Category: Articles

While we do our best to reference science and interpret the publications for you, they are prone to misinterpretation and should read with a critical mind.

What lifestyle changes will help me live longer and healthier?

We’ve previously spoken about how we might introduce foods and supplements to our diet to improve health span and lifespan. Here we explore activities and other therapies that show potential in living healthier and longer. We also explore things you perhaps should stop doing to improve health and longevity.

Mitochondrial support

Mitochondria are organelles, basically, little functional units within cells, much like an organ is to our body. They provide power to our cells by delivering ATP to the cells and are thought to once be free-ranging bacteria. It is thought that the break down of mitochondrial function is one of, if not the main contributor to aging.

Continue reading “What lifestyle changes will help me live longer and healthier?”

Which supplements can help me live longer and healthier?

There are two main ways to provide the nutrients and myriad of compounds that can help your body operate at its best and improve both lifespan and healthspan. One is to include foods and adjust your diet, however, we don’t always have that option to due various constraints such as taste and lifestyle. This is where supplements step in to provide the essential components of those foods as extracts or via chemical synthesis.

Here we explore the supplements you can incorporate into your lifestyle to get those identified goodies that keep us healthy for longer. This is the second of three articles on increasing health and life span. Our article on foods will have some overlap with this article as in many cases supplements are a derivative of food.
As always, we do our best to validate any information presented however, we cannot guarantee the accuracy of statements made here and does not constitute medical advice. Please check with your healthcare professional before making changes to your diet and lifestyle.
We have included as many references as possible to back our claims and for you to click into to investigate further for yourself. We encourage anyone seeking to improve their health via supplementation to take some time to research it’s effects, side effects and dosage.

Continue reading “Which supplements can help me live longer and healthier?”

Eating to live…longer and healthier.

There are two main ways to provide the nutrients and the myriad of compounds that can help your body operate at its best and improve both lifespan and healthspan. One is to use supplements and the other is to do it via food in our diet.

Here, in the first of our three part series on direct action for longevity, we explore the foods you can incorporate into your diet to get those identified goodies that keep us healthy for longer. We will also include herbs here as food as they require little to no handling to be beneficial and can be consumed as a food. Some of this is known via human clinical trial while some may be a mix of anecdotal use or animal studies. In all cases we take a can’t hurt, might help, approach and will either call out or exclude anything showing any risk of harm.

It’s important to note that, while all care is taken, we cannot guarantee the accuracy of this information and you should consult your health care professional before making changes in your diet and lifestyle.

Continue reading “Eating to live…longer and healthier.”

Australian Bushfire Relief: Where you can donate

Please excuse the slightly off topic post and thank you an advance for reading. We don’t like to stray from our core focus however, people’s lives and health are under threat.

As you may or may not be aware, Health Hacker is based in Sydney, Australia and our state, as well as neighbouring states have seen huge amounts of devastation over the last few months. Massive tracts of forests have been burned with countless animal losses and homes and human lives lost.

If you can help in any way but aren’t sure how, this is how:

TO HELP AFFECTED COMMUNITIES

Australian Red Cross Disaster Recovery and Relief
The Australian Red Cross is supporting communities affected by fires in NSW, QLD and SA. Volunteers are providing psychological first aid, working at evacuation centres and helping people to get in touch with their loved ones.
Where to donate: redcross.org.au/campaigns/disaster-relief-and-recovery-new-years-eve

Salvation Army Disaster Appeal
Salvation Army teams have been activated at multiple locations across the country. They are providing meals to evacuees and frontline responders, and will continue to provide whatever support is needed as the situation develops.
Where to donate: salvationarmy.org.au/donate/make-a-donation/donate-online/

St Vincent de Paul Society Bushfire Appeal
The St Vincent De Paul Society is running a NSW bushfire appeal, to help those affected with food, clothing, furniture, other essentials, and funds to pay bills.
Where to donate: donate.vinnies.org.au/appeals-nsw/vinnies-nsw-bushfire-appeal-nsw

Givit
Givit is encouraging people to donate funds or specific items requested by residents.
Where to donate: givit.worldsecuresystems.com/items-needed

Foodbank
Foodbank is delivering emergency food relief and water to firefighters and local communities caught up in the bushfires.
Where to donate: foodbank.org.au/support-us/make-a-donation/

TO HELP FIREFIGHTERS

Support firefighter families
Donate to the families of the volunteer firefighters who were tragically killed while on duty.
Where to donate: rfs.nsw.gov.au/news-and-media/general-news/featured/support-for-firefighter-families

TO HELP WILDLIFE

WIRES
WIRES is accepting donations to help their efforts in supporting displaced and injured wildlife.
Where to donate: wires.org.au/donate/emergency-fund

Koalas in Care Inc
Koalas in Care Inc are accepting donations to help koalas injured or displaced by the fires in NSW.
Where: to donate: koalasincare.org.au/pages/donation.htm

The Port Macquarie Koala Hospital
The Port Macquarie Koala Hospital is accepting donations to develop and build watering stations for thirsty koalas.
Where to donate: gofundme.com/f/help-thirsty-koalas-devastated-by-recent-fires

Taken from:

http://www.mygc.com.au/bushfire-relief-where-you-can-donate/

Thank you for your time.

Why 80 Percent of New Year’s Resolutions Fail

A new year, and a new decade lay before us as we reach the end of 2019.

You’re inspired to start improving something about your health of life.

Don’t, well, more accurately do, but don’t do it for a new years resolution.

Do it because you are ready, do it because you’re done with the status quo, do it for your happiness, for your family.

Do it for any reason other than an arbitrary date with artificial importance projected upon it.

Changes are hard and habits are strong. It takes time and conviction to change so you need to be truly ready and you need to do it as soon as you can.

If you set yourself a new years resolution and fail you are likely to give up completely or revert back to comfort to relive the disappointment and depression that may follow a failed new years resolution.

Know that you have it in you to change without an arbitrary date. You can do it!

from:

https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail

Mitochondria—hubs for regulating cellular biochemistry: emerging concepts and networks | Open Biology

Mitochondria—hubs for regulating cellular biochemistry: emerging concepts and networks | Open Biology

Mitochondria are iconic structures in biochemistry and cell biology, traditionally referred to as the powerhouse of the cell due to a central role in energy production. However, modern-day mitochondria are recognized as key players in eukaryotic cell biology and are known to regulate crucial cellular processes, including calcium signalling, cell metabolism and cell death, to name a few. In this review, we will discuss foundational knowledge in mitochondrial biology and provide snapshots of recent advances that showcase how mitochondrial function regulates other cellular responses.

https://royalsocietypublishing.org/doi/full/10.1098/rsob.190126?utm_source=researcher-app&utm_medium=researcherad&utm_campaign=DVaughan_Promotedpaper_190126&utm_content=Paper

DNA Testing

DNA Testing

Have you considered getting your DNA sequenced? Wonder what kind of information you could expect out of it?

I recently got my DNA sequenced at Self Decode and the results are in! Let’s take a look at whats in there and how I might be able to use it to improve my health and lifespan.

The introductory report shows me a high level overview of things I may want to dig deeper into.

Now, what does this mean and what can I do about it?

Typical risk of vit. k deficiency so, not much needed to be done here
Mostly typical ability to convert beta-carotene to Vit. A. Nothing to see here.
Seemingly normal ability to process B12. Good news.
I know I have one of two MTFHR gene mutations so no surprises here on Folate. I supplement with MTHF or Methyl-Folate to make up for this.
Now, I don’t drink Coffee, nor do I drink and caffeinated drinks so, nothing to worry about here. Basically I can process caffeine more readily.
Need to keep an eye on food intake. I have recently started intermittent fasting and have reduce my sugar and dairy intake (see our post about miRNA’s in milk expressing mTOR and suppressing AMPK).
Mix results here meaning no real action needed except that I should possibly target power training.
Typical Lipid levels. Not better or worse, just your regular ability to process lipids.
I never considered that DNA may influence something like my levels of empathy. I guess this explains why I’ve started Health Hacker to help people live healthier and longer lives.
Look out Black Friday and Cyber Monday, here comes an impulse shopper!
Anxiety is something I’ve struggled with for most of my life. I employ multiple strategies to help with it including CBD and B3, along with Omega-3.

Along with the report are sources to NIH publications to back the assertions. You also get deeper reports on each of those subject areas including MTFHR, APOE, Mood, Cognitive, Essential Minerals, Vitamins, Sleep, Cardiovascular, Inflammation and Fitness. You also get a personalised blog that shows you articles related to SNPs in your results.

I’m not saying that this is the best DNA service but it’s the one I chose and this is what I got. It seems quite comprehensive and does a good job at explaining what it all means and how I can adjust my diet and lifestyle to account for deficiencies caused by gene mutations. If this is something you are interested in then it might be an option for you.

12 Ways To Upgrade Your Lifespan & Healthspan IQ

12 Ways To Upgrade Your Lifespan & Healthspan IQ

The amount of time we live is called lifespan. The length of time that a person is healthy and functional—not just alive—is called healthspan. Scientific understanding in these areas is advancing rapidly. Below are 12 things the collective thinks will help on your journey to a longer healthier you. 

1. BOOST NAD+ LEVELS

2. POWER UP WITH ATP

3. CREATE FIT MITOCHONDRIA

4. ACTIVATE AMPK

5. CALORIE RESTRICTION AND CALORIE RESTRICTION MIMETICS

6. EXERCISE AND EXERCISE MIMETICS

7. BODY CLOCK 

8. FOLLOW A HEALTHY AGING EXPERT

12 Ways To Upgrade Your Lifespan & Healthspan IQ

Mitochondria: Exploring 5 Lifestyle Habits to Benefit Cell Health

Mitochondria: Exploring 5 Lifestyle Habits to Benefit Cell Health

In each of our cells are small energy generators called mitochondria. The health of our mitochondria determines the amount of adenosine triphosphate (ATP) they can produce from the calories we eat and oxygen we consume. Without robust mitochondria, cells cannot do as much work as they’re capable of and we need them to do so we can stay healthy. To achieve higher levels of performance we must optimize our mitochondria, the powerhouse of our cells, to produce energy. Cell function isn’t always the first place biohackers and nootropics enthusiasts start because it is challenging to notice a subjective boost in our mitochondrial function. Whether we can detect enhanced mitochondria subjectively or not, the science is pretty clear that healthy mitochondria play a role in supporting all indicators of cognition, physical performance, and aging. In a series of comprehensive posts, we will introduce scientifically-backed lifestyle changes and nootropics that up-regulate your mitochondrial function. In our last post, we went over how to use light and temperature to boost mitochondria. Now let’s tackle 5 more lifestyle habits we can implement to achieve healthier mitochondria.

Mitochondria: Exploring 5 Lifestyle Habits to Benefit Cell Health

The strange case of AMPK and cancer: Dr Jekyll or Mr Hyde?† | Open Biology

The strange case of AMPK and cancer: Dr Jekyll or Mr Hyde?† | Open Biology

“The AMP-activated protein kinase (AMPK) acts as a cellular energy sensor. Once switched on by increases in cellular AMP : ATP ratios, it acts to restore energy homeostasis by switching on catabolic pathways while switching off cell growth and proliferation. The canonical AMP-dependent mechanism of activation requires the upstream kinase LKB1, which was identified genetically to be a tumour suppressor. AMPK can also be switched on by increases in intracellular Ca2+, by glucose starvation and by DNA damage via non-canonical, AMP-independent pathways. Genetic studies of the role of AMPK in mouse cancer suggest that, before disease arises, AMPK acts as a tumour suppressor that protects against cancer, with this protection being further enhanced by AMPK activators such as the biguanide phenformin. However, once cancer has occurred, AMPK switches to being a tumour promoter instead, enhancing cancer cell survival by protecting against metabolic, oxidative and genotoxic stresses. Studies of genetic changes in human cancer also suggest diverging roles for genes encoding subunit isoforms, with some being frequently amplified, while others are mutated.”

https://royalsocietypublishing.org/doi/10.1098/rsob.190099?utm_source=researcher-app&utm_medium=researcherad&utm_campaign=DVaughan_Promotedpaper_190099&utm_content=Paper

Mitochondria—hubs for regulating cellular biochemistry: emerging concepts and networks | Open Biology

Mitochondria—hubs for regulating cellular biochemistry: emerging concepts and networks | Open Biology

“Mitochondria are iconic structures in biochemistry and cell biology, traditionally referred to as the powerhouse of the cell due to a central role in energy production. However, modern-day mitochondria are recognized as key players in eukaryotic cell biology and are known to regulate crucial cellular processes, including calcium signalling, cell metabolism and cell death, to name a few. In this review, we will discuss foundational knowledge in mitochondrial biology and provide snapshots of recent advances that showcase how mitochondrial function regulates other cellular responses.”

https://royalsocietypublishing.org/doi/full/10.1098/rsob.190126?utm_source=researcher-app&utm_medium=researcherad&utm_campaign=DVaughan_Promotedpaper_190126&utm_content=Paper

NMN – Nicotinimide Mononucleotide

NMN – Nicotinimide Mononucleotide

MIB-626, the NAD+ precursor that’s superior to NMN
A rise in NAD precursor nicotinamide mononucleotide (NMN) after injury promotes axon degeneration
The elusive NMN transporter is found | Nature Metabolism
David Sinclair – Can NMN Reverse Aging? – YouTube
Effect of “Nicotinamide Mononucleotide” (NMN) on Cardiometabolic Function – Full Text View – ClinicalTrials.gov
A rise in NAD precursor nicotinamide mononucleotide (NMN) after injury promotes axon degeneration
Resveratrol

Resveratrol

Trans-Resveratrol
Dr. David Sinclair on Informational Theory of Aging, Nicotinamide Mononucleotide, Resveratrol & More
Exploring the effect of fasting on age-related diseases — ScienceDaily
Metformin

Metformin

This cheap pill might help you live a longer, healthier life
Metformin as Anti-Aging Therapy: Is It for Everyone?: Trends in Endocrinology & Metabolism
Full title: High glucose protects mesenchymal stem cells from metformin-induced apoptosis through the AMPK-mediated mTOR pathway | Scientific Reports
Diabetes drug has unexpected, broad implications for healthy aging
Mitochondrial targets of metformin-Are they physiologically relevant? – PubMed – NCBI
Host-Microbe-Drug-Nutrient Screen Identifies Bacterial Effectors of Metformin Therapy: Cell
Understanding the glucoregulatory mechanisms of metformin in type 2 diabetes mellitus | Nature Reviews Endocrinology
H19 lncRNA alters methylation and expression of Hnf4α in the liver of metformin-exposed fetuses | Cell Death & Disease
Pro-neurocognitive and Anti-sarcopenic benefits of one-year Metformin therapy in ovariectomized aged mice. – PubMed – NCBI

Risks: this risk is low (less than 10 cases for 100,000 patient years), but the risk of metformin-induced lactic acidosis (MALA) increases in certain situations where both the plasma levels of metformin are increased and lactate clearance is impaired.[6] 

Epithalon

Epithalon

Epitalon dosage, side effects and where to buy
BPC-157

BPC-157

B157 as an intinflammatory or pain releif

Beneficial Effect of a Novel Pentadecapeptide BPC 157 on Gastric Lesions Induced by Restraint Stress, Ethanol, Indomethacin, and Capsaicin Neurotoxicity

The effect of pentadecapeptide BPC 157 on inflammatory, non-inflammatory, direct and indirect pain and capsaicin neurotoxicity