27.11.23
Biohacking in the era of information overload
Our body is a great tool to perform on a daily basis. Through many processes, it can adapt to any difficulties that come its way. But to be effective and productive, it needs energy. By fueling our bodies with the sources they consume, we build and maintain the rules by which our “body systems” will operate. Is it possible to be active throughout the whole day? How do changes in diet affect the quality of our lives?
Since the early 2000s, people have been interested in “garage biology labs”. Despite the fact the term “Biohacking” doesn’t have any official recognition or even a certain definition, all these people have one goal: to understand how real biological processes work and gain control over them.
In the era of information availability, people tend to use public research to prove the choice of their lifestyle. We are looking for a silver bullet that would help us to reach personal goals: be more productive, concentrate and focus; lose weight; gain more muscles. Many trendy diets have appeared lately. Some people claim that keto promotes “tons of benefits” such as weight loss, energy and focus improvement, and inflammation control; some research proves it. On the other hand, we have vegetarian diets, which, as studies show, help control LDL (bad) cholesterol by reducing the intake of animal protein and, by extension, animal fat.
However, we must be aware of the consequences of disrupting the “system” because it will strive for stability. What if the best thing we can provide to our bodies is balance? Rather than just following diets, let’s look at some simple principles we know so far.
A source of energy
To be productive, our bodies and especially the brain need a source of energy. It could be synthesized from carbs or non-carb sources within the processes that take place mainly in the liver. With the help of the hormone insulin, our cells absorb glucose. It acts like a key, providing fuel to cells.
In the era of information availability, people tend to use public research to prove the choice of their lifestyle. We are looking for a silver bullet that would help us to reach personal goals: be more productive, concentrate and focus; lose weight; gain more muscles. Many trendy diets have appeared lately. Some people claim that keto promotes “tons of benefits” such as weight loss, energy and focus improvement, and inflammation control; some research proves it. On the other hand, we have vegetarian diets, which, as studies show, help control LDL (bad) cholesterol by reducing the intake of animal protein and, by extension, animal fat.
However, we must be aware of the consequences of disrupting the “system” because it will strive for stability. What if the best thing we can provide to our bodies is balance? Rather than just following diets, let’s look at some simple principles we know so far.
A source of energy
To be productive, our bodies and especially the brain need a source of energy. It could be synthesized from carbs or non-carb sources within the processes that take place mainly in the liver. With the help of the hormone insulin, our cells absorb glucose. It acts like a key, providing fuel to cells.
Carbohydrates are the simplest source of energy, they are broken down directly into glucose, which enters the blood and causes a rise of insulin. If we eat food with a high amount of sugar, the spikes of energy could be quite large. Consuming too much sugar can lead to mood swings in the short term and even changes in gut microbita.
It could be a nice strategy to consume watermelon or a can of juice during the marathon or a hiking session to replenish the glycogen depo as quickly as possible. But if your goal is to have a sustainable level of energy for work, whole-grain foods like pasta or wild rice would be much better. The fiber and protein it contains make these dishes extremely filling.
Hormonal balance importance
Scientists differentiate at least 50 hormones in the human body, which regulate all aspects of our lives: sleep, hunger, and mood.
Fat intake is critical for hormonal health, especially monounsaturated fats.
Despite the fact that fat is caloric-dense and should be consumed in the limit, consuming a reasonable amount helps the body regulate the hormonal balance.
It could be tricky, though, because of the differences in the nutritional composition of some foods. For example, macadamia nuts have the highest level of monounsaturated fats, which, among other things, boost testosterone production.
Hormonal balance importance
Scientists differentiate at least 50 hormones in the human body, which regulate all aspects of our lives: sleep, hunger, and mood.
Fat intake is critical for hormonal health, especially monounsaturated fats.
Despite the fact that fat is caloric-dense and should be consumed in the limit, consuming a reasonable amount helps the body regulate the hormonal balance.
It could be tricky, though, because of the differences in the nutritional composition of some foods. For example, macadamia nuts have the highest level of monounsaturated fats, which, among other things, boost testosterone production.
Let's get back to insulin. It is also a metabolic hormone. That means it increases the rate of protein synthesis in tissues — and strengthens our muscles (heart such as biceps). It also blocks lipolysis — the “fat-burning” process. Constantly elevated insulin levels can make it difficult to lose weight.
Cortisol is another important hormone that can help us to be focused and productive. It raises the blood pressure and starts processes which utilize stored resources — primarily glycogen from the liver and muscles. But if one has a constantly elevated level of cortisol, it could impair overall health: sexual hormonal level, adrenal balance (adrenal fatigue — where even coffee won't help), and, as a consequence, depression. Prolonged fasting can be one of the reasons for high cortisol levels. And if someone wants to try a low-carb diet, they should be prepared for the high cortisol level for at least three weeks while the body gets used to it.
Protein balance in a nutshell
There are 9 essential amino acids that the body cannot produce, and their main source is a variety of dietary proteins. People with a protein deficiency have problems not only with building muscle mass but also with the quality of their skin and hair. The severe protein restriction could lead, for example, to stunted growth or the development of fatty liver.
Cortisol is another important hormone that can help us to be focused and productive. It raises the blood pressure and starts processes which utilize stored resources — primarily glycogen from the liver and muscles. But if one has a constantly elevated level of cortisol, it could impair overall health: sexual hormonal level, adrenal balance (adrenal fatigue — where even coffee won't help), and, as a consequence, depression. Prolonged fasting can be one of the reasons for high cortisol levels. And if someone wants to try a low-carb diet, they should be prepared for the high cortisol level for at least three weeks while the body gets used to it.
Protein balance in a nutshell
There are 9 essential amino acids that the body cannot produce, and their main source is a variety of dietary proteins. People with a protein deficiency have problems not only with building muscle mass but also with the quality of their skin and hair. The severe protein restriction could lead, for example, to stunted growth or the development of fatty liver.
Fun fact: Most of the hormones in the human body are proteins or protein derivatives. It plays an important role in the synthesis of new cells, from muscle to some neurotransmitters.
Eating too much protein will not only give you an unwanted calorie surplus, but will also overwhelm your kidneys with nitrogen waste. However, the benefits of a low-protein diet for people with kidney disease have not been proven.
Every person's body is unique
I personally don't like this claim. As an engineer, I often look at the patterns, pursuing the common features I can use to control the system. But this is the sad truth. Some of those differences we can tune, but some of them are with us forever. Hormonal levels, genetics, gender and even gut microbiota make us completely different.
There is a whole universe of bacteria living in our gut, and it should be fed properly. A reduction in “good” bacteria could lead to depression and immune and hormonal switches. Plain rice, oatmeal, medium-ripe bananas, or pasta are great sources of resistant starch — the component which are quite important to a healthy gut microbiota. Research also states that it may be helpful in reducing cortisol levels.
Every person's body is unique
I personally don't like this claim. As an engineer, I often look at the patterns, pursuing the common features I can use to control the system. But this is the sad truth. Some of those differences we can tune, but some of them are with us forever. Hormonal levels, genetics, gender and even gut microbiota make us completely different.
There is a whole universe of bacteria living in our gut, and it should be fed properly. A reduction in “good” bacteria could lead to depression and immune and hormonal switches. Plain rice, oatmeal, medium-ripe bananas, or pasta are great sources of resistant starch — the component which are quite important to a healthy gut microbiota. Research also states that it may be helpful in reducing cortisol levels.
There's no doubt our body is a fine-tuning system that is quite flexible and can adapt to long-term changes. But rather than abuse “the system,” why not use it properly?
Keeping a balanced diet with a variety of nutrients and avoiding foods with high sugar content will give your body enough energy for everyday challenges. Be wise, and stay tuned.
Keeping a balanced diet with a variety of nutrients and avoiding foods with high sugar content will give your body enough energy for everyday challenges. Be wise, and stay tuned.
Aleksei Kharinskii
Mealtune founder. Software engineer, nutritionist enthusiast.
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