Glossary
Health, biohacking, longevity in keywords
Adaptogens are natural plant substances such as ginseng, ashwagandha or rhodiola that help the body to cope better with physical, chemical and emotional stress. They support the restoration of balance (homeostasis) and improve the body’s ability to adapt to changing stressors, which can increase general well-being.
Obesity is the medical term for being severely overweight, defined by a body mass index (BMI) of 30 or higher. Obesity increases the risk of numerous chronic diseases, including type 2 diabetes, cardiovascular disease and certain types of cancer. The causes include genetic, behavioral and environmental factors.
Adrenaline is produced in the adrenal glands and activates the “fight-or-flight” response. It increases heart rate, blood pressure and blood sugar levels to provide quick energy and sharpen alertness. Adrenaline is released in stressful or dangerous situations and helps the body react quickly to threats.
Amino acid that plays a central role in glucose metabolism and energy supply; helps to eliminate toxins produced in the muscles.
Amla is rich in vitamin C and antioxidants and is used in Ayurveda to strengthen the immune system, improve digestion and promote skin health. It supports cell regeneration and has anti-inflammatory properties that contribute to overall health and longevity.
ALA is a plant-based omega-3 fatty acid that has anti-inflammatory properties and contributes to heart health. It can be converted into EPA and DHA in the body, but only to a limited extent.
Arachidonic acid is another omega-6 fatty acid found in animal products such as meat and eggs. It is embedded in cell membranes and plays a role in inflammatory reactions in the body. This fatty acid is necessary for cell membrane stability and serves as a starting material for pro-inflammatory molecules that help with the immune response. However, an excess of arachidonic acid can promote inflammation, which is why a balanced diet is important.
Arginine is a semi-essential amino acid that is used in the body to produce nitric oxide. Nitric oxide dilates the blood vessels and improves blood circulation, which makes arginine particularly important for cardiovascular health. It also supports wound healing, the immune system and muscle building.
ATP is the primary energy carrier molecule in cells, which is produced by the mitochondria through the process of cellular respiration. It provides energy for almost all cellular processes and is therefore essential for the function and survival of cells.
Autophagy is the natural process of “self-cleaning” of cells, in which damaged cell components are broken down and recycled. This mechanism is often stimulated by fasting and contributes to cell health and protection against age-related diseases.
Beta-oxidation is a metabolic process in the mitochondria in which fatty acids are broken down to provide energy in the form of ATP. It is particularly important for organs such as the heart and muscles, which rely on fatty acids as their main source of energy.
The practice of self-optimization using scientific methods and technologies to increase physical and mental performance.
Bioidentical hormones are hormones whose molecular structure corresponds exactly to the hormones produced by the human body itself. They are extracted from plant sources such as soy or yam and modified in a laboratory so that their chemical structure is identical to human hormones. These hormones are often used in hormone therapies, especially for hormonal imbalances such as those that occur during menopause or hormonal disorders. Why bioidentical hormones? Bioidentical hormones are considered to be better tolerated because they are recognized by the body as “natural” and therefore often cause fewer side effects than synthetic hormones. These are sometimes referred to as “nature-identical” or “human-identical” and can include oestrogen, progesterone, testosterone or DHEA.
Brain Octane Oil is an MCT oil (medium-chain triglyceride) developed by Dave Asprey, which is extracted from coconut oil. It contains mainly C8 chains (caprylic acid), which are quickly converted into ketones and provide energy to the brain without causing blood sugar or insulin spikes. It is often used in coffee or smoothies to boost cognitive function and energy.
Brahmi is an herb that is known for its positive effects on brain function. It supports memory, concentration and mental clarity. Brahmi is often used in biohacking to promote cognitive performance and stress relief and is known for its neuroprotective properties.
Brown fat, also known as brown adipose tissue (BAT), is a special type of fat in the body that is primarily used to generate heat and protect the body from cold. Unlike white adipose tissue, which stores energy in the form of fat, brown fat burns calories to generate heat – a process known as thermogenesis.
Properties and functions of brown fat
- Mitochondria-rich: Brown fat is rich in mitochondria, the “power plants” of the cell that are responsible for energy production. These mitochondria contain a lot of iron, which gives brown fat its characteristic color and distinguishes it from white fat.
- Thermogenesis: Brown fat activates a process called non-shivering thermogenesis, in which the mitochondria release energy in the form of heat instead of ATP (the typical energy carrier of cells). This process is made possible by the protein UCP1 (Uncoupling Protein 1), which is found in the mitochondria of brown fat cells.
- Energy expenditure: Because brown fat burns calories to generate heat, it is able to increase energy expenditure. This has made it an interesting field of research for weight management and metabolic diseases such as obesity and type 2 diabetes.
- Activation by cold: Brown fat is particularly activated by cold when the body needs extra warmth. Cold stimuli such as cold showers or spending time in cold environments can increase the activity of brown adipose tissue and thus increase calorie consumption.
Bulletproof Coffee is a drink that consists of coffee, grass-fed butter and MCT oil (e.g. Brain Octane Oil). Dave Asprey developed it as an alternative to a traditional breakfast to keep you fuller for longer and promote fat burning. The coffee is rich in healthy fats that help to stabilize blood sugar levels and improve mental performance.
Group of water-soluble vitamins that are important for energy metabolism and the function of the nervous system:
- B1 thiamine),
- Vitamin B2 (riboflavin),
- Vitamin B3 (niacin),
- Vitamin B5 (pantothenic acid),
- Vitamin B6 (pyridoxine),
- Vitamin B7 (biotin),
- B9 (folic acid),
- Vitamin B12 (cobalamin)
Calcitonin is produced in the thyroid gland and helps to lower the calcium level in the blood. It acts as an antagonist to parathyroid hormone by promoting the absorption of calcium into the bones and inhibiting the release of calcium from the bones.
Carnitine is a compound that promotes the transport of fatty acids into the mitochondria, where they are oxidized to produce energy. It is particularly important for supplying energy to the muscles and heart. Carnitine is partly produced by the body itself, but can also be obtained from dietary supplements or foods such as red meat and dairy products. It supports fat burning and plays a role in performance and recovery after training.
Chloride is an electrolyte that works closely with sodium and potassium to regulate the acid-base balance. It is a component of stomach acid (hydrochloric acid), which is needed for the digestion of food. A lack of chloride can lead to disturbances in digestion and the acid-base balance.
Choline is a water-soluble nutrient that is essential for the formation of cell membranes and the functioning of the nervous system. It is needed for the production of acetylcholine, a neurotransmitter that is important for memory and muscle control. Choline also supports fat metabolism in the liver and contributes to detoxification. It is found in foods such as eggs, meat, fish and broccoli.
Chromium is a trace element that supports insulin function and stabilizes blood sugar levels. It plays a role in carbohydrate, fat and protein metabolism. Chromium deficiency can lead to reduced glucose tolerance and fatigue.
Coenzyme Q10 (or ubiquinone) is a fat-soluble molecule that plays an important role in cell energy production as a component of the mitochondrial respiratory chain. It acts as an antioxidant and protects cells from oxidative stress. CoQ10 levels decline with age, making it a popular anti-ageing supplement, especially to support heart health.
Cold exposure is a method of biohacking in which the body is deliberately exposed to cold temperatures in order to promote blood circulation, strengthen the immune system and stimulate the metabolism. Examples include cold showers or ice baths.
Also known as the “stress hormone”, cortisol is also produced in the adrenal glands. It regulates the metabolism by increasing blood sugar and influencing fat and protein storage. Cortisol helps the body to respond to stressful situations, supports the immune system and reduces inflammation. However, chronically elevated cortisol levels can have negative health effects, such as weight gain and a weakened immune system.
Cryotherapy uses extremely low temperatures to stimulate the body. It can reduce inflammation, promote regeneration and stimulate the metabolism. This therapy is often used in special cold chambers.
Cytochromes are protein complexes in the inner membrane of the mitochondria that serve as electron transporters in the respiratory chain. They enable the transport of electrons and the formation of ATP and are essential for cellular respiration.
DHA is an omega-3 fatty acid that is crucial for brain and eye health. It is a structural component of the brain membranes and retina and supports cognitive functions and vision. DHA is particularly important during pregnancy and infancy.
DHEA is a precursor hormone produced in the adrenal glands and contributes to the synthesis of sex hormones such as testosterone and oestrogen. It plays a role in the immune system and in coping with stress and is often associated with anti-ageing effects.
Iron is an essential trace element that is indispensable for the health and proper functioning of the body. It plays a central role in oxygen transport as it is a component of hemoglobin in red blood cells, which transports oxygen from the lungs to the cells and carries carbon dioxide back to the lungs. Iron is also contained in myoglobin, which stores oxygen in the muscles, and it is involved in energy production and the function of the immune system. An iron deficiency can lead to anemia, a condition in which the blood does not contain enough hemoglobin to meet the body’s oxygen needs. Symptoms of iron deficiency include fatigue, paleness, dizziness and reduced physical performance. However, an excess of iron can also be harmful and lead to iron overload, which can cause organ damage. Ferritin
Ferritin is a protein that serves as a store for iron in the body. It stores iron in the cells and releases it when the body needs it. Ferritin is mainly found in the liver, spleen, bone marrow and muscles. The level of ferritin in the blood is an important indicator of the body’s iron storage status and is often used to diagnose iron deficiency or overload.
- Low ferritin levels can indicate an iron deficiency, even if the hemoglobin level is still normal.
- High ferritin levels can indicate iron overload, but can also be increased by inflammation, infections or liver disease, as ferritin is also an acute-phase protein that rises during inflammation.
Transferrin
Transferrin is a protein that is responsible for transporting iron in the blood. It binds the iron that has been absorbed from food in the intestine or released from ferritin and transports it to the various organs and tissues, in particular to the bone marrow, where it is needed for the formation of haemoglobin in the red blood cells.
- Transferrin saturation describes the proportion of transferrin that is actually loaded with iron and is a measure of how well the body is supplied with iron.
- Low transferrin saturation often indicates iron deficiency, as there is not enough iron to bind.
- High transferrin saturation can occur in the case of iron overload, e.g. in the genetic disease hemochromatosis, in which the body absorbs too much iron.
The electron transport chain is a system of protein complexes that transport electrons in the mitochondria and drive a proton pump to generate ATP. It is the final step in cellular respiration and a major site of energy production in the mitochondria.
EPA is an omega-3 fatty acid that has an anti-inflammatory effect and is particularly beneficial for cardiovascular health. It also supports mental health and can reduce the risk of depression.
Epigenetics deals with changes in gene expression that are influenced by environmental factors such as diet, stress and lifestyle without altering the DNA sequence. Epigenetic modifications, such as DNA methylation and histone acetylation, influence which genes are active or inactive, which ultimately affects health and the risk of disease.
Ergogenic aids are substances or methods that can increase physical performance. These include dietary supplements (e.g. creatine, caffeine), training equipment and mental techniques that support endurance, strength and regeneration during sport and physical exertion.
Estradiol is the strongest and most common oestrogen in women of childbearing age. It is mainly produced in the ovaries and is the most active hormone in terms of controlling the menstrual cycle and fertility. Estradiol is crucial for the maturation of the egg cells, the maintenance of the mucous membrane in the uterus and the preservation of bone density. It also has an effect on the cardiovascular system, the skin and brain function.
Estriol is the weakest of the three oestrogens and is mainly produced during pregnancy, as it is produced in large quantities by the placenta. Estriol contributes to the maintenance of pregnancy and supports the growth of the uterus and blood flow to the placenta. It is monitored as a biomarker for the health of the fetus and pregnancy.
Estrone is a less potent form of oestrogen and the main form after the menopause, as ovarian oestradiol production decreases. It is mainly produced in fatty tissue. Estrone plays a role in metabolism and is particularly effective after the menopause, when it acts as the only relevant source of oestrogen in the body. It supports general well-being, although its effect is less than that of estradiol.
Estrone is a less potent form of oestrogen and the main form after the menopause, as ovarian oestradiol production decreases. It is mainly produced in fatty tissue. Estrone plays a role in metabolism and is particularly effective after the menopause, when it acts as the only relevant source of oestrogen in the body. It supports general well-being, although its effect is less than that of estradiol.
The flow state is a mental state in which a person is completely absorbed in an activity and achieves a high level of concentration and creativity. Biohackers use techniques such as meditation, breathing exercises and focus strategies to achieve this state for greater productivity.
Folic acid is a water-soluble vitamin that is essential for DNA synthesis and cell division. It is particularly important during pregnancy to prevent neural tube defects. A deficiency can lead to anemia and other health problems.
Functional medicine is a holistic approach that aims to identify and treat the causes of disease. Rather than treating symptoms in isolation, this approach analyzes the interplay of genetics, environment and lifestyle to optimize health and prevent chronic disease. Some of the most important representatives of and authors on functional medicine who have made significant contributions to this holistic approach are
- Dr. Jeffrey Bland
Known as the “father of functional medicine”, Dr. Bland founded the Institute for Functional Medicine (IFM), laying the foundation for modern functional medicine. His work focuses on how genetic and environmental factors influence health. - Dr. Mark Hyman
One of the best-known advocates of functional medicine, author of numerous books and Director of Functional Medicine at the Cleveland Clinic Center. Dr. Hyman emphasizes the importance of personalized, prevention-focused health care and nutritional medicine. - Dr. Terry Wahls
Developed the “Wahls Protocol”, a nutrition and lifestyle program that she used to treat her own autoimmune disease (multiple sclerosis). Her work has emphasized the importance of nutrition and micronutrients in the treatment of chronic disease. - Dr. Frank Lipman
Specializes in integrative and functional medicine, combining western medicine with holistic approaches. Dr. Lipman is known for his work in areas such as anti-aging, detoxification and gut health.
Ghee, clarified butter, is an important source of fat in Ayurveda and is considered a nutrient-rich “superfood”. It aids digestion, promotes the absorption of fat-soluble vitamins and has anti-inflammatory properties. Ghee is a popular remedy in the longevity community as it supports gut health and cell function.
Glucagon is the antagonist hormone of insulin and is also produced in the pancreas. It increases the blood sugar level by stimulating the liver to convert stored glycogen reserves into glucose and release it into the blood. Glucagon and insulin work together to stabilize blood sugar levels.
Glutamine is an amino acid that is particularly important for intestinal health and the immune system. It supports the regeneration of the intestinal mucosa and helps to stabilize the immune system during stress or intense physical exertion. Glutamine is also necessary for protein synthesis and maintaining the acid-base balance in the body. It can be obtained from food supplements or protein-rich foods such as meat, fish and dairy products.
Glutathione is a powerful antioxidant found in cells that helps detoxify and protect against oxidative stress. It consists of the amino acids glutamine, cysteine and glycine and plays a central role in the body’s detoxification systems, particularly in the liver.
The glycaemic index (GI) measures how quickly carbohydrate-containing foods cause blood sugar levels to rise. Foods with a high GI (e.g. white bread) cause a rapid rise in blood sugar, while foods with a low GI (e.g. whole grain products) cause a slower rise. GI values help to understand the effects of food on blood sugar and are particularly important for diabetics.
Heart rate variability is a measure of the variability between heartbeats and provides an indication of the stress on the autonomic nervous system. A higher HRV indicates better stress management and a good ability to regenerate. It can be improved through breathing techniques and recovery.
Essential amino acid that is important for the growth and repair of tissue. Also important for the production of histamine, a neurotransmitter that regulates the immune system and gastric acid secretion.
Histamine is a biogenic amine and acts as a messenger substance in the body that is involved in various biological processes. It is mainly stored in mast cells and basophilic granulocytes and released when required. Histamine plays a central role in the immune system, in allergic reactions, in the regulation of the gastrointestinal tract and in the central nervous system.
Functions of histamine:
- Immune and inflammatory reactions: On contact with allergens or infections, histamine is released to activate the immune system. It dilates the blood vessels (vasodilation) and increases the permeability of the blood vessel walls so that immune cells can reach the site of inflammation more quickly. This reaction leads to typical symptoms such as swelling, redness and itching.
- Allergic reactions: Histamine is a key player in allergic reactions of the immediate type (e.g. hay fever, hives, asthma). In allergy sufferers, histamine is released in large quantities when the immune system overreacts to harmless substances. Antihistamines are often used to block the effect of histamine in allergies and thus alleviate the symptoms.
- Gastrointestinal tract: Histamine stimulates the production of stomach acid by the parietal cells in the stomach and thus plays an important role in digestion. However, an excessive release of histamine can lead to excess stomach acid and increase the risk of heartburn and stomach ulcers.
- Central nervous system: In the brain, histamine acts as a neurotransmitter that influences sleep-wake regulation, appetite control and the sensation of pain. It promotes wakefulness and alertness. Histamine is also involved in the regulation of emotions and learning.
Histamine intolerance
Some people may develop histamine intolerance, which is caused by impaired breakdown of histamine in the body. This can lead to symptoms such as headaches, reddening of the skin, gastrointestinal complaints and palpitations. Foods containing histamine (e.g. matured cheese, red wine, fermented foods) can exacerbate the symptoms.
Hormesis is a biological concept according to which small doses of a stressor (e.g. cold, heat, food deprivation) can trigger positive adaptive responses that promote health and resilience. It is used in biohacking and longevity research as a method to strengthen cell functions through controlled, brief stress stimuli.
Hormones are biochemical messengers that are produced by specialized glands or tissues in the body and released into the bloodstream. They regulate a variety of vital functions by sending signals to specific target cells and organs. Hormones influence almost all biological processes, including
- Metabolism: They regulate how the body processes nutrients and provides energy.
- Growth and development: Hormones control the growth of tissues and the maturation of the body, especially during puberty.
- Reproduction: Hormones such as oestrogen and testosterone play a key role in controlling reproduction and the menstrual cycle.
- Stress response: Hormones such as adrenaline and cortisol prepare the body for “fight or flight”.
Mood and behavior: Hormones influence emotional well-being and cognitive function.
Examples of important hormones are
- Insulin (regulates the blood sugar level),
- Adrenaline (mediates stress reactions),
- Oestrogen (controls female reproductive processes)
- Melatonin (regulates the sleep-wake rhythm)
- Testosterone (the primary male sex hormone)
- etc.
Homeostasis refers to the body’s ability to maintain a stable internal balance despite changes in the environment. It includes physiological processes such as the regulation of body temperature, pH value, blood sugar and blood pressure to ensure optimal conditions for health.
Insulin is secreted by the beta cells of the pancreas and regulates blood sugar levels by transporting glucose from the blood into the body’s cells. There, glucose is used to generate energy or stored as glycogen. A lack of insulin or insulin resistance can lead to diabetes.
Insulin is secreted by the beta cells of the pancreas and regulates blood sugar levels by transporting glucose from the blood into the body’s cells. There, glucose is used to generate energy or stored as glycogen. A lack of insulin or insulin resistance can lead to diabetes.
Isoleucine is important for muscle metabolism, energy production and wound healing. This branched-chain amino acid (BCAA) is used by the muscles as an energy source and is crucial for the regeneration and growth of muscle tissue.
Iodine is an essential trace element that the body needs for the production of thyroid hormones. These hormones – mainly thyroxine (T4) and triiodothyronine (T3) – play a central role in the regulation of metabolism, growth and development as well as the function of many organs and tissues. Iodine cannot be produced by the body itself and must therefore be ingested through food. A lack of iodine can have serious effects on health. Functions of iodine in the body
- Thyroid function: Iodine is the key building block of the thyroid hormones T3 and T4. These hormones control the metabolic rate and influence almost all body cells. They regulate energy consumption, body temperature and the growth of tissue and organs.
- Development of the nervous system: Iodine is particularly important during pregnancy and in the first years of life for brain development and cognitive function. An iodine deficiency during pregnancy can lead to mental developmental disorders in the child, as the thyroid hormones support neuronal development and the formation of nerve connections.
- Regulation of the basal metabolic rate: The thyroid hormones, whose production is based on sufficient iodine, increase the basal metabolic rate, i.e. the energy that the body uses at rest. A well-functioning basal metabolic rate ensures the maintenance of body weight, healthy digestion and sufficient energy for physical and mental activities.
- Reproduction and growth: Iodine deficiency can cause fertility problems and increase the risk of miscarriage. Thyroid hormones are involved in cell division and differentiation and therefore control the growth and renewal of tissue.
Insulin is secreted by the beta cells of the pancreas and regulates blood sugar levels by transporting glucose from the blood into the body’s cells. There, glucose is used to generate energy or stored as glycogen. A lack of insulin or insulin resistance can lead to diabetes.
Glutathione is a powerful antioxidant found in cells that helps detoxify and protect against oxidative stress. It consists of the amino acids glutamine, cysteine and glycine and plays a central role in the body’s detoxification systems, particularly in the liver.
Potassium is an electrolyte that is necessary for maintaining fluid balance and nerve function in the body. It regulates muscle contraction and supports the functioning of the heart. A lack of potassium can lead to tiredness, muscle weakness, cardiac arrhythmia and high blood pressure.
Calcium is the most abundant mineral in the human body and plays a central role in bone health and the stability of teeth. It is also required for muscle contraction, signal transmission between nerve cells and blood clotting. Calcium deficiency can lead to bone weakness, muscle cramps and, in severe cases, osteoporosis.
Ketosis is a metabolic state in which the body mainly uses fat instead of carbohydrates for energy. Normally, the body draws energy from glucose (sugar), which is obtained from carbohydrates. However, with a low-carbohydrate diet or during fasting, glucose stores are low and the body begins to convert fat in the liver into so-called ketone bodies. These ketones are then used as an alternative source of energy, especially for the brain, which normally prefers glucose. Ketosis is the basis of the ketogenic diet, which is used for weight loss and improved cognitive function, among other things.
Collagen is the most abundant structural protein in the body and a major component of skin, bones, connective tissue, tendons and cartilage. It gives tissues strength and elasticity and contributes to the structure and function of the body. Collagen is produced more slowly with age, which can lead to skin ageing, wrinkling and an increased susceptibility of joints to injury. Collagen is often taken as a dietary supplement to improve skin elasticity and support joint health.
The Krebs cycle, also known as the citric acid cycle, is a central metabolic pathway in the mitochondria that converts pyruvate into carbon dioxide and high-energy electrons. These electrons are then used in the electron transport chain to produce ATP.
Turmeric is known for its powerful anti-inflammatory and antioxidant properties. It contains the active ingredient curcumin, which promotes cell health, strengthens the immune system and reduces the risk of chronic inflammatory diseases. Turmeric is widely used in Ayurvedic medicine as well as in biohacking.
Leaky gut is a condition in which the intestinal wall is impaired in its function and substances such as incompletely digested food components, toxins and microbes can enter the bloodstream. Normally, the intestinal wall serves as a barrier that controls the transport of nutrients into the blood and prevents harmful substances from passing through. Causes of leaky gut
Leaky gut can be promoted by various factors, including
- Unhealthy diet (e.g. highly processed foods, sugar, alcohol)
- Stress
- Medication (e.g. non-steroidal anti-inflammatory drugs such as ibuprofen)
- Infections and intestinal dysbiosis (imbalance of the intestinal flora)
Symptoms
Leaky gut can be associated with a variety of symptoms, including digestive problems (bloating, diarrhea, constipation), fatigue, headaches, skin problems and joint pain. Leaky gut is also associated with chronic conditions such as autoimmune diseases and allergies.
Leucine is an essential amino acid and belongs to the group of branched-chain amino acids (BCAAs). It plays a key role in protein synthesis and promotes muscle growth and regeneration after training. Leucine activates the mTOR signaling pathway (mammalian Target of Rapamycin), an important mechanism for cell growth and muscle building. This amino acid is particularly important for athletes and older people, as it can slow down age-related muscle loss (sarcopenia).
Lectins are a group of proteins found in many plant foods that can bind to carbohydrates on cell surfaces. They often serve as a defense mechanism for plants against predators by irritating their digestive system or impairing nutrient absorption. Lectins are found particularly in pulses (such as beans and lentils), cereals, nightshade plants (such as tomatoes and potatoes) and certain seeds and nuts.
How do lectins work in the body?
Lectins can irritate the intestinal mucosa in some people and impair the absorption of nutrients due to their binding effect. This property has made lectins the focus of research into so-called leaky gut syndrome, in which the intestinal barrier becomes more permeable and harmful substances can enter the bloodstream. Raw or undercooked food in particular can be rich in lectins and cause symptoms such as flatulence, diarrhea or inflammation.
Linoleic acid is an omega-6 fatty acid found in vegetable oils such as sunflower, corn and soybean oil. It is necessary for cell growth and skin health and has a pro-inflammatory effect when consumed in large quantities. A balanced ratio between omega-6 and omega-3 fatty acids is crucial, as an excess of omega-6 fatty acids can promote inflammation in the body.
Longevity refers to the pursuit of extending a healthy lifespan and maximizing quality of life into old age. Longevity research examines genetic, biological and environmental factors that influence ageing. Strategies include healthy eating, regular exercise, stress reduction and the use of nutritional supplements or therapies such as fasting, calorie-restricted diets and drugs that may slow down cellular ageing. Longevity is a key area in biohacking, prevention and functional medicine. Leading protagonists of the longevity movement are:
- Dr. David Sinclair
– molecular biologist and professor at Harvard Medical School, known for his research on sirtuins and the anti-aging molecule NAD+. Sinclair is the author of the best-selling book Lifespan: Why We Age – and Why We Don’t Have To and investigates how certain genetic and cellular mechanisms can slow down ageing. His work on resveratrol and NAD+ has strongly influenced modern longevity research. - Dr. Aubrey de Grey
– Biogerontologist and co-founder of the SENS Research Foundation (Strategies for Engineered Negligible Senescence). Aubrey de Grey is a thought leader in the longevity scene and believes that ageing is a treatable disease. He is working on approaches that repair age-related damage in cells and tissues and has introduced the concept of “negligible senescence” into the scientific debate. - Dr. Peter Attia
– physician and longevity expert who focuses on optimizing health through nutrition, exercise and lifestyle strategies. Attia hosts the popular podcast *The Drive* where he shares scientific findings and preventative measures to extend a healthy lifespan. His approach integrates nutrition, metabolism and physical fitness to take preventative action against age-related diseases. - Dr. Rhonda Patrick
– cell biologist and founder of the *FoundMyFitness* platform. Dr. Patrick focuses on the connections between nutrition, micronutrients, genetic predisposition and longevity. She has conducted research on the effects of omega-3 fatty acids, micronutrient deficiencies and fasting protocols on aging and is an influential voice in scientific communication around longevity and prevention. - Dr. Valter Longo
– biogerontologist and professor at the University of Southern California, known for his research on fasting and the Fasting-Mimicking Diet. Longo developed the concept of the Fasting-Mimicking Diet (FMD), a calorie-restricted program that provides the benefits of fasting without completely avoiding food. His research shows that cyclical fasting activates cell repair mechanisms and can prevent age-related diseases.
These scientists and experts have contributed significantly to the longevity movement with their findings and practical approaches and have advanced research into methods of prolonging life.
The “Low Toxin Diet” is aimed at a diet with as few toxins and harmful substances as possible, which can be caused by mold in coffee or pesticides in food, for example. It recommends consuming the highest quality, certified organic and unprocessed foods possible in order to protect the body from stress and maximize mental and physical performance.
Magnesium is a vital mineral involved in over 300 enzymatic reactions, including energy metabolism and protein and DNA synthesis. It is crucial for muscle function, including the heart muscles, and has a relaxing effect on the nervous system. A magnesium deficiency can cause symptoms such as muscle cramps, fatigue and headaches.
Manganese is involved in the formation of bone tissue and the metabolism of amino acids, cholesterol and carbohydrates. It supports the function of various enzymes and is necessary for antioxidant defense. A deficiency can lead to growth retardation and bone problems.
Meditation is a practice for calming the mind and improving mental clarity. Regular meditation can reduce stress levels, increase concentration and promote emotional stability. It is a popular biohacking technique for improving wellbeing.
Melatonin is a hormone that is produced in the pineal gland in the brain and controls the sleep-wake cycle. Its production is stimulated by darkness and signals to the body that it is time to sleep. Melatonin is therefore often referred to as the “sleep hormone”. In addition to sleep regulation, melatonin also has antioxidant properties and can support immune function. Melatonin is often used as a supplement for sleep disorders, jet lag and to regulate sleep during irregular working hours.
Methionine is an essential amino acid that the body cannot produce itself and must therefore be obtained from food. It is an important source of sulphur, which is required for many biochemical processes, particularly for the formation of other amino acids such as cysteine and the antioxidant glutathione.
Functions of methionine:
- Detoxification and cell protection: Methionine helps the liver to detoxify harmful substances and protects cell membranes from oxidative damage.
- Protein synthesis and tissue repair: Methionine is an essential building block in protein synthesis and plays a role in the repair and growth of tissues.
- Methylation processes: Methionine is a precursor of S-adenosylmethionine (SAMe), which is involved in important methylation processes that influence gene expression, hormone balance and the nervous system.
Mitochondria are tiny organelles in cells that are often referred to as the “power plants” of the body. They produce energy in the form of adenosine triphosphate (ATP) through the process of cellular respiration, which mainly takes place in the inner membranes of the mitochondria. Mitochondria also play a role in cell aging and cell death (apoptosis). Mitochondrial dysfunction is associated with many diseases and the ageing process. Optimizing mitochondrial function is therefore a central aspect of longevity research.
Mitochondrial DNA is the genetic information contained in the mitochondria. It codes for proteins needed in the respiratory chain and is particularly susceptible to free radical damage, which is associated with age-related diseases.
Mitochondriopathy is a disorder of mitochondrial function that is often genetic. It can lead to a variety of symptoms, including muscle weakness, fatigue and neurological problems, as affected cells cannot produce enough energy.
Molybdenum is a component of enzymes that are involved in the detoxification and metabolism of amino acids. It helps to break down harmful substances and plays a role in the metabolism of purines. Molybdenum deficiency is rare, but can lead to neurological symptoms.
Mycotoxins are mold toxins that are often found in foods such as coffee, grains and nuts and can be harmful to health. Biohacker Dave Asprey draws attention to the risks of mycotoxins and has launched Bulletproof Coffee as a mold-free alternative. He is an advocate of mold-free and low-toxin foods.
Sodium is an electrolyte and works closely with potassium to regulate the body’s fluid balance and enable the electrical activity of nerve cells. It helps maintain blood pressure and muscle contraction. A sodium deficiency is rare, but an excess can lead to high blood pressure and fluid retention.
NAD+ is an important coenzyme in redox reactions that plays a central role in cellular respiration. It supports energy production by transporting electrons between different reactions in energy metabolism. NAD+ is also necessary for the activity of sirtuins, enzymes associated with the ageing process and cell repair. The amount of NAD+ decreases with age, which can lead to reduced cell function. NAD+ supplements and NAD+ precursors such as nicotinamide riboside are being researched as potential means of promoting longevity.
Neurobiomodulation of the vagus nerve is a technique in which the vagus nerve is specifically stimulated to influence its activity and activate the parasympathetic nervous system. This method uses electrical impulses to modulate the vagus nerve and promote its functions for relaxation, stress reduction and regulation of the immune system. Neurobiomodulation uses a small device, often an external stimulator, to stimulate the vagus nerve with gentle electrical impulses. These impulses stimulate the nerve to send signals to the brain that trigger the body’s “rest-and-recovery” response. Areas of application
Neurobiomodulation of the vagus nerve is used for various health problems, including
- Chronic pain
- Constant stress
- Depression and anxiety
- Epilepsy
- Autoimmune diseases
NMN (nicotinamide mononucleotide) is a naturally occurring compound and a derivative of vitamin B3 (niacin), which serves as a precursor of NAD+ (nicotinamide adenine dinucleotide) in the body. NAD+ is an essential coenzyme in cells that plays a key role in energy metabolism and cellular repair processes. With increasing age, the NAD+ level in the body decreases, which is associated with a decline in cell function and general ageing processes.
Nootropics are substances that are intended to improve cognitive performance, including memory, creativity, attention and motivation. There are natural nootropics (e.g. Ginkgo Biloba, Bacopa Monnieri) and synthetic substances (e.g. Modafinil, Piracetam). They are often used in areas such as biohacking and functional medicine to support mental performance and improve cognitive functions. Many nootropics work by supporting neurotransmitter function, improving blood flow to the brain or through neuroprotective effects.
Omega-3 fatty acids are polyunsaturated fatty acids that have anti-inflammatory properties and are essential for cardiovascular health. The best-known omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in fish oil, and ALA (alpha-linolenic acid), which is found in plant sources such as linseed oil. They are important for brain function, the eyes and the regulation of blood lipid balance. Omega-3 fatty acids can reduce inflammatory reactions in the body and lower the risk of heart disease.
Oestrogens are a group of female sex hormones that are mainly produced in the ovaries. They are essential for the development and regulation of the female reproductive system, in particular for the menstrual cycle and fertility. Oestrogens also support bone density, the cardiovascular system and influence the skin and mood. The three main forms are estradiol, estrone and estriol, which play different roles depending on the phase of life and the physiological state of the body. Oestrogens influence many physiological processes in the body, including:
- Reproduction: regulate the menstrual cycle and support fertility.
- Bones: Contribute to bone density and reduce the risk of osteoporosis.
- Cardiovascular health: Have positive effects on the cardiovascular system by supporting the flexibility of blood vessels.
Mood and cognitive - Function: Influence brain chemistry and play a role in emotional well-being.
The concentration and dominance of the various oestrogens change depending on the phase of life and physiological state, whereby their functions in the body adapt to the respective needs.
Oxidative stress is a condition in which there is an imbalance between free radicals and antioxidants in the body. Free radicals are unstable molecules that can cause cell damage. They are produced by normal metabolic processes, but also by external factors such as environmental toxins and UV radiation. If the body does not have enough antioxidants to neutralize the free radicals, this can lead to cell damage, accelerated aging and chronic diseases such as cancer and cardiovascular disease.
Oxytocin is known as the “bonding hormone” and plays an important role in social interactions and bonding. It is secreted in the pituitary gland and promotes the contraction of the uterus during childbirth and the flow of milk during breastfeeding. Oxytocin also promotes bonding between mother and child and has a calming effect.
PTH is produced by the parathyroid glands and regulates the calcium level in the blood. It promotes the release of calcium from the bones, the reabsorption of calcium in the kidneys and the absorption of calcium in the intestines. An imbalance can lead to bone weakness and other disorders of calcium metabolism.
Phosphorus is a component of DNA and RNA and is therefore essential for cell growth and cell division. It is an important component of cell membranes and plays a crucial role in energy production in the form of ATP (adenosine triphosphate). A phosphorus deficiency is rare, as phosphorus is found in many foods.
Polyphenols are a group of secondary plant substances that have strong antioxidant properties. They are found in many plant foods, including fruit (e.g. berries), vegetables, tea, coffee and red wine. Polyphenols help to reduce oxidative stress and fight inflammation. Various polyphenols, such as quercetin and resveratrol, are being researched for their potentially protective effects on the cardiovascular system, brain and metabolism.
Probiotics are living microorganisms which, when consumed in sufficient quantities, can have positive health effects. They support the balance of the intestinal flora and promote healthy digestion. Probiotics strengthen the immune system, improve the absorption of nutrients and help to alleviate digestive disorders such as irritable bowel syndrome. Natural sources of probiotics include fermented foods such as yogurt, sauerkraut and kombucha.
Progesterone is another female sex hormone that supports the menstrual cycle and pregnancy. It is mainly produced in the corpus luteum (a structure in the ovary) and prepares the lining of the uterus for the potential implantation of a fertilized egg. During pregnancy, it plays a crucial role in maintaining the pregnancy.
Phenylalanine is an essential amino acid that serves as a precursor for important neurotransmitters such as dopamine, adrenaline and noradrenaline. These neurotransmitters are crucial for signal transmission in the brain and influence mood, attention and the perception of pain. Phenylalanine therefore contributes to cognitive function and mental health.
Photobiomodulation is a therapy in which light is tuned to specific wavelengths to promote cell health. PBM stimulates the mitochondria and is often used for regeneration, pain reduction and anti-inflammation.
The proton gradient is a difference in the concentration of protons (H+) across the inner mitochondrial membrane, which is established by the electron transport chain. This gradient drives ATP synthesis and is therefore crucial for energy production in the mitochondria.
Quantified self is an approach in which personal health data such as sleep, nutrition, heart rate and activity are measured and analyzed. With the help of wearables and apps, biohackers track this data to optimize their health and performance.
Quercetin is a flavonoid with antioxidant and anti-inflammatory properties that is found in many fruits and vegetables, including apples, onions and berries. It protects cells from damage caused by free radicals and helps to regulate inflammatory processes. Quercetin may also boost the immune system and is being investigated as a potential means of improving heart health and supporting cognitive function.
Probiotics are living microorganisms which, when consumed in sufficient quantities, can have positive health effects. They support the balance of the intestinal flora and promote healthy digestion. Probiotics strengthen the immune system, improve the absorption of nutrients and help to alleviate digestive disorders such as irritable bowel syndrome. Natural sources of probiotics include fermented foods such as yogurt, sauerkraut and kombucha.
Resilience training involves mental and physical techniques to improve the ability to cope with stress. These include meditation, breathing exercises and exposure to cold, which strengthen the body and mind’s ability to adapt.
A polyphenol found primarily in the skin of red grapes and in berries. Resveratrol has strong antioxidant properties and has been linked to improved heart health and a potential increase in lifespan. Studies show that resveratrol can reduce cell damage from oxidative stress and inhibit inflammation. It is a popular ingredient in many longevity supplements.
A water-soluble vitamin that acts as a coenzyme in a variety of metabolic processes, including energy production and the metabolism of fats, proteins and carbohydrates. Riboflavin is also crucial for maintaining skin health and the production of antioxidants such as glutathione in the body.
A naturally occurring molecule that is involved in methylation processes in the body and plays a role in the synthesis of neurotransmitters. SAMe is used for mood regulation, joint protection and liver health and is used in orthomolecular medicine as a mood enhancer and anti-inflammatory agent.
Sulphur is an important component of the amino acids cysteine and methionine and plays a central role in the structure and function of proteins. It supports the production of glutathione, a powerful antioxidant that helps with detoxification and protects cells from oxidative stress.
An essential trace element that acts as a cofactor for antioxidant enzymes such as glutathione peroxidase. Selenium is important for immune system function, thyroid health and protecting cells from oxidative stress. A deficiency can increase the risk of thyroid disease and heart problems.
Serotonin is a neurotransmitter and hormone that is mainly produced in the gut. It is crucial for regulating mood, sleep and the sensation of pain. Low serotonin levels are associated with depression and anxiety.
Sirtuins are enzymes that occur in cells and are involved in regulating the ageing process. They play a role in cell repair, DNA stability and energy metabolism. Biohackers often try to promote the activity of sirtuins by fasting or resveratrol.
A blue-green algae that is rich in proteins, vitamins and minerals. Spirulina is used as a dietary supplement to support the immune system, detoxification and as a source of antioxidants. Studies show that it also has anti-inflammatory properties and can improve energy levels.
Taurine is a sulphur-containing amino acid that plays an important role in heart health, nervous system development and antioxidant defense. It supports the regulation of fluid balance in the cells and is particularly important for the retina and heart muscle. Taurine is found in foods such as fish, meat and seafood and is also commonly used in energy drinks.
The primary male sex hormone produced in the testicles. Testosterone is responsible for the development of male sexual characteristics, libido, muscle mass and bone density. It is also produced in smaller amounts in the ovaries of women and supports energy, mood and bone health.
Threonine is an essential amino acid that is necessary for the formation of collagen and elastin – both are important structural proteins for the skin, connective tissue and joints. Threonine also plays a role in fat metabolism and supports the function of the immune system, as it contributes to the formation of antibodies.
Tryptophan is an essential amino acid that serves as a precursor for important molecules such as serotonin and melatonin. Serotonin influences mood and well-being, while melatonin regulates the sleep-wake cycle. Tryptophan therefore contributes to mood regulation, stress management and healthy sleep.
A non-essential amino acid that serves as a precursor for important neurotransmitters such as dopamine, noradrenaline and adrenaline. Tyrosine plays a role in stress management and cognitive performance. It can help to increase concentration and mental stamina, especially in stressful situations.
These thyroid hormones are crucial for the regulation of metabolism, growth and development. They influence body temperature, energy consumption and oxygen consumption by cells. An imbalance of these hormones can lead to hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid).
The biologically active form of coenzyme Q10, which plays a key role in energy production in the mitochondria. Ubiquinol acts as an antioxidant and protects the cells from oxidative stress. As the body’s own production decreases with age, ubiquinol is often supplemented to support heart health and energy metabolism.
The vagus nerve is the longest nerve of the autonomic nervous system and connects the brain to many organs, including the heart, lungs and digestive tract. It activates the parasympathetic nervous system and helps the body to relax, promote digestion and calm the heart. Vagus nerve stimulation
Various techniques can activate the vagus nerve to reduce stress and promote health. These include:
- Deep breathing
- Cold therapy (cold showers)
- Meditation and mindfulness
- Humming or singing
- Neurobiomodulation
Valine is an essential amino acid and belongs to the branched-chain amino acids (BCAAs), which are important for muscle regeneration and energy balance. It serves as an energy supplier for the muscles, especially during physical exertion, and promotes muscle growth and tissue repair. Valine also supports the nervous system and contributes to cognitive performance. Foods such as meat, dairy products, pulses and cereals are good sources of valine.
This hormone is produced in the hypothalamus and stored in the pituitary gland. It regulates the water balance by stimulating the kidneys to reabsorb water, which reduces the amount of urine and maintains the water content in the body. A lack of ADH can lead to diabetes insipidus, a condition characterized by frequent urination and thirst.
A fat-soluble vitamin that is essential for eye health, immune function and skin health. It occurs in two forms: Retinol (found in animal products) and carotenoids (found in plants). Vitamin A is necessary for normal vision and immune cell function. A deficiency can lead to night blindness and an increased risk of infection.
Thiamine is essential for energy metabolism and helps to convert carbohydrates into energy. It also plays an important role in the nervous system as it is involved in the synthesis of neurotransmitters.
Riboflavin plays a central role in energy metabolism and is necessary for the function of enzymes that act as coenzymes in redox reactions. It is also important for maintaining healthy skin, mucous membranes and eyes.
Niacin supports numerous metabolic processes, in particular the conversion of food into energy. It contributes to the function of the digestive system, skin and nerves. Niacin is also used in the form of NAD+ for redox reactions that support cell function and repair.
Pantothenic acid is crucial for the synthesis of coenzyme A (CoA), which is required for the breakdown of fats, carbohydrates and proteins for energy production. It also plays a role in hormone production and the function of the adrenal glands.
Vitamin B6 is necessary for protein and carbohydrate metabolism, as well as for the production of neurotransmitters such as serotonin and dopamine. It also plays a role in hemoglobin synthesis and the regulation of the immune system.
Biotin supports the health of skin, hair and nails and is an essential cofactor for enzymes that control fat, carbohydrate and protein metabolism. It is required for gluconeogenesis and fatty acid synthesis.
Folic acid is essential for DNA synthesis and cell division, especially during pregnancy. It plays an important role in the formation of red and white blood cells and the development of the fetus’ nervous system.
A water-soluble vitamin that is necessary for cell division, red blood cell synthesis and DNA production. Vitamin B12 is particularly important for neurological health and cognitive function. A deficiency, which often occurs in vegetarians and older people, can lead to anemia and neurological disorders.
Vitamin C is a powerful antioxidant that strengthens the immune system, promotes collagen synthesis and improves the absorption of iron from plant foods. It supports wound healing and protects cells from oxidative stress. Vitamin C is found in citrus fruits, berries, peppers and broccoli.
Vitamin D is a fat-soluble vitamin that plays an important role in calcium and phosphate metabolism and thus promotes bone and dental health. It is also crucial for the functioning of the immune system, muscle function and cell division. Vitamin D is absorbed in two main forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D3 is the more biologically active form and is better utilized by the body.
Vitamin D3 and the body’s own production
Vitamin D3 is formed in the skin when it is exposed to UVB light from the sun. In the summer months, the body’s own production is usually sufficient to cover the requirement if there is sufficient sun exposure. However, in the winter months or with little sun exposure (e.g. due to living in northern latitudes or long working hours indoors), a deficiency can occur as the UVB radiation is weaker and the body’s own production is reduced.
Functions of vitamin D3
- Bone health: Vitamin D3 promotes the absorption of calcium and phosphate from the intestine and supports their storage in the bones. A deficiency can lead to bone weakness, rickets in children and osteoporosis in adults.
- Immune system: Vitamin D3 supports the immune system and can strengthen the body’s own defenses against infections. It regulates anti-inflammatory processes and may contribute to the prevention of autoimmune diseases.
- Muscle function and cell health: Vitamin D3 promotes muscle function and influences cell division and differentiation, which is important for tissue regeneration and general cell metabolism.
Vitamin K plays an essential role in blood clotting by promoting the synthesis of clotting factors. It also contributes to bone health as it supports calcium binding in bone tissue. This vitamin is found in green leafy vegetables, broccoli and fermented foods.
Xenoestrogens are artificial compounds that act like oestrogens in the body and can cause endocrine (hormonal) disorders. They are found in many environmental substances and plastics (such as BPA) and can affect hormone balance, accelerate cell ageing and cause health problems. Biohackers and longevity experts avoid xenoestrogens to protect hormone balance and overall health.
Xylitol is a sugar substitute that is considered a healthy alternative to sugar and is popular in the biohacking community for a low-sugar diet. It has a lower glycemic index than sugar and can promote dental health without greatly affecting blood sugar and insulin levels. Xylitol is used to support metabolic health and prevent age-related diseases.
The yam root serves as a starting material for the production of many bioidentical hormones. It contains a substance called diosgenin, a plant steroid that can be converted in laboratories into bioidentical hormones such as progesterone and DHEA. Diosgenin itself has no hormonal effect in the human body, but through biochemical conversion in special processes, hormones can be obtained from it that correspond in structure to human hormones.
Yohimbine is an alkaloid from the yohimbe bark that is used as a herbal dietary supplement. It is used for its potential effect on fat burning and blood circulation, especially in connection with biohacking.
Cellular respiration is the process by which nutrients such as glucose and fatty acids are broken down in the mitochondria to produce energy in the form of ATP. Cellular respiration consists of glycolysis, the citric acid cycle and the electron transport chain.
The circadian rhythm is the 24-hour rhythm that controls biological processes such as the sleep-wake cycle. By optimizing the circadian rhythm, e.g. through light management, biohackers support natural adaptation and improve sleep quality and energy levels.
An essential trace element that plays a role in numerous enzymatic reactions in the body. Zinc is important for immune function, wound healing, cell metabolism and DNA synthesis. A zinc deficiency can increase susceptibility to infections and delay tissue healing. Zinc is found in foods such as meat, nuts and seeds and is often used in immune supplements.
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