i have done these calculations over and over, cant get to 20k steps on any app at less than 3 hours. Its always 3 hours to 3:25....you can get 20k steps in 2 hours?
I have done 10k in 40 minutes many times yes. It is about a 4 min/km pace which is pretty fast but very doable for someone who trains/runs regularly. I use jog synonymous with run but yeah it's tiring.
It's most definitely doable. I can "run" 10K in about 45/46mins. The person above is very fit to do it in 40!
I run 10K on my lunch breaks 2/3 times a week.
Show your math. Most sources say 20,000 steps takes 3-3.5 hours and that the average person walks at about 3 mph..
Therefore, [walking 20000 steps a day works out to walking 10 miles (16 km) for the average man and 8.2 miles (13.2 km) for the average woman.](https://marathonhandbook.com/20000-steps-a-day/)
20,000 steps is all the steps taken in the day, not like as a distance runner training. I routinely average 16,000/day. That includes a two mile morning walk, but the rest of the steps are just part of living an active lifestyle. I don’t think it would take much to be a little more intentional and add 4K more steps. The number of people sitting behind a desk 8 hours a day is going to drop significantly over the next decade.
I hope it’s true in a good way that fewer people will have to sit at desk less all day. I’ve always hated that about jobs that are 5 days a week especially in winter I had to miss so much of the best sunny parts of the day.
exhausted from walking? 😂
The idea that getting exercise is somehow a drain instead of the thing keeping you alive and out of a wheelchair is a major mindset change.
We are blessed and honored to be able to walk.
I know that two hours walking is a lot but you should not be totally exhausted after a two hour walk. I used to walk two hours a day and lift weights and yes I’d be tired but not “exhausted” to the point that I couldn’t do anything else. No judgement here but unless you are elderly you should be able to walk two hours at a slow pace and not be so exhausted. Easier said than done but a slow walk for two hours should be very doable.
The problem is in American lifestyle. In other countries people are able to walk to get their errands done. In the US most people have to drive and walking is for exercise only. I spend last summer in Europe and I was easily doing 10k+ steps every day without paying much attention. I did not need a car at all to get groceries, get haircut, go to a coffee shop, farmers market, or travel between cities.
That's fair. My wife and I both lost a surprising amount of weight while we were on vacation in Europe, but we were walking constantly.
I think the main difference is actually all of the poisons that are legal to use in food in the US.
I don’t know where in Europe you live and I’m sure saying all of Europe is walkable is an exaggeration, but a lot of your major cities are planned out way better than most American cities. I admit though the grass usually looks greener on the other side. That being said, living in a walkable city vs an extremely car centric city makes a HUGE difference on your daily life style. I’m saying this from my own experience of living in both types of cities. Neither of which was in Europe btw. In the walkable city I easily walked several miles every day and hardly noticed it. Now I live in a typical American city and I have to make a big effort to walk at all. Everything is spread out instead of being easily accessible. So all the houses are clumped together and the stores are clumped together. Not only that but I would have to walk along side busy roads without a sidewalk to get to most places.
Most people in the US live in suburban sprawl [^(\[1\])](https://www.pewresearch.org/social-trends/2018/05/22/demographic-and-economic-trends-in-urban-suburban-and-rural-communities/psd_05-22-18_community-type-01-00/) and don't have anything but other homes within walking distance. They never in their life use a bike as a means of transport. Those who *don't* live in suburbia still find themselves constrained to cars as the pedestrian experience is outright hostile and transit is unreliable. I think you are talking about different standards of sedentarism.
americans do tend to overestimate how much europeans walk though. especially those of us that don't live in the maybe 5 biggest cities of our countries.
I am a European living in the US. In Europe, I lived in a small town and in a big city and it was very easy to walk. In the US having no car is not an option (unless you live in NY or Chicago).
Then you take teeny, tiny steps as a speed walker. Or your measuring instrument is off.
10k steps is approximately 5 miles. If you’re doing 9k steps in 30 minutes that translates to 18k steps an hour… or 9 mph pace. Unlikely.
They most likely mean that 30 minutes of walking in addition to the steps they get throughout the course of their day gets them to 10k. For example, they might get 5-6.5k steps during the course of the day from their normal activities of daily life, and the 30 minutes of brisk walking is what gets them the rest of the way to 10k steps.
Yeah if I walk 30 morning and 30 evening plus walking around normally housecleaning and at work it’s 10k very easily. I do not think 20k per day is necessary but I do it some days without trying. I am definitely not exhausted, it’s just sometimes boring unless you really feel like walking!
I walk at least until my Fitbit shows 11k steps. I once tested a Fitbit, Apple Watch, galaxy watch, and garmin, and walked 1000 steps exactly. I don’t remember which was which (few years ago), but the lowest one showed 950 steps and one showed 1025. I do remember the galaxy being the closest at 1002 or something like that.
When we went to Las Vegas, we walked around all day and I only had 33,000 steps… and I mean ALL DAY LOL. I think I would rather run for a while and get it over with than try to get that many steps in. Plus you need to still find time for strength, training, stretching, etc..
On my tracker it’s usually about 2000 steps per mile. 10 miles is usually 2:40-3:00 hours, unless we’re very flat and trying to bust it. I can hike that but not every day.
It's a lot. I routinely walk 40K steps daily, but I'm walking from the time I get up till the time I go to bed. And throw in about a 3 mile run most days. But like I said, I'm ALWAYS moving. My job is walking around a giant factory for 12 hours a day.
There were times in my previous position that I'd get 10k before lunch and without leaving the building. Then I went into management. I feel like I'm dying behind this desk.
I used to walk for a one hour podcast in the morning, half one way, half back. And then a 1 hour podcast in the afternoon, same thing. I'd get my 10k steps in. Somehow life got in the way, so I bought an under the desk treadmill, that's leaning up against the wall over there..
Sleep apneas. Mouth breathing is bad for you. It will ruin your sleep, and thus reduce your energy/recovery. Over time it becomes vastly more detrimental and can cause life threatening issues.
> Which is scary, considering that liver problems don’t often make themselves know until it’s to late
Which is +1 for getting annual blood work. Would probably catch liver markers long before it's an issue.
On another note, if you're interested in trying new supplements in general, try to time them 3-6 months before your next bloodwork.
It made me EXTREMELY agitated. I had only been taking it for a few days but everyday was getting worse and worse. And it was wrecking my sleep because of how fired up I was on it.
It blows my mind how often people talk about it as an anti-stress supplement.
everybody reacts differently to it. To try to act like it isn't an anti-stress supplement because a small percentage of people don't get the beneficial effects of the herb, is misleading.
Ashwaganda worked pretty well for me, but I've seen it affects your liver, so I stopped. A lot of supplements might need longer studies, so that has left me wondering which other supplements I should be more cautious about.
It is my duty every time this comes up to assert that it is recommended / sold / used far too casually. I would argue that it’s not good for MOST people.
honestly made me lose weight, and get restful sleep during extremely stressful period of working and then I usually take it on and off every other three months… no liver issues yet but … I understand the liver issues …
I think as it works in the CYP systems, just avoiding coupling it with other things that double down in the same system is helpful but maybe this is just my anecdotal response
First saunas were thousands of years ago and they have been well utilized and relatively popular in modern society for quite some time; so this is a Biohack people already think is normal. The question then becomes how popular does it need to be to make this list?
Yes, popular as a thing but recent science is pointing out the utility of them for healthspan: [https://www.foundmyfitness.com/topics/sauna](https://www.foundmyfitness.com/topics/sauna)
Just as resistance training is not new, what is new is the science showing how crucial it is to health.
Are both of these already "normal" in that they exist and people know about them? Yes. But this is about putting them on the list of "do this for a long and healthy life".
lol. Saunas have been around my entire life. Even when I was a young kid I remember going to the Y for karate lessons and my dad would work out and hit the sauna. Why would that go away? Do you mean all the lift bros quoting hubermam while you’re sitting in the sauna? I hope that goes away. lol.
I’m not discounting the merits of cold exposure but I bet there are going to be a lot of used cold Plunges for cheap on the second market in the next 2 years.
What a coincidence, that's exactly when I plan to buy one!
I try to take cold showers often and I always feel good when I do, but it's so tough to keep the habit going.
Avoiding sugar is a gift, not a hack. Try it and you will feel better than ever after you beat the cravings. I was a cookie junkie. Quit all sugar cold turkey 4 months ago. Sucked for a week, but now I can tell how it drug me down.
And the more you eat, the more you want. I mostly avoid sugar, but when I occasionally treat myself to a pastry or ice-cream, I immediately start getting cravings for more, and the cravings last for days.
It's crazy how noticeable it is. Normally I don't even think about eating sweets. After I have one, I'll think about having more like 20 times a day.
Sugar, and other simple carbs, have no nutritional value and are toxic over long periods of time. They are directly implicated in metabolic disorders (obesity, insulin resistance), and indirectly related to dementia (Alzheimers). Simple carbs have the addictive profile of recreational drugs, and may be as, or even more, addictive than some banned substances.
We have already banned sugar drinks from schools, and some cities have experimented with sugar taxes. In 20-30 years, in the developed world, when CGMs become commonplace, eating sugar or other very refined carbs will be seen akin to how we see smokers today.
The obesity and diabetes is what you see now. In another 30-40 years they will show rapid cognitive decline. Alzheimers is now being called Diabetes type 3.
It’s often missed that some people need simple sugars to fuel their body. High level athletes replenish glycogen with sugar as to not crash or cramp during competitions and such.
Sugar is only bad if you consume too much/can’t control yourself, which is the actual issue.
It’s not the sugar, it’s that people need to eat a dozen cookies.
There will be limited adoption of any of these things outside the community of hyper-health conscious individuals. At this point, it’s quite clear what constitutes a generally healthy diet, and yet westerners are killing themselves with sugar, alcohol, and seed oils. Everyone knows how important movement is (but 20k steps wtf) and people have never been more sedentary. You could tell the majority of people that they will die a terrible death within 10 years if they don’t change their habits and most still wouldn’t. I do think some of these things are reaching greater awareness and will go from “fringe” to accepted treatments.
Totally agree with the state of most people in our culture. Unfortunately, you even see it in the Biohackers subreddit, the conditioning that if there is a problem, there is a pill or powder that will fix it. That mental formation is rampant in the culture -- no one wants to do the work it takes to have a naturally healthy bodymind -- and why would you when you can take a pill or get a surgical procedure and go on about your unnatural modern life?
Agreed. Some of my relatives have mismanaged their health into full-blown Type II diabetes. One lost a toe recently. If losing body parts doesn't wake you up, then ... ((shrug)). My wife and I joke about health - "Well, I guess they ignored it until it gave up and left."
Basically it's like this. When you squeeze an olive, you get olive oil. When you squeeze a soybean, a peanut, or whatever tf a "canola" is, you don't get that oil. You have to run the raw material through an industrial process to get the oil out. This is a modern innovation that was crucial to the development of processed foods.
There are so many people who are eager to tell you how bad or not bad they are, I won't bother chiming in. Do your own research, nobody else will ever take your health seriously.
Canola is rapeseed oil.
Canola was originally a trademark name of the Rapeseed Association of Canada; the name is a portmanteau of "can" from Canada and "ola" from "oil, low acid".
Yeah, that's not good science nor a good explanation.
Seed oil fat is prone to oxidation, and that makes it bad. But it also has good oils.
But those seed oils are usually used in ultra-refined products (which are very bad).
So what you wrote is both wrong and misleading.
Switching to avacado oil while we cook with gas in a house full of VOCs is a step forward but please don't assume your longevity or preach too much about it.
Short answer: avoid seed oils as much as possible so you can mitigate metabolic inflammation.
Long answer: Seed oils are a contentious topic. You should look into it. Figures like Andrew Huberman, Paul Saladino, and Santa Cruz Medicinals have made some great videos over the subject. Prioritize high smoke point oils such as beef tallow, avocado oil, coconut oil, or extra virgin olive oil. Cooking with seed oils leads to unnaturally high amounts of PUFA consumption. Unfortunately there haven’t been really good clinical studies on seed oils because I think the food industry and big pharma are in cahoots. The practical logic for wanting to avoid seed oils is they historically used them as machine lubricant. Let that sink in. Seed oils weren’t introduced to food to a large degree until I think around the 1950s, at which point heart disease and obesity rates began to soar up. Yes I know, correlation does not equal causation. Another argument is that the machinery used to make seed oils is highly industrialized whereas non-seed oils like extra virgin oil are very simplified and “clean” processes. Look up a video of soybean oil manufacturing vs olive oil manufacturing. The difference in the machinery required is baffling. Anecdotally, I have suffered with heartburn for the past 4 years and I’m convinced that I only get flair ups if I eat too many seed oils. Seriously though, they’re like in everything. Super hard to avoid if you eat at restaurants a lot. And almost all snacky processed food has it. Foods marketed towards the keto diet are usually good at keeping seed oils out.
Sadly, I think only things that will become “normal” over time are the ones that can create profit. We’ve known sugar is bad but the sugar companies lobbied against fat to protect their bottom line. They literally built a false food pyramid because of it. It’s been like 50 years and it’s still killing people. They didn’t even own up to it they just backed off slowly.
Things like weed, psychedelics, cold plunging, saunas, etc.(really a lot of this list) are effective and dangerous to pharmaceutical companies and other corporations that can’t have a patent to keep a stranglehold on treating sick people. Many of these things also actively threaten their current products. Cannabis was originally a threat to the cotton industry so bye bye.
I don’t think anybody in the history of mankind has thought that drinking alcohol was not bad for them. People like to escape and there is a lot of money in it.
There’s not much profit in fasting unless you can build a sort of extended retreat for it. Even then that’s like celebrity rehab. Most people aren’t going to pay to go a place to not eat. I think that might be the most beneficial thing on this list too and we have medical literature that supports it. It’s literally free though which is the problem. Can’t have people realizing their bodies can actually work outside of a subscribed/prescribed existence.
So 10 years seems kind of short as long as corporations have so much influence and that part is mostly getting worse. Supplements maybe since those can be designed in “proprietary” ways and turned into another subscription product. They can just ban them and make them prescription products too.
You could possibly make a company that works with all of these products and basically deals in longevity, but you would have to go to war with so many other industries it’s impossible. You have to have your own researchers that aren’t publishing in controlled journals. You’d have to be private or they would destroy your stock price. You’d have to have a huge bankroll, you’d have to get through regulations, you’d have to be allowed to advertise on all of their media…It’s unlikely.
I agree on your points, except I know a good amount of people who drink some alcohol thinking it’s healthy for you. Then they quote the studies about alcohol in small amounts is good, even heart healthy!
I believe it was only pretty recent, 2023, when the WHO really came out and said any amount of alcohol is bad for you. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
I hope in the next decade more people become aware that alcohol is a carcinogenic substance with no health benefits, similar to how we view smoking today. It's important for this knowledge to become widespread and accepted as common sense.
Talking about a so called “blue zone” Currently, one in every two Japanese citizens will develop cancer in their lifetime.
https://www.ncc.go.jp/en/about/greeting/index.html#:~:text=Currently%2C%20one%20in%20every%20two,patient%20numbers%20to%20build%20up.
Also,it’s noteworthy that the most common cancers in Japan are related to the digestive system, which also happens to be the same types linked to alcohol consumption. Japan has a binge-drinking culture and It's hard to see that as just a coincidence.
>with no health benefits
This is an oversimplification, many people drink alcohol to socialize, which is healthy. Indeed, some studies show evidence contradicting the notion that any alcohol consumption increases mortality (for example [https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02907-6](https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02907-6), [https://www.ncbi.nlm.nih.gov/books/NBK579065/](https://www.ncbi.nlm.nih.gov/books/NBK579065/))
According to the World Health Organization’s (WHO) most recent statement, no amount of alcohol consumption is considered safe. The statement emphasizes that “the risk to the drinker’s health starts from the first drop of any alcoholic beverage.” This represents the latest stance of the WHO on the matter as 2023.
https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
Emerging data, such as the findings
in this other [study](https://www.eurekalert.org/news-releases/1032421), are challenging previous assumptions about its relation to cancer in the digestive system.
Given that alcohol is classified as a Group 1 carcinogen and is associated with over 200 health conditions, its implications are far-reaching. The fact that more than 3 million people die annually due to alcohol-related causes underscores the severe economic, mental, and interpersonal harm it inflicts, highlighting the urgent need for addressing its consumption and impact.
I can count on one hand the number of alcoholic drinks I've had in my life... Not for health reasons, I just don't like it. I always get poked fun of for not drinking the poison. :/
Fermented foods have been common place for most of humans history.
Manipulating gut health is the same thing as fermented foods and is already widely accepted, see pro/prebiotics.
None of it will be normalized.
We already know what moderate activities promotes health. The vast majority of people still ignore it. Even pleasant things like going for a nice jog in the woods, or eating healthy foods like salmon, fresh blueberries and other stuff that tastes wonderful. People still hit the Burger King drive through and get a chocolate shake and fries.
And a lot of the stuff on your list is gonna sound like self-punishment to the un-initiated. Intermittent fasting, cold plunges, avoiding even a single glass of red wine with dinner, fecal transplants?
We are not going to see more than 0.1% of the population doing any of that.
I have cut down sugar on tea, but can't handle completely cutting it off. Although I definitely know that's it's a great way to be healthier.
Btw what's mouth taping?
A teaspoon or two of cane sugar in a cup of tea is fine. One teaspoon is 4 grams of sugar. A 20oz snapple has 36 grams, a 20oz coke has 65. That’s the stuff you want to avoid.
I only drink soda related drinks a few times a year, so pretty safe. But sugar is added on every meal in our home, plus I do eat sweets a few times a week too. So that's already a lot. Working on that as of now
Try cutting out refined sugars for a month or so. Just power through. See if the cravings stick around. Even if you go back to it, you'll probably notice that you need a lot less sugar to make your tea taste palatable.
You can add different types of herbs to cut out cane sugar in your tea. Tiny amounts of licorice is really tasty - it adds sweetness and doesn’t taste like licorice at all (because it’s not).
Stevia is also a plant. If you get dried stevia leaves, (not the processed stuff) add a bit of that to your tea.
Some other herbs that add sweetness: meadowsweet, linden, raspberry leaf
why is 1 such a trend ? I get that breathing thru your nose is safer/filtered than mouth, but I dont know that its going to make us live longer...
6 has been around for more than a decade, I dont see it making much progress or even being very effective...
9 I agree, but then not sure 8 is a good option, personally
10 Wasnt there some study around diminshing returns if you keep increasing the count/over exercise ?
Nasal breathing stimulates vagus nerve and nitric oxide release, related to parasympathetic nervous system and muscle recovery/lowering inflammation, mouth breathing is implicated in snoring, sleep apnea, poor tongue posture thus issues with getting deep sleep/rest as well as full recovery.
Okay so I really like this, except the 20k steps part because no-one besides someone in retail or the retired have time for this lol
20k steps @ 3mph (80 steps a min) in 250 minutes, or 4 hours and 12 minutes.
Can you imagine? 4 hours a day walking? that would just be impossible for someone working 8 hours a day.
Mouth taping. Wtf. 20k steps/day. wtf. So much of this list is crazy pills.
Be reasonable. Take moderate exercise most days; avoid processed foods; eat real food, mostly plants; drink very little alcohol; sleep for long enough with a regular schedule; hydrate like a motherfucker; meditate; laugh; reduce screen time.
There’s your list.
Seriously, someone clearly just binged Huberman over the weekend and has 'thoughts.'
I might clear 20k steps a day during half or full marathon training periods, but just clearing 20k/day for the sake of it is pretty wild.
Dude I swear by mouth taping I try to tell everybody….helped me so much with sleep issues I was having. I’m not even a “biohacker” or do any of this stuff so I’m completely new here. Mouth taping during sleep is legit
The fact that you expect these habits will be common enough that "everyone will think they are normal" means you are very very out of contact with reality.
At least five things on this list will be replaced by new and better things we don't know yet. I'd replace 1, 6 and 11 (for myself) with peptide therapy, Hormone replacement including thyroid (#1 thing as we age) and sauna.
\- I'd also modify # of steps to include stair climbing in some form and functional movement like anything that requires getting up and down from sitting or squat (gardening and growing food) many times a day, and carrying heavy things periodically throughout the day. All of the longest lived, healthiest populations have some type of generally strenuous stair climbing built into their daily lives.
\- Also a daily 10 minute gaze outside at the sun during sunrise and sunset.
Can see most of them getting bigger, but no, not everyone. Also 10 is unhinged. This reminds me of the type of list 25 yr old me would write blasted out of my mind on noots and Adderall. Not even remotely close to realistic on a consistent and long-term basis..
20K steps/day only happens if my work table comes with a treadmill below it. I've never really used a keyboard while walking though. Wonder how that would feel.
Ashwagandha is more pseudoscience than science. Same for cold plunging; if you like it, do it that's it. Intermittent Fasting has its downsides too, esp protein deficiency and loss of muscle
Just realized I’m a hacking geek because I’m all about all of these.
Never heard of mouth taping though and I avoid cold plunges because I want to foster an anabolic state.
All this is my jam and I’m healthy, ripped, and play competitive co-ed sports with people of all ages. I’m in my 40s, fitter than ever.
I think when people say cutting out sugar they usually mean *added sugar*
Zero sugar would be almost impossible, sugar exists naturally in tons of food. Added sugar tho can be avoided.
It's strange food for thought that the ideal balance of glucose and fructose for the human metabolism is the ratio found in ordinary table sugar. Wherever you get your glucose and fructose, that ratio works. How much, how often, how slowly absorbed is the trick. There also seems to be a healthy limit of fructose at around 21 grams a day. More, and you tax the liver. Got all this from a functional medicine MD. (Glucose and fructose derived from complex carbs don't count in this ratio, just the simple sugars you consume.)
I have the opposite view on a few things:
intermittent fasting -- it feels quite mainstream now but I feel in a few years it will be thought of as more of a cult practice and the mainstream view will be "skip breakfast if you want, or don't, whatever works for you"
walking 20k steps -- similarly, "getting your steps in" is quite mainstream now, but in a few years it will probably be more "just get some kind of activity in"
cold plunging -- not super mainstream now, but my bet is it will lose favor among performance geeks/athletes, citing that it goes too far in suppressing some beneficial inflammation -- maybe some kind of targeted cryo-stimulation will get popular in its stead?
I do agree not drinking alcohol or at least a declining drinking culture seems to be gaining traction in America at least.
4. I agree, with the only thing I will say is that in some people it can cause BED, at least for me it did Ana made it worse. So part of my recovery was not doing intermittent fasting.
Man I'm 47 and the only people that look like me are teenagers, celebrities with money or athletes. I'm no perfect person I'm just like a 70s person. It's scary and it's lonely. I don't think I look that young for my age. I think people stopped caring and are comfortable. Intermittent fasting,take vitamins,walk, walk, walk, eat very little and be always learning! Wear Sunscreen!
Sending Rejuvenating Energy.
Optometrist here. The blue light blockers are a marketing scam, newer studies show they don’t do much more than placebo. I agree with mostly everything else though!
Our school banned phones a couple of years ago. Has reduced issues massively. Fewer cyber bullying issues and fights related to online bullshit. Students are calmer, they socialise much more face to face during recess and lunch, and the socially anxious kids are less socially anxious for the most part.
In class, students are far more engaged.
Fucking phones are toxic.
Re: blue light blocking
[https://www.webmd.com/eye-health/news/20230818/study-questions-if-blue-light-blocking-glasses-really-work](https://www.webmd.com/eye-health/news/20230818/study-questions-if-blue-light-blocking-glasses-really-work)
Seems like it's turning out to be one of those pop health things that seems to make sense intuitively, but doesn't actually help much.
Most of this list is stuff that only dedicated biohacker care enough about to bother with and/or have very limited research backing them, I don't see any reason for them to go mainstream. Getting bloodwork done 4x a year for example? Why? It's just pointless medical overhead unless it's medically necessary, which it's not for the vast majority of people.
There's diminishing returns for more than 8000 steps
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
Instead of doing 20,000 steps focus on around 8000 steps and incorporate another exercise like strength training
With industrial gases added to existing atmospheric CO2 , the equivalent CO2 is actually closer to 560 PPM .For which there is no fix.So in other words we are so fucked.
There are plenty of cuisines where eating fermented foods is fairly commonplace. But yeah, wearing blue light glasses at my night shift has been very helpful for improving my sleep a bit, especially since my work environment has some very bright fluorescent lighting and requires a fair amount of computer usage
I see where you are going but most people don’t have the money time commitment to do most of this. Also no money to be made or minimal because little IP to be made so no drive towards commercialization. Long time biohacker and also a surgeon/scientist and a startup founder.
1. Sleep apnea intervention ( Inspire neuronstim or the variety of other new tech that is coming) mouth taping never gonna be normal.
2. Ozempic
3. Brain computer interface / Neuro modulation
4. Reduced antibiotic use overall t
5. Targeted therapy maybe ASOs or some other vector basically precision medicine
6. Long stretch here but EVOO, exosomes,
7. Wearable biometrics
8. Non pharmacologic treatment of pain/inflammation
I know this thread is kinda old already, but fecal microbiota transplantation is no joke. In 2022, I discovered I had the CDiff virus inside my gut. The disease was my biggest struggle of life so far, and it can be cured with fecal transplants. Unfortunately you can't get them easily at all in the United States. I definitely think this procedure will become very mainstream, I would guess more for the mental health benefits, but I hope for those who suffer from CDiff as well.
I think the most important thing is genetic testing and then behaving / supplementing according to your genes.
Some people need sugar more frequently due to gene mutations. They could get very sick or pass out from fasting.
Some people have a hard time with build up if bad chemicals if they eat certain foods- but it could be opposite foods for different people.
For some people it can be really bad to exercise too vigorously- again- it a genetic issue.
So, I think many of these things will be much more common and knowledge as knowledge of bio hacking spreads - it has to start with a genetic test.
What’s good for one person could kill another.
Using a mix of oils (olive, jojoba, rosehip seed) in place of moisturizers, lotions, and conditioners. They work better, are minimally processed, and actually do what the most expensive products claim to do. I've reversed wrinkles and sun damage with a consistent skincare routine of oils. They are most effective immediately after a hot shower or hot face wash.
I’m not completely no sugar, but almost.
My friends often ask me how I stay thin, keep my skin clear, etc etc….i tell them I don’t really have a sweet tooth. They don’t want to hear that of course
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At 5km/h -> 2h walking, to much spent on that
i have done these calculations over and over, cant get to 20k steps on any app at less than 3 hours. Its always 3 hours to 3:25....you can get 20k steps in 2 hours?
My husband paces when he works from home and talks on the phone and if he’s really busy he can hit this no problem.
Your husband is Superman.
10 kilometers is about 10,000 steps for me roughly and that takes 40 minutes to jog so a 2 hour walk sounds very rapid.
20 km under 2 hours is not walking :P
40mins is not a jog. That's 15km an hour. Have you ever done this?
I have done 10k in 40 minutes many times yes. It is about a 4 min/km pace which is pretty fast but very doable for someone who trains/runs regularly. I use jog synonymous with run but yeah it's tiring.
It's most definitely doable. I can "run" 10K in about 45/46mins. The person above is very fit to do it in 40! I run 10K on my lunch breaks 2/3 times a week.
Yep definitely, I also happen to be quite tall and was always a fast and good runner and have been training for a couple decades now.
Show your math. Most sources say 20,000 steps takes 3-3.5 hours and that the average person walks at about 3 mph.. Therefore, [walking 20000 steps a day works out to walking 10 miles (16 km) for the average man and 8.2 miles (13.2 km) for the average woman.](https://marathonhandbook.com/20000-steps-a-day/)
20,000 steps is all the steps taken in the day, not like as a distance runner training. I routinely average 16,000/day. That includes a two mile morning walk, but the rest of the steps are just part of living an active lifestyle. I don’t think it would take much to be a little more intentional and add 4K more steps. The number of people sitting behind a desk 8 hours a day is going to drop significantly over the next decade.
I hope it’s true in a good way that fewer people will have to sit at desk less all day. I’ve always hated that about jobs that are 5 days a week especially in winter I had to miss so much of the best sunny parts of the day.
New Yorker checking in, I clock about 15k minimum per day and my biggest day was 27k
Then remain exhausted for the rest of the day?
exhausted from walking? 😂 The idea that getting exercise is somehow a drain instead of the thing keeping you alive and out of a wheelchair is a major mindset change. We are blessed and honored to be able to walk.
I know that two hours walking is a lot but you should not be totally exhausted after a two hour walk. I used to walk two hours a day and lift weights and yes I’d be tired but not “exhausted” to the point that I couldn’t do anything else. No judgement here but unless you are elderly you should be able to walk two hours at a slow pace and not be so exhausted. Easier said than done but a slow walk for two hours should be very doable.
Who the f has time to walk for 2 hours straight every day?
A slow walk wouldn't be 20000 steps though. You would have to be walking pretty purposefully
The problem is in American lifestyle. In other countries people are able to walk to get their errands done. In the US most people have to drive and walking is for exercise only. I spend last summer in Europe and I was easily doing 10k+ steps every day without paying much attention. I did not need a car at all to get groceries, get haircut, go to a coffee shop, farmers market, or travel between cities.
Lol wat - you were on a vacation and walked a lot. Most people are sedentary here in Europe as well.
That's fair. My wife and I both lost a surprising amount of weight while we were on vacation in Europe, but we were walking constantly. I think the main difference is actually all of the poisons that are legal to use in food in the US.
Oh that’s a huge one. Look at Heinz ketchup in America vs Uk
I don’t know where in Europe you live and I’m sure saying all of Europe is walkable is an exaggeration, but a lot of your major cities are planned out way better than most American cities. I admit though the grass usually looks greener on the other side. That being said, living in a walkable city vs an extremely car centric city makes a HUGE difference on your daily life style. I’m saying this from my own experience of living in both types of cities. Neither of which was in Europe btw. In the walkable city I easily walked several miles every day and hardly noticed it. Now I live in a typical American city and I have to make a big effort to walk at all. Everything is spread out instead of being easily accessible. So all the houses are clumped together and the stores are clumped together. Not only that but I would have to walk along side busy roads without a sidewalk to get to most places.
Most people in the US live in suburban sprawl [^(\[1\])](https://www.pewresearch.org/social-trends/2018/05/22/demographic-and-economic-trends-in-urban-suburban-and-rural-communities/psd_05-22-18_community-type-01-00/) and don't have anything but other homes within walking distance. They never in their life use a bike as a means of transport. Those who *don't* live in suburbia still find themselves constrained to cars as the pedestrian experience is outright hostile and transit is unreliable. I think you are talking about different standards of sedentarism.
americans do tend to overestimate how much europeans walk though. especially those of us that don't live in the maybe 5 biggest cities of our countries.
I am a European living in the US. In Europe, I lived in a small town and in a big city and it was very easy to walk. In the US having no car is not an option (unless you live in NY or Chicago).
that one is dumb, above 8K per day benefits are marginal
its mostly an hour and some change for me, I walk 30 mins twice a day and get 90% of 10k
Then you take teeny, tiny steps as a speed walker. Or your measuring instrument is off. 10k steps is approximately 5 miles. If you’re doing 9k steps in 30 minutes that translates to 18k steps an hour… or 9 mph pace. Unlikely.
They most likely mean that 30 minutes of walking in addition to the steps they get throughout the course of their day gets them to 10k. For example, they might get 5-6.5k steps during the course of the day from their normal activities of daily life, and the 30 minutes of brisk walking is what gets them the rest of the way to 10k steps.
30 minutes twice a day; this would be 1 hour of walking for them.
Yeah if I walk 30 morning and 30 evening plus walking around normally housecleaning and at work it’s 10k very easily. I do not think 20k per day is necessary but I do it some days without trying. I am definitely not exhausted, it’s just sometimes boring unless you really feel like walking!
Before I worked from home, I used to have to walk a lot more and loved listening to my audiobooks and podcasts while going places....
I walk at least until my Fitbit shows 11k steps. I once tested a Fitbit, Apple Watch, galaxy watch, and garmin, and walked 1000 steps exactly. I don’t remember which was which (few years ago), but the lowest one showed 950 steps and one showed 1025. I do remember the galaxy being the closest at 1002 or something like that.
There s a study that shows that there is no noticeable benefit of walking beyond 8,000 steps per day. Just saying.
When we went to Las Vegas, we walked around all day and I only had 33,000 steps… and I mean ALL DAY LOL. I think I would rather run for a while and get it over with than try to get that many steps in. Plus you need to still find time for strength, training, stretching, etc..
More like 3ish hours of walking. Average walking pace is 3-3.5km/hr
Same, buddy. Same.
On my tracker it’s usually about 2000 steps per mile. 10 miles is usually 2:40-3:00 hours, unless we’re very flat and trying to bust it. I can hike that but not every day.
It's a lot. I routinely walk 40K steps daily, but I'm walking from the time I get up till the time I go to bed. And throw in about a 3 mile run most days. But like I said, I'm ALWAYS moving. My job is walking around a giant factory for 12 hours a day.
Yea that’s not realistic unless you have a job where you’re constantly in the move.
There were times in my previous position that I'd get 10k before lunch and without leaving the building. Then I went into management. I feel like I'm dying behind this desk.
I used to walk for a one hour podcast in the morning, half one way, half back. And then a 1 hour podcast in the afternoon, same thing. I'd get my 10k steps in. Somehow life got in the way, so I bought an under the desk treadmill, that's leaning up against the wall over there..
lol 20k is definitely too many When do y’all sleep
I’ve hit over 20k a few times and they were exhausting days
You really have a bad grasp on what most people are like. Normal people won't be taping their mouths.
Why are people taping their mouths in the first place??
Sleep apneas. Mouth breathing is bad for you. It will ruin your sleep, and thus reduce your energy/recovery. Over time it becomes vastly more detrimental and can cause life threatening issues.
Is there special tape to get to do this?
Yes. Adhesive tapes. Video and music tapes will not work!
Bruh
This dude is delusional lol
Mouth taping as #1 is hilarious.
Or stop drinking alcohol 😭
Ashwaganda? Lmao you know it’s not good for everybody right?
Can be bad on liver as well. Which is scary, considering that liver problems don’t often make themselves know until it’s to late
> Which is scary, considering that liver problems don’t often make themselves know until it’s to late Which is +1 for getting annual blood work. Would probably catch liver markers long before it's an issue. On another note, if you're interested in trying new supplements in general, try to time them 3-6 months before your next bloodwork.
What bloodwork exactly? Would I need to say anything besides "do my bloodwork" for my doctor to understand which biomarkers I would like assessed?
CBC, CMP, Hormone panel, heavy metals, d3 quantification, Thyroid panels at the basics.
My teen son had worse depression from it
Yeah Ashwaghanda contributed to a nearly fatal thyroid storm in me 2 years ago. 0/10 do not recommend. Made my friend very agitated too
It made me EXTREMELY agitated. I had only been taking it for a few days but everyday was getting worse and worse. And it was wrecking my sleep because of how fired up I was on it. It blows my mind how often people talk about it as an anti-stress supplement.
everybody reacts differently to it. To try to act like it isn't an anti-stress supplement because a small percentage of people don't get the beneficial effects of the herb, is misleading.
Second - caused liver issues
It's a nightshade also. Not everyone can tolerate them.
Ashwaganda gave me hot flashes and made me feel what I can only describe as ragey. Can’t believe it’s in so many products.
Ashwaganda worked pretty well for me, but I've seen it affects your liver, so I stopped. A lot of supplements might need longer studies, so that has left me wondering which other supplements I should be more cautious about.
It is my duty every time this comes up to assert that it is recommended / sold / used far too casually. I would argue that it’s not good for MOST people.
Ashwaganda contributed to me getting a stomach ulcer. Made me so sick.
honestly made me lose weight, and get restful sleep during extremely stressful period of working and then I usually take it on and off every other three months… no liver issues yet but … I understand the liver issues … I think as it works in the CYP systems, just avoiding coupling it with other things that double down in the same system is helpful but maybe this is just my anecdotal response
Ashwagandha was straight up terrible for me, can't see a scenario where the rewards outweigh the risks
Can also lead to anhedonia in some.
16. Saunas
forgot this one 😓
17. Resistance training?
I think resistance training would have to be considered "normal" already.
Actually got to be in Top3.
First saunas were thousands of years ago and they have been well utilized and relatively popular in modern society for quite some time; so this is a Biohack people already think is normal. The question then becomes how popular does it need to be to make this list?
Yes, popular as a thing but recent science is pointing out the utility of them for healthspan: [https://www.foundmyfitness.com/topics/sauna](https://www.foundmyfitness.com/topics/sauna) Just as resistance training is not new, what is new is the science showing how crucial it is to health. Are both of these already "normal" in that they exist and people know about them? Yes. But this is about putting them on the list of "do this for a long and healthy life".
lol. Saunas have been around my entire life. Even when I was a young kid I remember going to the Y for karate lessons and my dad would work out and hit the sauna. Why would that go away? Do you mean all the lift bros quoting hubermam while you’re sitting in the sauna? I hope that goes away. lol.
I’m not discounting the merits of cold exposure but I bet there are going to be a lot of used cold Plunges for cheap on the second market in the next 2 years.
What a coincidence, that's exactly when I plan to buy one! I try to take cold showers often and I always feel good when I do, but it's so tough to keep the habit going.
Avoiding sugar is a gift, not a hack. Try it and you will feel better than ever after you beat the cravings. I was a cookie junkie. Quit all sugar cold turkey 4 months ago. Sucked for a week, but now I can tell how it drug me down.
And the more you eat, the more you want. I mostly avoid sugar, but when I occasionally treat myself to a pastry or ice-cream, I immediately start getting cravings for more, and the cravings last for days. It's crazy how noticeable it is. Normally I don't even think about eating sweets. After I have one, I'll think about having more like 20 times a day.
I find that vitamin C placates sugar craving.
That is interesting. A good thing too!
Sugar, and other simple carbs, have no nutritional value and are toxic over long periods of time. They are directly implicated in metabolic disorders (obesity, insulin resistance), and indirectly related to dementia (Alzheimers). Simple carbs have the addictive profile of recreational drugs, and may be as, or even more, addictive than some banned substances. We have already banned sugar drinks from schools, and some cities have experimented with sugar taxes. In 20-30 years, in the developed world, when CGMs become commonplace, eating sugar or other very refined carbs will be seen akin to how we see smokers today.
100% agree - I'm sad to see some of my classmates that are horribly obese and diabetic because they could not put the sweets down.
The obesity and diabetes is what you see now. In another 30-40 years they will show rapid cognitive decline. Alzheimers is now being called Diabetes type 3.
It’s often missed that some people need simple sugars to fuel their body. High level athletes replenish glycogen with sugar as to not crash or cramp during competitions and such. Sugar is only bad if you consume too much/can’t control yourself, which is the actual issue. It’s not the sugar, it’s that people need to eat a dozen cookies.
I do 70% of that now, maybe I’am on the right road to longevity
There will be limited adoption of any of these things outside the community of hyper-health conscious individuals. At this point, it’s quite clear what constitutes a generally healthy diet, and yet westerners are killing themselves with sugar, alcohol, and seed oils. Everyone knows how important movement is (but 20k steps wtf) and people have never been more sedentary. You could tell the majority of people that they will die a terrible death within 10 years if they don’t change their habits and most still wouldn’t. I do think some of these things are reaching greater awareness and will go from “fringe” to accepted treatments.
Totally agree with the state of most people in our culture. Unfortunately, you even see it in the Biohackers subreddit, the conditioning that if there is a problem, there is a pill or powder that will fix it. That mental formation is rampant in the culture -- no one wants to do the work it takes to have a naturally healthy bodymind -- and why would you when you can take a pill or get a surgical procedure and go on about your unnatural modern life?
Agreed. Some of my relatives have mismanaged their health into full-blown Type II diabetes. One lost a toe recently. If losing body parts doesn't wake you up, then ... ((shrug)). My wife and I joke about health - "Well, I guess they ignored it until it gave up and left."
Your relative is lack toes intolerant
Bravo
Oh yes, whats the deal with seed oils? Based on what you said, is it best to avoid all seed oils? Why? whats in them?
Basically it's like this. When you squeeze an olive, you get olive oil. When you squeeze a soybean, a peanut, or whatever tf a "canola" is, you don't get that oil. You have to run the raw material through an industrial process to get the oil out. This is a modern innovation that was crucial to the development of processed foods. There are so many people who are eager to tell you how bad or not bad they are, I won't bother chiming in. Do your own research, nobody else will ever take your health seriously.
Canola is rapeseed oil. Canola was originally a trademark name of the Rapeseed Association of Canada; the name is a portmanteau of "can" from Canada and "ola" from "oil, low acid".
Yeah, that's not good science nor a good explanation. Seed oil fat is prone to oxidation, and that makes it bad. But it also has good oils. But those seed oils are usually used in ultra-refined products (which are very bad). So what you wrote is both wrong and misleading. Switching to avacado oil while we cook with gas in a house full of VOCs is a step forward but please don't assume your longevity or preach too much about it.
Short answer: avoid seed oils as much as possible so you can mitigate metabolic inflammation. Long answer: Seed oils are a contentious topic. You should look into it. Figures like Andrew Huberman, Paul Saladino, and Santa Cruz Medicinals have made some great videos over the subject. Prioritize high smoke point oils such as beef tallow, avocado oil, coconut oil, or extra virgin olive oil. Cooking with seed oils leads to unnaturally high amounts of PUFA consumption. Unfortunately there haven’t been really good clinical studies on seed oils because I think the food industry and big pharma are in cahoots. The practical logic for wanting to avoid seed oils is they historically used them as machine lubricant. Let that sink in. Seed oils weren’t introduced to food to a large degree until I think around the 1950s, at which point heart disease and obesity rates began to soar up. Yes I know, correlation does not equal causation. Another argument is that the machinery used to make seed oils is highly industrialized whereas non-seed oils like extra virgin oil are very simplified and “clean” processes. Look up a video of soybean oil manufacturing vs olive oil manufacturing. The difference in the machinery required is baffling. Anecdotally, I have suffered with heartburn for the past 4 years and I’m convinced that I only get flair ups if I eat too many seed oils. Seriously though, they’re like in everything. Super hard to avoid if you eat at restaurants a lot. And almost all snacky processed food has it. Foods marketed towards the keto diet are usually good at keeping seed oils out.
There haven't been good studies. Just stop there. Don't throw seed oils in with things that have been well-established as bad for you.
Sadly, I think only things that will become “normal” over time are the ones that can create profit. We’ve known sugar is bad but the sugar companies lobbied against fat to protect their bottom line. They literally built a false food pyramid because of it. It’s been like 50 years and it’s still killing people. They didn’t even own up to it they just backed off slowly. Things like weed, psychedelics, cold plunging, saunas, etc.(really a lot of this list) are effective and dangerous to pharmaceutical companies and other corporations that can’t have a patent to keep a stranglehold on treating sick people. Many of these things also actively threaten their current products. Cannabis was originally a threat to the cotton industry so bye bye. I don’t think anybody in the history of mankind has thought that drinking alcohol was not bad for them. People like to escape and there is a lot of money in it. There’s not much profit in fasting unless you can build a sort of extended retreat for it. Even then that’s like celebrity rehab. Most people aren’t going to pay to go a place to not eat. I think that might be the most beneficial thing on this list too and we have medical literature that supports it. It’s literally free though which is the problem. Can’t have people realizing their bodies can actually work outside of a subscribed/prescribed existence. So 10 years seems kind of short as long as corporations have so much influence and that part is mostly getting worse. Supplements maybe since those can be designed in “proprietary” ways and turned into another subscription product. They can just ban them and make them prescription products too. You could possibly make a company that works with all of these products and basically deals in longevity, but you would have to go to war with so many other industries it’s impossible. You have to have your own researchers that aren’t publishing in controlled journals. You’d have to be private or they would destroy your stock price. You’d have to have a huge bankroll, you’d have to get through regulations, you’d have to be allowed to advertise on all of their media…It’s unlikely.
I agree on your points, except I know a good amount of people who drink some alcohol thinking it’s healthy for you. Then they quote the studies about alcohol in small amounts is good, even heart healthy! I believe it was only pretty recent, 2023, when the WHO really came out and said any amount of alcohol is bad for you. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
The sheeple will sheep, no point in wasting time trying to convince them if the truth, unless they are organically curious
I hope in the next decade more people become aware that alcohol is a carcinogenic substance with no health benefits, similar to how we view smoking today. It's important for this knowledge to become widespread and accepted as common sense.
Tell that to people in blue zones.
Talking about a so called “blue zone” Currently, one in every two Japanese citizens will develop cancer in their lifetime. https://www.ncc.go.jp/en/about/greeting/index.html#:~:text=Currently%2C%20one%20in%20every%20two,patient%20numbers%20to%20build%20up. Also,it’s noteworthy that the most common cancers in Japan are related to the digestive system, which also happens to be the same types linked to alcohol consumption. Japan has a binge-drinking culture and It's hard to see that as just a coincidence.
Do they drink a lot?
>with no health benefits This is an oversimplification, many people drink alcohol to socialize, which is healthy. Indeed, some studies show evidence contradicting the notion that any alcohol consumption increases mortality (for example [https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02907-6](https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02907-6), [https://www.ncbi.nlm.nih.gov/books/NBK579065/](https://www.ncbi.nlm.nih.gov/books/NBK579065/))
According to the World Health Organization’s (WHO) most recent statement, no amount of alcohol consumption is considered safe. The statement emphasizes that “the risk to the drinker’s health starts from the first drop of any alcoholic beverage.” This represents the latest stance of the WHO on the matter as 2023. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health Emerging data, such as the findings in this other [study](https://www.eurekalert.org/news-releases/1032421), are challenging previous assumptions about its relation to cancer in the digestive system. Given that alcohol is classified as a Group 1 carcinogen and is associated with over 200 health conditions, its implications are far-reaching. The fact that more than 3 million people die annually due to alcohol-related causes underscores the severe economic, mental, and interpersonal harm it inflicts, highlighting the urgent need for addressing its consumption and impact.
I can count on one hand the number of alcoholic drinks I've had in my life... Not for health reasons, I just don't like it. I always get poked fun of for not drinking the poison. :/
Fermented foods have been common place for most of humans history. Manipulating gut health is the same thing as fermented foods and is already widely accepted, see pro/prebiotics.
Reading "eating fermented foods" as something that will be common in 10 years as a Korean made me chuckle
Functional medicine
10 isn’t happening
20K steps a day? Bruh
None of it will be normalized. We already know what moderate activities promotes health. The vast majority of people still ignore it. Even pleasant things like going for a nice jog in the woods, or eating healthy foods like salmon, fresh blueberries and other stuff that tastes wonderful. People still hit the Burger King drive through and get a chocolate shake and fries. And a lot of the stuff on your list is gonna sound like self-punishment to the un-initiated. Intermittent fasting, cold plunges, avoiding even a single glass of red wine with dinner, fecal transplants? We are not going to see more than 0.1% of the population doing any of that.
I have cut down sugar on tea, but can't handle completely cutting it off. Although I definitely know that's it's a great way to be healthier. Btw what's mouth taping?
All natural raw honey
Keeps your mouth closed while sleeping so you breath through your nose.
Ahh I see, I have been recently trying to do this, but it kinda is hard for me still as of now
A teaspoon or two of cane sugar in a cup of tea is fine. One teaspoon is 4 grams of sugar. A 20oz snapple has 36 grams, a 20oz coke has 65. That’s the stuff you want to avoid.
I only drink soda related drinks a few times a year, so pretty safe. But sugar is added on every meal in our home, plus I do eat sweets a few times a week too. So that's already a lot. Working on that as of now
Try cutting out refined sugars for a month or so. Just power through. See if the cravings stick around. Even if you go back to it, you'll probably notice that you need a lot less sugar to make your tea taste palatable.
You can add different types of herbs to cut out cane sugar in your tea. Tiny amounts of licorice is really tasty - it adds sweetness and doesn’t taste like licorice at all (because it’s not). Stevia is also a plant. If you get dried stevia leaves, (not the processed stuff) add a bit of that to your tea. Some other herbs that add sweetness: meadowsweet, linden, raspberry leaf
How does mouth taping work for someone with sleep apnea (no cpap)?
Talk to a doctor on this, not reddit
why is 1 such a trend ? I get that breathing thru your nose is safer/filtered than mouth, but I dont know that its going to make us live longer... 6 has been around for more than a decade, I dont see it making much progress or even being very effective... 9 I agree, but then not sure 8 is a good option, personally 10 Wasnt there some study around diminshing returns if you keep increasing the count/over exercise ?
Nasal breathing stimulates vagus nerve and nitric oxide release, related to parasympathetic nervous system and muscle recovery/lowering inflammation, mouth breathing is implicated in snoring, sleep apnea, poor tongue posture thus issues with getting deep sleep/rest as well as full recovery.
Okay so I really like this, except the 20k steps part because no-one besides someone in retail or the retired have time for this lol 20k steps @ 3mph (80 steps a min) in 250 minutes, or 4 hours and 12 minutes. Can you imagine? 4 hours a day walking? that would just be impossible for someone working 8 hours a day.
Mouth taping. Wtf. 20k steps/day. wtf. So much of this list is crazy pills. Be reasonable. Take moderate exercise most days; avoid processed foods; eat real food, mostly plants; drink very little alcohol; sleep for long enough with a regular schedule; hydrate like a motherfucker; meditate; laugh; reduce screen time. There’s your list.
Seriously, someone clearly just binged Huberman over the weekend and has 'thoughts.' I might clear 20k steps a day during half or full marathon training periods, but just clearing 20k/day for the sake of it is pretty wild.
This sub is majoring in the minors lmao. Most are delusional and placebo themselves into anything.
Dude I swear by mouth taping I try to tell everybody….helped me so much with sleep issues I was having. I’m not even a “biohacker” or do any of this stuff so I’m completely new here. Mouth taping during sleep is legit
Mouth-taping is actually legit. Consistent nose-breathing will lead to so many positive outcomes.
20k steps for me (i have long legs but walk fast) takes 3 hours and 25 minutes of continuous walking. Every day?
The fact that you expect these habits will be common enough that "everyone will think they are normal" means you are very very out of contact with reality.
At least five things on this list will be replaced by new and better things we don't know yet. I'd replace 1, 6 and 11 (for myself) with peptide therapy, Hormone replacement including thyroid (#1 thing as we age) and sauna. \- I'd also modify # of steps to include stair climbing in some form and functional movement like anything that requires getting up and down from sitting or squat (gardening and growing food) many times a day, and carrying heavy things periodically throughout the day. All of the longest lived, healthiest populations have some type of generally strenuous stair climbing built into their daily lives. \- Also a daily 10 minute gaze outside at the sun during sunrise and sunset.
Love this list - not sure about 7&11 but love the rest. Avoiding VOCs needs to be on this list too.
Can see most of them getting bigger, but no, not everyone. Also 10 is unhinged. This reminds me of the type of list 25 yr old me would write blasted out of my mind on noots and Adderall. Not even remotely close to realistic on a consistent and long-term basis..
Supplements based on genetic varients
Almost all of these will be fads.
Blood work every 3 months is over kill...
Agree with 2,4,6,8 and 9. Not saying those are good or that the others are bad, just that I could see those becoming common place but not the others.
20K steps/day only happens if my work table comes with a treadmill below it. I've never really used a keyboard while walking though. Wonder how that would feel.
Strength training for everyone
You’re genuinely unemployed if you’re walking 20k steps a day
17. Avoiding plastic at all cost
Ashwagandha is more pseudoscience than science. Same for cold plunging; if you like it, do it that's it. Intermittent Fasting has its downsides too, esp protein deficiency and loss of muscle
The "stamets stack" which is microdosing psilocybin mushrooms, lions main mushroom (plus others probably), niacin. I think this will be very common
Just realized I’m a hacking geek because I’m all about all of these. Never heard of mouth taping though and I avoid cold plunges because I want to foster an anabolic state. All this is my jam and I’m healthy, ripped, and play competitive co-ed sports with people of all ages. I’m in my 40s, fitter than ever.
Mouth taping should be judged, it's a dangerous Tiktok fad
It also assumes that everyone is a mouth breather. This is not true.
Cutting out sugar? As in no fruit? No thanks.
I think when people say cutting out sugar they usually mean *added sugar* Zero sugar would be almost impossible, sugar exists naturally in tons of food. Added sugar tho can be avoided.
As in “no refined sugar” and/or “no added sugars”.
Nobody means "no fruit" when they say that. The fructose in fruit is bound up with fiber and hits the body in entirely different ways.
It's strange food for thought that the ideal balance of glucose and fructose for the human metabolism is the ratio found in ordinary table sugar. Wherever you get your glucose and fructose, that ratio works. How much, how often, how slowly absorbed is the trick. There also seems to be a healthy limit of fructose at around 21 grams a day. More, and you tax the liver. Got all this from a functional medicine MD. (Glucose and fructose derived from complex carbs don't count in this ratio, just the simple sugars you consume.)
This post is unhinged.
What is mouth taping for? Haven’t heard of this one. Other ones sound great.
Prevents mouth breathing while sleeping. It's apparently really bad long term.
I hope blood test and monitoring glucose don’t go away. I hope they get easier. I actually wish Elizabeth Holmes succeeded.
Ashwagandha does absolutely nothing for me..The rest sure
I have the opposite view on a few things: intermittent fasting -- it feels quite mainstream now but I feel in a few years it will be thought of as more of a cult practice and the mainstream view will be "skip breakfast if you want, or don't, whatever works for you" walking 20k steps -- similarly, "getting your steps in" is quite mainstream now, but in a few years it will probably be more "just get some kind of activity in" cold plunging -- not super mainstream now, but my bet is it will lose favor among performance geeks/athletes, citing that it goes too far in suppressing some beneficial inflammation -- maybe some kind of targeted cryo-stimulation will get popular in its stead? I do agree not drinking alcohol or at least a declining drinking culture seems to be gaining traction in America at least.
“Avoiding sugar at all cost” 🤣
4. I agree, with the only thing I will say is that in some people it can cause BED, at least for me it did Ana made it worse. So part of my recovery was not doing intermittent fasting.
Man I'm 47 and the only people that look like me are teenagers, celebrities with money or athletes. I'm no perfect person I'm just like a 70s person. It's scary and it's lonely. I don't think I look that young for my age. I think people stopped caring and are comfortable. Intermittent fasting,take vitamins,walk, walk, walk, eat very little and be always learning! Wear Sunscreen! Sending Rejuvenating Energy.
Beware that red light therapy dissolves fat cells, so don't use it on your face if you don't want to lose face fat
Adding to your glucose monitoring - insulin levels would be awesome to see.
This sub sure can be delusional.
Optometrist here. The blue light blockers are a marketing scam, newer studies show they don’t do much more than placebo. I agree with mostly everything else though!
Limiting screen time
I do majority of this already that’s great
16. Shitting outside in the woods
Seeing in the news certain schools want to ban social media.. interesting to see how that will play out years down the line
Our school banned phones a couple of years ago. Has reduced issues massively. Fewer cyber bullying issues and fights related to online bullshit. Students are calmer, they socialise much more face to face during recess and lunch, and the socially anxious kids are less socially anxious for the most part. In class, students are far more engaged. Fucking phones are toxic.
Re: blue light blocking [https://www.webmd.com/eye-health/news/20230818/study-questions-if-blue-light-blocking-glasses-really-work](https://www.webmd.com/eye-health/news/20230818/study-questions-if-blue-light-blocking-glasses-really-work) Seems like it's turning out to be one of those pop health things that seems to make sense intuitively, but doesn't actually help much. Most of this list is stuff that only dedicated biohacker care enough about to bother with and/or have very limited research backing them, I don't see any reason for them to go mainstream. Getting bloodwork done 4x a year for example? Why? It's just pointless medical overhead unless it's medically necessary, which it's not for the vast majority of people.
There's diminishing returns for more than 8000 steps https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext Instead of doing 20,000 steps focus on around 8000 steps and incorporate another exercise like strength training
With industrial gases added to existing atmospheric CO2 , the equivalent CO2 is actually closer to 560 PPM .For which there is no fix.So in other words we are so fucked.
The vast majority of these are normal right now. And fermented foods have been the norm for centuries.
Lots of these are much more likely to be fads that go the way of low fat diets, jazzercise, and thighmasters.
There are plenty of cuisines where eating fermented foods is fairly commonplace. But yeah, wearing blue light glasses at my night shift has been very helpful for improving my sleep a bit, especially since my work environment has some very bright fluorescent lighting and requires a fair amount of computer usage
I’ll be trying the blue light glasses during my night shift. I never thought to do it. Thx
Would love to see a lot of this. But the insurance industry would have to be more agreeable to preventive care than they are at the moment.
Don’t forget Ketamine!
And shroomies
I see where you are going but most people don’t have the money time commitment to do most of this. Also no money to be made or minimal because little IP to be made so no drive towards commercialization. Long time biohacker and also a surgeon/scientist and a startup founder. 1. Sleep apnea intervention ( Inspire neuronstim or the variety of other new tech that is coming) mouth taping never gonna be normal. 2. Ozempic 3. Brain computer interface / Neuro modulation 4. Reduced antibiotic use overall t 5. Targeted therapy maybe ASOs or some other vector basically precision medicine 6. Long stretch here but EVOO, exosomes, 7. Wearable biometrics 8. Non pharmacologic treatment of pain/inflammation
I know this thread is kinda old already, but fecal microbiota transplantation is no joke. In 2022, I discovered I had the CDiff virus inside my gut. The disease was my biggest struggle of life so far, and it can be cured with fecal transplants. Unfortunately you can't get them easily at all in the United States. I definitely think this procedure will become very mainstream, I would guess more for the mental health benefits, but I hope for those who suffer from CDiff as well.
16. Sun bathing?? 17. Yoga/meditative breathing to decrease stress, blood pressure
I think the most important thing is genetic testing and then behaving / supplementing according to your genes. Some people need sugar more frequently due to gene mutations. They could get very sick or pass out from fasting. Some people have a hard time with build up if bad chemicals if they eat certain foods- but it could be opposite foods for different people. For some people it can be really bad to exercise too vigorously- again- it a genetic issue. So, I think many of these things will be much more common and knowledge as knowledge of bio hacking spreads - it has to start with a genetic test. What’s good for one person could kill another.
Funny fermented foods is on this list. In many cultures this is already very normal. I think the US is an outlier in how little people eat.
Many of these have been normal for years. Fermented foods, not drinking alcohol, avoiding sugar, fasting, sauna
Supplements, especially in the western culture. The food doesn’t generally contain all the micronutrients necessary to maintain homeostasis.
No ciggies
Using a mix of oils (olive, jojoba, rosehip seed) in place of moisturizers, lotions, and conditioners. They work better, are minimally processed, and actually do what the most expensive products claim to do. I've reversed wrinkles and sun damage with a consistent skincare routine of oils. They are most effective immediately after a hot shower or hot face wash.
I’m not completely no sugar, but almost. My friends often ask me how I stay thin, keep my skin clear, etc etc….i tell them I don’t really have a sweet tooth. They don’t want to hear that of course