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BIOHQ
@biohq.bsky.social
17 followers 47 following 64 posts
🔬 Science-based Wellness & Biohacking 🍀
🔥 Follow for Proven Tips & Tools 💪🧠⚡

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biohq.bsky.social
🌞Near-infrared light from #Sunlight boosts #Vision by enhancing the function of #Mitochondria
• Even when applied to your BACK
• Even if your eyes are fully covered
• Even through shirts and sweaters

nature.com/articles/s41...
#healthsky
🧵⏬
July 10, 2025 at 2:11 PM
biohq.bsky.social
"The findings of the #metaanalysis [of 9 randomized placebo-controlled clinical studies] showed a significant effect of #Ashwagandha formulations on the Perceived #Stress Scale (PSS), Hamilton #Anxiety Scale (HAS), and serum #cortisol levels compared to the placebo group."

#healthsky #mentalhealth
May 12, 2025 at 4:02 PM
biohq.bsky.social
🧠 #Focus & #Concentration 🧠

1. Dopamine (motivation & attention): Cold Showers, Sunlight, L-tyrosine, Rhodiola
2. No Blood Sugar Spikes: Protein + healthy Fats + low-glycemic Carbs
3. The 90/20 Rule: Work for 90 minutes, then rest for 20

#mentalhealth #studying #adhd #healthsky
3/9🧵⬇
May 12, 2025 at 2:10 PM
biohq.bsky.social
🍏 #GUT #HEALTH 🍏

#PREBIOTICS (fiber) = food for good gut bacteria
🍌 Bananas
🌾 Oats
🍎 Apples
🍅 Tomatoes
🧅 Onions & Garlic
🥭 Mangoes
🍫 Dark Chocolate
🍠 Sweet Potatoes

#PROBIOTICS contain good bacteria 🦠
🥣 Yogurt
🥬 Sauerkraut
🌶 Kimchi
🍵 Miso
🧊 Tempeh
🧃 Kombucha
🥛 Kefir
🥢 Natto

#healthsky #guthealth
May 10, 2025 at 2:52 PM
biohq.bsky.social
Changes in #Hormone levels after 60 days of 240 mg #Ashwagandha extract intake in a 60-day, randomized, double-blind, placebo-controlled #study of 60 healthy adults

Cortisol📉
Testosterone📈

(adapted from Lopresti, A. L. et al., 2019)
Graph showing changes in hormone levels over 60 days of 240 mg Ashwagandha extract intake. The left panel displays cortisol levels decreasing in the Ashwagandha group compared to placebo. The middle panel shows DHEA-S levels decreasing in the Ashwagandha group, while the right panel indicates testosterone levels rising in the Ashwagandha group. Measurements were taken at Day 0, Day 30, and Day 60, with error bars indicating variability.
May 8, 2025 at 4:50 PM
biohq.bsky.social
😴 #SLEEP & #RECOVERY🔋

1. Blue-light filter app after sunset
2. No caffeine after 3 pm
3. No meals within 2h of bedtime
4. Magnesium, Ashwagandha
5. Melatonin microdosing 0.3–1 mg
6. Going to bed at 9-10 pm
7. Sleep in darkness & silence
8. Lemon Water & Sunshine after waking up

#healthsky
May 7, 2025 at 4:27 PM
biohq.bsky.social
🍏 "...Just 4% of American #men and 12% of American #women are adequately consuming dietary #fiber..."

#healthsky
Screenshot of the American Journal of Lifestyle Medicine article titled 'The Importance of Dietary Fiber for Metabolic Health' by William J. Bulsiewicz. The publication details include the volume and issue number, publication date, DOI, and author information.
May 5, 2025 at 3:29 PM
biohq.bsky.social
🔥 10 Ways to Boost #DOPAMINE 🔥

Feeling unmotivated? Foggy? Low drive?
It might be your dopamine system.

Here’s how to #boost it #naturally—without pills. Backed by #science 🧠
🧵Thread 1/4:

☀️ #Sunlight
Daily light exposure = dopamine boost + mood regulation.
May 4, 2025 at 4:12 PM
biohq.bsky.social
😴 #Metaanalysis of #Ashwagandha vs placebo on #Sleep in:
1) #Healthy adults
2) Adults with #Insomnia

Ashwagandha has shown improvements in all sleep parameters in all studies (see yesterday's post), in both healthy adults and adults with insomnia.
(adapted from Cheah, K. L. et al., 2021)
#healthsky
A screenshot of a meta-analysis displaying the effects of Ashwagandha extract on sleep parameters across different studies. The image includes a forest plot with subgroups for healthy adults and adults with insomnia. Improvements in sleep parameters are noted for Ashwagandha in both groups, with all studies reporting positive effects. The overall results indicate a significant favoring of Ashwagandha, represented by a diamond shape in the plot, alongside relevant statistical measures.
May 4, 2025 at 2:10 PM
biohq.bsky.social
😴 #Metaanalysis of #Ashwagandha versus Placebo on #Sleep Parameters.

Ashwagandha has shown improvements in all sleep parameters in all studies, in both #healthy adults and adults with #insomnia

#healthsky
A screenshot of a meta-analysis comparing the effects of Ashwagandha extract versus placebo on sleep parameters. The image features a forest plot with several studies listed. Improvements were observed in the following sleep parameters: overall sleep quality, sleep onset latency, total sleep time, and sleep efficiency. The overall effect size favors Ashwagandha, indicated by a diamond shape in the plot, along with significant statistical results.
May 3, 2025 at 2:10 PM
biohq.bsky.social
🍏 9 Things that Heal #Gut Health 🍏

🥗 Healing Gut Microbiome
• Fiber: Fruits, veggies, leafy greens, spices, nuts
• Fermented foods: Yogurt, kimchi, sauerkraut
• Polyphenols: Dark cocoa, herbal teas, berries
• Cut processed food & sugar

#guthealth #healthsky
1/2⬇️
April 27, 2025 at 3:30 PM
biohq.bsky.social
🥘 HIGH-PROTEIN #FOODS for #GUT HEALTH 🥘
(per 100g)

Soy Beans – 36g
Hemp Seeds – 33g
Lentils – 26g
Peanuts – 25g
Kidney Beans – 21g
Chickpeas – 19g
Flax Seeds – 18g
Sesame Seeds – 18g
Cashews – 18g
Tempeh – 17g
Walnuts – 15g
Chia – 13g
Oats – 12g
Wild Rice – 12g
Quinoa – 12g
Tofu – 12g

#healthsky
April 26, 2025 at 5:25 PM
biohq.bsky.social
💪⚡🔋 #Metaanalysis of Studies comparing groups with #Ashwagandha or placebo on the most common studied parameters related to #Fatigue & #Recovery

(adapted from Bonilla, D. A. et al., 2021)
#fitnesssky #training #weightlifting
Screenshot of a meta-analysis table comparing groups with Ashwagandha or placebo on parameters related to fatigue and recovery. The table includes data on physical health, muscle fatigue, sleep recovery, and cortisol levels, providing details such as mean change, standard deviation, and weight for each study. Results indicate a favorable effect of Ashwagandha on physical health, muscle fatigue, sleep recovery, and cortisol levels. Visual representations include forest plots showing standard mean differences and favorability towards Ashwagandha or placebo.
April 25, 2025 at 2:43 PM
biohq.bsky.social
🧬 #Ashwagandha root extract has demonstrated 20-29% #lifespan extension in the animal model (nematode C. elegans) in 2 studies.

#longevity #healthspan #healthsky
Screenshot of the article titled 'Withania somnifera root extract extends lifespan of Caenorhabditis elegans' from the journal 'Annals of Neurosciences'. The article includes authors Ranjeet Kumar, Kuldeep Gupta, Kopal Saharia, Deepak Pradhan, and Jamuna R Subramaniam, along with publication details and a DOI link. Screenshot of the article titled 'Withanolide A offers neuroprotection, ameliorates stress resistance and prolongs the life expectancy of Caenorhabditis elegans' from the journal 'Experimental Gerontology'. The article includes authors Bashir Akhlaq Akhoon, Swapnil Pandey, Sudeep Tiwari, and Rakesh Pandey, along with publication details.
April 25, 2025 at 1:09 PM
biohq.bsky.social
😍 #SUPPLEMENTS FOR #SKIN 😍

🍊 Vitamins
• Vitamin A: Cell renewal, Anti-aging
• Vitamin C: Collagen production, Brightening
• Vitamin E: UV defense, Antioxidant
• Vitamin D: Skin repair, Cell growth
• Vitamin B3 (Niacinamide): Elasticity, Barrier repair
• Vitamin B7 (Biotin): Texture smoothing

1/2 ⬇️
April 24, 2025 at 2:03 PM
biohq.bsky.social
💎 #Magnesium Cheat Sheet 💎

Why do You need it:
⚡Energy production
💪Protein synthesis & Muscle health
🧘‍♂️Calm, Balance & 😴Better Sleep
🧬DNA and RNA stability
❤️Cardiovascular health, and much more

#healthsky #fitnesssky #health #wellbeing
Thread 1/5⬇
April 23, 2025 at 5:11 PM
Reposted by BIOHQ
erictopol.bsky.social
We've made remarkable progress in the science of aging (geroscience) with readiness to apply this for "precision geromedicine."
A brilliant new review @cellpress.bsky.social
www.cell.com/cell/fulltex...
April 19, 2025 at 4:07 PM
biohq.bsky.social
😴 10 #SLEEP AIDS THAT WORK 😴
1. Blue light filter on screens after sunset
2. Avoid meals within 2h of bedtime
3. Skip hot showers/baths right before bed
4. The 7-7-7 Breathing: 7s inhale, 7s exhale, 7s breath-hold after exhale (30-60 cycles)
5. Sleep in complete darkness and silence

1/2
#healthsky
April 17, 2025 at 7:06 PM
biohq.bsky.social
🧠 "In COSMOS-Clinic, daily MVM [ #Multivitamin + #Mineral ] ... leads to a significantly more favorable 2-y change in episodic #memory. The meta-analysis within COSMOS cognitive substudies indicates that daily MVM significantly benefits both global #cognition and episodic memory."
Screenshot of an article from The American Journal of Clinical Nutrition, Volume 119, Issue 3, March 2024, pages 692-701. The title reads "Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS." Authors listed include Chirag M. Vyas, Alison W. E. Manson, Nancy R. Cook, Pamela M. R. Espeland, and others. Figure 3 from a research study illustrating meta-analyses of global cognition and episodic memory comparing multivitamin-mineral (MVM) and placebo groups among non-overlapping participants in COSMOS cognitive substudies. The figure includes mean differences and 95% confidence intervals (CI) for global cognition (0.07; p=0.0009) and episodic memory (0.06; p=0.007). It indicates the use of random-effects models for analysis, with references to statistical methods for assessing heterogeneity and significance. Key terms are defined, including COSMOS (COcoa Supplement and Multivitamin Outcomes Study) and SU (standardized units).
April 17, 2025 at 12:08 PM
biohq.bsky.social
🍏 #GUT HEALTH 🍏

🍌 #Prebiotics (Fiber):
Fruits, Vegetables, Nuts, Spices, Green Powders
🦠 #Probiotics:
Sauerkraut, Kimchi, Yogurt, Kefir
🍫 #Polyphenols:
Dark Chocolate, Green Tea, Berries, Green Powders
🥚 #Protein:
Lentils, Eggs, Hemp Seeds, Chia, Walnuts, Quinoa

🧵⬇ 1/2
April 16, 2025 at 10:42 PM
biohq.bsky.social
⚡ #Metaanalysis of Studies comparing groups with #Ashwagandha or placebo on the most common studied Parameters related to #Cardiorespiratory #Fitness

(adapted from Bonilla, D. A. et al., 2021)
A meta-analysis table comparing the effects of Ashwagandha versus placebo on cardiorespiratory fitness parameters. The table lists studies with their authors, year, mean change, standard deviation (SD), and standard mean difference (SMD) for VO2 max and hemoglobin levels. The results show varying effects, with the overall analysis favoring Ashwagandha in improving cardiorespiratory fitness, indicated by the diamond plot at the bottom. The heterogeneity and test statistics are also included.
April 16, 2025 at 8:20 PM
biohq.bsky.social
💪 #Metaanalysis of the efficacy of #Creatine supplementation combined with #resistancetraining on #Muscle #Hypertrophy

(adapted from Burke R. et al., 2023)
#fitnesssky #fitness #weightlifting #musclegrowth
A forest plot displaying the results of a meta-analysis on the efficacy of creatine supplementation combined with resistance training for muscle hypertrophy. Each study is represented by a horizontal line indicating the controlled standardized mean difference effect size, with confidence intervals shown as shaded areas. The studies include findings from Candow et al. (2011) to Raschke et al. (2021), with effect sizes ranging from -0.21 to 0.47. The average effect size is marked at the bottom as 0.22 (95% CI: 0.10, 0.34), indicating a statistically significant positive effect on muscle hypertrophy. A green scale illustrates the magnitude of the effect.
April 15, 2025 at 10:07 PM
biohq.bsky.social
#Metaanalysis of Studies comparing groups with #Ashwagandha or placebo on the most common studied Parameters related to #Strength / #Power

(adapted from Bonilla, D. A. et al., 2021)

#fitnesssky #fitness #weightlifting #resistancetraining
A data table summarizing the results of studies on Ashwagandha's effects compared to placebo and standard treatments. It includes columns for study names, year, sample sizes, mean changes, standard deviations, total weights, and standardized mean differences with confidence intervals. The table highlights parameters where Ashwagandha shows better results than placebo, specifically in upper and lower limbs one repetition maximum, handgrip strength, speed of response, and testosterone levels. At the bottom, a forest plot illustrates the overall effects of different interventions, with a diamond shape indicating the total random effects and favoring either Ashwagandha or placebo.
April 15, 2025 at 8:20 PM
biohq.bsky.social
🍏 High #Protein #Foods that are good for #GutHealth 🍏
(g/per 100g)

#SoyBeans 36
#HempSeeds 33
#PumpkinSeeds 29
#Lentils 26
#Peanuts 25
#KidneyBeans 21
#Almonds 21
#Chickpeas 19
#FlaxSeeds 18
#Cashews 18
#Tempeh 17
#Walnuts 15
#Chia 13
#Oats 12
#WildRice 12
#Quinoa 12
#Tofu 12
#healthsky #fitnesssky
April 15, 2025 at 2:29 PM
biohq.bsky.social
💪 "These results support a number of earlier studies that demonstrated that #creatine supplementation at low doses and without the use of the loading phase are effective for increasing maximal #strength and #endurance of upper limbs."

#fitnesssky
Follow for More 🔥
Screenshot of a research article titled "Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance," published in the Asian Journal of Sports Medicine, Volume 9, Issue 3 (e62739), on July 23, 2018. The authors include Jose de Oliveira Vilar Neto and several colleagues affiliated with the Federal University of Ceará, Brazil. The article is classified as a "Research Article" and includes author affiliations and contact details for the corresponding author.
April 14, 2025 at 8:15 PM