Biohacking and Longevity
How the gut flora influences the ageing process
Biohacking blends science, technology, and personalised strategies to enhance health, slow ageing, and improve overall well-being. At the heart of this approach is the gut microbiome, which plays a vital role in many bodily functions. Discover how you can strengthen your microbiome with targeted strategies and pave the way for a healthier, longer life.
Contents
What is biohacking?
Biohacking is the strategic use of science-backed methods to enhance both physical and mental performance. It combines several key approaches:
- Diet: Eating foods that nourish the microbiome and support cellular health.
- Lifestyle changes: Practices like fasting, sleep optimisation, and light management to strengthen the body.
- Technology: Wearables and genetic testing for personalised healthcare solutions.
The ultimate goal of biohacking is to boost well-being, reduce age-related issues, and promote longevity.
The Role of the Gut Microbiome
What is the gut microbiome?
The gut microbiome is a vast community of trillions of microorganisms—including bacteria, fungi, and viruses—that play a crucial role in various bodily functions. It impacts:
- Digestion: These microbes help break down fibre, producing short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory properties and support the gut lining.
- Immune system: By interacting with immune cells, the microbiome regulates inflammation and strengthens the body’s defences.
- Metabolism: It influences glucose and fat metabolism, and an imbalance can contribute to insulin resistance and obesity.
- Gut-brain axis: Through signals (via the vagus nerve, the primary communication channel between the gut and brain) and neurotransmitters like serotonin, the gut microbiome affects mood, sleep, and cognitive function.
How does the gut microbiome change with age?
As we age, the diversity of the gut microbiome often declines. This means that beneficial bacteria decrease while inflammation-promoting microorganisms can become more dominant. These shifts may lead to several negative effects:
- Leaky gut (increased intestinal permeability): A weakened gut barrier allows harmful substances to enter the bloodstream, triggering systemic inflammation.
- Inflammaging: Chronic, low-grade inflammation is linked to age-related diseases such as arteriosclerosis, diabetes, and Alzheimer’s.
Research suggests that individuals with a more diverse gut microbiome tend to have better cognitive function, lower inflammation levels, and a longer life expectancy.
How to strengthen your gut microbiome
The good news is that you can actively support your gut microbiome with a few simple steps. Here are the most effective strategies:
Optimise your diet
Diet is the key to a healthy gut microbiome. The following foods and nutrients are especially beneficial:
Prebiotics: Indigestible fibres that feed beneficial gut bacteria. Examples include:
– Resistant starch (found in green bananas, oatmeal, and cooked-and-cooled potatoes)
– Beta-glucans (in oats, barley, and mushrooms)
– Inulin (in chicory, onions, and garlic)Probiotic foods: Contain live microorganisms that enhance microbiome diversity, such as kefir, sauerkraut, kimchi, and kombucha.
Polyphenols: Plant-based antioxidants that support beneficial bacteria and reduce inflammation. Found in berries, green tea, turmeric, olive oil, and dark chocolate.
Fibre: Aids digestion and lowers the risk of conditions like bowel cancer and cardiovascular disease.
Probiotics and Postbiotics
Probiotics: Targeted supplements containing key bacterial strains like Lactobacillus rhamnosus and Bifidobacterium longum help strengthen the gut barrier, support digestion, and reduce inflammation. Choosing high-quality products is essential.
Postbiotics: These are beneficial bacterial byproducts, such as short-chain fatty acids like butyrate, which have direct anti-inflammatory effects and help maintain a healthy gut lining.
Fasting
Intermittent fasting, also known as timed eating, has numerous benefits for the gut microbiome and the entire body. A common fasting model is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window (e.g. from 10am to 6pm).
Advantages:
- Promote autophagy: The natural cleansing process of the cells is activated and damaged cell components are removed.
- Reduce inflammation: Fasting can lead to a reduction in systemic inflammation and promotes the production of anti-inflammatory substances such as short-chain fatty acids.
Chrononutrition: Listening to your body
Chrononutrition — eating in sync with your body’s internal clock—can positively impact gut microbiome diversity and metabolism.
Dave Asprey – The "father of modern biohacking"
One of the most well-known figures in the biohacking movement is Dave Asprey, often referred to as the “father of modern biohacking.” Through his innovative approach to health, nutrition, and technology, he has made biohacking widely accessible and has significantly shaped the field.
Dave Asprey, an American entrepreneur and author, gained fame through his journey of self-optimisation. He is best known for his “Bulletproof” diet and “Bulletproof” coffee—a blend of coffee, butter, and MCT oil (a source of medium-chain triglycerides)—which is believed to enhance mental clarity and boost energy.
Asprey’s biohacking methods also include intermittent fasting to support cellular regeneration and cold exposure (cold therapy) to accelerate metabolism and strengthen the immune system. He integrates regular sauna sessions, red light therapy, probiotics and meditation into his routine to promote recovery and sharpen his mental focus.
His core goal in biohacking is to maximise human performance and extend longevity. Asprey aims to slow biological aging, improve mental well-being, and increase overall energy levels.
What product suits you best?
Personalised Product Advice
Are you looking for the right multispecies probiotic for your health problems? Or are you looking for something specific? Then get in touch and consult our team of medical experts for a personalised recommendation for free!
