Episode 2622: Why Biohacking Sucks for Longevity
Podcast: Mind Pump: Raw Fitness Truth
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Producer: Doug Egge
Release Date: June 19, 2025
In Episode 2622 of Mind Pump: Raw Fitness Truth, the hosts delve into the contentious topic of biohacking and its impact on longevity. With over 40 years of combined experience in the fitness industry, Sal, Adam, and Justin critically examine the effectiveness of biohacking practices and propose science-backed strategies for enhancing health span.
Introduction to Biohacking
Sal Di Stefano kicks off the discussion by defining biohacking:
"Biohacking essentially is a practice of using science, technology, lifestyle interventions to optimize physical, mental performance, health and longevity. Now, the problem that I have with biohacking is it focuses a lot on, like, minor contributors or technology or the latest supplement or whatever, and they miss the forest for the trees."
[02:38]
The hosts express skepticism about the biohacking community's emphasis on niche technologies and supplements, arguing that these often distract from more impactful, evidence-based practices.
Wearable Devices: A Double-Edged Sword
Sal discusses the proliferation of wearable fitness trackers:
"Wearable devices use trackers, right? ... I don't see the average person putting on an aura ring and then it's significantly improving their health."
[07:29]
While acknowledging that devices like Fitbit and the Oura Ring can be beneficial for fitness enthusiasts, the hosts caution against over-reliance on data points, which can sometimes lead to unhealthy obsessions. Adam Schafer adds:
"I don't think data or data points is the missing link. ... Wearable devices ... are gonna cause any benefit. I think it'll be great for the fitness fanatic ... but even then, ... someone who's fanatical and obsessed is healthy as well."
[09:55]
Justin Andrews emphasizes the importance of coaching in interpreting wearable data effectively:
"They can interpret a lot of the data ... guide and direct based off of some of the data points."
[12:56]
Nootropics: More Hype Than Help
The conversation shifts to nootropics—supplements aimed at enhancing cognitive function.
Sal critiques the efficacy of nootropics:
"There's a huge supplement market now for nootropics. ... one of them makes the biggest difference. ... good sleep first and foremost."
[16:17]
She argues that foundational health practices like quality sleep and a proper diet significantly outperform nootropic supplements. Adam concurs:
"Even the best studied nootropics ... pales in comparison to improving your sleep by 10% and even your diet."
[17:35]
The hosts highlight that many nootropics offer perceived benefits without substantial real-world improvements, often leading to dependencies rather than genuine enhancements.
Core Strategies for Longevity
Shifting away from biohacking, the hosts outline key strategies backed by scientific evidence to promote longevity:
1. Whole Foods Over Processed Foods
Sal underscores the detrimental impact of heavily processed foods on brain health and overall longevity:
"Avoiding heavily processed foods, stick to whole foods, you'll get a radical impact on your longevity."
[23:09]
She cites studies showing that processed foods can have drug-like effects on the brain's reward centers, leading to overeating and other negative health outcomes.
Adam shares practical experiences, noting significant health improvements in clients who adopt a whole-foods diet for 30 days:
"I've never had a client who has stuck to a 30 day whole food diet ... they see a significant impact on like all significant, significant hair, skin, mood, sleep, digestion, energy."
[25:18]
2. Prioritize Quality Sleep
Sal emphasizes that sleep is a fundamental pillar of health, often overlooked in modern lifestyles:
"Sleep is so important ... you can't get rid of it. ... poor sleep is a terrible contributor to poor longevity."
[28:22]
The hosts discuss the historical context of sleep patterns and how modern technology disrupts natural rhythms. Adam suggests structured sleep routines to enhance quality:
"Put a routine together where ... get a full night's rest and then get up ... notice the difference in two days."
[30:01]
3. Increase Daily Activity
Sal advocates for incorporating more walking into daily routines:
"Just walking 8,000 steps a day has profound health benefits."
[35:40]
She highlights the drastic reduction in daily steps compared to past generations and the associated negative health impacts. Adam adds personal anecdotes about the benefits of increased sunlight and movement.
4. Strength Training
Sal simplifies strength training for longevity, recommending minimal yet consistent effort:
"Once a week ... is all they did. And then they walked the other days."
[40:37]
She explains that even minimal strength training can preserve muscle mass and improve insulin sensitivity, offering substantial longevity benefits without the need for intensive workouts.
5. Community and Big Picture Practices
Sal concludes with the importance of social connections and community involvement:
"Loneliness now has become one of the number one risk factors for poor longevity."
[46:47]
She advocates for engaging in meaningful community activities, whether through spiritual practices, charity work, or other forms of community service, to enhance mental well-being and longevity.
Adam echoes this sentiment, emphasizing the fulfillment derived from serving, giving, or teaching:
"Find a way to serve, give or teach ... and the rewards from that and happiness that will come from that ... is tremendous."
[46:52]
Conclusion
The hosts collectively argue that while biohacking presents itself as a cutting-edge approach to health and longevity, it often fails to address the foundational aspects that significantly impact health span. Instead of focusing on the latest gadgets and supplements, they advocate for:
- Whole Foods Diet
- Prioritized Quality Sleep
- Increased Daily Activity
- Consistent Strength Training
- Meaningful Social Connections
By adhering to these evidence-based practices, individuals can achieve substantial improvements in their health and longevity without falling prey to the complexities and potential pitfalls of biohacking.
Notable Quotes:
"Biohacking focuses a lot on minor contributors [...] and they miss the forest for the trees."
— Sal Di Stefano [02:38]
"Wearable devices can become your master ... your diet tracker can become tyrannical."
— Sal Di Stefano [08:52]
"Good sleep first and foremost [for cognitive performance]."
— Sal Di Stefano [16:27]
"Just walking 8,000 steps a day has profound health benefits."
— Sal Di Stefano [35:40]
"Loneliness has become one of the number one risk factors for poor longevity."
— Sal Di Stefano [46:47]