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    Health Benefits of Intermittent Fasting & Time-Restricted Eating

    Health Benefits of Intermittent Fasting & Time-Restricted Eating

    Intermittent fasting (IF) means fasting for a significant portion of the day (for example, 16 hours) and eating your daily food during the remaining window (for example, 8 hours). Intermittent fasting is closely related to time-restricted eating/feeding (TRF), where the main focus is shortening the daily eating window. In intermittent fasting, the focus is on fasting and its associated health effects, such as increased fat burn, keto-adaptation and autophagy. Intermittent fasting often includes cutting daily calories, whereas time-restricted feeding does not. Currently, however, these two terms are often used synonymously. The time of day when food is eaten affects body...

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    Silent Inflammation: How to Control It With Lifestyle?

    Silent Inflammation: How to Control It With Lifestyle?

    Silent inflammation lurks behind almost all diseases. In this article, you will learn what silent inflammation is and how it can be controlled by lifestyle. Diet, nutritional supplements, and other lifestyles significantly affect it. INTRODUCTION Inflammation and its activation, as well as the entire inflammatory system in general, are an important part of the body’s internal defense system. In the inflammatory process, the immune system recognizes and removes the harmful stimulus, after which the healing process begins. Inflammation can be roughly divided into acute and chronic (silent) phases. An acute inflammatory condition is usually caused by an external microbe, trauma,...

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    HDL and LDL Cholesterol: How Do You Optimize Your Blood Levels With Lifestyle?

    HDL and LDL Cholesterol: How Do You Optimize Your Blood Levels With Lifestyle?

    This article covers HDL and LDL cholesterols and their optimization with lifestyle including diet, nutrition, exercise, supplements and other interventions. If you want to get a comprehensive picture of cholesterol as a topic with its markers and want to understand how silent inflammation and insulin sensitivity also affect the development of possible cardiovascular disease, get Biohacker's Cholesterol Guide. HDL CHOLESTEROL High-density lipoprotein (HDL) cholesterol is a group of lipoproteins that carry cholesterol around the body. HDL cholesterol consists mostly of protein with a small amount of cholesterol. Approximately 20% of the serum cholesterol is bound to HDL. HDL is considered the...

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    Hyperbaric Oxygen - The Ultimate Regenerative Biotechnology

    Hyperbaric Oxygen - The Ultimate Regenerative Biotechnology

    Hyperbaric Oxygen is a novel type of regenerative biotechnology which utilizes the ideal gas laws, such as Henry’s, Boyle’s and Dalton’s to exert outstanding medicinal and therapeutic benefits which are unable to be accomplished by any other intervention, lifestyle or diet modification. Hyperbaric Oxygen is arguably one of the most exciting and versatile healing and anti-aging therapies of the modern-day. Hyperbaric Oxygen is extremely safe, drug-free and relaxing all at the same time. Additionally, it is non-invasive and painless. Hyperbaric Oxygen induces changes in oxygen availability which is one of the fundamental regenerative medicine paradigms.   “The fundamental cause of all...

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    High Cholesterol and Atherosclerosis: Is There a Causal Relationship?

    High Cholesterol and Atherosclerosis: Is There a Causal Relationship?

    Does high cholesterol cause heart disease and atherosclerosis? Do you need to avoid butter, and what about saturated fat? All about cholesterol in this article. Also order Biohacker's Cholesterol guide! INTRODUCTION Cholesterol is probably one of the most controversial, if not the most controversial, topics related to nutrition, medication, and general well-being. Cholesterol-lowering drugs are used more than ever, eggs are still being avoided because of the cholesterol they contain, and high cholesterol has become a detrimental factor over time. This interpretation has luckily been challenged in the past decade, and more extensive research data on cholesterol concerning heredity has become more...

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    Autophagy – The Major Cleaning System of the Body

    Autophagy – The Major Cleaning System of the Body

    Cellular self-eating modulates immunity and the elimination of pathogens via autophagy. The body recognizes damaged cells and recycles them. Autophagy gets triggered in response to stress like infections, starvation, high exertion or certain compounds such as various phytochemicals. You can promote autophagy with positive stressors such as intermittent fasting, caloric restriction, regular sauna, exercise and cold exposure. Introduction  When there is no food available, a cell is forced to break down parts of its reserves to stay alive until the circumstances change. This natural biological process is called autophagy. Even on a day-to-day basis, autophagy is activated between meals to maintain...

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    How to Optimally Support Glutathione Levels in the Body?

    How to Optimally Support Glutathione Levels in the Body?

    Glutathione (the Master Antioxidant) Glutathione (GSH) is a large tripeptide composed of three independent amino acids (glutamic acid, cysteine, and glycine). It acts as an critical antioxidant in many organisms such as plants, fungi, protozoa, bacteria, and humans. The structure of glutathione allows it to act as both an oxidant (GHS) and a reducing agent (GSSG), thus regulating the optimal amount of oxidative stress in the body. However, glutathione levels may be depleted or significantly reduced if the body's oxidative stress is very high and plasma antioxidant capacity is clearly reduced. Image: Glutathione and its structural conformations. (A) Molecular structure of...

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    Antioxidants and Oxidative Stress – Too Much or Too Little?

    Antioxidants and Oxidative Stress – Too Much or Too Little?

    Oxidative stress is cell-level stress Oxidative stress is a natural biochemical phenomenon in the body, which when overexpressed, can lead to an imbalance in the cellular level that extends throughout the whole body. Oxidation stress can be viewed through a redox reaction (reduction-oxidation). It is a chemical reaction in which one or more electrons are transferred, in whole or in part, from one atom to another. In such a reaction, the electron-donating agent is oxidized and the electron-accepting agent is reduced. In practice, oxidative stress means that the cells are exposed to too much of the oxidation reaction. This imbalance...

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    6 Nutrients to Support Recovery from Exercise

    6 Nutrients to Support Recovery from Exercise

    Many different nutrients help to recover from training. These include L-glutamine, curcumin, creatine, L-arginine, ubiquinone and carnosine. Read more in this article! L-GLUTAMINE Glutamine is a conditionally essential amino acid. In the bloodstream, it is the most abundant amino acid and makes up 30 to 35 percent of the nitrogen in the blood. The body can synthesize glutamine itself, but glutamine is also needed from the diet, especially in highly active  individuals, chronically stressed and in various health conditions. Glutamine has several different roles in biochemical and physiological functions. These include: An energy source for cells (especially in the small...

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    Optimal Blood Sugar Management – the Key to Stable Energy and Disease Prevention

    Optimal Blood Sugar Management – the Key to Stable Energy and Disease Prevention

    The main physiological mechanism affecting the stability and general state of alertness during the working day is the regulation of blood sugar. Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind. Constant spikes and crashes in blood sugar are significant factors in mood swings. Hypoglycemia (low blood sugar) in particular can cause anxiety, irritability, and edginess, usually preceded by a significant drop in cognitive performance. Conversely, for diabetics, a high level of blood sugar is associated with impaired cognitive performance and negative moods. Blood sugar can reach...

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    An Overview of Different Breathing Techniques and Their Health Benefits

    An Overview of Different Breathing Techniques and Their Health Benefits

    Breathing and the regulation thereof have a great impact on the function of the autonomic nervous system. Deep breathing exercises are especially effective in reducing stress and tension. Extended exhalation effectively activates the parasympathetic nervous system which is linked for example to increased relaxation and recovery as well as lowered heart rate and blood pressure. RESPIRATORY CAPACITY AND TIDAL VOLUME Studies on mammals have found that the respiratory rate of each species (i.e. the number of breaths taken per minute) is in proportion to its lifespan. The higher the respiratory rate, the shorter the lifespan. For example, the respiratory rate...

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    The Health Benefits of Laughing, Crying and Hugging

    The Health Benefits of Laughing, Crying and Hugging

    Remember when you last had a mirthful laugh? How did you feel after laughing? :) How did you feel when you last cried and let go of all the pain? Do you hug every day or maybe do you hate hugging? Read more about the health benefits of crying, laughing and hugging in this article! Laughing It is said that laughter prolongs life. Laughter combines rhythmic contractions of the diaphragm with other audible respiratory movements and various “growls” of laughter. Laughing expresses positive emotional states and responds to a surprising situation. Laughter can also be mixed with crying in strong emotional states. Hilarious...

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    Stress Sensitivity and Eustress – Can You Increase Your Tolerance to Stress?

    Stress Sensitivity and Eustress – Can You Increase Your Tolerance to Stress?

    Stress sensitivity – inherited or learned? Regular pressure or load prepares you for future stressful situations. A person who experiences only a few stressful situations from day to day may be more susceptible to disease, as his or her immune system has not been strengthened enough in the face of surprising stressors. “When you embrace stress, you can transform fear into courage, isolation into connection, and suffering into meaning.” – Psychologist Kelly McGonigal The amount of overall strain is related to stress tolerance. It is often thought that stress is harmful and relaxation is good. This misconception has led to...

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    Health Benefits of Cold Exposure

    Health Benefits of Cold Exposure

    Rapid temperature fluctuations have many positive health effects. Cold thermogenesis, i.e., cold exposure and the heat production caused by it, can improve metabolism and blood circulation and activate the so-called brown fat, primarily found in the neck and upper back. The function of brown fat is to quickly generate heat. Brown fat burns ordinary white fat for this purpose. Cold exposure can help with weight management, reduce frostbite and improve cold tolerance. Introduction Living organisms have evolved many mechanisms for dealing with environmental stressors and changing conditions. During cold shock, cell membrane and enzyme activity decrease, and you reduce the...

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    Heat Alteration: Health Benefits of Traditional Sauna & Infrared Heat Room

    Heat Alteration: Health Benefits of Traditional Sauna & Infrared Heat Room

    There are many health benefits of sauna bathing. Sauna bathing can improve your cardiovascular health, help you lose weight, improve your skin health, and boost your immune system. Everything about saunas and heat alteration in this article. Many cultures have practiced some form of heat therapy for millennia. Saunas are a type of sweat lodges or heated rooms. Archaeologists have found evidence of saunas across the ancient world. There are similarities between the northern European sauna tradition and the sweat lodges used by native American tribes. No one knows where the first saunas were built, but the tradition is thought...

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    Forest Bathing at the Heart of Stress Management

    Forest Bathing at the Heart of Stress Management

    Forest bathing has many health benefits, including reducing stress, improving moods, reducing anxiety, improving heart health, and improving sleep quality. Forest bathing is a practice that can be done anywhere with trees and plants. Man has been a part of nature since the birth of the species. Unfortunately, many people become alienated from nature with urbanization and technological development. As early as 1984, American psychologist Craig Brod coined the term technostress to refer to the stress of technology and computers in humans. People generally prefer nature over urban environments, but little is known about what people think about when they see...

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    Hormesis Makes the Body Stronger

    Hormesis Makes the Body Stronger

    Hormesis is a term used in biology and pharmacology to describe a beneficial effect of a low dose of a toxin or a stressor. The hormetic response is generally biphasic, with low doses of the stressor having a stimulatory effect and high doses having an inhibitory effect. "That which does not kill us, makes us stronger." – Friedrich Nietzsche Hormesis is derived from the Greek word hórmēsis, meaning “rapid motion” or “to set in motion”. It was first described by a German pharmacologist Hugo Schulz in 1888 when conducting studies on yeast. He noticed that by predisposing the yeast to...

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    Blood sugar rebalancing smoothie

    Blood sugar rebalancing smoothie

    The main physiological mechanism affecting the stability and general state of alertness during the working day is the regulation of blood sugar. Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind. I created the recipe for blood sugar rebalancing smoothie with optimal ingredients to help you support alertness and performance during work. BLOOD SUGAR REBALANCING SMOOTHIE 1–2 tbsp apple cider vinegar (look for a product with sediment at the bottom of the bottle) 1–2 tsp cinnamon 1–2 dL (½–1 cup) blueberries 2 small garden apples...

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