The vital experiment: biohacking 101

Biohacking 101

Biohacking is an umbrella term for activities that use data analysis for self-improvement. And it’s now easier than ever, with the ability to unlock data-driven physiological insights about our bodies through smartwatches and wearables. It’s worth noting, however, that while some of these activities are safe, some may be riskier (or a bit dodgy). Like CRISPR DNA injections — you may want to avoid that one.

Some activities that fall under the biohacking umbrella include intermittent fasting for weight management; nonprescription nootropics (such as creatine and caffeine) for boosting brain performance; and nutrigenomics, which focuses on how food interacts with your DNA. Some of these areas lack regulation, so you’ll want to do your research first — and consider consulting a nutritionist or health professional.

Hot and cold

While heat therapy and cold immersion fall into the biohacking category, they deserve a separate shout-out. That’s because hydrotherapy practices have been around for thousands of years, used by the Greeks, Romans, Egyptians and Japanese, among others. In North America, sweat lodges have played a significant role in many Indigenous cultures. The Finns have saunas, the Japanese have onsens, the Turks have hammans, the Russians have banyas. So hydrotherapy isn’t exactly a ‘trend,’ though it’s more accessible than ever.

Regular sauna use has been shown to improve heart health and provide relief from chronic pain, while the practice of immersing oneself in cold water can help to flush toxins and enhance tissue oxygenation. Hydrotherapy circuits alternate between hot and cold, helping to reduce inflammation. Beyond the physical health benefits, a visit to a thermal spa can be downright relaxing. But if you can’t get to the spa every week, try contrast showers (alternating between hot and cold water) or even using cold therapy pads to get some of those benefits.

Biosocial hacking

This concept expands on biohacking by focusing on the health benefits of human connection and social interaction. In other words, it’s about connection for longevity. Cancellation culture is the new norm, where it’s become more acceptable to bail on plans at the last minute. That doesn’t mean you should, though. Staying socially connected can actually help us age well. One commonly cited study referenced by the U.S. Surgeon General found that the health impacts of extreme loneliness are similar to smoking up to 15 cigarettes a day. It’s also associated with an increased risk of heart disease, stroke, depression and dementia, as well as increased susceptibility to viruses and respiratory illness.

Maybe you’re single, divorced or widowed; maybe your closest friends have moved away (or you’ve moved away). Maybe you don’t have kids; maybe you’re an empty nester or estranged from family. Even if you’re happily married, you may have a smaller social network than you did in your 20s. And it’s not always easy making new friends as you age, though it can help if you join clubs or partake in activities that you enjoy, whether it’s a recreational sports league, a naturalist society or a book club. So even if you feel like bailing, making time for people you care about isn’t just important for maintaining those relationships — it’s important for your health and wellbeing.

Getting your ZZZs

If you haven’t been sleeping well lately, you’re not alone. As we get older, we might find we’re having a harder time falling asleep. We might wake up more in the middle of the night. Or we might not be able to sleep at all. For one thing, it can be harder to shut our brains off at bedtime. As the sandwich generation, we’re often juggling what feels like a million responsibilities. So we might lie in bed at night dwelling on the day’s events, or maybe worrying about melting icecaps and drone attacks. It’s no wonder sleep often falls by the wayside.

Our sleep hormone, melatonin, is released at night; it drives our circadian rhythm. But our stress hormone, cortisol, suppresses that. We all need cortisol — it’s what prepares our body to naturally wake up and stay alert throughout the day. “But when we’re experiencing more stress than usual in our lives, our stress hormone is released in a higher level in our body, and now we’re carrying that into our bedtime,” says Alanna McGinn, a certified sleep expert and stress management coach.

At the same time, chronic conditions and certain medications can make it harder to get a decent night’s sleep. For women going through perimenopause, night sweats and insomnia can be unwelcome side effects. Sleep disorders also become more common as we age, from insomnia to sleep apnea to restless leg syndrome. We might wake up feeling exhausted, even if we slept through the night. “Often we’re focusing on eating better and moving our bodies, which are super-important for overall health and wellness. But, in my opinion, sleep is the baseline of all pillars [of health],” says McGinn. That’s because sleep impacts all other areas of our health and wellbeing. For example, if we don’t get enough sleep, it affects our ability to metabolize food. So, “we don’t make great nutritional choices,” she says. “We crave more carbs and more sugars.” Long-term sleep deprivation can lead to weight gain and even insulin resistance.

The idea behind ‘sleep hygiene’ is to create a routine and environment that’s conducive to sleep, such as maintaining a regular bedtime, creating a cool, dark environment for sleep (perhaps using blackout curtains) and avoiding alcohol or large meals before bed. Even your mattress can make a difference; for example, a cooling mattress and pillow can help to better regulate body temperature. For insomniacs, cognitive behavioral therapy (CBT) might be helpful. But one of the biggest factors? Screen time. McGinn isn’t entirely against screen time. If you want to watch a light-hearted comedy before bed, go for it. But it might not be the best time to get hooked on the latest Nordic Noir crime thriller. And it’s definitely not the best time for doom-scrolling the news or social media.

While you generally want to avoid tech in the bedroom, some sleep or meditation apps could help you ease into sleep with mindful breathing, sleep stories or white noise. Sleep trackers can also provide intel on your sleep patterns, but they’re not necessarily accurate enough to diagnose medical conditions. For that, it’s best to seek professional medical advice or visit a sleep clinic, especially if you’re worried about sleep apnea. For a complete reset, consider a sleep retreat — part of the larger wellness travel trend. Several hotels, resorts and medi-spas are now offering sleep programs, aimed at restoring deep sleep, which could include sleep therapists, medical assessments, wellness therapies, spa treatments and sleep amenities.

What’s helping me tune in

Technology can tell us a lot about our bodies — how we sleep, recover, move, and even manage stress. But the real challenge is turning all that data into something meaningful. Along the way, I have found a few tools that make it easier to connect the science with the simple things that actually make a difference day to day. These are some of the products that have helped me better understand what my body needs and how to take care of it.

Learning as we go

Wellness after 50 is not about hacking perfection. It is about paying attention, staying curious, and using what we learn to live better every day.

The more I explore this, the more I realize there is no finish line. The data helps, the tools help, but what really matters is how we show up for ourselves — one small decision, one new habit, one better night’s sleep at a time.

Follow my Vital Experiment series as I continue to explore what it takes to stay strong, balanced, and well after 50. Try a few things with me, see what works for you, and let’s keep learning together.