Biohacking Diet
Hacking your diet can boost energy, support immunity, and help you feel your best.
Last Updated: 09 October 2025
Optimising your diet and nutrition
The information on this page is provided by our Head of Nutrition, Yusra Serdaroglu Aydin. Yusra is a registered dietitian with expertise in nutrition, food engineering and culinary arts. Her science-based approach focuses on personalised nutrition and the role of the gut microbiome in supporting overall health. At Vivere, she leads the development of our nutrition-led products and services. Please note, this content is for general information purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.
The benefits of intermittent fasting
Intermittent fasting (IF) is a dietary approach that alternates between periods of eating and fasting [1]. The most common methods include fasting for 16 hours and eating within an 8-hour window (16:8) or fasting for 24 hours once or twice a week. During the fasting period, only non-caloric drinks like water, black tea, and black coffee are typically allowed
Another method of IF is known as dry fasting. Dry fasting is the complete avoidance of food and liquid during your fasting windows. Dry fasting does have some perceived benefits and might help with temporary weight loss and reduce the concentration of inflammatory markers. Dry fasting also carries risks, such as dehydration, extreme hunger, and nutrient deficiencies, and there is not enough evidence to know the long-term impact [2].
Intermittent fasting may offer a range of health benefits, making it a popular choice for those looking to improve their overall well-being. Here are some of the key advantages [3]:
Improved blood sugar and insulin sensitivity: IF helps regulate blood sugar levels and reduces insulin resistance, making it easier for the body to use glucose for energy.
Weight loss and fat burning: IF can promote weight loss, especially by burning abdominal fat, and encourages the body to use stored fat for energy during fasting periods.
Heart health: IF may lower blood pressure, improve cholesterol levels and enhance heart health.
Brain health and cognitive function: Research shows that IF can improve memory and may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's.
Reduced inflammation: IF has been found to reduce inflammation, benefiting conditions such as arthritis and multiple sclerosis.
Enhanced athletic performance: IF may improve endurance and muscle preservation, helping to boost athletic performance.
Activates autophagy: IF encourages the body’s natural process of cleaning out damaged cells, known as autophagy.
Supports a healthy metabolism: IF supports a healthy metabolism, helping to manage blood sugar and energy levels better.
Intermittent fasting is not recommended for pregnant or breastfeeding women, children and teenagers. People with diseases such as diabetes or thyroid-related health problems should consult with their doctor before starting IF.
The benefits of understanding your nutrigenomics
Nutrigenomics is the study of how your genetics influence your body’s response to food and nutrients. You could consider it as a combination of molecular nutrition and genomics. By understanding your genetic variations, the theory is that you can tailor your diet and lifestyle to better support your health [4]. Nutrigenomics is an emerging science and research is ongoing, born out of the need to move from epidemiology and physiology only, to molecular biology and genetics, and how these complex processes can guide us on making positive health changes. There are some studies associating the genes usually examined in nutrigenomics testing with key diet-related diseases, helping us to move towards a more personalised approach for improving overall wellbeing through diet and lifestyle changes. This personalised approach may help optimise various bodily functions, such as:
Blood pressure: Knowing your nutrigenomics can help you make diet and lifestyle choices that support healthier blood pressure levels.
Gut health: Understanding your genetic makeup can guide you towards foods and habits that promote better gut health, including a healthy gut microbiome.
Weight management: Personalised insights from your nutrigenomics can make it easier to manage your weight effectively.
As research develops, the vision is that by knowing your genetic predispositions, it will enable you to proactively manage health risks, particularly conditions like heart disease, diabetes, or obesity. Nutrigenomics may also empower you to take control of your well-being by giving you insight into how your genes and diet interact. This awareness can motivate healthier choices, potentially improving your longevity and overall health [5].
The benefits of staying well hydrated
Staying well-hydrated is essential for overall health and offers a range of biohacking benefits. Proper hydration enhances:
Mental clarity
Sleep quality
Physical performance
It also plays a vital role in bodily functions such as digestion, detoxification and temperature regulation [6].
There are many different ways to stay hydrated aside from just drinking water. Here are some hydration biohacks that have become popular for helping to boost hydration:
Hydrogen Water: thought to act ts as an antioxidant, reducing oxidative stress at a cellular level [7] [8].
Deuterium-Depleted Water: claimed to lower deuterium levels in the body, helping to improve mitochondrial efficiency [9].
Celtic Sea Salt: Enhances mineral balances, hydration and overall cellular function.
It’s important to remember that you need to drink regular water in combination with the above and be cautious about overloading on sodium. By ensuring you’re consistently hydrated, you’re giving your body the support it needs to function at its peak, both physically and mentallyy [10].
The benefits of limiting consumption of processed foods and sugars
Limiting processed foods and sugars can lead to significant biohacking benefits, including better metabolic health, enhanced weight management and potentially a longer lifespan. Reducing these foods helps lower inflammation, improve insulin sensitivity and better regulate blood sugar levels.
Research has shown that switching from a diet high in processed foods to one with fewer processed options can lead to weight loss, even without feeling hungrier. Participants who ate unprocessed foods consumed fewer calories, lost excess weight, and reported similar levels of hunger and satisfaction [11].
The benefits of consuming more whole, unprocessed foods
Eating more whole, unprocessed foods provides a wide range of health benefits, including:
Improved digestion
Better blood sugar control
A reduced risk of chronic diseases
These nutrient-dense foods are packed with vitamins, minerals and fibre, making them a great choice for overall health without adding excess calories [12].
Whole, minimally processed foods contribute fewer calories, added sugars and sodium. A plant-based approach focusing on fruits, vegetables, whole grains, and legumes can also provide many health benefits, though it's important to carefully plan for nutrients like calcium, iron, and vitamin B12 to ensure levels remain optimal [13].
Remember that nobody has the ‘perfect’ diet and whilst it is better to eat fewer processed foods and base your diet mainly on whole, unprocessed foods, including convenient foods that you enjoy is equally as important.
What tools can help support diet and nutrition
Tongue Scraping
Tongue scraping removes bacteria and toxins from the tongue, helping to improve gut health and digestion [14]. It also enhances taste sensitivity, which can make healthy foods more enjoyable and support better dietary choices.
Charcoal & Bentonite Clay
Activated charcoal and bentonite clay are natural substances that bind to toxins and heavy metals in the digestive system, aiding their removal from the body [15]. This detoxification process may support gut health and improve nutrient absorption. Specialised charcoal can also aid oral health and can be used as a toothpaste.
Dry Brushing
Dry brushing stimulates the lymphatic system, encouraging the removal of waste and toxins from the body [16]. A healthy lymphatic system can improve digestion and support the body's natural detox pathways, contributing to better overall nutrition.
Epsom Bath Salts
Epsom salt baths allow the body to absorb magnesium through the skin, helping to relax muscles and support metabolic health [17]. They also promote the elimination of toxins, which can help improve gut health and overall nutrient balance.
Other dietary biohacks
Low-Methionine & Low-Protein Diet Cycling
Temporarily reducing methionine and overall protein intake may encourage longevity by triggering beneficial stress responses in the body. Cycling this approach rather than following it constantly helps avoid nutritional deficiencies [18]. This should be approached with caution if you have increased protein needs, for example, in older adults, those who are very physically active or are recovering from surgery or illness.
Autophagy-Boosting Foods
Certain foods like green tea, turmeric and coffee may stimulate autophagy, a natural process where cells clear out damaged components. Supporting autophagy is thought to promote healthier ageing and a longer lifespan [19].
Sulforaphane (from Broccoli Sprouts)
Sulforaphane, a compound found in broccoli sprouts, activates the NRF2 pathway, enhancing the body's natural detoxification and DNA repair systems. Regular intake may help protect against age-related diseases [20].
Apigenin (from Chamomile & Parsley)
Apigenin, a plant compound found in chamomile and parsley, naturally inhibits CD38, an enzyme that depletes NAD+ levels [21]. Maintaining NAD+ is important for energy production and healthy ageing.
Reishi & Chaga Mushrooms
Reishi and Chaga mushrooms are adaptogens known to strengthen immune function and promote overall resilience against stress. They are also associated with increased longevity and better overall health [22].
Kombucha & Fermented Foods
Kombucha and other fermented foods help to nourish and balance the gut microbiome, which plays a crucial role in immune function and healthy ageing [23]. A strong gut microbiome is linked to a longer lifespan.
Apple Cider Vinegar Before Meals
Taking a small amount of apple cider vinegar before meals may help regulate blood sugar levels and support healthy digestion [24]. This simple practice may also contribute to better weight control and metabolic health. Due to its acidity, don’t take excessive amounts of this or consume it without other fluids and foods as it can damage your tooth enamel.
Drinking Matcha Latte
Matcha is rich in L-theanine, an amino acid that promotes calm focus and improved cognitive performance [25]. Drinking matcha lattes provides gentle, sustained energy without the jitters often linked to coffee. Some versions of this popular drink can be high in sugar, so always check the other ingredients before regular consumption.
Bulletproof Coffee
Bulletproof coffee combines quality coffee with fats from butter and coconut oil. Benefits include providing steady energy and promoting feelings of fullness [26]. However, it can be high in calories (around 200 calories per cup) and the high amount of saturated fats it contains may impact your heart health as a high intake of saturated fats have been consistently linked with increased risk of heart disease [27]
Juicing Celery or Beetroot for Circulation
Fresh celery or beetroot juice boosts nitric oxide production, which improve blood flow and oxygen delivery to the brain [28]. Better circulation can enhance both cognitive function, physical endurance and can help inhibit inflammatory diseases [29].
Urolithin A (from Pomegranate)
Urolithin A is a compound produced when the body metabolises pomegranate, and is thought to support the removal of damaged mitochondria through a process called mitophagy [30]. Improving mitochondrial health in this way is linked to better energy levels, muscle function and healthy aging.
Nutritionist's Corner: Final Thoughts
Intermittent fasting, personalised nutrition, hydration hacks, and focusing on healthy, whole-food choices all show how science-backed strategies can help boost energy, support the brain, balance metabolism, and even slow signs of ageing. The real power isn’t in one ‘magic fix,’ but in combining small, informed choices that work with your body, creating a lifestyle that can fuel both health and longevity.
Sources
[1] Beneficial effects of intermittent fasting: a narrative review - PMC
[2] The role of inflammatory markers following Ramadan Fasting
[3] Research on intermittent fasting shows health benefits | National Institute on Aging
[4] Nutrigenomics: From promise to practice - PMC
[5] Nutrigenomics: lessons learned and future perspectives - ScienceDirect
[6] Narrative Review of Hydration and Selected Health Outcomes in the General Population - PMC
[7] Hydrogen Water: Extra Healthy or a Hoax?—A Systematic Review - PMC
[9] Nutritional deuterium depletion and health: a scoping review - PMC
[10] Water, Hydration and Health - PMC
[11] Processed Foods and Health - The Nutrition Source
[12] Processed foods: contributions to nutrition - PMC
[13] Nutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns - PMC
[19] The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting - PMC
[21] Apigenin: A Bioflavonoid with a Promising Role in Disease Prevention and Treatment - PMC
[23] Kombucha: a systematic review of the empirical evidence of human health benefit - ScienceDirect
[25] Matcha: A look at possible health benefits - Harvard Health
Author
Yusra Serdaroglu Aydin, MSc RD
Head of Nutrition and Registered Dietitian
Yusra is a registered dietitian with a multidisciplinary background in nutrition, food engineering, and culinary arts. During her education, her curio...
Peer Reviewed by
Emily Stuart, RD
Dietitian
Emily is a Registered Dietitian, health writer, and professional chef with a unique blend of clinical, culinary, and communication expertise. She has...
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