Are You Sabotaging Your Training by Ignoring Your Female Physiology? When it comes to fitness and nutrition, one size does not fit all. Women have unique physiological needs that, when ignored, can hinder progress in fat loss and muscle building. Understanding these differences and tailoring your approach can lead to more effective results. Here’s how you can optimize your training and nutrition to align with your female physiology. Key Differences: Women vs. Men’s Nutrition Women have higher estrogen levels, which influence fat storage and glucose metabolism. Men, on the other hand, require more calories due to higher muscle mass and a faster metabolism. For women, meal timing around training is non-negotiable. It plays a critical role in optimizing muscle growth and preventing muscle loss. To hack your performance and recovery, consider using tools like the Holohabits Nutrition Test Kit, which provides personalized insights by tracking nutritional biomarkers related to muscle growth, recovery, and endurance. Why Women Need Carbs and Protein Before and After Morning Training 1. Glycogen Replenishment Women have lower glycogen stores than men, making carbohydrates essential before training. Glycogen is the primary fuel for high-intensity exercise. Without it, performance suffers, and the body may break down muscle for …

The Cool Science Behind Cryotherapy 🌡️ Cryotherapy is a fascinating wellness practice that involves exposing the body to extremely cold temperatures, typically ranging from -110°C to -160°C, for a short duration of 2 to 4 minutes. This innovative therapy has gained popularity for its potential health benefits and its ability to enhance recovery and performance. Let’s dive into how cryotherapy works, its benefits, and how to use it effectively. How Cryotherapy Works: Whole-Body Cryotherapy (WBC) ❄️ In Whole-Body Cryotherapy, you step into a cryochamber or cryosauna, where liquid nitrogen or refrigerated cold air cools the surrounding air. The extreme cold causes your body to react in powerful ways, triggering various physiological responses. Localized Cryotherapy 🎯 This form targets specific areas of the body using devices like cryo guns or ice packs. It’s ideal for addressing localized pain, inflammation, or injury. The Benefits of Cryotherapy 💪 Reduces Inflammation Cold exposure decreases the production of pro-inflammatory cytokines, helping the body recover more effectively from exercise or injury. Speeds Recovery Cryotherapy enhances muscle repair, reduces soreness, improves blood circulation, and decreases oxidative stress, making it a go-to for athletes and fitness enthusiasts. Boosts Metabolism The cold activates brown adipose tissue (BAT)—a type of …

The Cool Science Behind Cryotherapy 🌡️ Cryotherapy is a fascinating wellness practice that involves exposing the body to extremely cold temperatures, typically ranging from -110°C to -160°C, for a short duration of 2 to 4 minutes. This innovative therapy has gained popularity for its potential health benefits and its ability to enhance recovery and performance. Let’s dive into how cryotherapy works, its benefits, and how to use it effectively. How Cryotherapy Works: Whole-Body Cryotherapy (WBC) ❄️ In Whole-Body Cryotherapy, you step into a cryochamber or cryosauna, where liquid nitrogen or refrigerated cold air cools the surrounding air. The extreme cold causes your body to react in powerful ways, triggering various physiological responses. Localized Cryotherapy 🎯 This form targets specific areas of the body using devices like cryo guns or ice packs. It’s ideal for addressing localized pain, inflammation, or injury. The Benefits of Cryotherapy 💪 Reduces Inflammation Cold exposure decreases the production of pro-inflammatory cytokines, helping the body recover more effectively from exercise or injury. Speeds Recovery Cryotherapy enhances muscle repair, reduces soreness, improves blood circulation, and decreases oxidative stress, making it a go-to for athletes and fitness enthusiasts. Boosts Metabolism The cold activates brown adipose tissue (BAT)—a type of …

Have you ever wondered how to not just live longer, but thrive in those extra years? The modern world offers us longer life expectancies, but maintaining vitality and wellness can be a challenge. That’s where Siim Land, a well-known author, anthropologist, and longevity expert is ready share with you his expertise. 🚀 Join the Exclusive Webinar: The Longevity Leap Siim Land will guide you through the latest scientific insights on slowing down ageing and optimising your health in an exclusive webinar titled The Longevity Leap – Top 10 Evidence-Based Habits For Healthspan Extension. This session is packed with actionable strategies to help you live longer and better. What You’ll Discover: ✅ Longevity Intelligence: Understand your health markers and identify risk factors. ✅ Practical Routines: From diet to exercise, learn actionable strategies to boost your healthspan. ✅ Science-Backed Insights: Over 8 000 references to studies on ageing and chronic diseases. 💡 Why Attend? This isn’t just about adding years to your life: It’s about adding life to your years. Whether you’re a health enthusiast, athlete, or wellness professional, this webinar is packed with clear, actionable tips to help you live longer and better. 🎯 Who Should Watch? This session is perfect …

Biohacker Center will release later this year an anticipated new book: the Biohacker’s Brain Nutrition Book. It is a scientifically state-of-the-art book on the best foods for brain health, nootropics, brain-gut-microbiota, and habitual things that will guide your diet to be the best possible for brain health and neurodegenerative disease prevention. The book will be about 300 pages with over 750 scientific references and with a beautiful graphic design. Introduction Several things affect the condition of the brain and mental control; one of them is your diet. Thinking is fast, fluent, and easy when your diet provides the brain with optimal building blocks for energy production, important neurotransmitters, brain cells and protective tissue such as myelin sheath and glial cells. “Brain food” is a non-scientific term which means everyday foods that have scientifically been shown to improve brain function when they are frequently consumed. Some people call these “smart foods” or even “genius foods” Diet affects these every-day processes which are linked to brain health: Energy levels Happiness and positive emotions Emotional balance and calmness Brain relaxation and recovery Memory Brain immunity Brain cell protection and thinking speed Behavior Motor memory and movement Better functioning brain can mean for example:  …

This is a comprehensive summary of Biohacker’s Flu Guide (2020) which focuses on improving immunity and strategies for building various barricades against intruders before they get the opportunity to take hold. The aim is to inhibit their proper functioning and make one more resistant to their effects. INTRODUCTION The world has turned into a giant petri dish for brewing potential pathogens that can wreak havoc on our health, productivity and wellbeing. Luckily, modern times bring modern responses to epidemics: outbreaks are identified much more quickly, disease agents are identified at record speed, epidemics get contained quickly and treatments are developed faster. We take no opinion on vaccination, as it is a controversial topic, although our recommendation is to do your own research, look into historical data, read scientific peer-reviewed journals and talk to specialists regarding actual risks and trade-offs. BASICS OF THE IMMUNE SYSTEM The immune system is divided into two major parts: Innate immunity: is what a person is born with. It is also affected by the vaccinations received and microbes the peson is exposed to during their lifetime. Adaptive immunity: is what a human being learns over a lifetime by exposing oneself to various pathogens. Reaction to a …

In this post we go through technological interventions and remedies for reducing pathogen exposure by eliminating for example viruses at home and at the office. This post also describes about the benefits of heat/cold alteration to your immunity as well as using essential oils as disinfectant. Enjoy the read! Light technologies Photobiomodulation is the utilization of non-ionizing photonic energy to trigger photochemical changes within cellular structures that are receptive to photons, particularly in mitochondria. At the cellular level, visible red and near-infrared light energies are absorbed by mitochondria, which perform the function of producing cellular energy (ATP) via cytochrome C oxidase. Photobiomodulation has been used in many kinds of situations and health problems to promote healing of the target tissue(s). Light technology can also be used to improve immunity and kill off pathogenic microbes. Currently, two light-mediated bactericidal techniques are widely studied: Photodynamic therapy, use of specific wavelength light to stimulate an exogenously supplied photosensitizer elicits the formation of toxic levels of reactive oxygen intermediates -> the pathogen dies Direct light method, where light directly interacts with endogenous photosensitizers of the target microbe. -> the pathogen dies Therapeutic potential of blue light (400–450 nm): The bactericidal effect of blue light …

Adaptogens Adaptogens or adaptogenic compounds (derived from the Russian word adaptatija) refer to a term first defined by a Soviet physician and researcher, Nikolai Lazarev, in 1947. These terms are used for herbal remedies, drugs, or other compounds that increase the ability to adapt to physical, biological, and chemical stressors while promoting normal balanced functioning of the body. Adaptogens (herbs and other substances that have been shown to help the body to adapt to stress) can also be helpful. Medicinal mushrooms, in general, are stimulating the production of macrophages that eat identified pathogens. Chaga mushroom (Inonotus obliquus) Chaga (Inonotus obliquus) is a common decaying fungus of birch and some other deciduous trees. One-year-old sporangium grows under the bark after the tree or part of it has died. Before that, for years, there are black-speaking mycelial wax malformations on the tree. Tea made from them has been used in Finland for hundreds of years, especially as an adaptogen and as natural medicine. Chaga mushroom has the highest ORAC value (measure of antioxidant capacity) of any other food. It lowers cholesterol, triglycerides, inflammation and oxidative stress. Polysaccharides from the chaga mushroom’s fruiting body (PFIO) have been shown to effectively promote macrophage activation through …

Introduction The world has turned into a giant petri dish for brewing potential pathogens that can wreak havoc on our health, productivity and wellbeing. With increased travel, both bacterial and viral infections can spread far and wide in a short period of time. Mass production of food brings infectious agents, animals and humans closer to each other, creating the conditions for an infection crossing the species barrier (so-called zoonotic diseases). Globally integrated logistics of food, goods and people adds a vector through which germs can spread from one country or continent to another at record speed. However, we have now available more information than ever, the science progresses faster than ever and solutions to new problems arise almost as quickly as the problems in the first place. This article covers the best methods for you to fortify your immune system acutely and in the long-term. Important micronutrients to support the immune system People who are malnourished are more vulnerable to infections and sickness because their immune system lacks the resources to function properly. Correcting nutrient deficiencies is a useful strategy. Nutrition intervention in cases of vitamin D, zinc, iron and vitamin A, for example, have been shown to improve efficacy …