; PMCID: PMC5409724: https://pubmed.ncbi.nlm.nih.gov/28420091/.

Fasting

Eat, Then Stop: Fasting Helps Biohackers Improve Longevity

Fasting, the practice of limiting eating to certain time-restricted windows, has repeatedly been shown to increase cellular repair and turn on genes that help optimize longevity. Fewer calories help you live longer, too.

Dinner plate with a fork wrapped in a measuring tape on top.

Intermittent Fasting: a Multi-Purpose Biohack

Fasting has proven itself to be a powerful tool for improving health and should be a part of every biohacker’s longevity strategy. There are several types of fasting, each of which has its own unique benefits. 

Intermittent fasting (IF) has recently become one of the most popular forms of fasting. It involves only eating during specific hours each day. The most common approach is the 16/8 method in which you only eat during an 8-hour window during the day and fast for the remaining 16 hours. 

Research has demonstrated that intermittent fasting can improve insulin sensitivity, reduce inflammation, improve mitochondrial function, and stimulate cellular repair.1,2 These effects can help prevent the onset of age-related diseases like cancer and diabetes. Intermittent fasting may also increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain health and reduces the risk of cognitive decline.

Experienced Biohackers Can Try Extended Fasting

Extended fasting involves only drinking water for long periods of time, usually 24 hours to a week. This form of fasting helps promote deep autophagy, a process where the body breaks down and recycles old and damaged cellular components.4 Autophagy is important for cellular repair, resilience, and metabolic efficiency, and evidence strongly suggests that stimulating autophagy can increase lifespan.5 Clinical trials have come to the conclusion that extended fasting can reduce inflammation and oxidative stress, both of which play significant roles in aging and chronic disease.6 Extended fasting can also increase insulin sensitivity, improve cholesterol levels and heart health, boost immune function, and support brain health.6,7

Research Supports Caloric Restriction for Longevity

For nearly a century, researchers have noted that reducing caloric intake by about 20-40%, without causing nutrient deficiencies, can extend the lifespan of worms, flies, rodents, and even nonhuman primates.9 This technique is known as caloric restriction (CR) and is one of the most studied approaches for increasing lifespan. Research in animals has found that caloric restriction can improve cardiovascular health by reducing blood pressure, cholesterol levels, and oxidative stress.9 CR can also improve immune function, reduce the risk of age-related cognitive decline, improve brain function, and reduce the risk of multiple age-related diseases.10, 11

While similar evidence in humans is lacking some studies have suggested that caloric restriction can improve many of the same health markers in humans. Okinawans, some of the longest-lived people on the planet, have a tradition of only eating until they are 80% full.12 Overall, calorie restriction seems to be promising when it comes to longevity. However, this practice can bring about side effects in the long term including reduced libido, sensitivity to cold, and disruption of menstrual cycles in women.11 

Fasting may be one of the most powerful tools we have for slowing the aging process and repairing damaged cells. Nevertheless, always consult with your doctor before starting any kind of fasting regimen.

“If there were to be only one thing that an average normal person could do to improve their health and body composition with minimal effort, then it would be time-restricted eating.”

Siim Land

Longevity Expert & Author

Row of illustrated clocks with hands at different times, some with healthy foods on them.

Fasting Apps

FastHabit

FastHabit simplifies Intermittent Fasting with customizable fasting hours, intuitive tracking, and practical features. You can set fasting durations, receive reminders, track your weight, and sync data across devices, including Apple Watch and HealthKit. Stay motivated with streaks and calendar views for a successful fasting experience.

Zero

Zero Intermittent Fasting app icon with white text on a red-orange background.

Tired of dieting? Zero offers a better way. Join millions of successful Zero members and transform your life. Their fasting app, featured in top publications, is rooted in science and backed by experts. Start with one simple habit, like fasting, and gradually build a healthier you. Break free from dieting and embrace lifelong habits with Zero.

Noom

Noom app icon with a white small circle to the upper right of a larger circle on a salmon-colored background.

Noom goes beyond traditional methods. On average, Noom users lose 15.5 pounds in 16 weeks, twice as much as those trying on their own. Using psychology, technology, and human coaching, Noom helps you make informed choices by understanding your behavior. Get a clear, actionable plan, track progress, and receive ongoing support to stay consistent and motivated for long-term success.

Window

Window Intermittent Fasting Tracker app logo with teal fork and knife icons on a white background.

Achieve a healthier you with Window, your personalized intermittent fasting guide. Based on science and expert guidance, Window offers tailored recommendations to fit your lifestyle. Track your fasting, set and monitor weight loss goals, record water intake, and gain valuable insights from nutritionists. Make lasting changes to your lifestyle with Window!

Online Fasting Groups

House of Keto

House of Keto logo with an illustrated outline of a house with an avocado inside.

Abby’s health journey included a remarkable 21-day water-only fast in December 2019, which led to the shrinkage and eventual disappearance of a six cm breast mass. Battling a rare breast disease, she chose prayer and fasting over immediate chemotherapy and surgery to gain clarity. During the fast, she consumed only water, experiencing reduced pain. Her faith played a crucial role in her healing, inspiring her to advocate for water fasting as a tool for ultimate health and wellness.

Life Extension

Life Extension logo with blue, teal, and navy geometric hexagon shape.

High fasting and postprandial glucose levels can increase the risk of heart disease and diabetic complications. While it’s challenging for some to maintain fasting glucose below 100 mg/dL, this article discusses various factors like nutrients, hormones, medications, and lifestyle changes that can help inhibit glucose absorption, enhance insulin sensitivity, and promote healthy glucose levels.

Autophagy Supplements

Thorne

Optimal brain function hinges on good nutrition, as the brain requires essential nutrients to power nerves, facilitate neurotransmitter production, and shield against oxidative stress. This nutritional significance applies not only to everyday individuals but also to those engaged in high-impact activities, such as contact sports, both before and after participation. SynaQuell offers a scientifically formulated blend of nutrients designed to support brain health, with SynaQuell+ providing higher doses for short-term post-impact recovery, while SynaQuell serves as a suitable choice for daily maintenance. Both versions contain the same key ingredients, contributing to overall brain well-being.

Container of Thorne SynaQuell supplement powder for healthy brain and cognitive function.

Fasting-Mimicking Diet

Pressed

Six bottles of juice for the Pressed Cleanse 1 beginner juice cleanse.

Cleanse 1, Pressed’s beginner juice cleanse, incorporates almond-based blends for added healthy fats and protein, keeping you satisfied. It features popular, delicious juices to enjoy every two hours in a specific order. With a total calorie count of 1160, this cleanse provides a digestive break and delivers a nutrient-rich, plant-based infusion of antioxidants.

ProLon

Box of ProLon ReSet 1-Day Fasting Kit.

ProLon Reset offers a scientifically tested and patented nutrition formula that nourishes your body while maintaining a fasting state, promoting fat breakdown for fuel. It’s a convenient way to experience a day without artificial foods or meal prep, kickstarting your path to a longevity-focused lifestyle.

1. Lisandra Joaquim, et al. Benefits, mechanisms, and risks of intermittent fasting in metabolic syndrome and type 2 diabetes, Journal of Physiology and Biochemistry, 2022;78(2):295–305, doi: 10.1007/s13105-021-00839-4, PMID: 34985730: https://pubmed.ncbi.nlm.nih.gov/34985730/

2. Izzah Vasim, et al., Intermittent Fasting and Metabolic Health. Nutrients, 2022;14(3):631, doi: 10.3390/nu14030631, PMCID: PMC8839325; PMID: 35276989: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/

3. Basem H. Elesawy, et al., The Impact of Intermittent Fasting on Brain-Derived Neurotrophic Factor, Neurotrophin 3, and Rat Behavior in a Rat Model of Type 2 Diabetes Mellitus, Brain Sciences, 2021;11(2):242, doi: 10.3390/brainsci11020242, PMID: 33671898; PMCID: PMC7918995: https://pubmed.ncbi.nlm.nih.gov/33671898/

4. Mohammad Bagherniya, et al., The effect of fasting or calorie restriction on autophagy induction: A review of the literature, Ageing Research Reviews, 2018;47:183–97, doi: 10.1016/j.arr.2018.08.004, PMID: 30172870: https://pubmed.ncbi.nlm.nih.gov/30172870/

5. Li Luo, Zheng-Hong Qin, Autophagy, Aging, and Longevity, Autophagy: Biology and Diseases, 2019:509–25, doi: 10.1007/978-981-15-0602-4_24, PMID: 31777001: https://pubmed.ncbi.nlm.nih.gov/31777001/

6. Eugene Scharf, et al., The Effects of Prolonged Water-Only Fasting and Refeeding on Markers of Cardiometabolic Risk, Nutrients, 2022;14(6):1183, doi: 10.3390/nu14061183, PMID: 35334843; PMCID: PMC8951503: https://pubmed.ncbi.nlm.nih.gov/35334843/

7. Jiawei Qian, et al., Innate immune remodeling by short‐term intensive fasting, Aging Cell, 2021;20(11), doi: 10.1111/acel.13507, PMID: 34705313; PMCID: PMC8590100: https://pubmed.ncbi.nlm.nih.gov/34705313/

8. Yiren Wang, Ruilin Wu, The Effect of Fasting on Human Metabolism and Psychological Health, Disease Markers, 2022;2022:1–7, doi: 10.1155/2022/5653739, PMCID: PMC8754590; PMID: 35035610: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8754590/

9. James L. Dorling, Corby K. Martin, Leanne M. Redman, Calorie restriction for enhanced longevity: The role of novel dietary strategies in the present obesogenic environment, Ageing Research Reviews, 2020;64:101038, doi: 10.1016/j.arr.2020.101038, PMCID: PMC9036399; PMID: 32109603: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036399/

10. Simin N. Meydani, et al., Long-term moderate calorie restriction inhibits inflammation without impairing cell-mediated immunity: a randomized controlled trial in non-obese humans, Aging, 2016;8(7):1416–31, doi: 10.18632/aging.100994, PMCID: PMC4993339; PMID: 27410480: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993339/

11. Jasper Most, et al., Calorie restriction in humans: An update, Ageing Research Reviews, 2017;39:36–45, doi: 10.1016/j.arr.2016.08.005, PMCID: PMC5315691; PMID: 27544442: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315691/

12. 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/.

Water

Water Intake Is a Refreshingly Important Biohack for Longevity

Are you drinking enough water, and is your water free of toxins and pollutants? Sufficient water intake is often overlooked, but there is no denying that it’s crucial when it comes to health and longevity. Drink up!

Half-full glass pitcher and cup of water with a kitchen sink in the background.

Hydration Biohacks Increase Your Longevity

Everyone knows that drinking water is crucial to overall health and well-being. Among many other functions, water helps remove toxins from the body, regulates body temperature, and lubricates joints. Being dehydrated is associated with premature aging, an increased risk of developing chronic diseases, and shortened lifespan. Water is therefore a key component of longevity, however, not all water is created equal and certain types of water may offer unique longevity benefits.1

Molecular Hydrogen Water

Molecular hydrogen water, also known as hydrogen-rich water, is water that contains dissolved hydrogen gas. Molecular hydrogen is a potent antioxidant that can help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. Molecular hydrogen water can also improve insulin sensitivity and glucose levels, support heart health, improve liver and kidney function, and reduce fatigue resulting from exercise.2 In a study of elderly people, molecular hydrogen water improved several age-related health markers including telomere length, brain health, and physical function.3 Telomere shortening is thought to be one of the fundamental hallmarks of aging.

Well and Spring Water

Well water and spring water are similar in that they come from the same place — groundwater from aquifers. The difference between them is that well water is piped up from the ground, while spring water naturally flows from the ground and is typically collected from a natural spring or well. Both types of water are known to contain high levels of beneficial minerals, including calcium, magnesium, and potassium, which can support overall health and longevity. Spring water particularly stands out because it’s typically free from harmful contaminants such as pesticides, heavy metals, and chlorine, often found in tap water.5

Alkaline Water

Alkaline water is water with a pH above 7.0. Research has shown that alkaline water may help with certain conditions by reducing acid reflux, improving bowel movements, and improving blood flow and oxygen delivery throughout the body.6,7,8 One study even found that alkaline water increased lifespan in mice. However, more human studies are required to explore these findings and determine the overall benefits of drinking alkaline water.9

Waters to Avoid: Anything in Plastic!

Although commercial water bottles are everywhere and make water very accessible, plastic water bottles contain microplastics and other harmful compounds that cause inflammation and oxidative stress, disrupt your hormones, and harm your microbiome.10 It’s therefore best to avoid them as much as you can. Glass and stainless steel are the best alternatives.

Depending on where you live, tap water may contain various pollutants and toxins including chlorine, heavy metals, chlorine, and trace levels of certain medications. Exposure to these can contribute to diseases including heart disease, diabetes, and even cancer.11 In light of this, the best option is to use a reverse osmosis filter and then add minerals to your water using a multi-mineral supplement.

“If you’re not hydrated, everything else you do to stay healthy (exercising, eating right, stress management, sleep) is undercut.”

Dr. Dana Cohen

Holistic Doctor

Banner of multi-colored blue waves representing water.

Molecular Hydrogen Water

HydroTab

Container of HydroTab molecular hydrogen tablets.

HydroTab is a proprietary formula of magnesium and malic acid that quickly generates hydrogen-rich water. Users have reported increased energy, focus, physical performance, faster recovery, and overall improved health.

Cymbiotika

Box of Cymbiotika molecular hydrogen effervescent tablets next to a blister pack.

Hydrogen, the smallest molecule, acts as a potent antioxidant, effortlessly passing through cellular barriers to preserve the body’s free radical equilibrium and decrease oxidative stress. Their H2 tablets offer an excellent method to produce hydrogen-rich water.

Litewater

Four 2-liter bottles of Litewater-10 Deuterium Depleted Water.

Litewater-10 is the world’s most Deuterium Depleted drinking water, making it suitable for use as a “concentrate.” The Litewater-Mix protocol outlines how to expand the volume of Litewater-10 DDW, reducing costs for personal maintenance, therapeutic, or anti-aging programs.

Affordable Water Filters

Aǹalemma

Analemma water wand and lid next to the box.

The Aǹalemma Wand is a portable device that turns regular water into a full-spectrum, coherent state. It contains a quartz vial filled with Mother Water, a positively charged water obtained through a year-long process. Swirling the Aǹalemma Wand in water transfers the frequency and structure of Mother Water.

Berkey

Berkey water filter system in chrome.

Choose the right Berkey® system size based on your needs. They offer seven sizes to accommodate your space, the number of people you want to serve, and your intended water usage. For daily use, multiply the number of people by .5 gallons, and for emergencies, use .75 gallons per person as a minimum estimate of daily water consumption.

Jolie

Jolie filtered showerhead in vibrant red color.

The Jolie Filtered Showerhead enhances your skin, hair, and overall well-being by removing chlorine and heavy metals from your shower water. Experience guaranteed improvements in your skin and hair with Jolie, and they’re confident you’ll love it.

Aarke

Aarke glass water purifier pitcher next to the stainless steel filter.

The Aarke Purifier is a stylish and durable water filter pitcher made primarily from high-quality glass and stainless steel. It includes a detachable silicone bumper for added protection against bumps and scratches.

Advanced Water Filters

Doc of Detox

The Portable Unit offers a convenient way to enjoy energy-infused Structured Water both at home and while on the go. Structured Water is highly absorbable by your cells, promoting optimal hydration and healing. It is known as the top choice for health and wellness, as it undergoes a natural process of becoming symmetrically structured in a geometric shape through contact with various natural elements. This process reduces surface tension, eliminates toxins, and enhances hydration power. Structured Water holds a clean memory, making it beneficial for the body’s rejuvenation and overall well-being.

Doc of Detox structured water portable unit.

Portable Water Filters

Brita

Brita premium hard-sided filtering water bottle in orchid color next to a spare filter.

Brita can stay refreshed and hydrated while on the move with the Premium Hard-Sided Filtering Water Bottles. These bottles are not only stylish but also free of BPA, ensuring Brita’s water stays clean and safe. With a generous 26-ounce capacity, Brita can enjoy cold, delicious water anywhere.

LARQ

LARQ Bottle Filtered purifying water bottle in black onyx color with straw and carabiner cap.

Introducing LARQ, a revolutionary portable water filtration system that combines high-performance Nano Zero filter technology with zerovalent iron, delivering a seamless and low-pressure drinking experience. Larq is here to change the way you enjoy clean water on the go.

Clearsource

Clearsource Nomad water purifying system for lakes and streams.

The Clearsource Nomad is a top choice for outdoor adventurers, offering superior water purification from lakes and streams. With a strong 15 Amp pump that can draw water from up to 100 feet away and 20 feet in elevation, this system uses NASA-derived filter technology to remove impurities and improve taste.

LifeStraw

LifeStraw Community high-capacity water purifier reservoir.

The LifeStraw Community is a high-capacity water purifier that provides long-lasting protection against viruses, bacteria, parasites, microplastics, and more. Independently lab tested and BPA-free, it includes an Ultrafiltration Membrane with a lifetime capacity of 26,000 gallons, sufficient for 25 people for 3 years based on recommended daily water consumption.

1. Natalia I.Dmitrieva, et al., Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality, eBioMedicine, 2023;87:104404, doi: 10.1016/j.ebiom.2022.104404, PMID: 36599719; PMCID: PMC9873684: https://pubmed.ncbi.nlm.nih.gov/36599719/

2. Zhiling Fu, Jin Zhang, Yan Zhang, Role of Molecular Hydrogen in Ageing and Ageing-Related Diseases, Oxidative Medicine and Cellular Longevity, 2022;2022:1–17, doi: 10.1155/2022/2249749, PMCID: PMC8956398; PMID: 35340218: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8956398/

3. Dragana Zanini, et al., The effects of 6-month hydrogen-rich water intake on molecular and phenotypic biomarkers of aging in older adults aged 70 years and over: A randomized controlled pilot trial, Experimental Gerontology, 2021;155:111574, doi: 10.1016/j.exger.2021.111574, PMID: 34601077: https://pubmed.ncbi.nlm.nih.gov/34601077/

4. Mengling Yang, et al., Hydrogen: A Novel Option in Human Disease Treatment, Oxidative Medicine and Cellular Longevity, 2020;2020:1–17, doi: 10.1155/2020/8384742, PMCID: PMC7495244; PMID: 32963703: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7495244/

5. Sara Quattrini, Barbara Pampaloni, Maria Luisa Brandi, Natural mineral waters: chemical characteristics and health effects, Clinical Cases in Mineral and Bone Metabolism, 2016, doi: 10.11138/ccmbm/2016.13.3.173, PMCID: PMC5318167; PMID: 28228777: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318167/

6. Jamie A. Koufman, Johnston Nikki, Potential Benefits of pH 8.8 Alkaline Drinking Water as an Adjunct in the Treatment of Reflux Disease, Annals of Otology, Rhinology & Laryngology, 2012;121(7):431–4, doi: 10.1177/000348941212100702, PMID: 22844861: https://pubmed.ncbi.nlm.nih.gov/22844861/

7. Yoshinori Tanaka, et al., Daily ingestion of alkaline electrolyzed water containing hydrogen influences human health, including gastrointestinal symptoms, Medical Gas Research, 2018;8(4):160, doi: 10.4103/2045-9912.248267, PMCID: PMC6352572; PMID: 30713669: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352572/

8. Joseph Weidman, et al., Effect of electrolyzed high-pH alkaline water on blood viscosity in healthy adults, Journal of the International Society of Sports Nutrition, 2016;13(1), doi: 10.1186/s12970-016-0153-8, PMID: 27932937; PMCID: PMC5126823: https://pubmed.ncbi.nlm.nih.gov/27932937/

9. Massimiliano Magro, et al., Alkaline Water and Longevity: A Murine Study, Evidence-Based Complementary and Alternative Medicine, 2016;2016:1–6, doi: 10.1155/2016/3084126, PMID: 27340414; PMCID: PMC4906185: https://pubmed.ncbi.nlm.nih.gov/27340414/

10. Isabella Gambino, et al., Occurrence of Microplastics in Tap and Bottled Water: Current Knowledge, International Journal of Environmental Research and Public Health, 2022;19(9):5283, doi: 10.3390/ijerph19095283, PMCID: PMC9103198; PMID: 35564678: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103198/

11. Cristina M. Villanueva, et al., Assessing Exposure and Health Consequences of Chemicals in Drinking Water: Current State of Knowledge and Research Needs, Environmental Health Perspectives, 2014;122(3):213–21, doi: 10.1289/ehp.1206229, PMCID: PMC3948022; PMID: 24380896: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3948022/.

The Biohacker’s Blog

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Biohacking Longevity News & Trends

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Biohacking Longevity Pioneers

Longevity Experts

Broaden your understanding of longevity science by tracking the latest findings from these accomplished specialists.

Dr. Alberto Villoldo

Black and white photo of biohacker Dr. Alberto Villoldo on a green background.

Dr. Alberto Villoldo is a Cuban anthropologist, psychologist, shaman, and author. He has studied indigenous cultures and researched mind-body medicine, meditative practices, and the neurophysiology of healing. He seamlessly merges these ancient traditions with modern health approaches and believes in working with the body’s natural energy systems to biohack health. 

He is the founder of The Four Winds Society, an organization offering training in Shamanic Energy Medicine. He also founded the Light Body School, a training program specializing in healing, personal transformation, and soul retrieval. Dr. Villoldo’s books encompass meditation, shamanic healing techniques, and the indigenous practices of tribal communities.

He has been a speaker at various conferences and shaman summits and has been featured in media outlets such as the Irish Times, The New York Times, and Independent TV. Engaging with a global audience, Dr. Villoldo shares his expertise in podcasts and connects with his audience through Twitter, Instagram, and YouTube.

Dr. Jason Fung

Black and white photo of biohacker Dr. Jason Fung on a green background.

Dr. Jason Fung is a Canadian nephrologist, researcher, and author who advocates for functional medicine. He believes that being in a persistently fed state can have negative effects on health and that intermittent fasting is beneficial.

In addition to serving as the acting Managing Director of the nonprofit Public Health Collaboration, Dr. Fung is also the Medical Director of the Intensive Dietary Management Program in Toronto and a member of the editorial board at the Journal of Insulin Resistance. He co-founded The Fasting Method, which offers programs and advice on weight loss, intermittent fasting, and nutrition for the management of various illnesses.

Dr. Fung is a popular keynote speaker and discusses topics such as intermittent fasting, biohacking techniques, and functional medicine. He has been featured in various media outlets, including The Morning Show, Reader’s Digest, and The Daily Mail. He engages with his audience through guesting in podcasts and his website, YouTube and Instagram accounts.

Biohacking Longevity FAQs

Biohack Longevity with Nutrition

Unveiling the power of nutrition as a lifestyle change for biohacking benefits in longevity.

  • How does dieting impact biohacking longevity?

    Dieting plays a crucial role in biohacking longevity by optimizing nutrient intake, managing weight, and supporting overall health. By adopting a nutrient-dense, whole foods-based diet, individuals can provide their bodies with essential vitamins, minerals, and antioxidants, reducing the risk of chronic diseases and promoting longevity.

  • How does biohacking longevity with nutrition involve optimizing macronutrient ratios?

    Optimizing macronutrient ratios, such as the balance between carbohydrates, proteins, and fats, is a key aspect of biohacking longevity with nutrition. Balancing macronutrients supports metabolic health, regulates energy levels, and can influence weight management. Individual needs may vary, and finding the optimal macronutrient ratios is important for biohacking longevity.

  • Can biohacking longevity with nutrition include personalized nutrition plans?

    Yes, biohacking longevity with nutrition often involves personalized nutrition plans tailored to an individual’s unique needs. Factors such as genetics, lifestyle, and health goals are considered to create personalized nutrition strategies. These plans may focus on nutrient-dense foods, specific dietary protocols, and addressing individual nutrient deficiencies.

  • What role does clean water play in biohacking longevity?

    Clean water is essential for biohacking longevity as hydration is crucial for optimal bodily function. Drinking clean, filtered water ensures proper hydration and supports various physiological processes, including digestion, detoxification, and nutrient absorption. Prioritizing clean water intake is a fundamental aspect of biohacking longevity with nutrition.

  • How can biohacking longevity with nutrition involve reducing processed food intake?

    Reducing processed food intake is a vital aspect of biohacking longevity with nutrition. Processed foods often contain additives, preservatives, and unhealthy fats that can contribute to inflammation, metabolic dysfunction, and chronic diseases. Emphasizing whole, unprocessed foods rich in nutrients supports overall health and longevity.

  • What are some biohacking strategies for optimizing nutrient absorption?

    Biohacking strategies for optimizing nutrient absorption include consuming foods high in bioavailable nutrients, incorporating gut-friendly foods, and addressing potential nutrient deficiencies through targeted supplementation. Supporting optimal nutrient absorption ensures that the body receives the necessary building blocks for cellular function, energy production, and longevity.

  • How does biohacking longevity with nutrition involve addressing gut health?

    Addressing gut health is crucial for biohacking longevity with nutrition. The gut microbiome influences various aspects of health, including digestion, immune function, and mental well-being. By consuming a diverse range of fiber-rich foods, incorporating probiotics and fermented foods, and avoiding gut-damaging substances, individuals can support gut health and longevity.

  • Can biohacking longevity with nutrition include personalized nutrient timing?

    Yes, biohacking longevity with nutrition can involve personalized nutrient timing. Optimizing nutrient timing ensures that nutrients are strategically consumed to support energy levels, exercise performance, and recovery. Tailoring nutrient timing to individual needs and goals can enhance overall health, longevity, and performance.

  • How does biohacking longevity with nutrition involve mindful eating?

    Mindful eating is a powerful biohacking technique for longevity with nutrition. By cultivating awareness during meals, individuals can enhance digestion, regulate appetite, and develop a healthier relationship with food. Mindful eating involves savoring each bite, paying attention to hunger and fullness cues, and practicing gratitude for nourishing meals.

  • What are biohacker’s view on intermittent fasting for biohacking longevity?

    Biohackers see the potential benefits of intermittent fasting for longevity. Intermittent fasting involves cycling between periods of eating and fasting. It can promote cellular repair, improve metabolic flexibility, and support autophagy (cellular cleansing). Incorporating intermittent fasting into a biohacking regimen may contribute to longevity and overall well-being.

Biohacking Longevity Videos

Optimizing Nutrition for Enhanced Longevity

Unlock the potential of nutrition for biohacking longevity by understanding the significance of diet, fasting, and optimal hydration.

What to Eat & When to Eat for Longevity

Fasting for Health and Longevity

How to Optimize Your Water Quality & Intake for Health

Key Food to Extend Your Lifespan by 5 Years

Biohacking Longevity Resources

Additional Biohacking Nutrition Insight

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

NutritionFacts.org

NutritionFacts.org is a comprehensive resource dedicated to providing evidence-based information on nutrition and its impact on health.

Founded by Dr. Michael Greger, a physician and internationally recognized speaker, the website offers videos, articles, and research summaries covering a wide range of topics related to nutrition. The content is meticulously researched and regularly updated to provide the latest scientific findings.

NutritionFacts.org focuses on promoting a whole-food, plant-based diet and explores the connections between nutrition and chronic diseases like heart disease, cancer, and diabetes. The organization’s mission is to empower individuals to make informed dietary choices based on the best available scientific evidence.

NutritionFacts.org

The Fasting for Life Podcast

The Fasting for Life Podcast is a resource for individuals seeking to improve their health through various forms of fasting, including intermittent fasting, OMAD (One Meal a Day), alternate day fasting, and extended fasting.

In a world saturated with fad diets and weight loss plans, hosts Dr. Scott Watier and Tommy Welling aim to provide practical and actionable information to simplify the process and help listeners achieve long-term fat loss, disease reversal, and personal transformation.

With a focus on distilling valuable insights from their own experiences, the podcast serves as a guide for those interested in starting intermittent fasting and OMAD to regain control of their health.

TheFastingforLife.com