Biohacking Diet

Hacking your diet can boost energy, support immunity, and help you feel your best.

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, tea, or black coffee are typically allowed.

Another method of IF is known as dry fasting. This involves temporarily avoiding food and water. This can help intensify autophagy, the body’s natural process of cleaning out damaged cells [2].

Intermittent fasting offers 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 encourage the body’s natural process of cleaning out damaged cells, known as autophagy.
Improves mitochondrial function: IF helps the cells’ energy centres (mitochondria) to work more efficiently.
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. By understanding your genetic variations, you can tailor your diet to better support your health [4]. This personalised approach can 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.
Weight management: Personalised insights from your nutrigenomics can make it easier to manage your weight effectively.
Gut microbiome optimisation: Tailoring your diet to your genetics can help you maintain a balanced and healthy gut microbiome.

Knowing your genetic predispositions also enables you to proactively manage health risks, particularly conditions like heart disease, diabetes, or obesity. Nutrigenomics also empowers 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 well-known biohacks that can help with hydration:

Hydrogen Water: Acts as an antioxidant, reducing oxidative stress at a cellular level [7] [8].
Deuterium-Depleted Water: Lowers 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. Hydration also helps with wound healing and promotes healthier skin, helping you look and feel good. By ensuring you’re consistently hydrated, you’re giving your body the support it needs to function at its peak, both physically and mentally [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].

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 can 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].

Autophagy-Boosting Foods

Certain foods like green tea, turmeric and coffee can 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 can help regulate blood sugar levels and support healthy digestion [24]. This simple practice may also contribute to better weight control and metabolic health.

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.

Bulletproof Coffee

Bulletproof coffee combines quality coffee with healthy fats such as butter, coconut oil to provide steady energy and mental clarity, as well as feelings of fullness [26]. It helps avoid the sharp energy crashes that can follow traditional coffee.

Juicing Celery or Beetroot for Circulation

Fresh celery or beetroot juice boosts nitric oxide production, which improves blood flow and oxygen delivery to the brain [27]. Better circulation can enhance both cognitive function, physical endurance and can help inhibit inflammatory diseases [28].

Urolithin A (from Pomegranate)

Urolithin A is a compound produced when the body metabolises pomegranate, and it supports the removal of damaged mitochondria through a process called mitophagy [29]. Improving mitochondrial health in this way is linked to better energy levels, muscle function and healthy ageing.