Aging has been regarded as a natural process throughout much of human history, but more recently a growing group of scientists, entrepreneurs and passionate amateur enthusiasts, known as biohackers, have developed a technical approach to aging. Their goal is to increase the years we live, but most importantly the years we live well.
From Garage to Global
Biohacking started as a small niche movement which focused on quantifying your health and using DIY approaches to improve it. People took up tracking their sleep, experimenting with diet and sharing supplement regimens on online forums. In the last decade this has grown into a more professional industry, with many clinics providing longevity treatments in major cities. Wearables have become widespread and are able to constantly monitor physiological changes. There has also been great investment into companies offering to slow down, or even reverse aging.
This is due to scientists having identified several processes within aging. This is often referred to as the hallmarks of aging and include genomic instability, telomere attrition, cellular senescence, mitochondrial dysfunction and deregulated nutrient sensing. These are all areas which can be targeted to improve aging.
Evidence-Based Protocols
When looking past the hype, the most evidence based protocols are not very exciting. Physical activity is the closest thing to a longevity drug. Having a high cardiorespiratory fitness (VO2 max) is one of the strongest predictors of mortality in the literature. Resistance training helps maintain muscle and bone density which will reduce as we age. Most serious longevity enthusiasts will consider this a basic requirement.
Sleep plays a huge role. Having chronic sleep deprivation can cause issues with glucose regulation, cognition and increased risk of cardiovascular diseases. Having a consistent sleep schedule, sleeping in the dark and getting enough hours of sleep will give most people the best results.
Diet plays a key role. Many animal models show that reducing calories can increase lifespan. Intermittent fasting and time restricted eating have become very popular. However, there is some evidence in humans but it varies between individuals, age and health.
Monitoring metabolism has become increasingly popular. Continuous glucose monitors which were previously only used for diabetics are now used by healthy individuals to help reduce spikes in their glucose.
Cutting Edge
Pharmacological approaches to aging have become a more speculative area of the field. Metformin, a drug used to treat diabetes, is being researched for its potential anti aging properties. Rapamycin is an inhibitor of the mTOR pathway and has been shown to increase lifespan in mice. It has become a popular choice for longevity physicians but there is not much evidence in humans. NAD+ boosters are becoming popular but have mixed evidence in clinical settings.
Epigenetic clocks have become popular. These test how old your body is based on DNA methylation. They can tell you whether your intervention is working, however they are not yet proven to be a reliable way to make individual decisions. Different clocks can give different results for the same person.
The Issue with Evidence
Biohacking focuses on quick results and doing your own experimentation. Medicine focuses on evidence. Trials looking at increasing lifespan can be time consuming, costly and difficult to carry out so many protocols rely on animal studies, biomarkers and guess work. Just because something increases lifespan in mice does not mean it will help humans as they have a much longer lifespan.
Self experimentation can have many issues. If you are doing a dozen interventions at once you won’t know what (if any) caused the changes. Placebo effect, confirmation bias and selective attention can all have a large impact. The supplement industry is not heavily regulated so there is a risk of over claiming.
Many of these protocols can be very expensive. Some of the most advanced longevity tests and prescriptions can cost thousands per year. This could create a longevity divide.
Conclusion
This doesn’t mean it is a silly thing to do. The most credible people in the field are very ambitious but also realistic. They focus on the basics first, slowly introducing new interventions whilst consulting a medical professional. They look at meaningful outcomes and are willing to stop anything which isn’t working.
Overall the most important thing to remember is that the aim of longevity is to improve the quality of life. Being able to move around, have a sharp mind and be independent. This means the most reliable protocol is the unexciting basics of moving, sleeping and eating sensibly.
Eventually science may provide us with more exciting methods but the smartest biohackers will be the ones keeping an open mind, staying sceptical and playing the long game. Always consult a qualified medical professional before starting any new medical or supplement regimes.
