In today’s tech-savvy world, the quest for longevity has taken a scientific turn with biohacking—a do-it-yourself approach to optimal health using science, technology and self-experimentation. Health enthusiasts are leveraging smart devices and AI apps to gather biological data and adjust lifestyle habits for better health. However, with the surge of biohacking buffs flooding newsfeeds, misinformation and confusion abound. People are asking: How measurable is the aging process, and can we truly slow it down or reverse it?
Measuring up
First, one must grasp the concept of biological age, which measures how fast your cells are aging. This is different from chronological age, which simply tallies the years you’ve been alive. While everyone inevitably grows older, the rate of functional decline varies. Factors such as genetics, lifestyle choices, diet, exercise, sleep and stress all play a role. This means someone’s biological age may be greater or less than the number of candles on their birthday cake.
The most reliable method for determining biological age is DNA methylation testing. Madhuri Sharma, M.D., founder of Flow Integrative Medicine & Direct Primary Care in Wilmington, explains how this test measures biomarkers of aging, known as epigenetic clocks, to assess overall cellular health. Several companies offer at-home testing kits, but most insurance companies do not cover the cost. There are other methods to calculate biological age, including measuring telomere length—the protective caps on chromosomes that shorten as we age—and evaluating fitness and mobility.
The appeal for biohackers, of course, is in the changeability of this number.
Wearable options
For the biohacking-curious, Sharma suggests wearables like continuous glucose monitors (CGMs) for data collection. “CGMs are little sensors worn on the back of your arm, typically used for people with diabetes, so that you can track their sugars over 24 hours,” she says. “But I use it a lot on people without diabetes because it’s a great way to see how you are metabolizing sugar. You want to keep your variability from jumping up and down.” Poor metabolic health can lead to increased oxidative stress and inflammation, accelerating cellular damage and aging.
One caveat is that you need a prescription. Another is that most insurance companies require a diagnosis of diabetes, so the out-of-pocket expense runs as much as $100 per month. There are other wearables that do not require a prescription, such as the Oura ring (ouraring.com), which tracks biometrics associated with sleep, stress, fitness and health.
Nutritional insight
Determining vitamin and mineral deficiencies can be a powerful biohacking tool. When it comes to vitamin D, for example, “Almost everyone is deficient in the northern hemisphere,” Sharma notes. “It’s not just a vitamin; it acts like a hormone. It’s a chemical messenger in the body, so it’s used for so many different functions. I always test patients and make sure to replace [if deficient].”
Nutrigenomics, the study of how genes and nutrition interact, is also revolutionizing dietary approaches to longevity. It examines how different nutrients and dietary components can influence gene expression, and how an individual’s genetic makeup can affect their response to specific foods. The objective is to develop personalized nutrition strategies that optimize health and prevent or treat diseases.
“The same routine you have in the middle of summer you cannot have in December and expect to be healthy, because that’s just not what nature is doing. We are cyclical.”
Back to nature
Despite the allure of high-tech gadgets, Sharma believes nature is the ultimate biohack and that ebbing and flowing with its rhythms provides the support the body needs to thrive.
She recommends time-restricted eating with the circadian clock—having your biggest meal at the sun’s peak and finishing dinner by sunset—and leaving gaps of three or four hours between meals to allow for proper digestion and absorption of nutrients. These practices promote a healthy and balanced gut microbiome, which reduces systemic inflammation and biological aging.
“If your gut is not in good shape, it does not matter what else you do, you just can’t get to your optimal level of health,” Sharma warns.
Lifestyle habits should also change with the seasons. For example, in winter, eating foods that are heavy, oily, sour and warming is ideal when digestion is in a higher state, Sharma explains. In contrast, summer is the ideal time to consume lighter, sweet foods that have more water content.
“The same routine you have in the middle of summer you cannot have in December and expect to be healthy, because that’s just not what nature is doing,” Sharma explains. “We are cyclical. Your body wants to be well and balanced; you just have to support it to get there.”
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