Bio-What? Dr. Pete Barry On 2025’s Biohacking Boom
Peak Potential
By Yana Van Der Byl | 4th March 2025Wellness is getting an upgrade — smarter, sleeker, and scientifically dialled in. endurance testing, and vitamin infusions are redefining performance and recovery. Where science meets luxury, biohacking turns optimisation into an art. Elevated energy, sharper focus, effortless glow — this is the future of feeling and looking your best.
What are the most science-backed bio hacks for extending lifespan and overall health as we age?
The heavy hitters are aerobic exercise, resistance training, caloric restriction and good quality sleep. Generally trying to get 150-300 min of cardio / zone 2 training, 1-2 high intensity interval sessions, 2-3 full body strength training sessions, and 7-9 hours of regular good quality sleep per night can reduce the risk of death by up to 40%.
What are the biggest misconceptions or risks when it comes to diet and aging?
One possible misconception is that it triggers autophagy or recycling of dysfunctional parts of the cell. So far, the evidence for autophagy in humans is limited. NAD is a vital molecule in the human body involved in energy transfer and enzymatic processes. Research has shown levels do decline with age in muscle, skin, and the brain.
Cold plunges, red light therapy, and strength training are said to slow aging at a cellular level — how effective are these for longevity, and how should they be used for maximum benefit?
Resistance training has the most evidence supporting its role in health and longevity. Higher muscle strength correlates with lower all-cause mortality. Aging muscle power declines the quickest, then muscle strength then muscle mass. Workout 2-3 times per week with explosive movements, heavy compound lifts, and hypertrophy. If you’re time poor this is a priority over other therapies. There isn’t any direct evidence to support cold plunges and red-light therapy for longevity however the associated benefits may improve health and lifespan.
Sleep is a key factor in aging well — what are the most impactful, evidence-based ways to optimise sleep for long-term health and longevity?
The most evidence-based tips for optimising sleep are collectively called sleep hygiene. Regular bedtime and wake up time will establish your circadian rhythm. Avoiding blue light as it suppresses a sleep hormone melatonin. Avoid late night large meals, snacking, afternoon/ evening caffeine, alcohol too close to bedtime. If you suffer from chronic initial insomnia, you can brute force your way to better sleep with sleep restriction therapy or alternatively seek a psychologist trained in CBT-I.
Cognitive decline is a major concern with aging — what are the safest and most effective strategies for preserving brain function and mental sharpness over time?
Stress management with regular mindfulness and breath work can help prevent hippocampal atrophy. The Mediterranean or MIND diet rich in omega 3, micronutrients, and polyphenols are associated with a significantly lower rate of Dementia. At Bespoke Longevity we assess risk factors and early diagnosis of cognitive impairment. We do this by looking at advanced biomarkers for vascular disease, inflammation, and AI brain volumetrics to detect and then optimize to prevent cognitive decline.
P.S. Book a longevity consultation, mention “STYLE”, and enjoy a complimentary skin analysis plus an HBOT (hyperbaric oxygen therapy) trial!
