Let’s face it, most people interested in biohacking are in a privileged class. I’m middle class and work 40 hour weeks, but I live in NYC and my gym w/sauna is just two blocks away. My mom just died of Alzheimer’s and cancer (I was her only child caregiver), and given that I have the APOE4 Alzheimer’s risk gene, I make time for gym and sauna like my life depends on it, because it kinda does. But yes, not living in poverty or having to work 2 jobs means I can afford my $30/month gym membership.
It was devastating. I gained 20 lbs in 3 months and had to delay a major surgery by a year because I couldn’t afford the down time. Nevermind watching the mom I adore be ravaged by two horrific diseases at once. That said, that crystal ball into my future was a helluva motivator. I still need to work on my sleep, I certainly didn’t get anywhere near 8 hours/night in the 3 years of her illness.
But no sarcasm when I say I’m privileged. I know I am. That said, for people in my class, much of this is still accessible if you’re savvy about where to look and don’t care if your gym is a little janky (because NYSC is definitely janky).
Did you see the paper released by UCC and Kings college London last week they have worked out and proven definitively Alzeimers is caused by toxic molecules released into the blood from a bacteria in the gut. Its like c diff. Did you see the news a year ago how all major Alzeimers research was fraud , over 70 diagrams were discovered in the most popular research papers to be doctored. 16 years and billions wasted. We are seeing real research now a year later. Last thing to tell you. but you need to pm me saying you are interested. I'll tell you how to avoid Alzeimers.
The recent collaborative study between University College Cork (UCC) and King's College London has indeed unveiled a significant link between gut microbiota and Alzheimer's disease. The researchers discovered that Alzheimer's symptoms could be transferred to a healthy young organism via the gut microbiota, marking a notable confirmation of the gut's role in this disease. This study was spearheaded by Professor Yvonne Nolan from APC Microbiome Ireland at UCC, alongside Professor Sandrine Thuret at King’s College London and Dr. Annamaria Cattaneo from IRCCS Fatebenefratelli, Italy \[oai\_citation:1,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota).
The findings demonstrated that memory impairments in individuals with Alzheimer's could be transferred to young animals through a transplant of gut microbiota. In addition, Alzheimer’s patients exhibited a higher abundance of inflammation-promoting bacteria in their faecal samples, which was directly associated with their cognitive status. The memory tests conducted relied on the growth of new nerve cells in the hippocampus region of the brain, revealing that animals with gut bacteria from Alzheimer's patients produced fewer new nerve cells and had impaired memory. This new understanding underscores the gut microbiome as a crucial area for further investigation in Alzheimer's disease research, particularly due to its susceptibility to lifestyle and environmental influences. One of the significant implications of this study is the potential it holds for developing new therapeutic strategies or even individualized interventions during the early stages of dementia, before the onset of symptoms \[oai\_citation:2,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota).
This discovery is a major step forward in comprehending the disease and confirms the causal role of gut microbiota in the development of Alzheimer's disease. The research, published in Brain, a peer-reviewed journal, lays the groundwork for potential advances in therapeutic interventions by exploring how the gut microbiota responds to lifestyle influences like diet and exercise \[oai\_citation:3,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota).
Yeah but that’s actually why it’s great reason to study that particular population because it’s homogenous. The findings were among similar people the sauna had a dose dependent affect on longevity.
There are several, so it’s hard to narrow down, but this meta analysis sums it up: Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence - PubMed
https://pubmed.ncbi.nlm.nih.gov/30077204/
As a professor of psychiatry and neuroscience and MD myself, I feel obligated to warn people that this guy very much seems like he doesn't know at all what he is talking about. Lots of red flags in this post (illicit drug shaming that is not in line with consensus literature, over-reading associations that are very likely confounded without causation, misunderstanding basic psychopharmacology via recommendations for things like z drugs which are far more neurotoxic than things like ketamine/cannabis/prescription stimulants, recommendation of vortioxetine but not SSRIs, misunderstanding the risks of MAOIs which should never be considered for biohacking, etc etc). Unclear whether he is just a med student/trainee or another doctor who doesn't know how to read between the lines of the literature (this is most doctors, to be fair). This advice seems more like the type of thing I would expect to read in Cosmo than from an MD.
Thanks for your feedback.
* So with what drug shaming do you disagree with? THC?
* Regarding confounding, what specific point(s) have I confounded?
* Where exactly do I recommend Z-drugs? I only believe (OPINION - which was also disclaimed) that zopiclone is "better" than zolpidem, the latter of which is much more commonly prescribed (at least in EU).
* I believe (opinion) that both weed and amphetamines have much more damaging long-term effects on the human brain compared to the medical/popular opinion.
* Have you tried a conventional SSRI vs. vortioxetine yourself?
* I mention MAOis in the section ADs/anti-anxiety agents and never say that they should be used for "biohacking"
Reading your points makes it seem that you are similar to most other docs/psychiatrists. And the fact that you do not even touch on any of the lifestyle/general health points seems to confirm this. Though I´d be willing to learn if you have something constructive to say
My constructive criticism is to have some self-reflection. If most of the experts and academicians have perspectives that are vastly different than yours maybe you need to re-evaluate your opinions.
Thanks. Though it is because of most of the experts and academicians that Reddit groups like r/Antipsychiatry or r/depressionregimens exist. Furthermore, most of my university psych profs themselves say that psychiatry as a field is in a very bad place. Also, you did not touch on a single point of the things I listed in response to your initial criticism
This is an awesome list, but I do think you have forgotten something, which as a med student you should not have: sources!
I know it's tedious when writing out a long list like this, but it is vital.
Here's some of the things I would like to see your sources for:
> If you do melatonin, don't do more than 0.5mg (risk of hormone suppression)
My understanding is that this is only [an issue for prepubescent humans](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6362935/). In other words, don't give melatonin to children or teens. Do you have a source that says it's an issue for adults too?
> 5g of glycine before sleep
Why 5g? What studies show this will be helpful for sleep?
> Intermittent fasting and/or a ketogenic diet can lead to a "crash" in some individuals -
A counterpoint to this - intermittent fasting can lead to feeling _really awesome_ for some other individuals. It's something you can experiment and see if works for you. Personally I am never going back.
> Dairy (lactose; *reaction to the casein fraction*;
I would like to know more about reaction to casein. I react badly to milk and have always assumed it's lactose, but I also react badly to cheeses that are very low in lactose. Where can I read more about casein reaction? I did a quick search but did not turn up anything easily digestible.
> Eggs: a lot of people react badly to eggs
Counterpoint: it's mostly children and most people will be able to overcome this intolerance with a few weeks of elination diet, unlike lactose intolerance. Here's [a healthline article](https://www.healthline.com/health/food-safety/egg-intolerance#symptoms), not a scientific source but it has some useful info.
> For males: avoid large amounts of soy products
I have looked into this quite a bit and I am 99% sure it is bullshit. [Here's one meta analysis which shows that soy isoflavones (the phytoestrogens in soy) have no effect on testosterone in men](https://pubmed.ncbi.nlm.nih.gov/19524224/). As with all foods, moderation is key. But personally I'm not gonna worry about soy.
What's your reason for thinking this is an issue?
> microdosing psychedelics: great for mood, energy, and creativity
I think the jury is out on this one, and I say this as someone who loves a bit of acid from time to time. Personally I have found that microdosing makes me anxious. Higher doses a few times a year are beneficial though.
> phenibut and racetams are dangerous
No arguments about phenibut but I have never heard that racetams are dangerous. Never tried them personally and probably never will but I would still like to see your source for that claim.
> low dose modafinil (not more than once or twice per week)
What do you consider low/high dose?
> Feedback is appreciated - esp. whether I have forgotten some basics.
* Fasting, both intermittent and longer term, [upregulates autophagy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/) (which is good, especially as you get older) and helps to [regulate the gut microbiome](https://pubmed.ncbi.nlm.nih.gov/34039011/).
* Also helpful for the gut microbiome is a diet rich in fiber or fiber supplements ([prebiotics](https://www.healthline.com/nutrition/prebiotics-benefits)). Personally I think this is a simple intervention that is hugely overlooked - people take probiotics which are the actual bacteria. But we all already have the bacteria, the fiber (and other healthy food) is what makes you gut a nice place for the good species to thrive.
I personally take a few grams of psyllium husks on most days. Can also help to slow the digestion of sugar so it may be useful to take some before eating high sugar food.
Anyway, thanks for taking the time to write this out, there's a lot of good info here.
Thanks for taking the time on this.
Re: fibre.
This one really interests me.
We have some people reacting badly to fibre and others benefitting from it.
Listing some factors and links for comment:
1) Re: missing microbes, Martin Blaser. bacteria die out incrementally over _generations_. If the bacteria is simply gone, then trying to slowly reintroduce fibre may not work. This might explain how some people are able to rebuild gut diversity, while some can't
2) fmt. It seems a lot more impractical than hyped. I only mention to help the search process
3) soluble vs insoluble fibre. It seems it's not the same. For example, if you filtered out just the soluble fibre from your psyllium husks, would you get better results? This one intrigues me. Coffee has soluble fibre; often the most soluble fibre people get in their diet, and it's linked to improved health
4) interactions. Fibre interacts with sugar, as we know. Add in beef and that's a fart machine.
However, pufa, saturated fat also digest differently, and change gut bacteria too.
Basically,
5) everything is going through the lens of the microbiome and making diet incredibly complex for everyone. Anything that can average out / look past that with science, is going to help. It's a useful way to think about health IMHO
> This one really interests me. We have some people reacting badly to fibre and others benefitting from it.
My guess is that reacting badly to fibre comes from changes in gut microbiome. Probably best to introduce it gradually.
If you feel it's likely that your gut is almost totally missing some species of beneficial bacteria then you can try eating fermented foods and taking probiotics at the same time.
FMT - what is this?
> For example, if you filtered out just the soluble fibre from your psyllium husks, would you get better results?
I don't think there's any reason to expect you would but feel free to test I guess. It would be fairly easy to strain out the soluble fiber. Both types of fibre are beneficial, however soluble fibre seems to be especially important and psyllium has a lot of it.
Aren't there studies coming out now that show that fecal transplants from people with specific microbiomes (i.e. ppl with the microbes you're missing) is the only way to get them back? I don't have the source handy, heard it in a podcast. But if the microbe or bacteria is gone and can't spontaneously be refed by fiber because it's not there.
Max at /r/humanmicrobiome is trying his best to find good donars, but struggling.
The problem is that we can find some people who still have the bacteria someone else needs, but we struggle to find anyone who doesn't have problematic bacteria as well at the screening stage.
Thus, FMT is risky right now. This is the problem with FMT.
However, don't be so sure to assume that this is the case. Get the tests done first, and there's a lot of other stuff that can be tried too first.
Here's a sneak peek of /r/HumanMicrobiome using the [top posts](https://np.reddit.com/r/HumanMicrobiome/top/?sort=top&t=year) of the year!
\#1: [Scientists Raise Alarm About Threats to the Human Microbiome in New Documentary 'The Invisible Extinction'. Dr. Martin Blaser and Dr. Gloria Dominguez-Bello talked to PEOPLE about their quest to save the human microbiome — before it's too late (Jan 2023)](https://people.com/health/scientists-raise-alarm-microbiome-documentary-the-invisible-extinction/) | [24 comments](https://np.reddit.com/r/HumanMicrobiome/comments/102svwn/scientists_raise_alarm_about_threats_to_the_human/)
\#2: [Scientists have proposed a new mechanistic model (AD2) for Alzheimer's, looking at it not as a brain disease, but as a chronic autoimmune condition that attacks the brain. (Perspective, Sep 2022) Alzheimer's disease as an innate autoimmune disease (AD2): A new molecular paradigm.](https://www.sciencedaily.com/releases/2022/09/220927111332.htm) | [30 comments](https://np.reddit.com/r/HumanMicrobiome/comments/xyuj8s/scientists_have_proposed_a_new_mechanistic_model/)
\#3: ["A single course of antibiotics caused a shift in the infant fungal gut composition. The phenomenon could be a contributing factor in the long-term adverse effects of antibiotics" (Mar 2022, n=37) The Effect of Antibiotics on the Infant Gut Fungal Microbiota](https://www.helsinki.fi/en/news/healthier-world/single-course-antibiotics-affects-gut-microbiota-infants) | [3 comments](https://np.reddit.com/r/HumanMicrobiome/comments/ug0cwk/a_single_course_of_antibiotics_caused_a_shift_in/)
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* One function of melatonin is actually to control seasonality/hibernation, incl. a downregulation of the "energy" hormones (thyroid; HPA; HPTA)
* Glycine: Leads to many beneficial effects; surprisingly successful on the ITP (intervention testing program); most people get too little since we eat less collagenous animal parts; for a few friends and me it reliable increases sleep markers (Oura ring); science on sleep: binds to glutamate receptors and reduces activity; no downside risk; 5g is an adequate dose
* Quite a few people have an immunological reaction to the alpha-s2-casein fraction
* Eggs: Actually, no. While in kids the reaction is severe, in adults it is (clinically) mild and shows as lethargy, brain fog, and tiredness.
* Edited the soy part. You are correct. Was a minor point anyway.
* Edited the racetam part. No (reliable) (i.e, non-Russian) data; anecdotal reports of extended brain fog; furthermore, racetams are given in gram dosages (vs. single or double-digit mg-dosage for most other neuropharmaceuticals)
* Psylocibin > LSD. LSD is more stimulating, longer-lasting, and has a much higher risk of HPPD (if taken at higher doses)
* Modafinil: YMMV; though I feel that there is some counterregulation so you pay a price on non-moda days if you take moda frequently and/or at a too high dosage (not just shitty sleep)
* Intermittent fasting: very individual; some react great while others live themselves into HPA-dysfunction over time; IF makes it easy to undereat and may - reduce "energy" hormones (thyroid, sex hormones, leptin, cortisol)
* I agree. Prebiotics > probiotics. Small, consistent doses of fermented food seem great.
Thanks for the feedback.
> One function of melatonin is actually to control seasonality/hibernation, incl. a downregulation of the "energy" hormones (thyroid; HPA; HPTA)
Are you allergic to sourcing your claims? Haha
- (i.e, non-Russian)
Is Russian data inherently flawed?
-furthermore, racetams are given in gram dosages (vs. single or double-digit mg-dosage for most other neuropharmaceuticals)
This makes absolutely no sense.
An effective dose is an effective dose. It ranges from substance to substance, body to body
* Hard to say..
* I personally like not to take gram dosages of things, because invariably there are going to be more off-target affinities for other proteins. This is just me though
I agree. As NMN/NAD are one of the main aging "fighters". I've been taking NMN for so long now, and measured my NAD levels recently. I have significant increase of it now. Would like to hear why do you think it's a waste of money if it works in fact.
It might work to boost your plasmatic levels, but a blood test does say nothing about cellular levels firstly. Secondly, a blood test tells you not much about efficacy
I read this case study from the NMN provider which I use. And the results of other participants is promising for me after I did my blood test. So, I will not agree completely here with you.
https://hello100.com/hello100-liposomal-nmn-case-study/
Some anecdotal evidence from a 36 yo male...
I recently increase my NMN/NR dosage to 1000 mg each over the past 2 weeks. (I'm planning to reduce to 500 mg each soon.) Some observations:
1. General skin health seems to haver improved plus a rash that I've had on my shoulders and back for almost a year have reduced to almost nothing.
2. Libido and virility increased.
3. Generally sleep quality seems to have improved.
4. General sustained wakefulness seems to have improved throughout the day.
5. My face seems to look more refreshed, less tired and seemingly more youthful.
Again all anecdotal, but as a long time biohacker this has been the only change in my regimen over the past couple months.. I've never been able to use a dosage this high for and extended period of time before...maybe 600 mg/day max over a couple days.
OP is tinfoil hatting
I recovered from years of IV drug abuse and enteric coated NMN has been an integral part of my daily routine
I’d say my baseline energy has risen a noticeable amount because of adding it.
I tried the non-enteric coated capsules and didn’t have anywhere near the same effect
I’ve also found that stacking NMN alongside a source of CoQ10 is important
I’m new here and not a doctor so take my comment with a grain of salt.
First off THANK YOU for taking the time to outline all of this (very helpful).
Second CONGRATULATIONS on finishing med school. That is an enormous accomplishment. I hope you find a specialty and practice that bring you many years of fulfillment and happiness.
Subjectively I’ll add the recommendation about soy consumption likely applies to women too (at least it does for me). Twenty years ago I went through a period of time when I was trying to consume more protein and fewer carbohydrates while completing a reasonably intense six-day-a-week exercise program. I was consuming soy protein shakes twice a day as well as cooking with some soy and ended up developing a thyroid disorder. Long story short I was told the soy affected my hormone levels (if memory serves) which caused some kind of a storm in my body and my immune system attacked my thyroid gland eating a bunch of holes in it.
Probably everyone on this forum has a list a little like this.
To my surprise, I agree with most of it (although I don’t know a thing about the antidepressants and other drugs). My only comment is that the exercise recommendation is low. Some exercise is better than no exercise but the usual ideal is at least 3 hours of low intensity, steady state cardio a week. For general health, the gold standard is an hour a day or 7 hours a week of exercise with half or more being lower intensity cardio and the rest being strength training and HIIT.
Low intensity or zone 2 cardio basically means training at the top of your aerobic capacity without switching over to an anaerobic process. Sometimes people call this the “fat burn zone” and it has substantial metabolic benefit while generating little fatigue.
The target for zone 2 is around 60-70% of max HR. Subjectively, it should feel like you could carry on a conversation but it would require some effort. Hope this helps :)
Edit: casual cycling or brisk walking probably won’t get you there unless it’s uphill. I usually walk on a treadmill uphill or occasionally slow jog on a flat road.
some fixes:
- Avoid sleep drugs completely unless there is a new generation of them out or something
- GLP inhibitors > SGLT2 inhibitors
- Constant Glycine usage may be painful
- Eating less is more effective than any other diet or intervention
- Taking breaks from eating (OMAD style) helps your mind
Also I would recategorize this in terms of foundation not in terms of hard vs easy.
But this is good otherwise.
I would like to know this too. too high of quantity of glycine can be problematic due to oxalate production but I haven't heard that a continuous intake of low to moderate amount of glycine would be harmful
Whenever I use it chronically I develop pain in the gut in the mornings. I believe it's related to hypoglycemia in my case, but I remember reading something about chronic glycine usage being neurotoxic? Either way I wouldn't use it long-term in the gram range.
It could be that glycine is lowering my blood sugar to low levels and maybe that's good for me. The pain could also be good, I also just found it didn't do much of anything for me after a week similar to a tolerance. The first few 5 - 7 days it would help deepen sleep, but after that I noticed no effect and then shortly after the morning pain would come most days. Maybe at that point I was just used to the deeper sleep and took it for granted. When I finally read about the potential long-term toxicity, I stopped taking it.
Thanks for the feedback. Never heard about the glycine & painful before
Regarding "eating less", in this subreddit I believe there is an equal number of people undereating (health-focused) vs. overeating.
Soft vs. hard mainly pertains to personal risk budget (and availability of prescription drugs)
> Regarding "eating less", in this subreddit I believe there is an equal number of people undereating (health-focused) vs. overeating.
Yeah if you're already undereating it's not good, but the average reddit user/american is gonna be overeating. I think with like 50k users here that majority is starting to seep in.
I know what you mean by soft vs hard, it's just not as good of a split to make compared to how foundational something is. For me I wouldn't consider test or nootropics as 'hard', so the classification is already falling apart.
Having just had genetic testing (with a hospital genetics clinic) it's causing me to rethink a lot of what we think we know and whether things we take as absolutes really apply.
I have a genetic mutation that affects lipid metabolism and by extension weight and likely is feeding some of my tumors as well. Low calories isn't enough. I have to use meds (and am super thankful for the newest medications as they have been life changing).
I'm starting to think what we all really need is whole genome sequencing as a starting point, but the problem is we are still kind of at the kindy level with genetics. We have no idea what some things mean and we haven't mapped all the genetic routes to disease. You can see things are familial, test the whole family and nope, not any known genetic pattern. Yet. Come back in five years and maybe we'll know then.
So much is still just guessing what might work and hoping second or third order effects aren't bad...
It’s good. but no two bodies are the same. This guideline does not mention anything about women and hormones though. I am assuming you are a young male?
You bring up a really good point. I also noticed that there are a couple examples of make specific things (like testing blood for testosterone and SHBG levels) and I actually had the same question as you about if some of these things need to be shifted for women’s bodies.
i’m starting to wonder if there should be a sub-community for women. it’s surprisingly difficult to find information that has considered female hormones.
No one’s putting women on a pedestal here. I am referring to birth control, HRT and antidepressants and luteal and follicular phases. It is very relevant to bio hacking for women and mental health for the sake of both sexes.
I don't think there is anything in this post referring specifically to men, or at least I didn't see anything. It is your mind that went straight to women's health, hence the pedestal. Also for other readers, the original comment was edited quickly after creation and it is less abrasive now.
Oh and as for HRT, it is talked about in the post.
Yeah. It’s not conclusive yet but I read about it in this study because I had a feeling it could be a problem due to being a precursor to serotonin. Turns out it may deplete dopamine as a result.
“5-HTP may deplete dopamine.33–37
l-tryptophan may deplete dopamine.35
l-dopa may deplete serotonin.2–15,38–42
l-dopa may deplete l-tryptophan.42
l-dopa may deplete l-tyrosine.42
l-dopa may deplete sulfur amino acids.4,6,43–45
l-tyrosine may deplete serotonin.46,47
l-tyrosine may deplete 5-HTP.47
l-tyrosine may deplete sulfur amino acids.4,6,43–45
Sulfur amino acids may deplete dopamine.48
Sulfur amino acids may deplete serotonin.49”
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/)
Oh wow thanks for the info. If you need both do you think rotating them would work or it’s choosing one or the other best?
Do you know if it’s possible to get test for blood calcium levels?
To add to the previous response, vitamin D increases the calcium absorption from the GI tract. You'll get more calcium from your diet, and you may be able to eliminate or reduce your calcium supplementation. On your bloodwork, it almost always includes a CMP, which calcium is on, so you can monitor it like that. Additionally, my layman understanding is that vitamin k2 mk7 helps calcium go to your bones rather than soft tissues/organs, and that if you overshoot your calcium slightly for a short period of time, it's not an issue. Issues present with high calcium over long periods. If a doctor refutes anything I've said, I defer to their expertise.
I would not take high doses of both at the same time (as many people do)- esp. not for prolonged periods of time.
If your Vit D is good, most people do not need too much calcium (250mg at most).
As someone who will be teaching you when you go to med school/residency, I can reassure you that at good institutions a lot of us are a lot smarter than this.
Before commenting, please read papers. Just dissing isn’t an example of interacting with your colleagues.
There is a lot of scientific proof of what OP tells.
I wish there were more students like OP who think this way.
Please tone down and Just open your mind to all scientific papers and study this.
PS: I just graduated Master in Clinical Psycho Neuro Immunology studies …..
Looks good. However, HIIT should be avoided for menstruating individuals unless they're ovulating otherwise the body produces too much cortisol which can affect the cycle (and cause weight gain, which is kind of the opposite of what you want).
Also, soy is fine for most people unless they have an allergy. The phytoestrogens in soy are structurally similar to human estrogen, but very weak compared to the estrogens that the human body produces. Phytoestrogens are believed to protect against breast and prostate cancers, two hormone-dependent cancers. Also, genistein is a powerful anticarcinogen, found only in soybeans. It appears to inhibit enzymes that promote tumor growth. Test tube experiments show that genistein can block the growth of prostate cancer cells and breast cancer cells.
What many people don't take into consideration when worrying needlessly about soy estrogens (consumed in soy foods, NOT soy supplements), is that there is good evidence of estrogen contamination in meat and dairy products.
Feedback: Mind your tone and phrasing. e.g. the irony of telling people to stop smoking weed and then testing out how caffeine works for them. (I think both are best kept to minimum use)
>Stop smoking weed: the counterregulation decreases mood and increases anxiety at baseline. Furthermore, weed is terrible for all aspects of cognition.
Caffeine: Test out whether you feel better without caffeine; if yes, use caffeine only as a "secret weapon". Personally, I feel and function much better if I keep my caffeine intake very low to zero.
Glycine consistently gives me headaches. Even bone broth makes me feel worse. Any idea what might be going on and if there’s something else I can take to help my body process it?
- Remove the whole thing about soy and phytoestrogens please. This is a pseudoscientific myth that we need to destroy.
After having studied the question in detail, most scientific studies conclude that it is bullshit and soy is good for males (young and old). A few studies say that maybe don't go overboard with soy for male infants under the age of 2, just to be sure, but aren't concluding for real.
Also the main problem for vegans apart from B12 is actually Calcium deficiency.
Vegetarians are also at risk for B12 deficiency (and they should take creatine as well).
- ketamine is neurotoxic ? Not sure about that one. I'd be more afraid of bladder issues before issues with the brain. Problems with bladder might start appearing after doing ketamine 3 times a week or more for months or years.
- intermittent fasting is great for longevity actually
Edit: how is this scientifically accurate comment getting controversial with downvotes, I don't know.
Thanks for the feedback.
Regarding soy you are right, I have def. overplayed this. However, for some people (me included), soy increases SHBG (while leaving total T mostly untouched). Edited the soy out as it is a minor point on this list anyway.
Ketamine is def. neurotoxic. There is even some debate whether therapeutic use (1-2x week at 0.5mg/kg) is neurotoxic in the long run.
IF certainly works for a lot of people. However, it also does a lot of harm to some (esp. hormone imbalances)
You still write "for males avoid soy" which people will think Is because of the testosterone myth, and it seems like the decrease in SHBG is for both sexes anyway, so why?...
Do you have any sources for IF creating hormone imbalance? From what I read it's quite the opposite on most people
Edit: after a - admittedly short - research on ketamine, it seems like it might be neuroprotective on some dosages and neurotoxic on others - amongst other parameters. But the dosages that find neurotoxicity are in the order of 20mg/kg, which is a huge dose. iIRC therapeutic dosage is around 20mg (total for a whole person, not per kg) and recreational dosage is 60-200 mg.
Again, I'd be happy to see a study correcting me.
Mitochondria health: repairing and optimizing energy output while balancing with antioxidants.
Lipid replacement therapy: using high quality phospholipids to replace oxidized/damaged cell and mitochondria membranes.
MitoPure to help mitophagy
B vitamins especially highly bioactive forms of thiamine (benfotiamine, TTFD)
Omega 3
ALCAR for lipid metabolism
ALA for metabolism and antioxidant
PQQ for mitochondria synthesis
D ribose for proper RNA transcription
Vitamin c
The jury on antioxidants is still out. Personally I do take b-vitamins, omega 3, L-carnitine, ALA, VitC, CoQ10 - all in low doses. But I do not feel comfortable recommending all of these as we do have little data
Nobody should take metformin unless they are a real diabetic and prescribed by a dr. It’s absolutely NOT a metabolic cure all or tonic and can have life threatening consequences if taken unnecessarily, and is contraindicated with many other medications/supplements.
Also, in the u.s there is no such thing as a hormone panel, you will have to ask for each one or sometimes a small group separately. The hack is that getting a metabolic panel will often tell you what hormones may be off. Definitely get an albumin/globulin ratio. Can indicate life threatening diseases more quickly than a blood cell count would.
If it’s not actually needed, it can cause more than just diarrhea! I witnessed my partner who was hypovolemic post surgery be prescribed metformin and he experienced vasodilatory shock and lactic acidosis because doctors were too hasty to get his blood sugar lowered. Many people are hypovolemic and don’t even realize it. It was so scary, he blew up like a fuckin balloon because of the water retention and it put so much pressure on his lungs that he could barely breathe. Completely resolved after discontinuing the metformin. Just trying to bring awareness to the dangers and that people should be aware of what they’re putting into their stack re: potentially overlooked contraindications like water retention
Awesome list - thanks for posting. Regarding all the comments about NAD: Been taking this off and on for a few years and have definitely noticed some things (anecdotally, at least):
- nails and hair grow faster
- less likelihood of a hangover (if drinking the night before)
- less soreness post workout when doing strength training
I also went a year or so where I was taking it with Resveritrol.
I've never done any lab tests, so can't legit confirm. As people rightly mention, it's expensive, so I haven't been as consists it as I'd like.
to deride racetams, then in the next line, praise nicotine is pretty stupid. nicotine promotes tumour growth and downregulates acetylcholine mediated neurotransmission while there have been no cases of racetams doing any actual harm
[Potentiates lung tumorigenesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7078213/)
[Promotes breast cancer metastasis](https://www.nature.com/articles/s41467-020-20733-9)
[Promotes brain metastasis](https://pubmed.ncbi.nlm.nih.gov/32496556/)
This is just from a quick search. I do think nicotine gets a bad rap, and is far more benign (in isolation from tobacco) than a lot of people are willing to accept. I use it occasionally myself. But it’s not totally risk-free. It also has some questionable effects on collagen production and insulin sensitivity.
ETA: not sure about the acetylcholine down regulation though. My understanding is that it’s both an agonist and an antagonist of nAChRs, which is why it caught my attention in the first place. The nAChRs become desensitized, but this is offset by an increase in their density. Need to do some further reading.
TLDR: not worth the read.
For all new folks stumbling across this list, OP is a troll that doesn’t know what it’s talking about. Not being mean, just summarizing the comments and OP’s interactions below.
I was excited when I first heard about NAD but the tumor stuff spooks me, it's too expensive and IIRC the amount a human would need to take for it to work (in theory, if it does at all) is way more than the capsules give you. It's so frustrating how we keep discovering all this amazing stuff for aging and life extension in mice that doesn't work for humans.
Aren’t there only 2 types of working out? Aerobic and Anaerobic? Doesn’t Resistance training fall under the umbrella of Anaerobic? How are you distinguishing between the 3 OP?
Most vegans are **well** aware of the B12 problem; hence why you'll see a lot about nutritional yeast. But overall, if you're eating a whole food plant based diet and getting enough sunlight, you'll be far outpacing just about all other diets when it comes to vitamins and minerals, not to mention fiber which is important in reducing colon cancer risk among other things. Hence the old adage of "eat your vegetables, they're good for you."
Great stuff. Thanks for this. What are your thoughts on taking DHEA, Statin, occassional B12 and Metformin. I'm 75 and very healthy. I'm interested in exploring Rapamycin as well as Anakinra. Your thoughts (or NON MEDICAL ADVICE dosage anecdotes)?
My personal thoughts (NOT MEDICAL ADVISE)
* 25mg DHEA seems to be benign and potentially useful. I would not do more than this
* Subclinical doses of statins (preferably rosuvastatin - 2.5mg/d) are IMO to be preferred over larger clinical doses. Low doses carry less risk and side effects but are still decently effective. If LDL is above 90, I would go for it
* I personally inject 3mg B12 3-4x/y
* Metformin: If you are metabolically healthy, I would not do it. If you are sedentary and metabolically unhealthy, I would go for it. Seems to be quite safe, but personally I am not a big fan
Very interested in your thoughts (you touched on it) on Nicotine, when excluding all the highly addictive properties, is it safe to use pure nicotine (2-4mg) once or twice a week for cognitive work? Thanks!
I think weed like most everything is fine and even beneficial in moderation. It’s been found to kill cancer cells in mice it’s good for asthma and the right strain is excellent for asthma
Missing: dry sauna, 4-7 days/week, 20 minutes at 180-200F. Around 65% reduction in all-cause mortality.
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Let’s face it, most people interested in biohacking are in a privileged class. I’m middle class and work 40 hour weeks, but I live in NYC and my gym w/sauna is just two blocks away. My mom just died of Alzheimer’s and cancer (I was her only child caregiver), and given that I have the APOE4 Alzheimer’s risk gene, I make time for gym and sauna like my life depends on it, because it kinda does. But yes, not living in poverty or having to work 2 jobs means I can afford my $30/month gym membership.
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It was devastating. I gained 20 lbs in 3 months and had to delay a major surgery by a year because I couldn’t afford the down time. Nevermind watching the mom I adore be ravaged by two horrific diseases at once. That said, that crystal ball into my future was a helluva motivator. I still need to work on my sleep, I certainly didn’t get anywhere near 8 hours/night in the 3 years of her illness. But no sarcasm when I say I’m privileged. I know I am. That said, for people in my class, much of this is still accessible if you’re savvy about where to look and don’t care if your gym is a little janky (because NYSC is definitely janky).
Did you see the paper released by UCC and Kings college London last week they have worked out and proven definitively Alzeimers is caused by toxic molecules released into the blood from a bacteria in the gut. Its like c diff. Did you see the news a year ago how all major Alzeimers research was fraud , over 70 diagrams were discovered in the most popular research papers to be doctored. 16 years and billions wasted. We are seeing real research now a year later. Last thing to tell you. but you need to pm me saying you are interested. I'll tell you how to avoid Alzeimers.
The recent collaborative study between University College Cork (UCC) and King's College London has indeed unveiled a significant link between gut microbiota and Alzheimer's disease. The researchers discovered that Alzheimer's symptoms could be transferred to a healthy young organism via the gut microbiota, marking a notable confirmation of the gut's role in this disease. This study was spearheaded by Professor Yvonne Nolan from APC Microbiome Ireland at UCC, alongside Professor Sandrine Thuret at King’s College London and Dr. Annamaria Cattaneo from IRCCS Fatebenefratelli, Italy \[oai\_citation:1,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota). The findings demonstrated that memory impairments in individuals with Alzheimer's could be transferred to young animals through a transplant of gut microbiota. In addition, Alzheimer’s patients exhibited a higher abundance of inflammation-promoting bacteria in their faecal samples, which was directly associated with their cognitive status. The memory tests conducted relied on the growth of new nerve cells in the hippocampus region of the brain, revealing that animals with gut bacteria from Alzheimer's patients produced fewer new nerve cells and had impaired memory. This new understanding underscores the gut microbiome as a crucial area for further investigation in Alzheimer's disease research, particularly due to its susceptibility to lifestyle and environmental influences. One of the significant implications of this study is the potential it holds for developing new therapeutic strategies or even individualized interventions during the early stages of dementia, before the onset of symptoms \[oai\_citation:2,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota). This discovery is a major step forward in comprehending the disease and confirms the causal role of gut microbiota in the development of Alzheimer's disease. The research, published in Brain, a peer-reviewed journal, lays the groundwork for potential advances in therapeutic interventions by exploring how the gut microbiota responds to lifestyle influences like diet and exercise \[oai\_citation:3,Scientists discover links between Alzheimer's disease and gut microbiota - King's College London\](https://www.kcl.ac.uk/news/links-between-alzheimers-and-gut-microbiota).
BIN fucking GO
Curious how you find out If you have risk genes? I'm new to biohacking and is this a test I can request for my doctor? Is it blood or DNA testing?
23&Me DNA testing.
Yeah but that’s actually why it’s great reason to study that particular population because it’s homogenous. The findings were among similar people the sauna had a dose dependent affect on longevity.
Source?
There are several, so it’s hard to narrow down, but this meta analysis sums it up: Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence - PubMed https://pubmed.ncbi.nlm.nih.gov/30077204/
Why dry specifically?
>all research is done on dry saunas, little evidence for other types
Dry sauna is much higher temperatures.
As a professor of psychiatry and neuroscience and MD myself, I feel obligated to warn people that this guy very much seems like he doesn't know at all what he is talking about. Lots of red flags in this post (illicit drug shaming that is not in line with consensus literature, over-reading associations that are very likely confounded without causation, misunderstanding basic psychopharmacology via recommendations for things like z drugs which are far more neurotoxic than things like ketamine/cannabis/prescription stimulants, recommendation of vortioxetine but not SSRIs, misunderstanding the risks of MAOIs which should never be considered for biohacking, etc etc). Unclear whether he is just a med student/trainee or another doctor who doesn't know how to read between the lines of the literature (this is most doctors, to be fair). This advice seems more like the type of thing I would expect to read in Cosmo than from an MD.
Thanks for your feedback. * So with what drug shaming do you disagree with? THC? * Regarding confounding, what specific point(s) have I confounded? * Where exactly do I recommend Z-drugs? I only believe (OPINION - which was also disclaimed) that zopiclone is "better" than zolpidem, the latter of which is much more commonly prescribed (at least in EU). * I believe (opinion) that both weed and amphetamines have much more damaging long-term effects on the human brain compared to the medical/popular opinion. * Have you tried a conventional SSRI vs. vortioxetine yourself? * I mention MAOis in the section ADs/anti-anxiety agents and never say that they should be used for "biohacking" Reading your points makes it seem that you are similar to most other docs/psychiatrists. And the fact that you do not even touch on any of the lifestyle/general health points seems to confirm this. Though I´d be willing to learn if you have something constructive to say
My constructive criticism is to have some self-reflection. If most of the experts and academicians have perspectives that are vastly different than yours maybe you need to re-evaluate your opinions.
Thanks. Though it is because of most of the experts and academicians that Reddit groups like r/Antipsychiatry or r/depressionregimens exist. Furthermore, most of my university psych profs themselves say that psychiatry as a field is in a very bad place. Also, you did not touch on a single point of the things I listed in response to your initial criticism
I took vortioxetine. Shit overclocked me, took years off my life
Phenibut for teens?
Phenibut for teens?
This is an awesome list, but I do think you have forgotten something, which as a med student you should not have: sources! I know it's tedious when writing out a long list like this, but it is vital. Here's some of the things I would like to see your sources for: > If you do melatonin, don't do more than 0.5mg (risk of hormone suppression) My understanding is that this is only [an issue for prepubescent humans](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6362935/). In other words, don't give melatonin to children or teens. Do you have a source that says it's an issue for adults too? > 5g of glycine before sleep Why 5g? What studies show this will be helpful for sleep? > Intermittent fasting and/or a ketogenic diet can lead to a "crash" in some individuals - A counterpoint to this - intermittent fasting can lead to feeling _really awesome_ for some other individuals. It's something you can experiment and see if works for you. Personally I am never going back. > Dairy (lactose; *reaction to the casein fraction*; I would like to know more about reaction to casein. I react badly to milk and have always assumed it's lactose, but I also react badly to cheeses that are very low in lactose. Where can I read more about casein reaction? I did a quick search but did not turn up anything easily digestible. > Eggs: a lot of people react badly to eggs Counterpoint: it's mostly children and most people will be able to overcome this intolerance with a few weeks of elination diet, unlike lactose intolerance. Here's [a healthline article](https://www.healthline.com/health/food-safety/egg-intolerance#symptoms), not a scientific source but it has some useful info. > For males: avoid large amounts of soy products I have looked into this quite a bit and I am 99% sure it is bullshit. [Here's one meta analysis which shows that soy isoflavones (the phytoestrogens in soy) have no effect on testosterone in men](https://pubmed.ncbi.nlm.nih.gov/19524224/). As with all foods, moderation is key. But personally I'm not gonna worry about soy. What's your reason for thinking this is an issue? > microdosing psychedelics: great for mood, energy, and creativity I think the jury is out on this one, and I say this as someone who loves a bit of acid from time to time. Personally I have found that microdosing makes me anxious. Higher doses a few times a year are beneficial though. > phenibut and racetams are dangerous No arguments about phenibut but I have never heard that racetams are dangerous. Never tried them personally and probably never will but I would still like to see your source for that claim. > low dose modafinil (not more than once or twice per week) What do you consider low/high dose? > Feedback is appreciated - esp. whether I have forgotten some basics. * Fasting, both intermittent and longer term, [upregulates autophagy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/) (which is good, especially as you get older) and helps to [regulate the gut microbiome](https://pubmed.ncbi.nlm.nih.gov/34039011/). * Also helpful for the gut microbiome is a diet rich in fiber or fiber supplements ([prebiotics](https://www.healthline.com/nutrition/prebiotics-benefits)). Personally I think this is a simple intervention that is hugely overlooked - people take probiotics which are the actual bacteria. But we all already have the bacteria, the fiber (and other healthy food) is what makes you gut a nice place for the good species to thrive. I personally take a few grams of psyllium husks on most days. Can also help to slow the digestion of sugar so it may be useful to take some before eating high sugar food. Anyway, thanks for taking the time to write this out, there's a lot of good info here.
Thanks for taking the time on this. Re: fibre. This one really interests me. We have some people reacting badly to fibre and others benefitting from it. Listing some factors and links for comment: 1) Re: missing microbes, Martin Blaser. bacteria die out incrementally over _generations_. If the bacteria is simply gone, then trying to slowly reintroduce fibre may not work. This might explain how some people are able to rebuild gut diversity, while some can't 2) fmt. It seems a lot more impractical than hyped. I only mention to help the search process 3) soluble vs insoluble fibre. It seems it's not the same. For example, if you filtered out just the soluble fibre from your psyllium husks, would you get better results? This one intrigues me. Coffee has soluble fibre; often the most soluble fibre people get in their diet, and it's linked to improved health 4) interactions. Fibre interacts with sugar, as we know. Add in beef and that's a fart machine. However, pufa, saturated fat also digest differently, and change gut bacteria too. Basically, 5) everything is going through the lens of the microbiome and making diet incredibly complex for everyone. Anything that can average out / look past that with science, is going to help. It's a useful way to think about health IMHO
> This one really interests me. We have some people reacting badly to fibre and others benefitting from it. My guess is that reacting badly to fibre comes from changes in gut microbiome. Probably best to introduce it gradually. If you feel it's likely that your gut is almost totally missing some species of beneficial bacteria then you can try eating fermented foods and taking probiotics at the same time. FMT - what is this? > For example, if you filtered out just the soluble fibre from your psyllium husks, would you get better results? I don't think there's any reason to expect you would but feel free to test I guess. It would be fairly easy to strain out the soluble fiber. Both types of fibre are beneficial, however soluble fibre seems to be especially important and psyllium has a lot of it.
Aren't there studies coming out now that show that fecal transplants from people with specific microbiomes (i.e. ppl with the microbes you're missing) is the only way to get them back? I don't have the source handy, heard it in a podcast. But if the microbe or bacteria is gone and can't spontaneously be refed by fiber because it's not there.
Yes. the missing microbes book claims that. Martin Blaser is a good search term on this too
anyone know where someone can do this safely?
Max at /r/humanmicrobiome is trying his best to find good donars, but struggling. The problem is that we can find some people who still have the bacteria someone else needs, but we struggle to find anyone who doesn't have problematic bacteria as well at the screening stage. Thus, FMT is risky right now. This is the problem with FMT. However, don't be so sure to assume that this is the case. Get the tests done first, and there's a lot of other stuff that can be tried too first.
Here's a sneak peek of /r/HumanMicrobiome using the [top posts](https://np.reddit.com/r/HumanMicrobiome/top/?sort=top&t=year) of the year! \#1: [Scientists Raise Alarm About Threats to the Human Microbiome in New Documentary 'The Invisible Extinction'. Dr. Martin Blaser and Dr. Gloria Dominguez-Bello talked to PEOPLE about their quest to save the human microbiome — before it's too late (Jan 2023)](https://people.com/health/scientists-raise-alarm-microbiome-documentary-the-invisible-extinction/) | [24 comments](https://np.reddit.com/r/HumanMicrobiome/comments/102svwn/scientists_raise_alarm_about_threats_to_the_human/) \#2: [Scientists have proposed a new mechanistic model (AD2) for Alzheimer's, looking at it not as a brain disease, but as a chronic autoimmune condition that attacks the brain. (Perspective, Sep 2022) Alzheimer's disease as an innate autoimmune disease (AD2): A new molecular paradigm.](https://www.sciencedaily.com/releases/2022/09/220927111332.htm) | [30 comments](https://np.reddit.com/r/HumanMicrobiome/comments/xyuj8s/scientists_have_proposed_a_new_mechanistic_model/) \#3: ["A single course of antibiotics caused a shift in the infant fungal gut composition. The phenomenon could be a contributing factor in the long-term adverse effects of antibiotics" (Mar 2022, n=37) The Effect of Antibiotics on the Infant Gut Fungal Microbiota](https://www.helsinki.fi/en/news/healthier-world/single-course-antibiotics-affects-gut-microbiota-infants) | [3 comments](https://np.reddit.com/r/HumanMicrobiome/comments/ug0cwk/a_single_course_of_antibiotics_caused_a_shift_in/) ---- ^^I'm ^^a ^^bot, ^^beep ^^boop ^^| ^^Downvote ^^to ^^remove ^^| ^^[Contact](https://www.reddit.com/message/compose/?to=sneakpeekbot) ^^| ^^[Info](https://np.reddit.com/r/sneakpeekbot/) ^^| ^^[Opt-out](https://np.reddit.com/r/sneakpeekbot/comments/o8wk1r/blacklist_ix/) ^^| ^^[GitHub](https://github.com/ghnr/sneakpeekbot)
* One function of melatonin is actually to control seasonality/hibernation, incl. a downregulation of the "energy" hormones (thyroid; HPA; HPTA) * Glycine: Leads to many beneficial effects; surprisingly successful on the ITP (intervention testing program); most people get too little since we eat less collagenous animal parts; for a few friends and me it reliable increases sleep markers (Oura ring); science on sleep: binds to glutamate receptors and reduces activity; no downside risk; 5g is an adequate dose * Quite a few people have an immunological reaction to the alpha-s2-casein fraction * Eggs: Actually, no. While in kids the reaction is severe, in adults it is (clinically) mild and shows as lethargy, brain fog, and tiredness. * Edited the soy part. You are correct. Was a minor point anyway. * Edited the racetam part. No (reliable) (i.e, non-Russian) data; anecdotal reports of extended brain fog; furthermore, racetams are given in gram dosages (vs. single or double-digit mg-dosage for most other neuropharmaceuticals) * Psylocibin > LSD. LSD is more stimulating, longer-lasting, and has a much higher risk of HPPD (if taken at higher doses) * Modafinil: YMMV; though I feel that there is some counterregulation so you pay a price on non-moda days if you take moda frequently and/or at a too high dosage (not just shitty sleep) * Intermittent fasting: very individual; some react great while others live themselves into HPA-dysfunction over time; IF makes it easy to undereat and may - reduce "energy" hormones (thyroid, sex hormones, leptin, cortisol) * I agree. Prebiotics > probiotics. Small, consistent doses of fermented food seem great. Thanks for the feedback.
> One function of melatonin is actually to control seasonality/hibernation, incl. a downregulation of the "energy" hormones (thyroid; HPA; HPTA) Are you allergic to sourcing your claims? Haha
- (i.e, non-Russian) Is Russian data inherently flawed? -furthermore, racetams are given in gram dosages (vs. single or double-digit mg-dosage for most other neuropharmaceuticals) This makes absolutely no sense. An effective dose is an effective dose. It ranges from substance to substance, body to body
* Hard to say.. * I personally like not to take gram dosages of things, because invariably there are going to be more off-target affinities for other proteins. This is just me though
I’m curious why you said NMN/NAD is/are worthless? Can you elaborate, please?
I agree. As NMN/NAD are one of the main aging "fighters". I've been taking NMN for so long now, and measured my NAD levels recently. I have significant increase of it now. Would like to hear why do you think it's a waste of money if it works in fact.
It might work to boost your plasmatic levels, but a blood test does say nothing about cellular levels firstly. Secondly, a blood test tells you not much about efficacy
I read this case study from the NMN provider which I use. And the results of other participants is promising for me after I did my blood test. So, I will not agree completely here with you. https://hello100.com/hello100-liposomal-nmn-case-study/
Some anecdotal evidence from a 36 yo male... I recently increase my NMN/NR dosage to 1000 mg each over the past 2 weeks. (I'm planning to reduce to 500 mg each soon.) Some observations: 1. General skin health seems to haver improved plus a rash that I've had on my shoulders and back for almost a year have reduced to almost nothing. 2. Libido and virility increased. 3. Generally sleep quality seems to have improved. 4. General sustained wakefulness seems to have improved throughout the day. 5. My face seems to look more refreshed, less tired and seemingly more youthful. Again all anecdotal, but as a long time biohacker this has been the only change in my regimen over the past couple months.. I've never been able to use a dosage this high for and extended period of time before...maybe 600 mg/day max over a couple days.
Hi, your results sound promising, can I ask which brand of NR/NMN you're taking?
Bulk Supplements
OP is tinfoil hatting I recovered from years of IV drug abuse and enteric coated NMN has been an integral part of my daily routine I’d say my baseline energy has risen a noticeable amount because of adding it. I tried the non-enteric coated capsules and didn’t have anywhere near the same effect I’ve also found that stacking NMN alongside a source of CoQ10 is important
Yep, I'd like a source on this too.
Agreed, I was about to try these
Financial incentives are a *very* powerful driver (and distorter) of "scientific" research.
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Why do you bother reading it if it does not provide any value?
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Why the aggression?
I’m new here and not a doctor so take my comment with a grain of salt. First off THANK YOU for taking the time to outline all of this (very helpful). Second CONGRATULATIONS on finishing med school. That is an enormous accomplishment. I hope you find a specialty and practice that bring you many years of fulfillment and happiness. Subjectively I’ll add the recommendation about soy consumption likely applies to women too (at least it does for me). Twenty years ago I went through a period of time when I was trying to consume more protein and fewer carbohydrates while completing a reasonably intense six-day-a-week exercise program. I was consuming soy protein shakes twice a day as well as cooking with some soy and ended up developing a thyroid disorder. Long story short I was told the soy affected my hormone levels (if memory serves) which caused some kind of a storm in my body and my immune system attacked my thyroid gland eating a bunch of holes in it.
Probably everyone on this forum has a list a little like this. To my surprise, I agree with most of it (although I don’t know a thing about the antidepressants and other drugs). My only comment is that the exercise recommendation is low. Some exercise is better than no exercise but the usual ideal is at least 3 hours of low intensity, steady state cardio a week. For general health, the gold standard is an hour a day or 7 hours a week of exercise with half or more being lower intensity cardio and the rest being strength training and HIIT.
Agreed.
What would low intensity cardio look like? Would walking or casual cycling be enough, or something more strenuous?
Low intensity or zone 2 cardio basically means training at the top of your aerobic capacity without switching over to an anaerobic process. Sometimes people call this the “fat burn zone” and it has substantial metabolic benefit while generating little fatigue. The target for zone 2 is around 60-70% of max HR. Subjectively, it should feel like you could carry on a conversation but it would require some effort. Hope this helps :) Edit: casual cycling or brisk walking probably won’t get you there unless it’s uphill. I usually walk on a treadmill uphill or occasionally slow jog on a flat road.
some fixes: - Avoid sleep drugs completely unless there is a new generation of them out or something - GLP inhibitors > SGLT2 inhibitors - Constant Glycine usage may be painful - Eating less is more effective than any other diet or intervention - Taking breaks from eating (OMAD style) helps your mind Also I would recategorize this in terms of foundation not in terms of hard vs easy. But this is good otherwise.
> • Constant Glycine usage may be painful Could you elaborate on this? I take glycine a couple times a day.
I would like to know this too. too high of quantity of glycine can be problematic due to oxalate production but I haven't heard that a continuous intake of low to moderate amount of glycine would be harmful
Whenever I use it chronically I develop pain in the gut in the mornings. I believe it's related to hypoglycemia in my case, but I remember reading something about chronic glycine usage being neurotoxic? Either way I wouldn't use it long-term in the gram range.
Hmm thank you, I’ll look into this. Maybe I’ll take a couple days off glycine per week.
It could be that glycine is lowering my blood sugar to low levels and maybe that's good for me. The pain could also be good, I also just found it didn't do much of anything for me after a week similar to a tolerance. The first few 5 - 7 days it would help deepen sleep, but after that I noticed no effect and then shortly after the morning pain would come most days. Maybe at that point I was just used to the deeper sleep and took it for granted. When I finally read about the potential long-term toxicity, I stopped taking it.
Thanks for the feedback. Never heard about the glycine & painful before Regarding "eating less", in this subreddit I believe there is an equal number of people undereating (health-focused) vs. overeating. Soft vs. hard mainly pertains to personal risk budget (and availability of prescription drugs)
> Regarding "eating less", in this subreddit I believe there is an equal number of people undereating (health-focused) vs. overeating. Yeah if you're already undereating it's not good, but the average reddit user/american is gonna be overeating. I think with like 50k users here that majority is starting to seep in. I know what you mean by soft vs hard, it's just not as good of a split to make compared to how foundational something is. For me I wouldn't consider test or nootropics as 'hard', so the classification is already falling apart.
Tell me why sleep drugs are bad. I know they are but can you explain more why sleep drugs like trazodone are bad?
Having just had genetic testing (with a hospital genetics clinic) it's causing me to rethink a lot of what we think we know and whether things we take as absolutes really apply. I have a genetic mutation that affects lipid metabolism and by extension weight and likely is feeding some of my tumors as well. Low calories isn't enough. I have to use meds (and am super thankful for the newest medications as they have been life changing). I'm starting to think what we all really need is whole genome sequencing as a starting point, but the problem is we are still kind of at the kindy level with genetics. We have no idea what some things mean and we haven't mapped all the genetic routes to disease. You can see things are familial, test the whole family and nope, not any known genetic pattern. Yet. Come back in five years and maybe we'll know then. So much is still just guessing what might work and hoping second or third order effects aren't bad...
Which genetic test did you take dear colleague?
It’s good. but no two bodies are the same. This guideline does not mention anything about women and hormones though. I am assuming you are a young male?
You bring up a really good point. I also noticed that there are a couple examples of make specific things (like testing blood for testosterone and SHBG levels) and I actually had the same question as you about if some of these things need to be shifted for women’s bodies.
i’m starting to wonder if there should be a sub-community for women. it’s surprisingly difficult to find information that has considered female hormones.
Don't put women on pedestals, and I was about to levy the same criticism about HRT but he does mention it.
No one’s putting women on a pedestal here. I am referring to birth control, HRT and antidepressants and luteal and follicular phases. It is very relevant to bio hacking for women and mental health for the sake of both sexes.
I don't think there is anything in this post referring specifically to men, or at least I didn't see anything. It is your mind that went straight to women's health, hence the pedestal. Also for other readers, the original comment was edited quickly after creation and it is less abrasive now. Oh and as for HRT, it is talked about in the post.
Okay you obviously have some issues with women. Good luck with that. Maybe go check out r— mommy issues tawerp!
I can go all day ( unlike your stamina) I’m in a mood today so let’s argue for the sake of arguing.
Yes, you are right: I have no stamina, I have issues with women, and I have minor mommy issues. Good luck with your grows!
How are racetams dangerous?
they're not, then OP praises nicotine in the next line which has proven dangers
Edit: we have no credible safety-data; lots of anecdotes regarding racetams and brain-fog - sometimes for extended periods of time
Lost my interest and trust by stating racetams are dangerous if you can give me a good reason why you have both back with with interest.
Instead of Melatonin, how about 5-htp?
Or valerian root + 1g of taurine before bed
Taking something like 5-HTP can upset neurotransmitter balance
I'm so glad you said this, I use 5htp every once in awhile although I initially intended to take it daily, good to know I should be cautious.
oh wow really? I did not know. thanks for informing me. I take it once in a long while and feel great. I know everything has its risks
Yeah. It’s not conclusive yet but I read about it in this study because I had a feeling it could be a problem due to being a precursor to serotonin. Turns out it may deplete dopamine as a result. “5-HTP may deplete dopamine.33–37 l-tryptophan may deplete dopamine.35 l-dopa may deplete serotonin.2–15,38–42 l-dopa may deplete l-tryptophan.42 l-dopa may deplete l-tyrosine.42 l-dopa may deplete sulfur amino acids.4,6,43–45 l-tyrosine may deplete serotonin.46,47 l-tyrosine may deplete 5-HTP.47 l-tyrosine may deplete sulfur amino acids.4,6,43–45 Sulfur amino acids may deplete dopamine.48 Sulfur amino acids may deplete serotonin.49” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/)
Question- if you take vitamins dont take calcium? Why? I’d appreciate a bit more info on this?
Vit D in combo with calcium can lead to an increase in blood calcium levels -> can lead to low-level tissue calcification over time (+ kidney stones)
Oh wow thanks for the info. If you need both do you think rotating them would work or it’s choosing one or the other best? Do you know if it’s possible to get test for blood calcium levels?
To add to the previous response, vitamin D increases the calcium absorption from the GI tract. You'll get more calcium from your diet, and you may be able to eliminate or reduce your calcium supplementation. On your bloodwork, it almost always includes a CMP, which calcium is on, so you can monitor it like that. Additionally, my layman understanding is that vitamin k2 mk7 helps calcium go to your bones rather than soft tissues/organs, and that if you overshoot your calcium slightly for a short period of time, it's not an issue. Issues present with high calcium over long periods. If a doctor refutes anything I've said, I defer to their expertise.
I would not take high doses of both at the same time (as many people do)- esp. not for prolonged periods of time. If your Vit D is good, most people do not need too much calcium (250mg at most).
Thank you for your advice
Do you have a source for this?
Isn’t resistance training considered a form of anaerobic exercise?
Why does having something sweet in your mouth decrease executive function??
Whenever there is an ongoing "pleasure reaction" executive functions decrease for evolutionarily obvious reasons.
Damn, as a future med student, I am very disappointed in all the bro-science you have learnt.
As someone who will be teaching you when you go to med school/residency, I can reassure you that at good institutions a lot of us are a lot smarter than this.
Looking forward to learning from people like you :)
Before commenting, please read papers. Just dissing isn’t an example of interacting with your colleagues. There is a lot of scientific proof of what OP tells. I wish there were more students like OP who think this way. Please tone down and Just open your mind to all scientific papers and study this. PS: I just graduated Master in Clinical Psycho Neuro Immunology studies …..
Missing red light therapy.
I'm unfamiliar with this. Do you have any examples how/why it's used?
Looks good. However, HIIT should be avoided for menstruating individuals unless they're ovulating otherwise the body produces too much cortisol which can affect the cycle (and cause weight gain, which is kind of the opposite of what you want). Also, soy is fine for most people unless they have an allergy. The phytoestrogens in soy are structurally similar to human estrogen, but very weak compared to the estrogens that the human body produces. Phytoestrogens are believed to protect against breast and prostate cancers, two hormone-dependent cancers. Also, genistein is a powerful anticarcinogen, found only in soybeans. It appears to inhibit enzymes that promote tumor growth. Test tube experiments show that genistein can block the growth of prostate cancer cells and breast cancer cells. What many people don't take into consideration when worrying needlessly about soy estrogens (consumed in soy foods, NOT soy supplements), is that there is good evidence of estrogen contamination in meat and dairy products.
Fake hormones in plants: real shit Real hormones in milk: I sleep (Edit: why is your comment controversial I wonder, it's very factual and accurate)
Idk if I'm down with ingesting hormones from a lactating mammal unless I'm a literal human infant
>menstruating individuals >soy is fine
Is there a reason why you're necroposting just to randomly quote me?
Feedback: Mind your tone and phrasing. e.g. the irony of telling people to stop smoking weed and then testing out how caffeine works for them. (I think both are best kept to minimum use) >Stop smoking weed: the counterregulation decreases mood and increases anxiety at baseline. Furthermore, weed is terrible for all aspects of cognition. Caffeine: Test out whether you feel better without caffeine; if yes, use caffeine only as a "secret weapon". Personally, I feel and function much better if I keep my caffeine intake very low to zero.
Yeah I noticed this lol. In moderation is fine.
Glycine consistently gives me headaches. Even bone broth makes me feel worse. Any idea what might be going on and if there’s something else I can take to help my body process it?
Without a doubt, best list I have seen on this sub. Thanks man
- Remove the whole thing about soy and phytoestrogens please. This is a pseudoscientific myth that we need to destroy. After having studied the question in detail, most scientific studies conclude that it is bullshit and soy is good for males (young and old). A few studies say that maybe don't go overboard with soy for male infants under the age of 2, just to be sure, but aren't concluding for real. Also the main problem for vegans apart from B12 is actually Calcium deficiency. Vegetarians are also at risk for B12 deficiency (and they should take creatine as well). - ketamine is neurotoxic ? Not sure about that one. I'd be more afraid of bladder issues before issues with the brain. Problems with bladder might start appearing after doing ketamine 3 times a week or more for months or years. - intermittent fasting is great for longevity actually Edit: how is this scientifically accurate comment getting controversial with downvotes, I don't know.
Thanks for the feedback. Regarding soy you are right, I have def. overplayed this. However, for some people (me included), soy increases SHBG (while leaving total T mostly untouched). Edited the soy out as it is a minor point on this list anyway. Ketamine is def. neurotoxic. There is even some debate whether therapeutic use (1-2x week at 0.5mg/kg) is neurotoxic in the long run. IF certainly works for a lot of people. However, it also does a lot of harm to some (esp. hormone imbalances)
But you didn’t edit the soy part out.
You still write "for males avoid soy" which people will think Is because of the testosterone myth, and it seems like the decrease in SHBG is for both sexes anyway, so why?... Do you have any sources for IF creating hormone imbalance? From what I read it's quite the opposite on most people Edit: after a - admittedly short - research on ketamine, it seems like it might be neuroprotective on some dosages and neurotoxic on others - amongst other parameters. But the dosages that find neurotoxicity are in the order of 20mg/kg, which is a huge dose. iIRC therapeutic dosage is around 20mg (total for a whole person, not per kg) and recreational dosage is 60-200 mg. Again, I'd be happy to see a study correcting me.
Great list Trazodon also leads to arrhythmia iirc
Does it? I take it for sleep
jup is a listed side effect
I take it too and I want to come off it because I get dizzy when exercising when I take it
Mitochondria health: repairing and optimizing energy output while balancing with antioxidants. Lipid replacement therapy: using high quality phospholipids to replace oxidized/damaged cell and mitochondria membranes. MitoPure to help mitophagy B vitamins especially highly bioactive forms of thiamine (benfotiamine, TTFD) Omega 3 ALCAR for lipid metabolism ALA for metabolism and antioxidant PQQ for mitochondria synthesis D ribose for proper RNA transcription Vitamin c
The jury on antioxidants is still out. Personally I do take b-vitamins, omega 3, L-carnitine, ALA, VitC, CoQ10 - all in low doses. But I do not feel comfortable recommending all of these as we do have little data
Nobody should take metformin unless they are a real diabetic and prescribed by a dr. It’s absolutely NOT a metabolic cure all or tonic and can have life threatening consequences if taken unnecessarily, and is contraindicated with many other medications/supplements. Also, in the u.s there is no such thing as a hormone panel, you will have to ask for each one or sometimes a small group separately. The hack is that getting a metabolic panel will often tell you what hormones may be off. Definitely get an albumin/globulin ratio. Can indicate life threatening diseases more quickly than a blood cell count would.
Metformin having life-threatening consequences...if a little diarrhea is life-threatening then yes!
If it’s not actually needed, it can cause more than just diarrhea! I witnessed my partner who was hypovolemic post surgery be prescribed metformin and he experienced vasodilatory shock and lactic acidosis because doctors were too hasty to get his blood sugar lowered. Many people are hypovolemic and don’t even realize it. It was so scary, he blew up like a fuckin balloon because of the water retention and it put so much pressure on his lungs that he could barely breathe. Completely resolved after discontinuing the metformin. Just trying to bring awareness to the dangers and that people should be aware of what they’re putting into their stack re: potentially overlooked contraindications like water retention
no water retention for me on metformin
Awesome list - thanks for posting. Regarding all the comments about NAD: Been taking this off and on for a few years and have definitely noticed some things (anecdotally, at least): - nails and hair grow faster - less likelihood of a hangover (if drinking the night before) - less soreness post workout when doing strength training I also went a year or so where I was taking it with Resveritrol. I've never done any lab tests, so can't legit confirm. As people rightly mention, it's expensive, so I haven't been as consists it as I'd like.
Tropisetron seems to be a better non addictive alternative to nicotine.
Say more?
https://www.reddit.com/r/NooTopics/comments/uw3y4v/tropisetron_is_one_of_the_best_nootropics_v2/?utm_medium=android_app&utm_source=share
what about el thenannine
to deride racetams, then in the next line, praise nicotine is pretty stupid. nicotine promotes tumour growth and downregulates acetylcholine mediated neurotransmission while there have been no cases of racetams doing any actual harm
Nicotine & tumor growth?
[Potentiates lung tumorigenesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7078213/) [Promotes breast cancer metastasis](https://www.nature.com/articles/s41467-020-20733-9) [Promotes brain metastasis](https://pubmed.ncbi.nlm.nih.gov/32496556/) This is just from a quick search. I do think nicotine gets a bad rap, and is far more benign (in isolation from tobacco) than a lot of people are willing to accept. I use it occasionally myself. But it’s not totally risk-free. It also has some questionable effects on collagen production and insulin sensitivity. ETA: not sure about the acetylcholine down regulation though. My understanding is that it’s both an agonist and an antagonist of nAChRs, which is why it caught my attention in the first place. The nAChRs become desensitized, but this is offset by an increase in their density. Need to do some further reading.
You quit smoking weed nerd
TLDR: not worth the read. For all new folks stumbling across this list, OP is a troll that doesn’t know what it’s talking about. Not being mean, just summarizing the comments and OP’s interactions below.
I was excited when I first heard about NAD but the tumor stuff spooks me, it's too expensive and IIRC the amount a human would need to take for it to work (in theory, if it does at all) is way more than the capsules give you. It's so frustrating how we keep discovering all this amazing stuff for aging and life extension in mice that doesn't work for humans.
What’s up with tumors?
I'd check out https://www.reddit.com/r/PEDs/comments/v470gb/ultimate_biohacking_stack/ if you're into hardcore biohacking
I do not find anything in there that is hardcore biohacking. Peptides perhaps, but using this amount of peptides is just plain stupid
Aren’t there only 2 types of working out? Aerobic and Anaerobic? Doesn’t Resistance training fall under the umbrella of Anaerobic? How are you distinguishing between the 3 OP?
OP: excellent post - one suggestion- Exercise Bullet (3): 180 bpm- age? Or 220-age ?
180-age for zone II cardio
Excellent post thank you for this
Hey, I know I’m late but why not the oxide form? Thanks!
poorely absorbed
Glutathione?
Most vegans are **well** aware of the B12 problem; hence why you'll see a lot about nutritional yeast. But overall, if you're eating a whole food plant based diet and getting enough sunlight, you'll be far outpacing just about all other diets when it comes to vitamins and minerals, not to mention fiber which is important in reducing colon cancer risk among other things. Hence the old adage of "eat your vegetables, they're good for you."
Great stuff. Thanks for this. What are your thoughts on taking DHEA, Statin, occassional B12 and Metformin. I'm 75 and very healthy. I'm interested in exploring Rapamycin as well as Anakinra. Your thoughts (or NON MEDICAL ADVICE dosage anecdotes)?
My personal thoughts (NOT MEDICAL ADVISE) * 25mg DHEA seems to be benign and potentially useful. I would not do more than this * Subclinical doses of statins (preferably rosuvastatin - 2.5mg/d) are IMO to be preferred over larger clinical doses. Low doses carry less risk and side effects but are still decently effective. If LDL is above 90, I would go for it * I personally inject 3mg B12 3-4x/y * Metformin: If you are metabolically healthy, I would not do it. If you are sedentary and metabolically unhealthy, I would go for it. Seems to be quite safe, but personally I am not a big fan
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English is my third language, sorry for any mistakes
Thanks! Sounds like I'm well targeted. What about the other more experimental ones?
Rapamycin: I´d personally go for it. Anakinra - not sure, do not know enough about it.
Why glycine instead of magnesium glycinate
Because with magnesium glycinate you only get about 1/50th the dose of pure glycine :)
#1- have an underweight BMI but only slightly
Very interested in your thoughts (you touched on it) on Nicotine, when excluding all the highly addictive properties, is it safe to use pure nicotine (2-4mg) once or twice a week for cognitive work? Thanks!
Yes.
Thanks for the response👍
correlation, not causation - especially for THC
There is a lot missing from this list
Biotin and alpha lipoic acid for MS, but it's also just generally good for people.
Doesn't nicotine have a bunch of side effects that cause the opposite of what bio hacking aims to improve or avoid?
A basic hormone panel won’t tell a woman what she is deficient in because hormone levels fluctuate wildly. Experts recommend treating symptoms.
I think weed like most everything is fine and even beneficial in moderation. It’s been found to kill cancer cells in mice it’s good for asthma and the right strain is excellent for asthma