Magazine | Can a healthy gut improve immunity and mood? Avea Biomind says yes
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Can a healthy gut improve immunity and mood? Avea Biomind says yes

Written by Volker Blasek 9 min read
Can a healthy gut improve immunity and mood? Avea Biomind says yes

Have you ever wondered why sometimes your gut seems to have a mind of its own? You’re not alone—actually, the connection between our digestive tract and our overall well-being is at the forefront of modern health research. Scientists are increasingly convinced that a healthy gut microbiome can influence not just digestion, but also immune response, mood, and even our ability to handle stress. Of course, there’s still plenty we don’t know, and new studies keep rolling in every day—but there’s a whole lot we do know already. One product that aims to harness these insights is Avea Biomind, an innovative probiotic supplement featuring Duocap technology, designed to protect essential probiotics and other active ingredients on their journey through the digestive system. Here’s the casual-but-scientific breakdown of why a balanced gut flora might be one of the best gifts you can give your body (and maybe your brain, too), especially if you’re curious about how to improve gut health.

The unsung hero: your gut microbiome

Picture your gut microbiome as a bustling city, teeming with trillions of tiny inhabitants—bacteria, yeasts, and other microorganisms—that all need to work in harmony for this grand metropolis to thrive. When these residents are living their best life, they help break down food, synthesize vitamins, and maintain a robust immune system.

But—and here’s the part that raises eyebrows—your gut microbiome also appears to chat with your brain in ways we’re only beginning to understand. Some researchers suggest that our gut bacteria produce and influence neurotransmitters like serotonin, known for its role in mood regulation. This might help explain why people sometimes refer to the gut as our “second brain.” Fascinating, right? On the flip side, an imbalance in gut flora, also called dysbiosis, can potentially lead to a cascade of not-so-pleasant outcomes: from digestive woes (bloating, constipation) to more systemic effects like fatigue or heightened stress responses.

So yes, it sounds amazing, but keep that grain of healthy skepticism alive. The gut-brain connection is one of the hottest topics in contemporary research, and there’s still quite a bit to unpack regarding the underlying mechanisms. Nonetheless, the general consensus is that a healthy gut is, at the very least, supportive of overall health.

Probiotics: more than a trend?

Chances are you’ve bumped into probiotics before—maybe in yogurt commercials or while strolling down the supplement aisle. Probiotics are the so-called “friendly bacteria” that may support a balanced gut ecosystem when consumed in sufficient amounts. The enthusiasm is partly warranted: robust clinical trials suggest that probiotics can help reduce antibiotic-associated diarrhea, support immune function, and even affect mood parameters in some cases.

But let’s not forget: not all probiotic supplements are created equal. Different strains (like Lactobacillus acidophilus or Bifidobacterium bifidum) behave differently, and the quantity of live bacteria that survive the journey through the acidic environment of the stomach can vary dramatically between formulas. This is exactly why the delivery system—how those friendly microbes make it to your gut—matters a whole lot.

The Duocap Technology: like a space shuttle for your bacteria

This is where Avea Biomind sneaks in, quietly and with purpose. It employs something called Duocap Technology, and the concept is actually pretty clever. Think of it like a capsule within a capsule—a double-layered approach designed to protect sensitive ingredients from stomach acid so they can be released more strategically down the line.

  • Outer Capsule: Dissolves in the acidic environment of your stomach, releasing certain nutrients like Panax ginseng. The outer capsule dissolves in the acidic environment, allowing ginseng to get to work. Ginseng can potentially boost immune cells in the gut environment and modulate stress responses. 
  • Inner Capsule: Stays sealed until it enters the more alkaline environment of your ileum (the last portion of your small intestine). That’s where the probiotic strains are finally set free, significantly improving their odds of survival—and if there’s one thing you want your probiotic to do, it’s survive. The second capsule bides its time until it reaches the more alkaline territory of the ileum, where it releases those specialized bacterial strains—plus B6 and B12—in a zone that favors their absorption.

No formula can guarantee a 100% safe arrival of every single microbe, but Duocap is definitely a solid innovation aimed at improving the odds. If you’ve ever taken a probiotic and wondered if they’re actually surviving the stomach’s harsh environment, you’ll see the logic here. This kind of multi-phased approach is designed to maximize the potential benefits by ensuring the right ingredients reach the right places. 

Beyond the bacteria: ginseng, B-Vitamins, and more

It’s easy to get stuck on probiotics, but Avea Biomind also includes other components that aim to complement gut health and beyond:

  1. Panax Ginseng (7% Ginsenosides): Ginseng is sometimes called an adaptogen, which basically means it might help the body handle stress more gracefully. Some studies suggest ginseng can support certain aspects of immune function, including gut-specific immunity. It’s not a magic bullet, of course—adaptogens often need time and consistent use to show meaningful effects—but the premise is intriguing.
  2. Vitamin B6 (Pyridoxal-5-Phosphate) & Vitamin B12 (Methylcobalamin): The B vitamins are pretty much the backstage crew for countless processes in the body, from energy metabolism to nervous system function. Conveniently, your ileum is a prime absorption site for these vitamins. So the idea is that by using Duocap, you’re not just delivering probiotics there; you’re also releasing B vitamins in a locale where they can be taken up effectively.
  3. Multiple Probiotic Strains (e.g., Lactobacillus, Bifidobacterium): Different strains can serve different functions. For instance, some Lactobacillus species might help regulate digestion, while certain Bifidobacteria species could play a role in controlling inflammation. And yes, the synergy between these strains is still a big question in research, but the multi-strain approach is popular among professionals aiming for a broader range of benefits.

By combining these elements in a single product, the hope is to foster an environment in which beneficial bacteria can flourish, support immune functions (both in the gut and systemically), and potentially give you a subtle lift in your daily energy and stress resilience.

Teaming up with the specialists: Nordbiotic

One fascinating aspect is Avea Biomind’s collaboration with Nordbiotic, a company specializing in probiotic research. Working with experts who develop exclusive bacterial strains presumably ensures that you’re getting well-researched probiotic lineages, rather than random, off-the-shelf options. Of course, as a critical thinker, you might wonder: “Does that automatically mean better results?” It’s a valid question. The short answer: specialized research can boost quality and targeted function, but individual responses can vary widely. We still rely on ongoing clinical studies to refine these formulations.

Healthy gut, healthy mind?

Alright, so we’ve established that a well-balanced gut can do a lot for you. But can it really sharpen your mental focus or help you stay calmer under pressure? There’s a line of thought suggesting that lowering inflammation in the gut can reduce overall inflammatory signals that might affect the brain. The so-called gut-brain axis is a complex communication network—kind of like a phone line—where your gut and your brain exchange chemical “messages” regularly.

It’s not that taking a probiotic supplement will magically solve all mental health challenges, obviously. However, a healthier gut environment may bolster the production of neurotransmitters and reduce inflammatory processes that can impact cognitive function and mood. If you pair a product like Avea Biomind (with ginseng, probiotics, and B vitamins) with a balanced diet, regular exercise, and quality sleep, you might be creating an environment in which your mind and body can better cope with stressors. Nothing is foolproof, but the cumulative evidence suggests real potential for synergy.

Practical tips for supporting a healthy gut

Before we get too starry-eyed about any supplement, it’s crucial to remember that a supplement is just that—an addition to an already supportive lifestyle. Here are a few practical pointers:

  1. Eat Fiber-Rich Foods: Whole grains, legumes, fruits, vegetables—these are the staples that feed beneficial gut bacteria.
  2. Stay Hydrated: Adequate water intake keeps everything flowing smoothly. Plus, it helps maintain a healthy gut lining.
  3. Diversify Your Plate: Different microbes prefer different nutrients, so a varied diet helps foster a more diverse microbiome.
  4. Manage Stress: Chronic stress can alter gut motility and microbial composition. Techniques like yoga, meditation, or even a brisk walk can help.
  5. Consider a Targeted Supplement: If you suspect your gut flora needs additional support (perhaps after antibiotic use or during periods of high stress), exploring a multi-faceted product—like Avea Biomind—might be a worthwhile experiment.

The subtle art of skepticism

It’s essential to stay curious and critical: while there’s a growing body of evidence supporting the benefits of probiotics, adaptogens, and targeted vitamins, individual results vary. There isn’t a universal fix for everyone’s health concerns, and each new clinical trial might add a layer of nuance. Keep an open mind, but also keep asking questions about dosing, quality control, and specific strains.

Final takeaways

The combination of carefully selected probiotic strains, Panax ginseng, and B vitamins — delivered via Duocap Technology — certainly ticks a lot of boxes if you’re looking to support a healthy gut environment. It seems particularly appealing for anyone who’s serious about giving those microbes a fighting chance against the onslaught of modern-day stressors.

At the end of the day, you can’t rely solely on one capsule to keep you in perfect health. But, if you’re already focusing on eating nutrient-dense foods, staying active, getting enough sleep, and managing stress, then adding a thoughtful supplement to the mix might provide that extra nudge. The hype around gut flora is real, yet we should remain open to updates and new discoveries. After all, science is an ever-evolving adventure—one that we, and our tiny bacterial allies, are on together.

If you’re curious, check out Avea Biomind’s information to see how it aligns with your personal health goals. In the grand scheme of things, the state of your gut can genuinely be a game-changer—and it’s nice to see technology stepping up to help these beneficial bacteria do their job. 

Published: February 21st, 2025 · Updated: February 21st, 2025

Author: Volker Blasek

Volker Blasek is a technical editor with a background in horticulture, fueled by a volunteer year on an organic farm. His passion for nature and conservation, paired with his expertise in psychology and science, shapes his engaging and thoroughly researched content. As a medical editor, he has authored over 3,000 articles on topics such as nutrition, diseases, symptoms, naturalopathy, and home remedies, delivering insightful and accessible reporting for a wide range of audiences.

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Founder interview: Moritz Fürste, co-founder and CEO of HYROX
Endurance Training

12 min read

Founder interview: Moritz Fürste, co-founder and CEO of HYROX

In our Founder Interview series, we showcase the brightest minds in preventive health, wellness, and longevity. In episode 2, we introduce Moritz Fürste, Co-Founder of the indoor fitness race HYROX.Tell us a little about yourself and your current ventureI am Moritz Fürste, one of the co-founders of HYROX. In my first life, I was a hockey player; I played for the German national team for a long time and participated in three Olympic Games. That was my first life, as I sometimes say. I had a long and intense career in competitive sports and was able to gain many valuable experiences, both athletically and personally. Sport has always shaped me, but after my active career, the question arose: What now? In 2017, we founded HYROX, and since then, it has been my focus. We wanted to offer people who regularly go to the gym a new challenge – a kind of sporting goal that goes beyond mere training. Our vision is to establish Fitness Racing as a global sport vertical. A lot has happened in recent years, and more and more people are getting excited about this sport.  How do you manage to balance your business and your personal health as a founder and entrepreneur?Yes, I believe that largely depends on the job. For me, extrinsic motivation plays a big role. Through my profession, I am surrounded every day by movement, fitness, and people who train. That motivates me tremendously! In our team, we often train together – whether it’s swimming during the lunch break or a short gym session after work. I notice that this social input helps to keep me going.I am naturally more of a ball sport athlete, so I would normally prefer to arrange to play tennis or golf rather than go to the gym. But the incentive to participate in a HYROX event and improve my personal best drives me. It gives me a concrete reason to train. I am essentially my own guinea pig and can experience firsthand how much a clear goal increases motivation. Because nothing is more motivating than knowing: In a few weeks, there is an event – and if I don’t train, it will be quite a torment.Do you do HYROX yourself, or do you combine it with strength training, CrossFit, or a mix of different training methods?I mix a lot: cardio, strength training, and interval training. My training is strongly oriented towards HYROX, but of course, I am not a professional HYROX athlete. The sport is a very balanced mix of strength and endurance, which is why my training is broad-based. Any training that is structured holistically is basically a good HYROX training session. I try to incorporate specific elements from our competition, but also to remain variable to continually challenge the body in new ways.This means for me concretely: I do a combination of classic strength training, functional exercises, and intense endurance sessions. I work a lot with intervals, as that is one of the main components of HYROX. A training session can, for example, look like this: First, I run a few kilometers at an easy pace, then follow some strength training sets – and finally, a crisp interval training session. This mix is ideal because it builds both strength and endurance.And what is your personal health goal?Simply to stay as fit as possible! As you get older, that becomes more challenging, and you have to put in more effort to maintain the same standard. My goal is to preserve my fitness level for as long as possible so that I can continue doing everything that I enjoy. I don’t want to have to limit myself and want to be able to participate in competitions for as long as possible.But I also notice that as you age, not only physical fitness but also mental fitness plays an increasingly important role. That’s why I try to lead a balanced lifestyle – with sufficient sleep, good nutrition, and of course, regular training.In addition, I believe that social interaction is an important component of health. Sport can be done in isolation, but in a community or with training partners, it is not only more fun but also helps you stay motivated in the long run.Is there a fitness myth you would like to debunk? Yes, a typical myth is that more training automatically brings better results. Many people overdo it and neglect regeneration. The body needs time to adapt and become stronger. Anyone who trains seven days a week without scheduling any recovery time will, in the long run, harm themselves rather than benefit. Quality over quantity is the key here!  You interact daily with people who participate in HYROX competitions, prepare for them, or are generally active in the fitness and health sector. What are some of the most exciting things you have learned from the community? Are there any particular stories or insights that have surprised you?That is a very good question because we are indeed constantly learning, both on a structural and individual level. What personally impresses me the most is the range of participants. On one hand, we have absolute elite athletes who consider HYROX an extension of their professional training. On the other hand, there are people who have only discovered sport through HYROX. This diversity is incredibly inspiring.A particularly impressive example is our oldest participant, an 83-year-old who started in the doubles format together with his daughter. He has proven that it is never too late to face new challenges. His attitude has inspired many other older people to also try HYROX.Another important lesson is the significance of inclusion in sport. There are many people who feel excluded in traditional fitness environments, whether due to a lack of sporting background, social barriers, or insecurities. HYROX has managed to create a community where everyone feels welcome. Many participants tell us that they used to go to the gym for years, but only through HYROX did they have a real goal in sight and therefore train with much more motivation.Were there any specific pieces of feedback from the community that led you to further develop or adjust HYROX? Absolutely. One of the most important insights was that many participants regard the training as just as important as the competition itself. That led us to integrate HYROX classes into more and more gyms worldwide. It’s not enough just to offer events; people need a structured way to prepare, to become familiar with the format, and to see progress.Another point was the demand for different performance levels. We realized that there cannot be just one elite or beginner category. That’s why we introduced different categories, including doubles and relay formats, which allow beginners to enter the sport. This has significantly lowered the barrier for newcomers.  What trends or technologies do you see as potential game-changers in the coming years, whether for HYROX or for the fitness industry in general?I think the greatest potential lies in data integration and personalization. Today, many people track their workouts with smartwatches, but the possibilities go far beyond that. I envision that in the future we will see many more personalized training recommendations based on real-time data. For example, a platform could analyze how you perform in a HYROX event and then tell you exactly which training adjustments you should make to compensate for your weaknesses.Another exciting area is artificial intelligence in training. There are already systems that give you real-time feedback on your running technique or strength training. This will continue to develop and ensure that people can train even more efficiently without necessarily having a personal trainer on-site. Is there another fitness myth that you would like to completely dispel? Yes, namely the myth that more is always better. Many people think that they have to train hard every day to make progress. But recovery is just as important as the training itself! Without sufficient regeneration, the body cannot make progress. Quality always comes before quantity.A second myth is that HYROX is only for super fit athletes. That simply isn’t true! Our event format is designed so that everyone can participate, regardless of their fitness level. The only opponent is yourself and your own time from the last event.  Can you give us an insight into your daily routine?Yes, of course, gladly. I am, of course, very branded when it comes to my fitness routine, but at the same time, I try to keep everything as structured and efficient as possible. If I am not injured or sick, I have a fairly standardized routine. I get up at 6:30 in the morning with the kids and walk them to school. Most of the time, they ride their bikes while I accompany them on foot. Depending on how I feel that day, I then run between 5 and 10 kilometers. If it’s too cold or the weather is extremely bad, sometimes I even take the car. Afterwards, I go directly to the gym, which, luckily, is nearby.Are you more of a morning person when it comes to sport?Yes, definitely. My routine is to train between 8 and 9 in the morning. I track my metrics with Amazfit, our partner. It can essentially do everything that other fitness trackers can. The topic of sleep especially interests me a lot. Since I started tracking my sleep, I have been much more focused on getting enough sleep. I almost see it as a challenge: I want my sleep score to be good. And if there’s an opportunity to optimize it, then I certainly try to do so.Besides the gym and running – are there any other sports that you regularly engage in?Yes, once a week I play tennis. Otherwise, I try to incorporate other sporting activities whenever the opportunity arises. But my main focus is definitely on my running and strength training routine. Apart from that, I spend a lot of time in the office and on weekends I am usually somewhere on a sports field.Do you regularly get health check-ups, or do you wait until something is wrong? Yes, absolutely! I just had a comprehensive blood test done this week. After reviewing the results, I took high-dose magnesium and two or three other vitamins because I was at the very low end. It’s all done as a preventive measure; I don’t do it very regularly – I would say I take the time for it every two years. Of course, it would be ideal to do it more frequently, but that is currently hard to implement. Especially during the winter months, my vitamin supply is an important topic. Magnesium is particularly crucial for me because I have a high demand, especially in combination with intensive training sessions.What about dietary supplements? Is there anything that you supplement on a permanent basis?Yes, but I keep it relatively simple. I regularly supplement with Vitamin D and Magnesium, nothing else. My wife is a naturopath and osteopath, so we do a lot in the area of gut health and prevention. She guides that a bit for me. We also work with probiotics and prebiotics to keep the gut flora stable.Do you view it critically that many people try to optimize their health to an extreme?Yes, I believe that many people overdo it. They take 50 different supplements and try to optimize every little detail. But ultimately, it is the basics that really count: sufficient sleep, healthy nutrition, regular exercise, and a good balance in life. About 80 to 90 percent of health comes from these fundamentals. The rest may be relevant for some, but for most, it is not necessary.Which books or podcasts have particularly inspired you on your journey?I have spent a long and intensive time with the books of Yuval Noah Harari. Homo Deus and Sapiens particularly impressed me. In addition, I found Factfulness by Hans Rosling very exciting because it offers a more optimistic view of the world. I am generally a fan of not only focusing on the negative but also highlighting the positive. Unfortunately, in our society, only the negative is often discussed, even though there are many advances.How do you see the difference between the positive feedback in sports and the often critical feedback in the professional world?I study the science of positivity – if you can even call it that. I often criticize the constant emphasis on everything that isn’t going well without also focusing on the positive things. We paint such a distorted picture that it seems as though the world is constantly on the brink of disaster. Yet, if you zoom out, you could actually conclude that the world has never been better. This perspective is particularly important to me – whether in sports or in entrepreneurship.In sports, you constantly receive feedback in all directions. When you are a child and score a goal, your entire team gets excited, hugs you – even if it is sometimes not phrased very nicely, you still feel the positive feedback. In the professional world, it is different: Here, praise is rarely given. Instead, there is often criticism, even when you have done something right. I believe that companies and leaders could learn a lot from the way successes are celebrated in sports. That would not only boost motivation but also foster a more positive corporate culture.

Why light therapy should be on your radar – the biology speaks for itself
Light Therapy

5 min read

Why light therapy should be on your radar – the biology speaks for itself

Sunlight is the foundation of all life on Earth, providing the energy that has shaped our planet from the very start. It is only in recent times that scientists are beginning to understand the profound impact light has on the human body and mind. The sun emits so much energy and provides life for the planet and humans to thrive off of. It’s a critical fuel source for all species and flora. Without the sun’s light, all life on Earth would cease to exist.In school, we learn that plants absorb light energy from the sun through chlorophyll and photon receptors in the leaves and then transform it into chemical energy. This process is called photosynthesis. Why is it so abstract to think that our human bodies can convert sunlight into different forms of energy?Well, here’s the reality, our bodies do just that every single day they are exposed to sunlight. Like plants, humans have photon receptors in our cells that enable light energy to be absorbed and start chain reactions that result in energy production. When sunlight penetrates our skin, skull, and brain tissue, our cell’s mitochondria react by increasing ATP production, which is the fuel our bodies and brains need to function.Throughout human history, civilizations across the globe have used sunlight to prevent or alleviate some diseases. Ancient Egyptians worshipped the sun. In some countries, hospital beds were moved outside so patients to heal from disease in the sun. Later on, we had the advent of LEDs and lasers and NASA even used light therapy first to grow plants at the International Space Station to then later discover it could also help with acceleration of wound healing when dealing with injured astronauts.The sunlight is not only beneficial, but without it, you may experience mood changes and can lead to depression. According to Healthline, “Decreased sun exposure has been associated with a drop in your serotonin levels, which can lead to major depression with seasonal patterns.” In addition, “Due to this connection, one of the main treatments for depression with seasonal pattern is light therapy, also known as phototherapy.”Light therapy is becoming an integral part of the modern doctor’s toolbox for a vast array of applications such as neurodegeneration, and neuropsychiatric conditions, but the question most New Zapiens readers will want to know is, how can light therapy be used in my life? What are the applications and benefits?Increase in cognitive processing speedLight therapy may not give you superhuman intelligence and cognition, however, small increases in your cognitive processing speed are possible. At a 2024 Super Bowl event In Las Vegas, a college athlete used a Neurocatch Assessment tool using brain event-related potentials or ERPs to measure his processing speed baseline. After recording the baseline he used Neuronic’s light therapy helmet (Neuradiant 1070 nm) for just one 6-minute session and then did a follow-up measurement with the Neurocatch device. He found a staggering 14% increase in his cognitive processing speed.Boost in short-term memory by up to 25%In a 2022 study conducted by the University of Birmingham published study, individuals used a near-infrared laser on their prefrontal cortex. The hypothesis is that since the prefrontal cortex is associated with short-term memory performance, applying light there would encourage energy production and enhance the function of this region of the brain. The study found that individuals experienced an increase in their short-term memory by up to 25%.Enhancing sleep and detoxificationSleep is an essential aspect and fundamental to our health. While we sleep, the body undergoes lymphatic drainage, a process that removes toxins and waste, including glymphatic drainage in the brain, which helps clean and repair tissues overnight. A recent study shows that light therapy can accelerate this process. The authors of the paper suggest that “photobiomodulation helps improve the overall quality of sleep, and hence well-being and long-term health, of many individuals.”Reducing brain fog and improving focusSince the COVID-19 pandemic, we’ve become well-versed with the effects of brain fog, including the potentiality to experience long-term, life-altering symptoms. In April 2023 a study reported using light therapy to alleviate symptoms associated with brain fog. Subjects mentioned that before the therapy they were experiencing high levels of fatigue, had a hard focusing, and lacked the mental acuity to function well with a clear head throughout the day. After using the light therapy devices (either a full light therapy bed or a light helmet 3 times a week) for a month, users reported significant benefits and the cognitive tests supported their subjective statements.Light therapy, also known as photobiomodulation, harnesses the biological power of light to support essential physiological processes, providing the body and mind with the energy they need to thrive. We’ve explored how natural sunlight fuels life, the consequences of insufficient exposure, and how advancements in light-based technologies now allow us to bring these benefits into our daily lives.From enhancing cognitive function and memory to improving sleep, detoxification, and mental clarity, light therapy is emerging as a non-invasive, research-backed approach to optimizing health, performance, and well-being. With increasing scientific support and real-world applications, it’s becoming an essential tool in modern wellness.

Measuring what matters? The challenges of quantifying the living self…
Quantified Self

10 min read

Measuring what matters? The challenges of quantifying the living self…

Biohacking – seriously? WHAT? You don’t collect the biodata of your entire organism around the clock? And you don’t have 30+ doctors to constantly monitor your well-being and carry out sophisticated tests? And – even worse – you’re not pondering new quantifiable longevity interventions all day long?How *can* you be a serious biohacker?!?OK, so let’s face it, we can’t all be Bryan Johnson (and we may not want to). Nevertheless, serious biohacking relies on meaningful and accurate measurement modalities. Indeed, what’s the point of “punishing” health routines or “risky” interventions if there’s no tangible added value?So, as a mere (im)mortal, with a day job, friends, maybe a family, and other hobbies beyond longevity, you are faced with a quandary. The quandary of what to measure, how (much) to measure, how frequently and, last but not least, how to correctly interpret the data obtained – i.e., on your own, with professional help and/or with AI. Lost in the data forestBecause that’s the dizzying part, isn’t it? The data challenge… There are now myriad bio-/performance markers you can access and choose from. You can collect your data actively or passively. You can focus on DIY or professional data, or both. Indeed, not only can you rely on traditional medical check-ups, but you can also self-surveil with wearables and all manner of other appliances. Furthermore, you can access a cornucopia of sophisticated consumer health tests – covering anything from proteomics to microbiome composition, through food allergies. So, while it makes sense to track basic health parameters as well as personal issues and areas you want to improve, you may be left with a nagging uncertainty and wonder, “Am I really getting the bigger picture here? What could I be missing?”.Hmm, the essence of the body as a *living* being, maybe?Beyond the flesh machineBecause this is where the metaphor of “body as machine” breaks down, since the body is so much more than the sum of its parts. Indeed, we are all aware that: perfect heart health + perfect gut health + perfect (you name it) does not necessarily = perfect health (or increased longevity). What a bummer… So, that’s the ultimate biotechnological challenge, isn’t it? Adequately capturing the body as a living organism with self-developing, self-organising, self-regulating and self-repairing capacities. But also, as an organism highly dependent on the inputs of its environment(s) over time to maintain balance or “homeostasis”, as it is called in medical jargon.  What can we then do until science understands and manages to model the most intimate workings of our individual bodies with all their idiosyncrasies? Will there ever be a convincing model with which we can assess ourselves and confidently affirm, “I am perfectly healthy, and chances are I will live to be a healthy 100!”? Well, AI or AGI may eventually help us to obtain a web of interlocking factors that (appear to) signify and/or promote human health, hence longevity. The software of lifeMeanwhile, however, a promising strategy to get the bigger picture of our health and longevity lies in the field of epigenetics since epigenetics is especially attuned to the individual, living and evolving dimensions of our bodies. But what is epigenetics?Put simply (but mechanistically: sorry!), epigenetics is the field that studies the biochemical “software” around your genome that activates or silences your DNA “hardware”. The most common “switch” examined is so-called methylation that occurs at specific sites of the genome called CpGs. So, you inherit your DNA hardware from your parents as both fact (e.g., the colour of your eyes) and potential (e.g., the propensity towards certain health conditions). And there’s not much you can do about it, since it has evolved very slowly over generations. But the good news is that this inheritance only has a limited influence on your health and longevity outcomes. Current estimates are between 10 to 20%.Hence, you need not be blighted with “bad” genes!   Indeed, the epigenetic software, which we partially inherit but which is mostly steered by our environment, is dynamic. And since you have at least some control over what surrounds you, you can actively (or passively) influence your health, hence your longevity.More concretely: the way you live your life, i.e. eat, move, sleep, manage your stress, etc. has a massive impact on your healthspan. From epigenetics to biological ageing“Yeah, yeah, OK, but that’s not really new, is it? Even my Gran could have told you that… What about the hard stuff? The biohacking and the measuring?”Well, that’s where it gets really interesting. In the past decade – starting with Hannum’s and Horvath’s first groundbreaking epigenetic clocks – epigeneticists have been developing biochemical tests or so-called “clocks” to precisely measure the overall ageing of the body.You’ve surely noticed this discrepancy: some people celebrating their 70th birthday look ready for the nursing home, while others are planning to solo-climb the Kilimanjaro. How come?This is because the body does not necessarily age linearly. So, it may or may not be in synch with the candles on your birthday cake. For instance, if you’re confronted with a major stressor – say, you unexpectedly lose your job or your partner dies – chances are that this traumatic event will take a toll on your health, hence your longevity. So, your biological ageing can suddenly (and brutally) accelerate. It may even visibly show up as “overnight” white hair or a sallow, wrinkled complexion. But in uneventful or more harmonious times, ageing can increase very slowly, or even plateau as well as potentially decrease. Hence, the aim of an epigenetic clock is to capture a still or snapshot within the film of your ageing. The biological age determined by the clock enables you to compare it with your chronological age and see whether you are ageing more rapidly or slowly than your age cohort.Biological age: a super-marker?So, for biohackers, what are the advantages of tracking biological age compared to other markers?To tackle this “philosophical” question, you need to look back at the evolution of epigenetic clocks. Originally, epigenetic clocks were strictly meant for experimental settings and were extremely expensive and unwieldy to run. Even more crucially, biological age estimates were not very precise and were difficult to replicate. This could be due to any number of factors: the types of tissues or fluids from which DNA was extracted, the identity and/or number of genomic regions (CpGs) analysed and their correlations with ageing, the architecture of the algorithms, small or inadequate training cohorts as well as technical noise. All these issues made them unsuitable for the average consumer. Nowadays, however, with 3rd and soon 4th generation clocks, many of these issues have been overcome and the tests have become much more user-friendly and affordable. There are of course different analytical methodologies championed within the epigenetic scene. Many companies still bet on so-called chip-arrays that promise extensive coverage of a large number of CpGs but lead to, e.g., problems with replication, due to technical noise and other issues. Other companies have already switched to so-called NGS (or Next Generation Sequencing). This new technology involves fewer CpGs but more in-depth analysis, making for better replication and significant cost-cutting, among other aspects.    Most significantly, however, researchers are now able to zone in on the CpGs that most convincingly correlate with ageing. And that is the major advantage of biological age as a marker. Epigenetic testing usually takes a meta-approach to measuring ageing, rather than concentrating on the ages of particular fluids, tissues, organs or metabolic systems in the body (though some clocks also target the micro-level). So, instead of looking for direct causal links to ageing, the epigenetic focus is on an overall correlation with ageing.  Why does this approach make sense? It makes sense because ageing is an extremely complex process we are only beginning to unravel. A process involving a myriad changes on both micro- and macro-levels of the body, as described by the “hallmarks of ageing” model. Hence, depending on your health history, it may certainly make sense to specifically monitor your blood sugar or your microbiome. But it is also crucial to obtain a more comprehensive picture of your health and ageing – a picture that captures ageing at a systemic level.  And, currently, biological age determination is the best strategy to do just that. Current limitations and future promisesBecause epigenetic testing is still in its infancy as a technology, a lot remains to be done. There are already many peer-reviewed studies focusing on the impact of disease and stress on biological ageing, but there are still few studies on the effects of positive lifestyle changes. This has to do with the well-known challenge of financing experiments based on lifestyle modifications rather than drug-based interventions. But another difficulty arises from designing studies that enable the isolation of a particular lifestyle factor for investigation. Indeed, because their focus is usually systemic, current epigenetic tests are not attuned to singling out specific aspects of lifestyle such as nutritional habits or sleep patterns. So, as a biohacker, if you wish to monitor the effects of your new sports routine using epigenetic testing, you will have to ensure that you do not change other variables in your lifestyle at the same time (such as e.g., supplementation). And beyond the realm of what you may be able to control, there are other “random” factors that can muddy the waters. For instance, some illnesses – especially highly infectious ones such as Covid-19 or the flu – as well as pronounced inflammatory states can initially accelerate biological ageing. Upon recovery, however, biological age typically returns to the baseline.Moreover, stress (be it sudden and/or chronic) also appears to have deleterious effects. Here again, though, biological age can normalise over time if stress is alleviated.From an empirical and, as yet, very anecdotal perspective, some interesting patterns are emerging, as reported by individuals frequently testing themselves and physicians testing their patients on a regular basis:Some positive lifestyle changes may be rapidly reflected in biological age, others may take longer.Radical positive changes may initially cause age acceleration because the body initially perceives them as stress. This tends to reverse over time. Synergistic changes, such as concurrently improving nutrition, sleep and movement while mitigating stress, seem to pay the highest and fastest dividends.Nevertheless, biology remains very individual: the same habits, routines, and supplements tend to have different effects on different people. Obviously, these tentative findings will have to be confirmed by peer-reviewed studies. But they open fascinating vistas for dedicated biohackers who are intent on quantifying their individual, living and evolving selves!