North American biohackers are long past generic advice. The edge now comes from targeting physiological levers that have quantifiable effects on mortality risk, metabolic control, and day-to-day performance. The following strategies prioritize biomarkers and interventions with robust data while keeping application practical and safe.
Train the Biomarkers That Predict Mortality
Cardiorespiratory fitness is one of the strongest predictors of lifespan. Across pooled analyses, every 1-MET increase in fitness associates with roughly 13 percent lower all-cause mortality, independent of other risk factors. Hitting 150 to 300 minutes per week of moderate aerobic work is linked with about a 20 to 25 percent reduction in mortality versus inactivity, with additional benefit from vigorous minutes.
Resistance training has its own survival signal. As little as 30 to 60 minutes per week is associated with approximately 10 to 20 percent lower all-cause mortality, with the largest benefits seen when strength work is combined with aerobic activity. Maintaining muscle and power matters for glucose disposal, fall prevention, and preserving independence.
Resting heart rate tracks long-term risk as well. Large cohort data suggest each 10 beats-per-minute increase in resting heart rate associates with around a 9 percent rise in all-cause mortality. Zone 2 training, aerobic intervals, improved sleep, and managing stimulants are reliable levers to drive this metric down over time.
How to apply it
Build a base of 3 to 5 hours per week of mostly low-to-moderate aerobic work you can nose-breathe through, and layer 1 to 2 brief high-intensity sessions for mitochondrial stimulus. Strength-train major movement patterns 2 to 3 days weekly, prioritize progressive overload, and keep at least one session focused on power and speed for neuromuscular reserve.
Protein, Creatine, and Omega-3s for Structural Resilience
Protein intake at the standard 0.8 g/kg/day leaves many active adults under-fueled for muscle retention. Expert groups focused on aging and performance generally support 1.2 to 1.6 g/kg/day to optimize muscle protein synthesis, with 0.4 g/kg per meal across three to four meals to reach the leucine threshold that triggers synthesis. This approach becomes more important with age due to anabolic resistance.
Creatine monohydrate is one of the most studied ergogenic supplements. Consistent use increases high-intensity work capacity and strength by about 5 to 15 percent across various protocols, and it may support cognition under sleep restriction. A practical dose is 3 to 5 g daily without a loading phase; long-term safety data in healthy adults are reassuring when kidney function is normal.
Marine omega-3s support both recovery and cardiometabolic health. Prescription-grade EPA/DHA at 3 to 4 g per day reduces triglycerides by approximately 15 to 30 percent, and lower non-prescription intakes still help correct low omega-3 status common in North America. Adequate omega-3 intake may also reduce soreness after unaccustomed exercise and support heart rate variability.
How to apply it
Anchor each meal around 25 to 40 g of high-quality protein, add 3 to 5 g creatine monohydrate daily, and ensure two to three servings of oily fish weekly or consider a vetted fish oil to close gaps. Recheck lipids and omega-3 status if you adjust doses meaningfully.
Tighten Glycemic Control Without Guesswork
About one in three U.S. adults has prediabetes, and many are unaware of it. Waist circumference above 40 inches for men and 35 inches for women is a simple, validated signal of higher cardiometabolic risk. Lifestyle intervention that achieves 5 to 7 percent body-weight reduction has been shown to cut progression to type 2 diabetes by roughly 58 percent in high-risk adults.
Training remains the cornerstone. Aerobic exercise increases insulin sensitivity within days, and resistance training expands the glucose reservoir by increasing muscle mass. Early time-restricted eating, where most calories land within a 6 to 10-hour daytime window, has demonstrated improvements in insulin sensitivity and blood pressure in small controlled trials, even without weight loss. It works best when aligned with a higher-protein breakfast and the largest meal earlier in the day.
Protein-forward, minimally processed meals that pair carbs with fiber and fat blunt postprandial glucose excursions. If you use a continuous glucose monitor, aim for most spikes to peak under about 140 to 150 mg/dL and return to baseline within 2 to 3 hours, recognizing that context, timing, and muscle glycogen all influence readings.
Sleep as a Performance and Longevity Multiplier
Roughly one in three U.S. adults does not reach 7 hours of sleep, and short sleep impairs glucose regulation and recovery. Experimental studies show insulin sensitivity can drop markedly after several nights of 4 to 5 hours, while hunger hormones shift toward higher intake of calorie-dense foods. Over months and years, this compounds into visceral fat gain and higher cardiometabolic risk.
Treat sleep like training. A consistent schedule, a cool dark room, morning light exposure, and winding down at least an hour before bed are the highest-yield moves. Keep caffeine confined to the first half of the day and avoid alcohol close to bedtime if you want to preserve deep and REM sleep. Magnesium glycinate or threonate and 2 to 3 g glycine before bed can help some sleepers, but the basics drive the majority of results.
Heat, Cold, and Experimental Adjuncts
Heat exposure has strong observational backing. In Finnish cohorts, 4 to 7 sauna sessions per week were associated with about 40 percent lower all-cause mortality compared with once weekly, alongside fewer fatal cardiovascular events. While associative, the signal aligns with improvements in vascular function, blood pressure, and cardiorespiratory fitness seen in training studies.
Cold water immersion has targeted uses. Applied immediately after lifting, it can blunt muscle hypertrophy and strength gains, so save cold exposure for rest days or endurance sessions when the goal is to reduce soreness or recover between competitions. Short exposures are sufficient to trigger catecholamine and perceived recovery benefits; safety and gradual acclimation come first.
Interest in tissue-healing peptides is growing, but human evidence is limited. For example, BPC-157 shows promising effects on tendon, ligament, and gut healing in animal models and cell studies, yet controlled human trials are sparse, and products sold online are not FDA-approved drugs. If you choose to buy BPC-157 online, understand the experimental nature, source quality, and legal status, and discuss risks with a clinician.
The throughline is simple: train for cardiorespiratory and strength capacity, eat to support muscle and glycemic control, guard sleep, and use heat and cold with intention. Let biomarkers guide you, iterate patiently, and the compounding returns will show up in both performance and healthspan.
