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The Problem With Biohacking, Optimization, and The Wellness Industrial Complex 2.0

In the self-help, biohacking, and personal improvement crowds, people often turn their entire lives into work, all in the name of getting better and living forever. I know some who get so into optimization, recovery-tracking, cold-exposure, and nutrient timing that every meal and shower—and even sleep—becomes something to excel at for a future goal.

No wonder everyone is exhausted.

If the wellness industrial complex of the last decade was focused on “self-care” via lotions, potions, and pills, then this decade is shaping up to be one that champions “optimization” via neurochemical engineeringfreezing showers and baths“zone two” trainingmTor, and greens powders.

This new wave of wellness rests on the complexification of everything using jargon and scientific terms (or in some cases, simply scientific sounding terms) to describe habits and practices that promise a version of physical, and sometimes spiritual, enlightenment. But there’s a difference between an activity sounding super important, versus an activity actually being super important. Just because you can measure something, doesn’t mean it matters.

Consider the much-hyped linkage between waking up, submerging oneself in ungodly cold water, and “up-regulating feel-good molecules like dopamine, serotonin, and norepinephrine.” It very well may be the case that freezing water is useful but you know what else likely has an effect similar to those same neurochemicals? Having a coffee and taking a morning poop. There are myriad activities—a long walk out of doors, deadlifting, gardening, dancing, swimming, watching a sunset—that make us feel good, many of which are easier, more accessible, more enjoyable, and more beneficial than a cold plunge.

Might some new-wave wellness techniques work for certain people in certain situations? Absolutely. But I have three main concerns:

First, for those trying to understand health, wellness, and longevity, the conversation will get flooded with so much static that it will be impossible for laypeople to separate fact from fiction and hype from efficacy. If everything sounds fancy, scientific, authoritative, and like it is effective than how can people discern what actually works? The zone gets flooded with crap.

Second, many new-wave wellness habits and practices are actually quite hard to sustain. You’ve got to eat specific nutrients during specific hours, wake-up and start an elaborate morning routine, and so on. Yes, we should strive to be healthy and excellent and all that, but sometimes the key to adult life—especially if you’ve got kids—is that you’ve just got to order a pizza and move on. It’s better to be consistently good enough than it is to try and be perfect and consistently fail.

Third, by complexifying everything in health, wellness, and longevity we may make it harder to do the activities that matter most. Complexity is a way to avoid facing the reality that what really matters for most things in life is simply showing up and doing the work. The more complex you make something, the harder it is to stick with it. Complexity gives you excuses, ways out, and endless options for switching things up all the time. Complexity is procrastination’s best friend.

What Actually Matters for Health, Wellness, and Longevity (and How to Stick With It)

What we know genuinely matters for health, wellness, and longevity, based on decades and decades of evidence, is actually quite simple.

According to research published in 2011 in the American Journal of Health Promotion, adopting basic healthy lifestyle behaviors can increase lifespan by a whopping 11 years! A 2016 study published in the British Medical Journal found that the same behaviors—physical activity, avoiding highly-processed foods, not smoking, and limited alcohol consumption—reduce all-cause mortality, or someone’s chance of dying at any given time, by 61 percent. I’ll summarize the key behaviors—the stuff that actually works—shortly.

For each, of the following, keep in mind three overarching principles. First, do the thing as best you can. Second, don’t freak out if you can’t do the thing. Third, don’t let not doing the thing because something came up be an excuse for forgetting about the thing altogether.

Let’s take sleep as an example. Sleep really is that important. You will get no argument from me on that. I am right there with the optimizers on the value of sleep. But it is also true that you can have poor sleep for an extended period of time and not suffer any detrimental long-term consequences. We know this because research shows that people who have children—the ultimate sleep disrupters—live longer than those who don’t. Not sleeping for a period of time still sucks and makes most people, myself included, feel like crap, but it is not going to kill you.

Move Your Body Every Day
Aim for at least 30-45 minutes. More is great. The efforts need not be heroic. A brisk walk (or equivalent) will do. Bonus points for getting after it outdoors.
Avoid Highly-Processed Foods
I define this as stuff that comes wrapped in plastic and includes added sugar, sodium, or gobs of saturated fat. (Think: fast food and candy.) No nutrient is good or bad. An apple is a carbohydrate. So is a skittle. Keep it simple and avoid the crap.
Sleep At Night
The research is clear. Aim for seven or more hours of sleep every night. It is during that sleep that your mind and body repair and grow.
Limit or Cut Alcohol
I enjoy an occasional drink AND I think it’s crazy how widely accepted alcohol use is. If you want to feel and do your best—shoot for less than three drinks per week (not all at once). Some may not like hearing this. That’s fine. It’s all cost-benefit.
Build Community and Friendships
Loneliness is every bit as bad for you as smoking or drinking too much. Don’t fall for the trap of “optimizing your life” but in doing so crowd out time for friendships and community. We need genuine connection to do good and be well.
No Tobacco or Nicotine
A vape pen may be better than a cigarette but it’s still not good for you. It hurts your health and performance. Quitting is SUPER HARD. But it’s worth it. Find a program or an expert to help. Be patient with yourself. Just do it.
Stay Intellectually Engaged
Don’t stop learning. Read books. Have meaningful conversations. Continue to master old skills or develop new ones.
So much of the stuff out there on health and longevity is bunk. Focus on nailing these habits for six months and see how you feel.
Brad

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1 Comment

  1. Jenny B on November 17, 2022 at 5:27 am

    Thanks for navigating through the wellness chaos. I’m in the wellness and sports coaching profession as well as have become increasingly disturbed by practitioners who jump into the “new wave wellness techniques”. So thank you for this thoughtful rant/message.

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