Introduction: What is biohacking?
Biohacking is a revolutionary approach that seeks to optimise our health, performance and well-being through the use of scientific and technological tools. Through personalised experimentation, it allows us to explore different methods to improve our biology, ranging from diet and sleep to physical activity and mental health.
Although biohacking offers great potential for improving quality of life, it is essential to approach it in a safe and responsible manner, always under the guidance of health professionals.
Common Biohacking Techniques
There are various biohacking techniques, the most common of which include:
- Nutrition and intermittent fasting: Strategies such as the very low carb/ketogenic diet or controlled fasting to improve fat burning and metabolic function.
- Controlled exposure to heat and cold: Use of techniques such as cold water baths or saunas to improve cellular resilience and nervous system response.
- Stimulation of the vagus nerve: Through deep diaphragmatic breathing to improve the function of the parasympathetic system and reduce stress.
- Elimination of toxins: Reduction of bodily and environmental toxins, including endocrine disruptors present in plastics, cosmetics and processed foods.
- Strengthening the immune system: Through practices such as vitamin D supplementation, sun exposure and contact with nature.
- Glucose management: Controlling blood glucose levels through strategic eating and physical activity to maintain an efficient metabolism.
- Light therapy and optimised sleep: Using blue or red light to regulate the circadian rhythm and improve rest.
- Neurohacking: The use of techniques such as meditation, brain stimulation and supplementation to improve cognitive function.
- Use of wearable technology: Devices such as glucose monitors and smart rings (OURA Ring) to track and improve physiological performance.
- Personalised supplementation: Adapted to individual needs and with adequate analytical control to optimise metabolic function and physical performance.
Exercise, Muscle Stimulation and Soleus Muscle Activation
Exercise is a key tool in biohacking, not only for its physical benefits, but also for its impact on metabolism and cognitive function. From high-intensity training to specific exercises for activating certain muscle groups, every movement counts towards optimising health.
One of the most innovative strategies in this field is the activation of the soleus muscle through prolonged and sustained contractions, as detailed in the study by Hamilton et al. (2022). This method, called soleus push up (SPU), has been shown to significantly improve glucose and lipid regulation without the need for intense exercise.
Article Summary: ‘A Potent Physiological Method to Magnify and Sustain Soleus Oxidative Metabolism Improves Glucose and Lipid Regulation’
A study published by Hamilton et al. (2022) in the journal iScience analyses a new strategy to improve the regulation of glucose and lipid metabolism through the sustained activation of the soleus muscle. This muscle, located at the back of the leg, is characterised by its high oxidative capacity and resistance to fatigue.
Main Findings:
- The soleus is key to metabolic regulation: Although the muscle makes up only 1% of body mass, its constant stimulation can significantly increase oxidative metabolism without generating fatigue.
- Improved glycaemic control: Activation of the soleus for several hours reduced postprandial glucose by 52% and hyperinsulinaemia by 60%.
- Efficiency in fat burning: An improvement in the regulation of very low density lipoprotein (VLDL) triglycerides was observed, suggesting a positive effect on cardiovascular health.
- An accessible and simple technique: Sitting soleus push-ups (SPU) were proposed as an effective way to improve metabolic health without the need for intense exercise.
Implications:
The finding is particularly relevant in an era where a sedentary lifestyle is a predominant risk factor for metabolic diseases such as type 2 diabetes and obesity. The possibility of activating the metabolism without requiring strenuous physical exertion could benefit people with reduced mobility or sedentary lifestyles.
Conclusion
The study by Hamilton et al. (2022) represents a significant advance in biohacking applied to the optimisation of metabolism. Activation of the soleus muscle through prolonged and sustained contractions can be a powerful tool for improving glucose and lipid regulation, with potential benefits in the prevention and management of metabolic diseases. With these new strategies, the future of biohacking points to increasingly precise and accessible interventions to improve human health and performance.
Reference: Hamilton, M. T., Hamilton, D. G., & Zderic, T. W. (2022). A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation. iScience, 25(9), 104869. https://doi.org/10.1016/j.isci.2022.104869
