The holiday season is a time of joy, connection, and let’s be real also over-indulgence. With sugary treats, festive feasts, and busy schedules, and all the cookies that my staff insists on bringing in despite us all knowing better!, it’s easy for health to take a backseat. As a physician committed to empowering my patients, I believe biohacking—using science and self-experimentation to optimize well-being—can help you maintain health without compromising the season’s pleasures. So, knowing that we have to live through this food-abundance season, why not use these bio-hacks to navigate through this as best as we can.
We’ve just introduced the Neem Longevity Body Optimization program at our new Neem Salem NH location and I’m here to tell you all about it.
What is Biohacking?
Biohacking combines evidence-based science and practical strategies to enhance physical and mental performance. During the holidays, biohacking can be particularly valuable in managing energy, mood, and overall health. Here are four effective biohacks I recommend to keep you thriving this season.
1. Caloric Restriction
Caloric restriction, the practice of reducing calorie intake without malnutrition, has shown promising benefits for longevity and metabolic health. Research published in The American Journal of Clinical Nutrition (2020) found that reducing caloric intake by 25% for two years significantly improved insulin sensitivity and glucose tolerance in overweight adults.
Tips:
- Practice mindful eating at holiday gatherings—savor each bite and listen to hunger cues.
- Experiment with intermittent fasting, such as an 8-hour eating window, to balance indulgence with metabolic benefits.
2. Infrared Therapy
Infrared saunas are a relaxing biohack with multiple health benefits, including improved circulation, detoxification, and stress reduction. A study in the Journal of Cosmetic Dermatology (2021) highlighted infrared therapy’s positive effects on skin elasticity and hydration, while another in The Journal of Alternative and Complementary Medicine (2018) found that it lowers cortisol levels, helping to combat holiday stress.
Tips:
- Incorporate infrared sauna sessions to unwind after a busy day.
- Use infrared therapy post-exercise for enhanced muscle recovery.
3. Cold Plunge
Cold exposure, such as ice baths or cold showers, can boost metabolism, reduce inflammation, and improve mood through endorphin release. Studies in Frontiers in Physiology (2021) and The Journal of Physiology (2020) show cold plunges reduce post-exercise inflammation and enhance recovery.
Tips:
- Start with cold showers after workouts to ease muscle soreness.
- Gradually extend exposure to cold water for greater benefits.
- If you have a bath tub, run the cold water and add 2 to 4 bags of ice. Go in and out starting with 15 seconds and monitor the time spent.
4. Managing Glucose Spikes
Sugary holiday treats can lead to blood sugar spikes, causing energy crashes and increased cravings. Stabilizing glucose levels can improve mood and prevent these rollercoasters.
Tips:
- Eat protein and fiber before indulging in sweets to buffer glucose spikes.
- Take short walks after meals to regulate blood sugar levels.
By incorporating these biohacks, you can optimize your health and fully enjoy the magic of the holidays. Remember, even small, intentional changes can have a profound impact on your well-being. So don’t overthink it and start with just 1-2 of these bio-hacks and see the small shifts in your mindset and energy levels unfolding. Here’s to a joyful and healthy season!
