The board
5 levels, 1 map
3 progressive levels, the Bridge of Prevention running across all of them, and a final move. It is the same shape as the map in the book. Open any level to see what is inside it.
Go further than lifestyle — with curiosity and precision
Biohacking is not a trend to copy or somebody else’s morning routine. It is taking your own biology seriously: watch it, change one thing at a time, keep what works for you and drop what does not. This is where lifestyle meets technology — supplements chosen for a reason, medicines used deliberately, heat and cold and light, and enough data to tell you whether any of it is landing. You do not have to finish Level 01 to come in here; for plenty of players, an upgrade is what finally makes the basics interesting.
Open any part of this level to see what is in it.
01Supplements
12 things
Not a shelf of jars. A short list chosen for what your own body is actually short of, and reviewed as often as your bloods are — and several of the things below interact with prescription medicines, so the list starts with whoever looks after yours.
- Creatine
- Omega-3
- Magnesium
- Vitamin C
- Vitamin D3 with K2
- Senolytics
- gliSODin
- Probiotics
- Methylene blue
- Nattokinase
- Berberine
- Spermidine
Sirtuins
A repair crew that only clocks in if there is enough of a particular fuel around. Much of the last decade of longevity supplements has been an attempt to top up that fuel.
AMPK
A fuel gauge that, when it reads low, tells the cell to tidy up and burn what it has rather than store more.
Autophagy
Your body’s clean-up crew. It takes old, broken cell parts, breaks them down, and uses the pieces to build new ones. When it slows, the debris accumulates, and that accumulation is a big part of what ageing looks like from the inside.
Also one of the 12 hallmarks of ageing — 05 · Disabled macroautophagy
So I tell people: pick one or two supplements, don’t go and take ten — because we just don’t know what that is doing.
Brian is one of the most cited people in this field, and this is what he actually tells people. It is also the discipline of this whole level in one line: change one thing, watch what happens, keep it or drop it. A cupboard with twenty bottles in it is not an upgrade, it is noise.
02Medications
5 things
Medicines built for one job that turn out to help with ageing. Powerful, prescription territory, and never a solo experiment.
- Metformin
- Rapamycin
- GLP-1 receptor agonists — and the dual GIP/GLP-1 receptor agonists
- Exercise-mimicking drugs
- Hormone replacement
mTOR and its suppression
A manager that decides whether the cell builds or cleans. Left on permanently you get growth without maintenance. The goal is not to switch it off — you need it to build muscle — but to stop it running all day.
Also one of the 12 hallmarks of ageing — 06 · Deregulated nutrient-sensingInsulin sensitivity
How well your body handles what you eat. When it slips, blood sugar stays high for longer after every meal, and the damage is cumulative.
03Basic treatments
10 things
Heat, cold, light, pressure, touch — and closeness. Cheap, widely available, and they work on recovery, inflammation and the nervous system rather than on anything exotic.
- Sauna
- Cold plunges
- Red light
- Floating
- Neurofeedback
- Massage
- EMS
- Somatic therapy
- Vagus nerve stimulation
- Sexual activity
Hormesis
Give the body a small challenge and it over-repairs. That is why training, heat, cold and fasting all work by the same logic — you are not avoiding stress, you are choosing the right size of it.
The people who were sexually active, who had sex at least once a week, had a 50% lower all-cause mortality rate compared to the people who were not sexually active … and that is from cancer, cardiovascular disease. It is a correlation. It is not causation.
Amy adds the caveat herself, in the same breath, and I have never let that number travel without it. I keep it here because it is the part of longevity nobody puts on a conference slide — intimacy, closeness, being wanted. This level is not only what you swallow or step into.
04Advanced treatments
7 things
The clinic end of the level — oxygen under pressure, stem cells, peptides, infusions. Real promise and uneven evidence: most of it is not approved for ageing anywhere, so ask what is actually known before you pay for any of it, and ask who is responsible if it goes wrong.
- HBOT — hyperbaric oxygen
- Cryotherapy
- IV infusions
- Stem-cell therapies
- Exosomes
- Peptides
- Always search for more
Stem cell exhaustion
A workshop keeps a rack of good blank timber for repairs. Every year the rack holds a little less, and what is left is harder to work. Nothing looks wrong until something needs mending.
Also one of the 12 hallmarks of ageing — 09 · Stem cell exhaustion05Psychedelics & emotional healing
5 things
Trauma carried for decades shows up in the body, and these therapies are opening doors that talking alone has not. Where they belong is a room with trained people in it — a clinical setting, or a tradition that has done this for generations. Never alone, and never casually.
- MDMA-assisted therapy for trauma
- Psilocybin for depression
- Ketamine for depression and stress
- Local tribe therapies
- Ceremonial therapies
Stress, cortisol and the alarm that never switches off
An alarm built to ring for a minute, ringing all night. The sound is not the problem. Not being able to switch it off is.
Psychedelics are known to be anti-inflammatory. And the stress, that inflammation, in the brain and the body — as you well know, it accelerates aging. So I am certainly not suggesting just be on psychedelics all the time, but rather the combination … the healing work that’s done.
This is the sentence that put this group on the map. Heal the trauma and you take the stress off the body; take the stress off and the inflammation comes down; bring the inflammation down and your cells wear out more slowly and you get fewer diseases. It is not a mood improvement, it is a longevity intervention — and Nick is the first to say the medicine is the smallest part of it. The preparation and the integration are the work.
06Cosmetology & skin
8 things
Skin is the shield your organs live behind, so looking after it is not vanity. And feeling younger has a habit of following looking it.
- Skin is the shield of your organs — heal it and protect it
- Lasers
- Micro-needling
- Peptides
- Creams
- Organic sunscreen
- Healthy teeth
- If you look younger, you feel younger
Cellular senescence
Cells that retired but stayed in the building, complaining loudly enough to make everyone else worse at their jobs.
Also one of the 12 hallmarks of ageing — 08 · Cellular senescence
Aging is a malleable process, and more and more science is learning so much more about it: how you can reverse aging or how you can slow down the speed of aging.
Alessandra and Carolina Reis Oliveira built a company on this one idea, and they went at it through the skin — the organ you can see, reach and measure without opening anybody up. That is why this group is not vanity. If ageing is malleable anywhere, the easiest place to prove it is the surface, and what works there tells you something about everything underneath.
07Tech & tracking
10 things
Rings, watches, patches and apps turn your body into something you can read. Worth it when a number changes what you do, and clutter when it does not.
- Watches
- Bands
- Rings
- Continuous glucose monitors
- Apps that analyse your data
- Neuro-biofeedback
- EMS
- Sleep tracking
- Training tracking
- Nutrition tracking