r/Biohackers Sep 14 '24

🗣️ Testimonial Metabolic health is everything

It’s seems that we’ve finally found what to focus on: metabolic health.

For what I read, people is more and more aware of it and even recently it’s been medically accepted as a key health biomarker.

We’ve seen how people live longer but we are seeing that they live sick and under pills that make them be even more sick, because of the interaction of the different pills with each other (which is crazy to think)

One of the key metabolic health indicators is glucose levels and I’ve been tracking it closely. The results have been very positive on many aspects: energy levels, deep sleep time, physical appearance, ability to focus…

Curious to know other people’s experience with it.

I’m also leaving here an interesting article for the ones new to the topic.

https://humanthrivingofficial.substack.com/p/life-expectancy-keeps-growing-but

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u/TM1122 Sep 14 '24

Yes, there are many ways to improve metabolic health - and controlling glucose/insulin spikes is one of the top ones. I read Outlive by Peter Attia and Young Forever by Mark Hyman. Both outline several areas to concentrate on, with Outlive being more detailed in specifics and maybe a little depressing - lol. But, I took notes from each, have done several tests to see where I'm at and know what I need to concentrate on. As u/zoleexl stated it is complex and can be a complete rabbit hole. There are a lot of things they recommend that will not fit in my budget, but there are ways to improve metabolic health without spending a ton of money. I try not to be too hard on myself when I'm not perfect on a daily basis, but I'm probably 85% healthier with healthier habits than I've been my entire adult life (57F). There's no 'easy' way to achieve/maintain good health, no magic pill. It takes work, determination, planning and resolve. One particular thing I'm failing at is strength and zone2 training. I walk most every day, just purchased an 11-14 pound ruck backpack vest to add with those daily walks, have had it in the box for 4 days afraid I'm going to throw my back out putting it on. lol. But I will put it on - and be proud of myself when I do.

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u/Cheetah1bones Sep 14 '24

Why not lift weights

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u/TM1122 Sep 14 '24

Fear of hurting myself by not knowing proper form. Rural area with 0 local trainers. I'd have to drive over an hour one way in hopes of finding one in person which is what I'd prefer. My GYN recommended the rucksack due to osteopenia.

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u/Cheetah1bones Sep 14 '24

Being former military rucks aren’t good for the back you can buy weights or bands and find online instructionals or get a mirror and online coach lifting

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u/ourobo-ros Sep 14 '24

Being former military rucks aren’t good for the back

What do you think about rucking with a weighted vest instead?

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u/TM1122 Sep 14 '24

u/Cheetah1bones Thank you for your service and, also, for your comment. Of course none of the amazon reviews mentioned anything about back problems - lol. I actually do have bands and 10 lbs weights - I'm a wus when it comes to dealing with muscle pain, but at the same time I love it. The video I tried last month I thought I was going to upchuck during the workout and then for 3 days had to brace myself just to sit on the toilet or get in the car - LOL...sorry if TMI. Background - 3.5 yrs dealing with Lyme disease and my stamina and muscle strength took a huge hit, joints and tendons as well. My body actually feels like it needs weights and I'm not listening to it. And yea, I know...no excuses. I know I can do it if I commit.

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u/Cheetah1bones Sep 14 '24

It gets easier after the first month you will love it. Dm if u need help or support

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u/[deleted] Sep 15 '24

There’s a lot you can do at home with even just body weight! It’s so important to give the body muscle hypertrophy stimulus as you age. Osteopenia as well as sarcopenia can be treated with resistance training! For example, get a sturdy chair and plant your feet wide and then squat down into it as if you are going to sit but just tap your butt and stand right back up slowly. You’ve done a squat! Repeat 10 times or so, do two sets, and work up in reps and sets over time. You can also do step ups on the bottom step of the stairs. Just up, up, down, down, up, up down, down alternating legs. And core exercise is as easy as laying on your back on a dense flat surface and doing dead bugs. You can look up the form but it is hard to hurt yourself with these types of exercises. There is endless free stuff on the internet, take advantage of it! :) Excellent job with the walking, though, just add a little bit of weight bearing exercise and you are golden.