Top bio hacks for longevity and optimal aging

In recent years, researchers have uncovered various strategies that can help extend lifespan and enhance healthspan (the period of life free from chronic disease).

These bio hacks harness cutting-edge science to improve cellular function, boost metabolic health and maintain physical and cognitive performance as you age. Including advice like this in patient care places you at the cutting edge of well care, not disease care. This article presents five effective evidence-backed bio hacks that promote longevity and optimal aging.

1. Intermittent fasting

Intermittent fasting (IF) involves alternating periods of eating and fasting, typically ranging from 12 to 24 hours without food. This practice has gained popularity due to its ability to trigger “autophagy,” a cellular process where the body removes damaged cells and regenerates healthier ones.

Fasting activates autophagy, particularly during extended periods without food, which helps protect against neurodegenerative diseases and cancer. IF also improves insulin sensitivity and reduces inflammation, both of which are crucial for longevity.

Research from the Harvard T.H. Chan School of Public Health highlights that fasting helps keep mitochondrial networks flexible and “youthful,” improving energy efficiency and extending lifespan.¹ The Nobel Prize-winning work of Yoshinori Ohsumi demonstrated the critical role of autophagy in maintaining cellular health during fasting.²

Two popular fasting methods:

• 16:8 method, or 16 hours of fasting followed by an eight-hour eating window
• 5:2 method, or eating normally for five days and limiting calorie intake on two days each week

2. Strength training and zone 2 cardio

Physical exercise, especially strength training and zone 2 cardio, plays a vital role in promoting healthy aging by maintaining muscle mass, cardiovascular health and mitochondrial function.

Strength training. As we age, gradual loss of muscle mass (sarcopenia) becomes a significant risk factor for physical decline and metabolic disorders. Resistance exercises like squats, deadlifts and presses stimulate muscle protein synthesis and enhance bone density.³

Zone 2 cardio. Exercise performed at 60-70% of your maximum heart rate, e.g., brisk walking or light jogging, improves mitochondrial efficiency. This helps the body use fat as a fuel source, improving metabolic flexibility and endurance.

Both forms of exercise reduce the risk of cardiovascular disease and type 2 diabetes. They also promote neurogenesis, the process of generating new brain cells, which protects against cognitive decline.⁴ 

3. Cold exposure (cold showers and ice baths)

Exposing the body to cold temperatures through practices like cold showers or ice baths has significant physiological benefits. Cold exposure activates “brown fat,” a type of fat tissue that burns calories to generate heat.

How it works. Cold exposure stimulates the release of “norepinephrine,” a hormone and neurotransmitter that boosts mood, reduces inflammation and enhances focus. It also promotes mitochondrial biogenesis, increasing the number and function of mitochondria in cells.⁵

Studies have shown regular cold exposure improves metabolic health, helping maintain a healthy weight and reducing risks of chronic diseases. Additionally, cold therapy is linked to improved recovery after physical exertion and better stress resilience.

Start with cold showers lasting two to three minutes and gradually progress to full ice baths if comfortable.

4. NAD+ boosters and caloric restriction for optimal aging

Cellular energy production and repair depend heavily on NAD+, a coenzyme that declines with age. Supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) help restore NAD+ levels, improving mitochondrial function and slowing cellular aging.

NAD+ plays a key role in activating “sirtuins,” proteins that regulate aging by enhancing DNA repair and modulating metabolic pathways. Caloric restriction (CR) without malnutrition similarly activates longevity-promoting pathways, such as AMPK and SIRT1, which improve insulin sensitivity and reduce inflammation.⁶

Studies have demonstrated that CR can extend lifespan in various organisms and improve metabolic health in humans by reducing the risk of age-related diseases such as cardiovascular disease and type 2 diabetes.⁷

While strict caloric restriction can be difficult, occasional fasting or adopting a reduced-calorie diet for a few days each month, such as the fasting mimicking diet developed by Valter Longo, PhD, may offer similar benefits.

5. Sleep optimization

Quality sleep is essential for cellular repair, immune function and cognitive performance. Poor sleep accelerates aging by impairing glucose metabolism, increasing stress hormone levels and promoting chronic inflammation.

During deep sleep, the brain clears out toxins and metabolic waste through the “glymphatic system.” Sleep also regulates important hormones, such as melatonin and cortisol, which influence metabolism, stress and immune health.

Studies show individuals who get seven to nine hours of high-quality sleep have lower risks of heart disease, obesity and cognitive decline. Sleep also improves memory consolidation and emotional regulation, both of which are critical for mental health.⁸

Establish a consistent sleep schedule, avoid screens before bedtime to reduce blue light exposure and create a dark, cool sleeping environment. Magnesium or melatonin supplements can help improve sleep quality if needed.

Final thoughts

The path to longevity and optimal aging lies in adopting sustainable, science-backed lifestyle habits. Intermittent fasting promotes cellular renewal through autophagy, while exercise ensures metabolic health and physical resilience. Cold exposure enhances mood and metabolism and maintaining NAD+ levels supports mitochondrial function and cellular repair. Finally, optimizing sleep ensures the body has adequate time for recovery and rejuvenation.

Together, these bio hacks not only extend lifespan but also improve healthspan, enabling individuals to live longer, healthier and more fulfilling lives. Rooted in science, these bio hacks can be customized to fit individual preferences and schedules, empowering you and your patients to live longer and healthier lives. 

KIMBERLY BESUDEN, DC, began her career in chiropractic in 1994. Her first office was in Winter Park, Florida, and grew quickly. After moving to rural Lake County, Florida, as a ranch owner, she opened a second office in Eustis in 1998. In 2011, she purchased an office building and created Bay Street Wellness, which hosts wellness-minded practitioners of massage, acupuncture, skin care and functional medicine, as well as chiropractic care. Besuden has a long history as a competitive athlete. This background, as well as her “hunger” for nutrition, created her transition from a chiropractic physician to a certified functional medicine practitioner. This launched her journey for functional approaches to create specialized programs for patients to support them back to being well and in good health using Standard Process and MediHerb products.

References

All accessed October 29, 2024.

1. Feldscher K. Health. In pursuit of healthy aging. Harvard Chan School of Public Health. November 2017. The Harvard Gazette. https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/.
2. Fasting for health and longevity: Nobel Prize winning research on cell aging. Blue Zones. 2023. https://www.bluezones.com/2018/10/fasting-for-health-and-longevity-nobel-prize-winning-research-on-cell-aging/.
3. Research highlights. How can strength training build healthier bodies as we age? National Institute on Aging. June 30, 2022. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age/.
4. Lee I. Health. Pressed for time? Youi still have plenty of options. The Harvard Gazette. https://news.harvard.edu/gazette/story/2024/03/the-20-minute-workout/.
5. Shetty M. Jumping into the ice bath trend! Mental health benefits of cold water immersion. Stanford. Lifestyle Medicine. May 2024. https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/.
6. Mouchiroud L, et al. NAD+ metabolism, a therapeutic target for age-related metabolic disease. Crit Rev Biochem Mol Biol. 2013;48(4):397-408. https://pmc.ncbi.nlm.nih.gov/articles/PMC3858599/.
7. M Redman L, Ravussin E. Caloric restriction in humans: Impact on physiological, psychological, and behavioral outcomes. Antioxid Redox Signal. 2011;14(2):275–287. https://pmc.ncbi.nlm.nih.gov/articles/PMC3014770/.
8. Genetics, aging and sleep: Sleep and aging. Harvard Medical School. Division of Sleep. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-79