Today's Biohacking Pulse
Gut microbes may dictate cellular aging, new review suggests
A Frontiers in Aging review introduces the microbiome‑gerogene axis, proposing that gut microbes act as upstream regulators of cellular aging networks. Age‑related dysbiosis reduces key metabolites, leading to leaky gut, chronic inflammation and epigenetic drift that accelerate organ decline. The authors highlight precision interventions such as ellagitannin‑derived urolithin A and fermentable fibers to restore microbial balance.
Fermented Milk Protein Consumption Improves Exercise Performance and Total Body Mass in Prepubertal Children: A Randomized Double-Blind, Placebo-Controlled Pilot Trial
A randomized, double‑blind pilot trial examined 8‑week consumption of a fermented milk protein beverage versus an equivalent non‑fermented milk protein drink and a protein‑free placebo in 44 prepubertal boys who play soccer. Both fermented and non‑fermented milk protein groups showed statistically significant reductions in 10‑meter sprint time compared with placebo, while only the fermented milk group achieved a greater increase in total body mass. No significant differences emerged for lean body mass or other performance tests. Exploratory gut microbiota analysis revealed modest shifts, including a rise in Bacteroides massiliensis in the fermented group.
Avoid Athletes' Biggest CGM Mistake – Last
LAST CHANCE for EARLY-BIRD: https://t.co/eN6PetWMGW How to avoid the biggest mistake athletes make with continuous glucose monitoring? https://t.co/LeoLb5ds7u
Single‑cell Atlas Maps Brain Aging Epigenome Across 36 Cell Types
Exciting new work in @CellCellPress: a detailed single-cell multiomics atlas of 36 cell types during brain aging in mice. This level of resolution is what we need to track how and why the epigenome changes with age 🧵 https://t.co/w5eSYG8aIf
Nanotech Drug Delivery Breakthrough Promises Targeted Cancer Therapy and New Frontier for Biohackers
On December 30, 2025, researchers announced a nanotechnology‑based drug delivery platform that can transport chemotherapy agents directly to cancer cells while sparing healthy tissue. The system, detailed in Science Times, uses engineered nanoparticles that exploit the enhanced permeability and retention...
University of Maryland Launches Wearable ‘Fart‑Tracking’ Underwear
On March 14, 2026, a team of researchers at the University of Maryland unveiled a sensor‑filled pair of underwear that clips onto the garment and continuously measures hydrogen gas—the chemical signature of intestinal flatulence. The “Smart Underwear” records each emission...
Retatrutide Drops Weight Fast, but Triggers Severe Reflux
So it's time for an update on me playing around with Retatrutide. This is typed from mobile, so forgive any typos or missing words. First, I stopped using it about 2 weeks after post below. I didn't run out. I'm just...
Just 20 Minutes of Physical Activity May Benefit Your Memory
Researchers using intracranial EEG recorded a surge in hippocampal ripple activity after participants completed a 20‑minute moderate cycling session. The increase in high‑frequency ripples, which are linked to memory consolidation, was stronger in participants with higher heart rates, indicating intensity‑dependent...
AI Tool Predicts Alzheimer’s Disease with Nearly 93% Accuracy Using Brain Scans
Researchers at Worcester Polytechnic Institute created a machine‑learning model that scans MRI images and achieved 92.87% accuracy in distinguishing Alzheimer’s disease or mild cognitive impairment from healthy brains. The algorithm highlighted volume loss in the hippocampus, amygdala and entorhinal cortex...
Lifestyle Choices, Early Intervention Key to Alzheimer's Prevention, Experts Say
The Spring 2025 Alzheimer’s Association Research Roundtable highlighted a shift toward early detection and prevention of Alzheimer’s disease, emphasizing new biomarkers that can identify pathology years before symptoms appear. The meeting underscored the U.S. POINTER trial’s evidence that multi‑domain lifestyle interventions...
What to Expect on TRT?
An individual with mid‑range testosterone (488 ng/dL) plans a TRT protocol of 160 mg testosterone cypionate split twice weekly and 50 IU hCG weekly. They seek guidance on expected physiological changes, timeline, potential side effects such as hair loss, and whether the hCG...
Clinical Trial Results Support Use of Weekly Extended-Release Buprenorphine for Treatment of Opioid Use Disorder During Pregnancy
A NIH‑backed multicenter trial of 140 pregnant adults found that weekly injectable extended‑release buprenorphine achieved significantly higher rates of illicit opioid abstinence than daily sublingual buprenorphine, while also reducing serious maternal adverse events. The study, published in JAMA Internal Medicine,...
Cochrane Review Misses Intermittent Fasting’s Metabolic Benefits
A new Cochrane review claims intermittent fasting "doesn't work." But it only measured weight loss - not insulin sensitivity, autophagy, inflammation, or gene expression. Here's what the science actually shows. The 2026 Cochrane systematic review analyzed 22 randomized controlled trials and...
Sitting Can Actually Protect Your Brain — If You Do It Right (M)
Recent research suggests that not all sitting is detrimental; specific sitting postures and practices can actually safeguard cognitive function. Studies indicate that mindful, upright sitting improves cerebral blood flow and reduces stress hormones, both of which are linked to better...
GIP Drives Subcutaneous Fat Storage; Tirzepatide Leverages This
GIP preferentially enhances glucose storage and triglyceride deposition in healthier subcutaneous fat, particularly under conditions of hyperinsulinemia and hyperglycemia. Tirzepatide contains a GIP agonist. https://doi.org/10.2337/db10-0098 https://www.gatlan.com/ @GatlanHealth
Beyond VO₂max: Rethinking Performance and Longevity
Working on a new article for my Substack. Those of us working with elite athletes have relied on our good old friend VO₂max for decades. It’s essential, but it’s not the full picture. Now that VO₂max has re-emerged in the world of longevity,...
Study Shows 3-Hour Night Fast Improves Heart Health, Blood Pressure, and Blood Sugar
A Northwestern University study involving 39 overweight adults found that abstaining from food for at least three hours before bedtime improves cardiometabolic markers without altering calorie intake. Over a seven‑and‑a‑half‑week trial, participants who kept a 3‑hour night fast showed lower...
![Train This Close to Failure for Optimal Gains [2 New Studies]](/cdn-cgi/image/width=1200,quality=75,format=auto,fit=cover/https://mennohenselmans.com/wp-content/uploads/2026/03/Thumb.jpg)
Train This Close to Failure for Optimal Gains [2 New Studies]
Two recent studies examined strength‑trained athletes performing bench presses and squats with varying velocity‑loss thresholds to gauge proximity to failure. Results showed a clear trend: the nearer to failure, the greater the muscle hypertrophy, while strength gains were inconsistent and...
Speed Work Beats Long Runs for Aging Athletes
“A lot of people tend to drift up in distance as they age, thinking, “well, if I can’t go faster, I’ll just go longer.” I believe dropping down is underrated and probably provides more bang for your buck as you...
One Short Telomere Triggers Senescence and Instability
Researchers using Saccharomyces cerevisiae showed that replicative senescence is triggered when a single shortest telomere falls below a critical length, which both initiates senescence and promotes genomic instability that can transiently enable cells to escape it. 🧬 https://t.co/TOUeXB4L3v
Are Pig Organs the Future of Transplantation?
The United States faces a transplant shortage of over 100,000 patients, prompting research into xenotransplantation using genetically engineered pig organs. Recent cases—David Bennett’s pig heart in 2022, Lawrence Faucette’s in 2023, and Tim Andrews’ pig kidney in 2025—demonstrate feasibility, with...
Optimizing Health with HIIT, VO2max, Zone 2, and Fatmax
Thank you @drgabriellelyon for the opportunity to sit down and discuss HIIT, VO2max, Zone 2, Fatmax, and applications for health. https://t.co/p6VplkCgVS
Healthy Life Extension: Geroscience’s Guiding Principle
Healthy Life Extension: The “North Star” of Geroscience🌟| @AgingJrnl 🩺 - David Barzilai MD PhD | @agingdoc1👨⚕️ 🔗https://t.co/JqhGgOe3nA https://t.co/ieBQZ6pAQd
Scientists Show Dragon Fruit Peel Extract Boosts Bread Nutrition and Lowers Glycemic Potential
Researchers at the National University of Singapore have demonstrated that a purified betacyanin‑rich extract from red dragon fruit peel can be incorporated into wheat bread at a 0.75% level, enhancing antioxidant activity and slowing starch digestion. The fortified loaf maintains...
Humming Boosts Nitrous Oxide, Health, and Heart Variability
Did you know humming producing nitrous oxide which is anti-inflammatory, anti-viral and a vasodilator for the blood vessels? It also tones the vagus nerve and improves heart rate varialbity, a marker of good health. Inhale and then hum as...
Complement Proteins Predict Dementia Risk over a Decade
Adding complement proteins to the blood testing schedule is in the arena Systemic complement factors in aging, Alzheimer’s disease and other dementias: a longitudinal study over 10 years https://t.co/qDwmnbxHHY
Beetroot Juice May Improve Post-Sprint Agility in Soccer Players
A Japanese crossover study found that a single 70 mL dose of concentrated beetroot juice containing 400 mg of nitrates improved post‑sprint agility in male soccer players. Participants performed three sets of six 20‑meter all‑out sprints and then completed sensor‑based agility tests,...
Creatine Supports Muscle, Bone, and Brain Health in Aging
Creatine supplementation and healthy ageing: https://t.co/NDGrsIncs2 This blog outlines the potential role of creatine for combating age-related changes in skeletal muscle and bone health, as well as cognitive function and memory. https://t.co/gVxO9C1mit
Believing You’re on Steroids Increases Strength Significantly
You should placebo yourself into thinking you’re on steroids. Athletes given a placebo they thought was Dianabol added ~8.5 kg to their bench, ~7 kg to their military press, and ~16 kg to their squat in 4 weeks compared to when...
The Women DIY-Ing Their Weight-Loss Drugs
A growing number of women are sourcing the experimental GLP‑1 drug retatrutide, dubbed “reta,” from Instagram peptide sellers to lose a few pounds without traditional dieting. The drug, still in Phase 3 trials, targets three hormone receptors and is being micro‑dosed...
Can NAD⁺ Manipulation Extend Human Healthspan?
NAD for Health: Opportunities & Challenges 2026 This international conference will explore a central question in aging research: can manipulation of nicotinamide adenine dinucleotide (NAD⁺) metabolism enhance human healthspan and prevent age-related diseases? https://t.co/bEtQPmUnSh
Master CGM Data Interpretation – Early Bird Ends Soon
Learn how to interpret CGM data correctly during training. 24h left to use the early bird discount. Webinar 25 March | 16:00-18:00 CET https://t.co/eN6PetWMGW https://t.co/1HxlnKcV5K
Exercise Modifies the Gut Microbiome and Tryptophan Metabolism to Improve Mood and Memory
Regular exercise reshapes the gut microbiome in adult male rats, notably reducing the abundance of Alistipes and Clostridium species. These microbial shifts enhance systemic tryptophan metabolism, increasing the serotonin catabolite 5‑hydroxytryptol and altering indole derivatives. Concurrently, hippocampal expression of the...
How To Reverse Alzheimer's | Heather Sandison ND
In this episode, Dr. Heather Sandison, a naturopathic physician, challenges the conventional view that Alzheimer's is irreversible by presenting evidence that cognitive decline can be slowed, halted, or even reversed through a comprehensive, personalized lifestyle program. She discusses the shortcomings...
I'm Concerned About My Blood Pressure. Can I Check It at Home?
Hypertension affects about 31 % of adults worldwide, and a single office reading often fails to capture true blood‑pressure trends due to stress and white‑coat effects. The American College of Cardiology now recommends home monitoring to supplement annual screenings, providing multiple...
Non‑local Fatigue Stems From Central Nervous System Fatigue
Non-local fatigue is closely associated with reductions in voluntary activation of the untrained limb, indicating that it is caused by central nervous system fatigue mechanisms. https://t.co/BSr0Cw5Qz6
RHR: New Study Challenges the Plant-Based Longevity Myth
In this episode Chris Kresser reviews a new American Journal of Clinical Nutrition study of over 5,000 Chinese adults aged 80+, which found vegetarians and especially vegans were 19‑29% less likely to become centenarians than omnivores, with the effect driven...
Colliding Currents Can Target the Deep Brain without Surgery
Temporal interference (TI) stimulation uses two high‑frequency electrical currents that intersect to generate a low‑frequency envelope capable of modulating deep‑brain activity without surgery. Early human pilots have reported seizure suppression and better sleep in epilepsy, improved motor learning after stroke,...
Exploring Known and Unknowns in NAD Coenzyme Research
looking forward to concluding next week's NAD for Health conference in Copenhagen with a talk on Known Knowns and Known Unknowns in NAD Coenzyme Research.... see you there https://t.co/hLAnAq7Fay
What’s Behind the Injectable Peptide Craze? – Podcast
Injectable peptides such as BPC‑157, GHK‑Cu and TB‑500 have surged in popularity among biohackers despite lacking regulatory approval. The Guardian podcast explores why these grey‑market compounds have become mainstream, featuring insights from journalist Adrienne Matei and Imperial College peptide researcher...
#598: How Do Exercise & Diet Interact to Improve Glycaemic Control? – Jenna Gillen, PhD
The episode with Dr. Jenna Gillen explores how exercise timing and nutrition jointly shape post‑prandial glycaemic control. It explains that muscle contractions during brief, low‑volume interval sessions can blunt glucose excursions and, over time, enhance insulin sensitivity. The discussion highlights...
How To Reduce Risk of Breast Cancer
Breast cancer risk can be mitigated through lifestyle choices and proactive screening, according to oncologist Margaret E.G. Thompson. Regular physical activity helps regulate estrogen and insulin, while maintaining a healthy weight reduces hormone-driven tumor growth. Limiting alcohol consumption further lowers...
Global Resource Developed for Osteoporosis Self Management
The International Osteoporosis Foundation has launched Build Better Bones, a multilingual, user‑centered website that supports self‑management for people with osteoporosis and their caregivers. Developed through design‑thinking and agile methods, the platform offers evidence‑based guidance on exercise, nutrition, home safety, and...
Five Minutes Daily Meditation Boosts Well‑Being
The remarkable benefits of 5 min per day of meditation. Which is simply, sitting quietly and observing your own thoughts, stress, etc. not clearing the mind etc. As explained by @RichieJDavidson on the Huberman Lab podcast out now. https://t.co/c9kiY8lycp
No Evidence to Suggest Medicinal Cannabis Is Effective for Depression, Anxiety or PTSD, Says Systematic Review
A systematic review published in Lancet Psychiatry, analysing 54 randomized controlled trials from 1980‑2025, found no evidence that medicinal cannabis treats depression, anxiety or PTSD. The paper highlights modest benefits for conditions such as epilepsy, multiple sclerosis spasticity, pain and...
Vitamin C Blocks Ferro‑aging, Boosting Longevity in Primates
Simple nutrients, serious science. March 2026 is turning into a good month for longevity research on everyday supplements. First, a Nature Medicine paper (COSMOS trial) showing daily multivitamins modestly slowed epigenetic aging clocks (GrimAge and PhenoAge) in older adults: around...
Omega‑3s Cut Strength Loss After Intense Exercise
Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part...
Placenta Capsules Lack Benefit and Pose Infection Risk
I did placenta encapsulation with my first baby due to my prior midwife's recommendation, but I no longer do it or recommend it. Here's why. The only placebo-controlled trials on it (UNLV) found no meaningful benefit for mood, fatigue, bonding, or iron...
Methionine Restriction Cuts Alzheimer Pathology via FGF21 Signaling
A study in Alzheimer's & Dementia found that late-life methionine restriction reduces Alzheimer’s pathology and neuroinflammation in mice by activating the liver–brain FGF21–FGFR1 signaling pathway, independent of metabolic improvements. 🧠 https://t.co/A9kEqNv8pO
Semaglutide Boosts Metabolism, Reduces Anxiety in Obese Mice
Beyond the Weight Loss: The Effects of Semaglutide on Standard and Diet-Induced Obese Mice 🤔"..semaglutide improved glucose metabolic health inboth diet groups..while chronic semaglutide treatment appeared to exertanxiolytic effects in obese mice, opposit[e] effects were observed in lean animals.." https://t.co/doU6EkwT7z
Chili Capsaicin Restores Gut-Brain Link, Boosts Memory
Eating chilis may be good for your memory. Capsaicin (from chilis) partially rescued the memory decline by restoring the gut-brain (vagus-hippocampus) communication. Aging microbiome disrupts the gut-brain communication and memory function. https://t.co/gAEPdmhPDB