Editors’ Letter
NEW YEAR. BEGIN WHERE IT MATTERS MOST
A S THE CALENDAR resets, so too does our opportunity to begin again—with stronger habits, sharper focus, and a renewed commitment to the one thing we can’t buy back: our health.
This issue of Biohack Yourself magazine opens 2026 with intention. It’s a call to sharpen your vision for what’s possible. To ditch the passive resolutions and instead make health your most active pursuit. In these pages, you’ll meet pioneers who embody that ethos: thinkers, doctors, and disruptors pushing the edges of human performance and longevity science.
At the forefront is Dr. Gabrielle Lyon, whose Muscle-Centric Medicine philosophy is changing the way we think about strength—not just as something physical, but as a biological imperative. Her work is a reminder that resilience isn’t built in January alone. It’s earned daily, through smart choices, strategic biohacks, and an unshakable commitment to self.
Alongside her are thinkers and disruptors expanding the future of wellness: from the brain-boosting breakthroughs of academic researchers, to the quantum and hormonal trailblazers featured in Part II of our “sHEALed” series, to the women transforming trauma into triumph across sectors of wellness, medicine, and entrepreneurship.
Each story reaffirms our belief that biohacking isn’t about chasing trends. It’s about reclaiming control. We’re entering this year not with platitudes, but with power.
Warmly,
CONTRIBUTORS
DR. ELLEN LANGER, PHD
The first woman to be tenured in psychology at Harvard, where she is still a professor of psychology. She is a recipient of three Distinguished Scientists awards, the Arthur W. Staats Award for Unifying Psychology, a Guggenheim Fellowship, and the Liberty Science Genius Award. She has published over 200 research articles and thirteen books, including the international bestseller, “Mindfulness,” and her most recent book, “The Mindful Body: Thinking Our Way to Chronic Health.” She is known worldwide as the “mother of mindfulness” and the “mother of positive psychology.” She is also a gallery exhibiting painter, and lives in Cambridge, Massachusetts.
DR. GERRY CURATOLA, DDS
An internationally recognized biological dentist, best-selling author, researcher, and humanitarian with more than 40 years of clinical experience. Founder of Rejuvenation Dentistry® in New York City and East Hampton, he is widely regarded as the “father of modern biological dentistry.” A pioneer in oral microbiome science, his research led to Revitin®, the world’s first prebiotic toothpaste. Dr. Curatola has served on the faculty of NYU College of Dentistry for over 30 years and lectures worldwide. He is also the author of “The Mouth-Body Connection (Hachette),” which explores the link between oral health and systemic wellness.
DR. DAVID MINKOFF, MD
Dr. David Minkoff is redefining what it means to truly heal. As founder of LifeWorks Wellness Center, he built a 40,000 sq. ft. medical sanctuary in Clearwater, Florida—where cancer, Lyme disease, mold toxicity, long-haul COVID, and other complex illnesses are met with cutting-edge integrative care. His clinic blends advanced detox technologies with a deep-rooted belief in the body’s ability to recover when given the right tools. A visionary leader and relentless problem-solver, Dr. Minkoff isn’t just treating disease—he’s training a new generation of doctors to rethink medicine, restore lives, and deliver hope where others have failed.
DR. JUDSON B. WALL, DDS
Dr. Judson B. Wall has been helping patients feel better for more than 25 years. He is a fellow of the AGD and AACP, and frequently teaches about all things holistic. Dr. Wall has received advanced training from Professor Shahram Ghanaati, the world’s authority on cavitation surgery and reconstruction. He was also awarded the Silver Beaver in 2010. Dr. Wall enjoys spoiling his wife of 30 years, Marisa, and teaching their four boys to do what they love and love what they do. Gardening, wakesurfing, and most recently, grand-parenting, are Dr. Wall’s favorite releases and connections with the Divine. Details of Dr. Wall’s training programs can be found here: holisticdentaleducation.com.
DR. CAITLIN CZEZOWSKI, DC, CACCP, CFMP
Known to her 2 million followers as “Doc Talks Detox,” she is a drainage specialist and global educator on lymphatic drainage with an emphasis on women’s health. With 15 years of clinical experience, she bridges science and practicality, teaching simple, at-home strategies to support the body’s natural drainage pathways: lymph, liver, gut, and beyond. She runs the online “Drainage Academy” and speaks internationally on the importance of restoring flow and vitality. Her mission: to empower women to reclaim their health, energy, reduce inflammation, and feel at home in their own bodies again.
DR. MARK GORDON, MD
A board-certified physician specializing in interventional endocrinology, neuroendocrinology, and traumatic brain injury (TBI). He is the founder of Millennium Health Centers, Inc., and a medical advisor to many veterans 501c3 organizations. Dr. Gordon has pioneered neurosteroid-based therapies for TBI and neuropsychiatric conditions, lectured at Walter Reed, Fort Bragg, and internationally, and developed an AI system for interpreting trauma-related biomarkers. He has authored several books and appeared in “Quiet Explosions.” His work has transformed care for thousands of veterans and civilians suffering from neuroendocrine dysfunction.
DR. WILLIAM W. LI, MD
Internationally renowned physician-scientist and author of the New York Times bestsellers “Eat to Beat Disease” and “Eat to Beat Your Diet.” His research helped create 40+ treatments for 70+ diseases, including diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has 11M+ views. Dr. Li has appeared on major TV networks and in leading publications. He is President and Medical Director of the Angiogenesis Foundation and leads global food-as-medicine initiatives. For the latest on food as medicine, metabolism, and longevity, visit his YouTube channel.
DR. UMA NAIDOO, MD
Dubbed “America’s Nutritional Psychiatrist,” Harvard-trained psychiatrist and chef Uma Naidoo authored “Calm Your Mind with Food” and “This Is Your Brain on Food.” Called a “triple threat” by David Bouley, she pioneered Nutritional and Culinary Psychiatry. She founded and directs the Nutritional Psychiatry program at Massachusetts General Hospital, where she also leads nutritional and lifestyle psychiatry. She co-founded Tiarra, a mental-health chatbot, and Vitality Nexus. She teaches on MasterClass. Honors include Parity’s 2024 Top 100 Women in Health Tech, the Rundle-Lister Lectureship, and WEF/UN advisory roles.
JOHN ASSARAF
A world-renowned mindset and small business growth expert, featured on “Larry King Live,” “Anderson Cooper 26,” and “The Ellen DeGeneres Show.” He has built 5 multimillion-dollar companies, authored 12 books — including 2 New York Times bestsellers — and appeared in 14 films, including “The Secret and Quest for Success” with Richard Branson and the Dalai Lama. Passionate about helping people unlock their brain’s superpower, John teaches how to break free from limitations and achieve life’s greatest goals. As founder of MyNeuroGym.com, he is pioneering mindset coaching, while his Innercise® app helps rewire the brain for unstoppable success.
NASSIM HARAMEIN AND WILLIAM BROWN, M.S.
Nassim Haramein is a theoretical physicist and the International Space Federation Research Director. Known for unifying quantum mechanics and general relativity, his research reveals how quantum vacuum fluctuations shape spacetime and matter. His insights drive advances in clean energy and propulsion technologies. William Brown, M.S., is a molecular biologist and biophysicist specializing in theoretical biophysics for bio-regeneration and longevity. As Director of Biophysics Research at the International Space Federation, he leads studies bridging physics and biology to advance regenerative health technologies.
DR. CHRISTINE SCHAFFNER, ND
Board-certified naturopathic physician and Director of Clinical Care at Selah Center (Carlsbad, CA & Boise, ID). She co-founded Coherence Medicine, bridging quantum biology and bioregula-tory medicine, and Novocell Regenerative Therapies, advancing cellular rejuvenation. With 15+ years of experience, she has guided thousands recovering from complex chronic illnesses using bioresonance, regenerative medicine, and consciousness-based healing. Host of “Spectrum of Health” with 300+ episodes, she shares insights from global experts. Through Selah, Coherence Medicine, and Novocell, she’s redefining integrative care by restoring vitality and awakening the body’s innate intelligence.
JAY DHALIWAL
A Canadian entrepreneur, inventor, and founder of Super Patch, a wellness company redefining performance, recovery, and health. Inspired by his mother’s battle with Multiple Sclerosis, he developed Vibrotactile Trigger Technology (VTT), a patented, drug-free innovation that stimulates neural pathways through your skin. Over the past 15 years, Super Patch has distributed billions of patches worldwide, supported by six published clinical studies. He continues to pioneer at the intersection of neuroscience, software, and human physiology to elevate energy, focus, and well-being globally.
Brain Detox
HEAL YOUR MIND, UNLOCK CREATIVITY, AND PREVENT COGNITIVE DECLINE
A physician’s journey to brain detox and coherence.
I HAVE BEEN practicing as a physician for over 15 years, guiding patients through the complexities of chronic illness, detoxification, and neuroinflammation. Yet in 2022, my work took on a deeper, more personal meaning when I was diagnosed with a 3.2 cm macroadenoma on my pituitary gland—an aggressive benign tumor secreting growth hormone that required brain surgery.
Walking through my own journey as a patient reshaped my entire perspective. It was no longer just about the research, clinical outcomes, or protocols I had studied and implemented for years. I experienced firsthand the vulnerability of brain illness, the challenges of recovery, the critical importance of detoxification at the deepest levels, and the power of energy medicine in achieving a successful outcome.
This lived experience, layered over a decade and a half of clinical practice, has given me a unique vantage point. I now understand brain detox not only as a physician, but as someone who has lived through its necessity. It is this dual lens—doctor and patient—that informs the work I do today at Selah, where brain detox is not a single therapy but a comprehensive circuit for healing and coherence.
THE BRAIN’S TERRAIN: MORE THAN AN ORGAN
One of the most groundbreaking discoveries of the past decade is the glymphatic system—a waste clearance pathway that removes metabolic toxins, inflammatory molecules, and amyloid proteins from the brain during sleep. When glymphatic flow is impaired, metabolic waste and environmental toxicants accumulate in the extracellular matrix, and patients may experience brain fog, memory problems, and neuroinflammation.
Quantum biology also suggests that the brain’s structured water plays a role in memory and coherence. These coherent water domains act as carriers of biological information, and toxicants, trauma, and infections can disrupt them. Restoring this coherence is at the heart of true brain detox.
“Walking through my own journey as a patient reshaped my entire perspective.”
TERRAIN HITS THAT BURDEN THE BRAIN
The brain’s detox systems can be disrupted by several hidden stressors:
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COVID-19: SARS-CoV-2 has been shown to cause endothelial injury, blood–brain barrier disruption, and neuroinflammation.
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Environmental Toxicants: Heavy metals and glyphosate impair mitochondrial energy production and neurovascular regulation.
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Electromagnetic Radiation (EMR): Chronic exposure to EMFs has been linked to oxidative stress, calcium channel activation, and disruption of sleep, all of which affect glymphatic detox and neural regulation. Mitigating EMR exposure—through grounding, device hygiene, and shielding—can be an important part of brain detox.
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Pineal Gland Toxicity: The pineal gland, often called the “seat of consciousness,” regulates circadian rhythm and melatonin secretion. Fluoride, aluminum, and EMR have all been implicated in pineal calcification, which can impair sleep and detox processes. Supporting pineal health through melatonin, light hygiene, and detoxification strategies is crucial for maintaining brain coherence.
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Chronic Infections: Pathogens such as Lyme and coinfections, strep, EBV, retroviruses, parasitic infections, fungi, and mold biotoxins trigger chronic neuroinflammatory states.
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Interference Fields: Bioregulatory medicine describes “interference fields” as obstacles to the body’s self-regulatory capacity. These include scars, focal infections in the sinuses and tonsils, and toxic dental materials (amalgams and plastics), as well as infections (root canals and cavitations) in the jawbone.
THE ROLE OF HEART–BRAIN COHERENCE
Research from the HeartMath Institute and others has shown that heart rhythms directly influence brain wave patterns, with coherence states improving autonomic regulation and cognitive function. In my practice, heart–brain coherence is a cornerstone of brain detox, opening detox pathways while keeping the body regulated.
SELAH’S BRAIN DETOX CIRCUITS
At Selah, we use layered approaches I call Brain Detox Circuits, which address the terrain through multiple pathways:
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Nervous System Reset: ShiftWave, Lucia Light, and FlowPresso invite deep relaxation while supporting lymphatic drainage and vagal tone.
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Vascular & Microcirculation Circuit: IV therapies such as EBOO, Avacen, HBOT, and a suite of CO2 therapies improve circulation and oxygenation.
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Interference Field Release: Neural therapy and biological approaches identify and mitigate hidden regulatory blocks in scars, sinuses, or dentistry.
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Light & Frequency Circuit: Laser helmet, Theraphi plasma bed, Vibe bed, and sound healing room enhance neuroplasticity and cellular coherence.
Together, these circuits work synergistically to restore flow, reduce inflammation, and reset coherence.
INUSPHERESIS: THE NEXT FRONTIER
One of the most exciting therapies we are preparing to offer is Inuspheresis, an advanced blood filtration technology widely used in Europe. This therapy removes pathogenic antibodies, cytokines, and circulating toxicants, lowering neuroinflammation and improving clinical outcomes in conditions such as long COVID and autoimmune syndromes.
For patients whose brains are locked in cycles of inflammation, Inuspheresis represents a breakthrough—clearing molecular roadblocks so other therapies can finally work.
THE FUTURE OF BRAIN DETOX IS CONSCIOUSNESS
Brain detox is not just about removing toxins—it is about restoring consciousness. When coherence returns, patients describe not just improved cognition but also deeper presence, creativity, and resilience.
As someone who has walked this journey personally and professionally, I believe the future of medicine lies at the intersection of quantum biology, coherence, and advanced detoxification. At Selah, we are building a model where patients don’t just survive brain illness—they awaken to their fullest selves.
Because when the brain heals, so does the whole human being.
Not Just a Smile
THE TOP 10 SOURCES OF CHRONIC INFLAMMATION HIDING IN YOUR MOUTH
How to spot them and what to do next.
M OST PEOPLE THINK of their mouth as separate from the rest of their body. But in reality, the mouth is the front door to overall health. Bacteria, toxins, and chronic irritation that start in the mouth don’t stay there—they travel through the bloodstream, sparking low-grade inflammation that can silently damage the heart, brain, joints, and other organs. Scientists now agree that chronic inflammation is one of the biggest drivers of disease worldwide, and your mouth is often where it begins.
Here are the top 10 hidden sources of inflammation and toxicity in the mouth and what you can do about them.
1 GUM DISEASE (PERIODONTAL DISEASE)
Gum disease affects more than 8 in 10 adults at some point, making it one of the most common chronic infections in humans. The gums are like the skin around your teeth. When they are inflamed, they release toxins and inflammatory chemicals into the bloodstream day after day.
Over time, gum disease has been linked to heart disease, diabetes, pregnancy complications, Alzheimer’s, stroke, and even some cancers. It’s often painless in the early stages, which is why it’s called a “silent epidemic.”
What you can do: Look for warning signs like bleeding when brushing, puffy gums, or bad breath. Regular cleanings, proper brushing and flossing, and microbiome-friendly toothpastes can help control it before it spreads.
2 JAW CAVITATIONS
Sometimes, when a tooth is pulled—especially wisdom teeth—the bone doesn’t heal fully. These hidden pockets of dead bone, called cavitations, don’t usually show up on regular dental X-rays but can be seen with advanced 3D scans.
Why does this matter? Cavitations can act like little “toxin factories,” harboring bacteria, fungi, parasites, and even heavy metals. People with cavitations may struggle with fatigue, facial pain, or unexplained health issues without knowing the root cause.
What you can do: If you’ve had teeth removed and experience chronic symptoms with no clear explanation, ask about a 3D cone-beam scan. A biological dentist can evaluate and treat cavitations safely.
3 AMALGAM (SILVER) FILLINGS
For decades, ‘silver’ fillings were the standard in dentistry. But these are actually about 50% mercury. Each time you chew or drink something hot, tiny amounts of mercury vapor are released. Mercury is one of the most toxic metals on Earth. It can affect the brain, immune system, kidneys, and heart.
Many people carry these fillings for years, unaware they are a constant source of exposure. Safer, non-toxic alternatives are now available.
What you can do: Don’t rush to get those old fillings drilled out without protective protocols, because that can release more mercury. Instead, work with a biological dentist trained in safe removal methods if you’re considering replacement.
4 METAL CROWNS AND APPLIANCES
Crowns, partial dentures, retainers, and orthodontic wires are often made with metal alloys that include nickel, cadmium, or even lead. In the moist, acidic environment of the mouth, these metals can corrode, releasing ions into the body. For some, this triggers allergic reactions, hormonal imbalance, or chronic inflammation.
What you can do: If you suspect sensitivity to metal dental work, testing for metal allergies is available. Biological dentist can recommend ceramic, zirconia, or other biocompatible alternatives.
5 TITANIUM IMPLANTS
Titanium implants are popular for replacing missing teeth, but they are not completely “inert.” Over time, they can shed microscopic particles, irritate nearby tissues, and attract bacterial biofilms. This can lead to peri-implantitis—inflammation around the implant site. For people with genetic or immune sensitivity, this adds another burden to the body’s inflammatory load.
What you can do: If you need an implant, ask about zirconia implants, which may be less inflammatory. If you already have implants, regular monitoring of gum health around them is essential.
6 ROOT CANALS
Root canals are one of the most debated treatments in dentistry. Once a tooth is root-canal treated, it’s essentially a “dead tooth” left in place. Bacteria can survive deep in microscopic tubules of the tooth, producing toxins that the immune system constantly battles.
These toxins can spread beyond the tooth, potentially contributing to autoimmune conditions, chronic fatigue, or even jawbone cavitations around the root.
What you can do: If you’ve had root canals and suffer unexplained health issues, talk to a biological dentist about evaluation. In some cases, removal and safe restoration may be recommended.
7 BPA-CONTAINING COMPOSITES
White fillings may look safer than silver ones, but many contain bisphenol A (BPA) derivatives. BPA acts like estrogen in the body, interfering with hormonal balance. Studies link BPA to thyroid problems, reproductive issues, and cancers, and in children, to hyperactivity and behavioral concerns.
What you can do: Ask your dentist if they use BPA-free composites. More options are available today that avoid these hormone-disrupting chemicals.
8 OBSTRUCTIVE SLEEP APNEA (OSA) / AIRWAY DISEASE
Sleep apnea affects over 1 billion people worldwide. When the airway collapses at night, oxygen levels drop, and the body is jolted into stress mode repeatedly. This sparks inflammation, raises blood pressure, and increases risk for heart disease, diabetes, and memory loss.
Dental issues like a narrow palate, small jaw, or tongue-tie often contribute to OSA.
What you can do: If you snore, wake up tired, or gasp for air at night, ask about a sleep study. Dental airway treatments can often correct the problem—sometimes without surgery.
9 TMJ DYSFUNCTION (JAW & BITE PROBLEMS)
The temporomandibular joint (TMJ) is the most sensitive joint in the body. When the bite is off, the joint and surrounding muscles are under constant strain. This can lead to headaches, neck and shoulder pain, jaw clicking, ear ringing, or difficulty chewing.
Chronic inflammation in the TMJ doesn’t just cause pain—it can also disrupt the nervous system, sleep, and quality of life.
What you can do: If you suspect TMJ issues, a dentist trained in bite alignment can help. Physical therapy, bite guards, or realignment can make a big difference.
10 HARMFUL ORAL CARE PRODUCTS
Most toothpastes on store shelves today are based on detergent formulas invented over 100 years ago. They often contain fluoride, triclosan, artificial sweeteners, dyes, and sodium lauryl sulfate (SLS). These can irritate tissues, disrupt the oral microbiome, and even burden the immune system. Even many “natural” pastes rely on strong essential oils that wipe out good bacteria along with the bad.
A new approach to oral care is prebiotic oral care, which nourishes the good bacteria instead of sterilizing the mouth. This helps protect teeth, strengthen gums, and reduce inflammation naturally.
What you can do: Look for a toothpaste designed to support the microbiome. One example is Revitin®, formulated with vitamins, minerals, and botanicals in a safe, swallowable base.
After more than 40 years of clinical experience, I’ve seen that when patients remove hidden sources of inflammation from the mouth, their overall health often transforms. Energy improves, chronic conditions calm down, and the body begins to heal.
Your mouth is not separate from your body—it’s the gateway to total wellness. By addressing these 10 hidden sources, you’re not just protecting your smile. You’re protecting your heart, brain, immune system, and future health.
Everyday Wellness Upgrades
10 WAYS TO BIOHACK YOUR HEALTH
Simple daily practices to upgrade your energy, mood, and longevity.
1 GET YOUR MOUTH HEALTHY
If the mouth isn’t healthy, nothing in the body can be healthy!
In 2025 alone, there have been more than 130 articles published in peer-reviewed journals on the topic of the oral-systemic connection. There are more than 600 known microbes in the mouth. Many of these “bugs” cause systemic disease when they are sustained by refined foods, poor oral hygiene, and a sedentary lifestyle.
The mouth also becomes a harbor of disease whenever there is anything metal or dead found therein. Metal is frequently found in the form of titanium implants/abutments, metal crowns with ceramic veneer, and orthodontic “braces.” Given current durable, robust, and aesthetic biomaterial choices such as ceramic implants, 3D printed resin crowns, and clear aligners, there is no reason to place metal in the oral cavity.
Dead organs are found in the mouth in the form of root-treated teeth (aka “root canals”), and dentistry is the only profession that will mummify a body part and leave it there. Yuck! Anything metal or dead should come out of your head. Find a holistic dentist and develop a plan to regain your oral and systemic health.
2 EAT BALANCED
Published literature shows that a balance between carbohydrates, proteins, and fats provides the human body with building blocks and energy with which the body can heal and maintain health. The tenets proposed by Dr. Weston Price nearly 100 years ago have withstood the test of time: eat meats from pasture-raised animals; minimize refined and processed foods, especially sugar; maximize organic vegetables and fruits; consume clean fish oil daily; avoid seed and vegetable oils; avoid pasteurized and homogenized milk products; eat eggs from free-pasture chickens; consume unrefined salt; and consume lacto-fermented foods.
3 INTERMITTENT FAST
Research shows that health and longevity are maintained by limiting the number of calories consumed each day. Such practice stimulates protective pathways in the body.
It’s okay to be hungry! Much of chronic disease is caused by overfeeding. Find a six or eight-hour feeding window that works well for your body, and avoid late-night eating.
4 DRINK APPLE CIDER VINEGAR 3X/DAY
Acetic acid (a substance found in apple cider vinegar) stimulates the transfer of glucose from the blood into the muscles. More than a dozen studies show that this practice effectively manages blood sugar levels. If you try this recipe, you will wonder if what you are drinking tastes too good to be good for you! Mix 12oz sparkling water and 2tbsp of ACV. Add stevia to taste. Enjoy!
5 EXERCISE DAILY
The movement of muscles causes a release of chemicals known as myokines. The release of myokines helps regulate fat and glucose metabolism, reduces inflammation, boosts bone formation, and improves immune function. Exercise is also a form of hormesis—the controlled stress of the body that makes it stronger and more resilient.
Don’t worry if you can’t make it to the gym; a simple walk around the block while lifting and lowering your arms is effective! Ideally, shoot for 30 minutes each day.
6 SLEEP 7-8 HOURS EVERY NIGHT
Research shows that sleep quality is affected by diet, gut health, and tissue turbulence. Avoiding late-night eating, especially carbohydrates, will prevent blood sugar spikes and crashes that contribute to disrupted sleep.
Obstructive sleep apnea (OSA) is also a frequent offender of good sleep. Snoring not only disrupts sleep but is often a sign of OSA, which is a frequent cause of sudden death. The body also craves consistency. Try to get to bed by 10 pm and rise by 6 am. Sleep is nature’s sweet restorer. If you snore, get an evaluation by a holistic dentist.
7 GET SUNSHINE
Regular sunshine exposure has multiple health benefits, including: improved sleep, an increase in vitamin D levels, increased melatonin and serotonin production, reduction of stress and blood pressure, prevention of autoimmune disease, and an increase in natural opiates called endorphins. Let the sun shine on your face midday without sunblock for at least five minutes a day.
“If the mouth isn’t healthy, nothing in the body can be healthy!”
8 SUPPLEMENT
Ensure supplementation of the “Fantastic 5”: magnesium, vitamin C, vitamin D3, vitamin K2, and omega-3 EFAs. Magnesium is necessary for more than 300 processes in the body, and most of us are deficient. A daily dose of around 500 mg of combined elemental magnesium sources is considered healthy (magnesium: threonate, taurate, glycinate, succinate, orotate, malate, and ascorbate).
Vitamin C is crucial for all collagen synthesis and immune function. A dose of 2-10g/day of liposomal vitamin C has numerous health benefits. Vitamin D is necessary for every systemic process in the body, and at least 1 in 4 Americans is grossly deficient. A dose of 5,000 IUs/day of vitamin D3 is shown to be very safe, regardless of blood levels. Ensure concurrent supplementation of vitamin K2 with vitamin D3. Vitamin K2 is one of the best protectors from heart disease and osteoporosis. A daily dose of 15-45mg of vitamin K2 has been shown to have numerous health protective benefits.
Omega-3 essential fatty acids (EFAs) are crucial for minimizing systemic inflammation, preventing brittle bones, and keeping the immune system active and healthy. A daily dose of 3-4g of DHA and EPA EFAs has been shown to be most effective.
9 SERVE
Serving others has been linked to improved physical health, reduced mortality risk, lower depression and loneliness, and increased dopamine levels. Emptying our cup daily paradoxically fills it. Do something kind for someone else every day.
10 FIND AWE
Awe is recognizing beauty, the divine, and inspiration by observing the environment around us. People who regularly find awe are healthier, more social, and happier. Experiences of awe increase vagal tone, which makes one more relaxed, decreasing inflammation, stress, and anxiety. Look for something AWEsome today!
Biohack Your Blood Vessels
HOW ANGIOGENESIS SHAPES LONGEVITY
Biohack your 60,000-mile vascular network to protect brain, muscle, and years.
T HE AVERAGE ADULT has 60,000 miles of blood vessels in their body, a network so extensive that if connected end-to-end, it would encircle the Earth twice. This is your circulation, and angiogenesis—how the body grows and maintains the health of your blood vessels—is the new player on the block when it comes to biohacking for longevity.
Your blood vessels are the highways and byways of health, delivering oxygen, nutrients, hormones (and any medications you take) to every organ and every cell. The smallest vessels, capillaries, are thinner than a hair and make up your microcirculation. Endothelial cells line every blood vessel in your body, acting as the bioreactor for blood flow. When your blood vessels are in optimal shape, you can thrive. But when angiogenesis falters, entire organ systems are starved of blood flow and healthy aging becomes impossible. The good news is that unlike many aging mechanisms, your circulation is entirely hackable.
VASCULAR COMING OF AGE
Let’s take a look at what happens as we reach middle age and beyond. Aging causes “microvascular rarefaction,” a thinning of the capillary that supports tissue health. Why is this important? Rarefaction happens in the brain and muscles, and fewer capillaries can lead to cognitive decline and muscle weakness. Older adults can have up to 40% fewer capillaries in their muscle fibers than younger individuals, and this lowers strength and endurance. Your skin, heart, kidney, and other organs can experience similar capillary loss—and loss of vitality—with age.
Here’s another discovery: endothelial progenitor cells (EPCs) are special vascular stem cells stored in your bone marrow. These help repair and regenerate blood vessels, but their numbers and function decline by up to 50% during adult life. High cholesterol, salt, and sugar intake are known to impair these cells, further damaging our circulation as we get older.
But here’s the good news: restoring capillary density through enhanced angiogenesis improves brain health, helps keep your muscle mass, keeps your skin glowing, and bolsters cardiovascular health. Learning to support angiogenesis, blood vessel growth, could be one of the most effective biohacks for healthier aging and longevity.
HACKING YOUR CIRCULATION
Biohackers can use several methods to track vascular fitness:
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Flow-mediated dilation (FMD) tests which assess endothelial responsiveness and vascular health
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Nitric oxide test strips for at-home assessment of vasodilatory capacity
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Wearables with photoplethysmography to gauge heart and vascular metrics
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Capillaroscopy, a microscope-based technique for visualizing nailfold capillary density and morphology
These tools give you a snapshot of your vascular health. They can serve as a guide for optimizing angiogenesis in your body.
“Learning to support angiogenesis… could be one of the most effective biohacks for healthier aging and longevity.”
FOOD AS MEDICINE FOR ANGIOGENESIS
Want to put the science into practice? Certain foods contain bioactive substances that nurture angiogenesis and help optimize your circulatory health. Here are some that you probably already have in your kitchen:
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Green tea contains catechins like EGCG that support endothelial function.
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Beets, arugula, and spinach are nitrate-rich, promoting nitric oxide production, more robust blood flow, and EPC mobilization.
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Berries and pomegranates are abundant in anthocyanins and ellagitannins. These simultaneously maintain healthy endothelium and suppress inflammation.
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Tomatoes, rich in lycopene, inhibit abnormal vessel growth associated with tumor progression while supporting vascular integrity.
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Dark chocolate with cacao proanthocyanidinss stimulate vessel repair and EPC activity.
Daily inclusion of these foods supports healthy circulation. And you’ll want to cut down or cut out your intake of ultraprocessed foods, excess saturated fat, added sugar, and artificial additives that can not only damage the endothelial lining of your circulation but also blunt protective angiogenesis.
LIFESTYLE MOVES FOR VASCULAR HEALTH
Several lifestyle maneuvers are proven to strengthen blood vessel networks. For instance: • High-intensity interval training encourages new capillary growth via mechanical stress on vessels and activation of angiogenic genes
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Heat therapy and cold immersion trigger molecular pathways that stimulate beneficial vessel formation
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Infrared and near-infrared light exposure fosters angiogenesis and tissue healing
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Consistent, high-quality sleep (8 hours each night) protects endothelial health, while sleep disturbances damage vessels and accelerate cellular aging. Ever wonder why your skin looks better after a good night’s rest? That’s angiogenesis at work, restoring your blood vessels while you sleep
NEW BIOTECH FRONTIERS
Here’s what’s on the horizon. There’s new research underway to explore the potential for biotech approaches to enhance angiogenic health as part of a longevity protocol:
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NAD+ supplements like nicotinamide riboside may improve endothelial function
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Senolytics like quercetin, fisetin may help clear out senescent endothelial cells
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Exosome and stem-cell therapies are being tested to regenerate vessels in aging tissues
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Angiogenic peptides like thymosin-ß4 may be able to restore more youthful capillaries
In my own work at the Angiogenesis Foundation, I’ve seen how pushing for these new frontiers can powerfully advance human health and fight disease. But what’s even more exciting is how easy it is to improve angiogenesis through everyday choices with our diet and lifestyle.
LIFELINES FOR LONGEVITY
Your blood vessels are lifelines for longevity. Biohacking angiogenesis is one of the best ways to optimize vascular health. Starting with your circulation is a powerful way to counter all the other hallmarks of aging and to thwart chronic disease. Keep your capillaries vibrant, and your years will follow.
Done