Biohacking : My 7 ways of living a longer and happier life.

Without overanalysing what was essentially nothing more than a passing joke what he was really saying is that I’m getting old and to be fair he’s right.

At 45 years of age and working within the aesthetic industry I can’t deny that I have become increasingly more conscious of my ageing face.

The lines etched into my forehead and the loss of fat in my face are regularly highlighted to me regardless of whether I want to hear it or not. I’d be lying if I said I haven’t felt the pressure to address this on the rare occasion.

Yet despite this when I reflect on what’s important it really doesn’t matter. Whilst I understand the yearning to look younger I temper this by reminding myself that ageing is an incredible privilege.

The Stoic philosophy of controlling what we can and not being consumed with aspects of life that we can’t change have really helped shape my view of what’s truly important.

I read recently that much of how we choose to live our life and the decisions that ensue are underpinned by our acute awareness of our own mortality.  Ostensibly the desire to live longer often manifests itself through searching for meaning in all that we do.

It’s easy to comprehend then that whilst immortality might be beyond most us (at least for now) the ability to preserve our youth from an aesthetic perspective can help us invent a construct in which we can seemingly live forever.  This  might explain why there has been such an increase in the number of people seeking cosmetic treatment.

The irony is that there are tangible evidenced ways in which we can prolong our lives which in turn have positive effects on the way we look and feel. You only have to look to the identified ‘blue zones’ (identified areas with a high number of centennials and above average life expectancy) dotted around the globe where there seems to be a direct correlation with prolonging our years on this planet and lifestyle.

So what is Biohacking other than a trendy new(ish) word?

There are many evolving definitions, a quick google search tell us that ‘Biohacking is changing your chemistry and your physiology through science and self-experimentation to increase energy and vitality‘.

Like everything in life there will be various interpretations of this word, however, for me it’s simply addressing the question ‘what are the things I can do in respect to my body and mind that will help me live a longer and happier life?’  That’s it.

Read on to see my 7 best examples of biohacking…..

Sleep

‘Is there any physiological process within your body, or major operation of your brain, that isn’t wonderfully enhanced when you get sleep, or demonstrably impaired when you don’t get enough?’ Dr Walker psychologist and sleep specialist author of Why We Sleep.

Somewhat amusingly my wife and I seem to start each day with the same morning routine. A coffee and or tea accompanied by a detailed analysis of our previous night’s sleep.

How did you sleep?

‘ I had a shocking night’s sleep. I was up at 1:13am, 4:23 and then I got up at 6:15! Oh and by the way you DO snore Andrew!’ (I don’t)

Who says romance is dead?

Why do we do this? It’s simple at a basic level we both know how much better we function following a night of sleep and perhaps more than this to be a little more patient with each other if either of us is sleep deprived.

I don’t think I realised just how vital sleep is to our day to day functioning and health until I became a father to two nocturnal babies. A time period that still haunts me to this day

I can still recall the tortuous nights where four hours sleep was considered a good night’s rest. It was no surprise that this in turn had a severe impact on my cognition and relative physical and mental health. The symptoms of which were represented in a perfectly sculpted dad bod and a short (or shorter) temper.

Science now informs us that sleep has such a profound affect on many aspects of our physical and mental health which is why is makes sense to value it. According the Dr Walker a reknown sleep specialist (quoted above) we should aim to get around 8 hrs sleep a night yet according to Mental Health UK one in five of us still suffer with a degree of insomnia.

If you are struggling to get to some decent sleep then it might be worthwhile considering the following tips:

How much do you value your sleep?

 

Gratitude/Grounding.

Let’s face it in today’s age we are constantly bombarded with images on social media of how incredibly happy and successful other people are. As a result it’s easy to feel like we are not enough and maybe that comparatively life owes us more. The question is how can we ever feel content if we constantly measure ourselves against other people and want for what other people have?

Conceptually according to the work of French anthropologist Renee Girard much of our yearning for more can be considered Mimetic desire. Girad hypothesised that after our basic needs of food,sex, shelter and safety are satisfied our needs move from individual to a collective/social. In other words we want what other people have. Interestingly this is exactly why advertising is so effective. Amazon often shows me things I had no idea I wanted until it tells me what other people have bought. Probably explains why I have a random inflatable pink flamingo lying in a draw somewhere. Clever.

It can be extremely cathartic to take time to reflect on what we do have and to remember to be grateful for it, as so often it can be too easy to take all we have for granted. Journaling is a simple way to capture this. The simple daily practice of writing down the things that we are grateful for in our lives is a great way of taking the time to appreciate all that we do have life. Don’t get me wrong it’s great to have aspirations and goals but not if they come at the expense of appreciating what we have right in front of us.1 If we constantly live in the tomorrow how can we can truly appreciate the now?

Nutrition- mindful eating

There was a time where our distant ancestors would have had to hunt for their food which would have clearly had implications on the availability and choice of sustenance for homosapiens as a species.

Not withstanding the current situation in regard to overall availability of eggs and tomatoes of late, the agricultural revolution has meant that food accessibility in the Western World has never really been an issue. As a way endorsing the point I am keen to make you aware that I can confirm the abundance of food as my wife likes to walk me up and down every aisle in any given shopping trip.

Of great concern is the existential and growing obesity epidemic much of which is caused by our fast paced lifestyles and eating out of convenience. Unfortunately convenience often means pre-packaged choices which tend to be full of sugar, artificial ingredients and refined carbohydrate which can make us feel even more hungry in the long term.

I am actuely aware that the virtues of eating a healthy diet are nothing new but what if we consciously asked ourselves in the moment what benefit any given food brings to our overall physiology? Mindful eating as a concept usually infers being attentive and aware of the physical and emotional senses that food invokes as we eat it. However, what if at it simplest form mindful eating was simply to ask ourselves a question such as ‘what will this food do for me?”

Incidentally this is a question I wish I had asked myself recently prior to a family visit to our local Chinese restaurant . The lettuce wraps went down well but if I’m honest the rest is a blur. Either I had flashed back to a 90’s rave fuelled by amphetamines or the MSG laced throughout the food had a profound effect on the behaviour of my children as I’ve never seen a literal flying duck wrap before. Either way a whistle would have been useful.

The point is that we do have a choice in what we eat, as a rule of thumb the more ingredients the more processed the food. If the single ingredient is the food you can’t really go wrong.

Metaphorically, I’m sure that most of us when standing at a petrol pump opt for the fuel that returns the most efficient performance for our vehicle so why not view our bodies the same way?

 

Get Comfortable with the Cold

As someone who was born in the tropics and suffers terribly from Reynauds embracing the cold wasn’t exactly a natural transition for me. However, perhaps bizarrely as I get older I find myself increasingly drawn to the the idea of getting comfortable with getting uncomfortable. In fact more than this, I would postulate that subjecting ourselves to fear or discomfort is where we truly develop strength of character and a growth mindset which is exactly why I impulsively purchased myself an ice bath.

The Scandinavians have understood the benefits of cold water immersion for many years. However, Wim Hoff is most probably the name most synonymous with the cold water revolution of late as featured in a recent television series in which he highlighted the relative impact of the cold water on significant decreased levels of anxiety.

There is a compelling body of evidence that suggests cold water has a multitude of physical and mental benefits which include reduced anxiety, improved circulation, boosted immune system, and improved physical recovery. One large dutch study for example concluded that those participants who took cold showers regularly vs those than didn’t went on to report fewer sick days.

Aside from all of the benefits listed above the main motivation for me taking daily cold showers and sitting in ice three times a week is quite simply the way it makes me feel ,which, incidentally is absolutely incredible. Don’t believe me? Perhaps read this little fact will entice you. Dopamine levels (the feel good hormone) are speculated to increase by 200% , yes 200%. It’s got to be worth a try for that return on investment right?

Move your body

If there was one true elixir for longevity then exercise would be it. It’s an obvious yet crucial bio hack and inextricably linked with so many other health benefits both physical and mental that it would be slightly odd not to include it.

Throughout my life, exercise, whether then be running, frequenting the gym, representing sporting teams and even salsa dancing has always been there for me.

It has allowed me to challenge myself, grow in confidence, meet new people and if I’m honest with you it has also provided a crutch at my lowest points. As a father of two children I am hoping some of my enthusiasm for sport and fitness rubs off on them for all of these reasons as I truly believe it’s a gift for life.

The pandemic has really emphasised the importance of taking responsibility for our overall personal health and wellbeing and perhaps on some level put paid to the high levels of cognitive dissonance in respect to exercise that has seemingly been so prevalent within our wider society. Despite not being able to get a parking space at my gym I have to admit it does fill me with joy to see the gym floor packed even at 6am, and with teenagers too! What’s that all about?

Paradoxically during the pandemic while our then Prime Minister Boris Johnson sat in his garden dictating that the nation forgo the gym in place of a pharmaceutical intervention the El Salvador government was simultaneously encouraging it’s public to get out and exercise. Why? Because they were fully aware that our prognosis for any illness not just COVID is greatly improved if we are fitter and healthier.

My main motivation to exercise isn’t simply to look good it’s to stay fit enough to keep up and play with my children, it’s so I lift the shopping into the car when I am older, it’s so I can remain independent and happy for as long as possible. The body is an extension of the mind which is why we should prioritise it to help prolong our years.

 

Connections

My parents have a better social life than me and if I’m honest I’m glad. An interesting and perhaps unexpected common factor observed in aforementioned blue zones is the correlation between social connection and prolonged life expectancy.

Several studies have documented this correlation and according to the Lancet journal loneliness is a strong predictor for depression and anxiety related issues.

Sadly is not uncommon to observe a decline in health during our twilight years when people become more isolated and devoid of social connection. When you scratch below the surface it is fairly easy to understand why.

Purpose or having a sense of it seems to form an integral part of the human psyche whether that take the form of routine or an important and meaningful relationship. Several studies have demonstrated that connection not only helps us to remaining mentally fit but can also help us with our physical health too.

According to psychologists while we consider diet and exercise we should also look to work on building our rapport/communication muscles and seek out people who share our values, interests and look to get involved in community initiatives.

The truth is life can get in the way of relationships on occasion whether that be a result of a busy home or work life. Personally I’ve become way too comfortable with lying on the sofa in my avocado oodie watching the rugby at the end of the week instead of actively seeking opportunities to socialise.

The digital revolution hasn’t helped. In my opinion we have never been so connected whilst at the same time never being so isolated. How often are we guilty of sending a text rather than picking up the phone or sending a friend a happy birthday message on Facebook and then not remembering to say it in person. Or is this just my excuse?

So perhaps instead of planning that Saturday morning gym session I should be looking to reconnect with friends especially if at the same time it help contributes to securing some extra time on this planet.

Coffee anyone?

 

Quit the booze

Has our cultural obsession with alcohol become a little passe? Younger generations are certainly drinking less and an increasing number of people are becoming sober curious.

It always difficult to address abstinence without the perception of virtue signalling. If I’m honest I used to always justify my drinking when considering those who abstain by labelling such people as having some sort of issue or perhaps worse just being boring. Who knows maybe I am?

The idea that those who choose not to drink are the cultural black sheep when considering a poison or central nervous system depressant perhaps highlights the extent of our social dependance.

Of all the biohacks I believe this hack in particular has the potential to return so much more than the perceived sacrifice. Plus there are an abundance of no alcohol or alcohol free drinks to fill the gap.

All health sources now state there are no health benefits to be gained from alcohol consumption and I often wonder how many of us would abstain if we could endure a 6 months hiatus and reap the mental and physical benefits.

I write as of late I have frequently been approached by family and friends keen to understand how to break the habit and address the social implications. It’s not as scary as you think!

On a personal note my life has improved immeasurably since quitting the booze 4 years ago. An abundance of energy, clarity of thought, productivity, more money in my back pocket and of course no hangovers are just some of the benefits.(See my blog on abstinence for deeper insight)

If you’re tired of waking up with hangiety, beer fear or have subtly checked your weekly alcohol consumption agaisnt the nhs guidance maybe this is the hack you need.

 

So there we have it. The cliched saying ‘We are on this planet for a good time not a long time’ might not carry as much gravitas as we thought when considering the above. What if we could have both with a few tweaks to our lifestyle. That in essence is Biohacking.

I accept that life happens and there is no guarantee it won’t be cruelly taken away from us in an instant,however, broadly speaking there are things we can do to help prolong our years on this wonderful planet.

So, at least for now I”ll embrace the fact I resemble a character from a well known children’s boardgame and hold that flight to Turkey for a hair transplant as I can reconcile this fact with the knowledge that simply being alive is a gift.