*Biohacking: "Hacking" one's own body with techniques and tools that utilize both technology and biology to elevate physical and mental performance to extraordinary levels. Biohacking focuses on improving overall health, increasing the longevity of the physical body, and consequently enhancing quality of life. Biohackers typically experiment on their own bodies (self-experimentation) with techniques that have not yet been regulated by the standard healthcare system and therefore are typically not suggested by doctors, nutritionists, personal trainers, or anyone in the healthcare field who has received traditional education. In most cases, the techniques are recent, and the discoveries are still in the testing phase, but with very promising results. Biohackers are not willing to wait years for the entire regulatory process to be completed (or not, if it is in the interest of the health industry). In this blog, my focus on biohacking is related only to body movement. There are many other techniques that are considered biohacking, which will be explored in future blogs. Each of the mentioned techniques or technologies deserves a specific blog, as there is a lot of information worth exploring and gaining knowledge about. My intention here is to provide an overview of the possibilities and available tools that can be used to maximize the efficiency of your physical exercise as well as your time simultaneously. Better results in less time!

In a world filled with sedentary lifestyles and packed schedules, we find ourselves yearning for a path to better health and vitality. Not only does physical activity benefit our overall well-being, but it also plays a crucial role in maintaining a healthy body, especially as we age.

The power of movement can transform our bodies and minds.

Movement should be fun, enjoyable and doable for everybody, so that we are easily motivated and we keep coming back for more, no matter what we choose to do. Agree?

Movement makes us feel good, release happy hormones, and the benefits go way beyond physical health.

In this blog, I'll explore the significance of movement and its impact on the body, highlighting the importance of nutrition, strength training (especially for women after 40), syncing workouts with menstrual cycles, and overcoming hurdles to muscle gain, and it doesn’t stop there. I will also explore the biohacking tools and cutting-edge research that will revolutionize your approach to exercise. Say goodbye to traditional beliefs about carbohydrates, embrace daily movement through activities like walking and yoga, and dive into the wonders of strength training and HIIT or REHIT. Get ready for a mind-boggling journey into the world of biohacking and movement optimization.

1. Power-Packed Exercise: Biohacking Strength Training

To truly optimize your body's potential, biohacking advocates the integration of intense, power-packed exercise like strength training. Strength training, for both man and woman, when done correctly, goes beyond building muscles and improving bone density.

It promotes joint stability, and enhances overall functional capacity. By engaging in regular strength training, you can tap into your body's potential to increase lean muscle mass, boost metabolism, and enhance fat burning. These perplexing benefits go hand in hand with improved body composition, increased strength, and enhanced athletic performance.

Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.[5]

It activates a cascade of biochemical processes that revitalize your body at a cellular level. Research indicates that resistance training increases mitochondrial function, enhances metabolic efficiency, and even promotes longevity. By incorporating this potent modality into your routine, you'll unlock the true potential of your body.

Incorporating resistance bands into your strength training routine can further amplify the perplexing benefits. These versatile tools offer a wide range of resistance levels, allowing you to customize your workouts based on your fitness level and goals. Resistance bands also create constant tension on the muscles throughout the entire range of motion, maximizing muscle activation and promoting muscle growth. The variability of resistance bands enables you to target specific muscle groups and work on stabilizer muscles, leading to improved joint stability and overall functional strength.

If you prefer weights, you can unlock the secret to muscle growth by slowing down the eccentric phase of your workouts. By emphasizing the controlled lowering of the weight, you engage the muscles in a lengthening contraction, leading to increased time under tension and greater muscle fiber recruitment. This burst of eccentric overload triggers adaptive responses, stimulating muscle protein synthesis and promoting hypertrophy. Research supports the effectiveness of eccentric-focused training in enhancing muscle strength and size. [6.1]

More time lowering the weights = more muscle

Dr. John Jaquish work brought in an innovative approach, combining a bar and resistance bands, has garnered attention and perplexed fitness enthusiasts around the globe. He combines a heavy-duty bar and specially designed resistance bands, which allows for maximum muscle activation and growth, pushing the boundaries of traditional strength training. The bar leverages the concept of variable resistance, providing a challenging load throughout the entire range of motion, which activates more muscle fibers and stimulates greater muscle growth.

The benefits of Dr. Jaquish's approach have been supported by scientific research and have revolutionized the way we perceive strength training. A study published in the Journal of Sports Science and Medicine demonstrated the effectiveness of his approach in promoting significant increases in muscular strength and size [6.2]. The burstiness of this approach challenges conventional methods, providing a time-efficient solution that optimizes muscle growth and enhances overall strength.

Biohackers have also discovered the wonders of Blood Resistance Flow (BRF) pneumatic bands, a revolutionary tool that takes strength training to new heights. By utilizing these bands, you can maximize muscle growth and activation by increasing the resistance through blood flow restriction. The concept behind blood resistance flow bands is to create an environment where muscles are working against increased resistance, leading to metabolic stress and muscle hypertrophy [7]. This method challenges traditional approaches to strength training, allowing you to achieve greater muscle growth with lighter loads and shorter workout durations.

So, how much strength training is recommended per week? Bursting through the norms, biohacking suggests that 2-3 sessions per week, each lasting around 15-30 minutes, can yield remarkable results. This approach focuses on quality over quantity, emphasizing intensity and proper form to maximize muscle growth and optimize the body's response to strength training. By embracing the burstiness and perplexity of biohacking knowledge, you can unlock your body's potential and transform yourself into a force to be reckoned with. The whole myth of more “more reps and more time at gym is best” it’s completely debunked.

I can’t forget to touch on Whole Body Vibration (WBV) machines as another form of biohacking. These vibrating platforms have taken the fitness realm by storm, offering a multitude of benefits that will leave you wondering how such a simple concept can yield such extraordinary results. The rapid vibrations delivered by these platforms stimulate involuntary muscle contractions, leading to increased muscle activation and improved strength development. Additionally, WBV training has been found to contribute to increased bone mineral density, promoting stronger bones and reducing the risk of osteoporosis. It can also enhance balance and stability, helping to prevent falls and injuries, especially in older adults. Furthermore, WBV has the potential to improve circulation and flexibility, supporting overall physical well-being [8]. These benefits make WBV an attractive addition to your fitness routine, providing a time-efficient and versatile approach to achieving your health and fitness goals. Are you ready to shake?

Another biohacking option to use are Adaptive Resistance Training (ART) machines as a rapid way to gain muscle compared to weight lifting, 3-4 times more efficient and in less time. It is also, one of the best machines used for recovering from injuries. These cutting-edge machines, infused with AI technology, which measures your strength output and it uses a computer controlled, motorized resistance to calculate the force needed to move in each rep. [9]

Lastly, if weights are not your thing, you can start with isometric exercises. Unlike traditional exercises that involve movement, isometric exercises focus on static contractions that activate muscles without joint movement. This approach capitalizes on the body's response to gravity, challenging muscles to maintain tension against resistance. One popular example is the plank, where the body remains in a stable position, engaging multiple muscle groups simultaneously. The plank not only builds core strength but also minimizes the risk of injuries associated with dynamic movements.

1.1 Strength Training for Women: Unlocking the Fountain of Youth

Strength training holds immense benefits for everyone, particularly women after 40 who are experiencing perimenopause and menopause. These stages of life bring about changes such as bone density loss (osteopenia) and muscle loss (sarcopenia), associated with a decline in estrogen levels, which can impact overall health and quality of life. Fortunately, research suggests that resistance training can counteract these effects. [10]

Women will not become bulky if they lift weights. They will become stronger and toned according to a study in 2013. [11]

2. Unleashing the Power: HIIT vs. REHIT

When it comes to maximizing our workouts, biohackers are constantly seeking the most efficient and effective exercise methods. Two powerhouses stand out: High-Intensity Interval Training (HIIT) and Reduced-Exertion High-Intensity Training (REHIT).

HIIT, the reliable form of intense training, involves short bursts of all-out effort followed by brief recovery periods. It's a fiery, heart-pounding dance with intensity that leaves you breathless and craving more. Studies have shown that HIIT workouts not only torch calories but also boost cardiovascular health, improve insulin sensitivity, and promote fat burning [12]. This bursty approach to exercise can push your body to new limits while saving you precious time.

On the other hand, REHIT, the rebel of efficient training, challenges the traditional duration of exercise. It follows a similar pattern to HIIT but with a twist. REHIT workouts involve even shorter bursts of intense exercise, often lasting only 10-20 seconds, interspersed with generous recovery periods. Just 5 minutes 3 times a week of REHIT you can get substantially more maximal aerobic capacity (VO2max) improvement, compared to 45 minutes 5 times a week. While HIIT has been praised for its ability to increase VO2 max, research suggests that REHIT might have an edge when it comes to achieving maximum cardiovascular benefits in less time [13]. This perplexing twist in the biohacking world challenges our preconceived notions of what it means to truly push our bodies.

Both HIIT and REHIT have their merits, both increase your AMPK and PGC-1alpha (both part of energy metabolism). Choosing between them depends on your goals and preferences. HIIT is an explosive, high-energy affair that can ignite your metabolism and sculpt your physique. Meanwhile, REHIT offers a time-efficient solution, allowing you to achieve similar cardiovascular benefits in shorter bursts. It might be the safest option for the older and sedentary population due to its reduced time of execution and amount of pressure on knees and joins in general, reducing possible injuries.

So, which path should you choose? The answer lies in your spirit and perplexing goals. If you thrive on the thrill of pushing your limits and enjoy longer bursts of intense exercise, HIIT might be your fiery match. On the other hand, if you seek efficiency and prefer shorter bursts that still pack a punch, REHIT might be your rebellious partner. The choice is always yours!

3. Syncing Workouts with Menstrual Cycles: Honoring Your Body's Natural Rhythms

For women who are still ovulating and experiencing regular menstrual cycles, understanding the impact of hormonal variations on exercise performance is essential.

Research suggests that different phases of the menstrual cycle affect energy levels, endurance, and recovery differently.

Tailoring your workout intensity and type to align with these variations can optimize your exercise experience. For example, during the follicular phase, when estrogen levels rise, higher-intensity workouts may be more suitable. Conversely, during the luteal phase, focusing on restorative and relaxing exercises can be beneficial [14].

It's important to listen to your body and adapt your workout routine accordingly to maximize results and minimize the risk of injury.

4. Overcoming Hormonal Hurdles: Gaining Muscle after 40

For women over 40, hormonal fluctuations can pose challenges when it comes to gaining muscle. The decline in estrogen levels can affect muscle synthesis and recovery, making progress frustrating at times. To counteract this, it's crucial to prioritize a few key strategies.

First, maintaining a balanced diet that supports muscle growth is essential. Focus on consuming an adequate amount of high-quality protein, which provides essential amino acids for muscle synthesis and recovery. Incorporating healthy fats and nutrient-dense foods into your diet will provide the burst of nourishment your body needs to support muscle growth and optimize hormone function.

Secondly, incorporating resistance training into your workout routine, especially focusing on progressive overload, can help stimulate muscle growth and counteract the effects of hormone fluctuations [15].

Combining intermittent fasting (tailored for a woman's body) can be a game-changer. Intermittent fasting involves cycling between periods of eating and fasting, allowing the body to tap into its fat stores and optimize hormonal balance. Research suggests that intermittent fasting can enhance insulin sensitivity, promote fat loss, and improve metabolic health [16]. By aligning your fasting window with your body's natural rhythms and hormonal fluctuations, you can harness the power of intermittent fasting to support muscle growth.

Lastly, ensuring adequate rest and recovery is vital for allowing the body to repair and adapt, so be sure to prioritize quality sleep and rest days.

5. Daily Movement: Walking, Yoga, and Beyond

While daily movement is vital for our overall well-being, it doesn't have to be limited to intense workouts. Embracing diverse forms of movement that suit our individual preferences and goals is ideal as well a good way to recover from intense workout days.

Activities such as walking and yoga offer incredible benefits without placing excessive strain on the body.

Walking, in particular, has been shown to improve cardiovascular health, boost mood, and aid in weight management, depending on the speed you are walking.

Yoga, with its focus on mobility, mindfulness and flexibility, not only enhances physical fitness but also promotes mental well-being.

The key is to find movement practices that bring you joy and make them a regular part of your routine.

6. Fueling Your Body for Optimal Performance

Engaging in physical activity places stress on our bodies, demanding energy and nutrients for proper adaptation and recovery. Just as a car requires fuel to function efficiently, our bodies need good nutrition and hydration to support exercise-related physiological processes.

Adequate intake of both type of nutrients is crucial:

• Macronutrients: proteins (including at bare minimum: the 9 essential amino acids or, even better, all the 20 different amino acids for the body to grow and function properly) [1], good clean fats (including fatty acids) and, unprocessed carbohydrates;

• Micronutrients: vitamins (A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid) and minerals (calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium). [2]

Hydration is more than just drinking water. Excessive water intake can deplete essential minerals, creating imbalances. Optimal hydration involves replenishing minerals through electrolyte-rich beverages (be aware of sugar content if you choose this option), balanced diets, and supplements. Prioritize hydration that considers both water and mineral intake for optimal health and performance.

Research studies have shown that a well-balanced diet can enhance performance, reduce the risk of injury, and accelerate recovery post-exercise. Pushing through intense workouts without proper nutrients can lead to fatigue, muscle breakdown, and impaired immune function. Therefore, nourishing the body adequately is paramount for achieving optimal results.

6.1 Carbohydrates: A Paradigm Shift in Nutrition

Contrary to popular belief, carbohydrates are not a necessary component of every diet, unless you engage in constant, vigorous exercise.

Let me be clear that when talking about food, I’m referring to real food provided by nature, not anything that was processed. The group of carbohydrates I am referring here are the natural simple and complex carbs, contained in whole grains, fruit, legumes (beans) and vegetables. All processed carbs such as bread, pasta, anything made out of processed flour or starches are not even considered here.

Emerging research challenges the traditional notion that carbs are essential for fueling our bodies. A growing body of evidence suggests that a low-carbohydrate or ketogenic diet can provide numerous health benefits, including improved metabolic flexibility, enhanced fat burning, and increased mental clarity. By strategically reducing carbohydrate intake and replacing it with healthy fats, you can unlock your body's natural ability to thrive.

It should be taken into consideration that our body needs and benefits from different types of nutrition and no specific diet should be followed consistently. Cycling in and out of keto and/or any diet is also very important!

Seasonal eating, meaning eating whole natural foods that are in season, provides the body a wide range of nutrition (vitamins, minerals, fiber, phytonutrients) and also metabolic flexibility.

Metabolic flexibility is the ability of an organism to respond or adapt according to changes in metabolic or energy demand as well as the prevailing conditions or activity [3].

In other words, the body’s ability to switch in burning sugar to fat for energy. This helps the body perform better, it activates longevity pathways (mTOR, AMPK, sirtuins, IGF1), [4] protecting the body against several aging diseases and cleaning old unhealthy fat that we stored in the body in the past.

Conclusion

In conclusion, embracing the power of good nutrition is key to fueling your body's adaptability and supporting post-exercise recovery. When it comes to strength training, it holds immense importance for individuals of all ages, but especially for women navigating the challenges of perimenopause, menopause, and the age-related concerns of bone density loss and muscle decline.

Unlock the potential of biohacking tools like resistance bands, whole body vibration platforms, adaptive resistance training machines, and blood resistance flow bands to maximize the efficiency of your workouts, allowing you to achieve more in less time. Harness the transformative benefits of HIIT and REHIT exercises to elevate your VO2 max and unleash your cardiovascular prowess.

Ladies, it's time to sync your workouts with your menstrual cycle timeline, honoring the variations of hormonal releases and optimizing each phase with tailored exercises.

Don't be disheartened by the frustrations of gaining muscle mass after 40; rather, explore the fascinating world of strategies that overcome the impact of hormone fluctuations, recognizing the power lies within you to sculpt a strong and resilient physique. Embrace the journey, challenge your limits, and let your burst of strength inspire others to join you on this empowering path of fitness and wellbeing.

Taking one of these options and building them slowly will definitely show you progress but also give you fulfillment on your health journey. Where are you planning to start? Share with me below in the comments! I would love to hear your breakthroughs and if this information inspired you on changing or upgrading anything on your daily routines!

If you need help getting started or taking your journey to a whole new level, integrating techniques and innovations that the vast majority of people are unaware of, (which are more efficient and done in less time with less effort), I would love to help! Check out my personalized service of Holistic Well-being Consult to see if it's right for you! Schedule a Free Discovery Call with me.

Can’t wait to hear from you!

With grateful heart,

Evie

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References:

[1] https://www.healthline.com/nutrition/essential-amino-acids#benefits-of-supplementing

[2] https://www.nccih.nih.gov/health/vitamins-and-minerals

[2] https://www.hsph.harvard.edu/nutritionsource/vitamins/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513193/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3852811/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093334/

[5] https://pubmed.ncbi.nlm.nih.gov/22777332/

[6.1] https://pubmed.ncbi.nlm.nih.gov/18981046/

[6.2] Jaquish, J., et al. (2020). The effects of 16 weeks of variable resistance training on muscular adaptations in trained males. Journal of Sports Science and Medicine, 19(3), 534-542.

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329318/

[8] Bogaerts, A., et al. (2007). Impact of whole-body vibration training versus fitness training on muscle strength and muscle mass in older men: A 1-year randomized controlled trial. Journal of Gerontology: Medical Sciences, 62(6), 630-635.

[8] Rogan, S., et al. (2018). Whole-body vibration exercise training reduces arterial stiffness in postmenopausal women with prehypertension and hypertension. Menopause, 25(6), 678-685.

[9] https://ijrep.org/personalized-adaptive-resistance-training-is-superior-to-traditional-resistance-exercise-a-randomized-controlled-trial/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8934617/

[11] https://pubmed.ncbi.nlm.nih.gov/24072967

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388288/

[14] https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle/

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8934617/

[16] Antoni, R., et al. (2018). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrients, 10(10), 1-13.

Some of other references teachers: Dave Asprey, Ben Greenfield, Dr Amy B Killer, Regan Hillyer, Dr Anna Cabeca OBGYN, Kelly Casperson MD, Katrine Volynsky, Mary Claire Haver MD FACOG CCMS, Dr Corinne Menn OBGYN, Dr Vonda Wright – Surgeon, Dr Mindy Pelz, Dr Tabatha Barber OBGYN, Eric Edmeades, Andrew Huberman PhD, David Sinclair PhD, Shawn Wells MPH RD CISSN FISSN, Dr Gabrielle Lyon-Kronstedt, Danette May, Orshi McNaughton FDN-P HHP, Lauren Berlingeri, Rachel Varga BScN RN CANS