Top 5 Biohacks for 2025 By Dr. Jeff Gladd

⚕️Find a Trusted Practitioner – Patients need personalized guidance rather than relying solely on podcasts, books, or DIY labs. Finding the right practitioner—even if it takes a few tries—can provide clarity in a noisy health space.

🏋️‍♂️ Prioritize Muscle Health – Strength training, protein intake, and creatine are essential. Many underestimate their protein needs and the role of muscle mass in long-term health, especially when on appetite-suppressing medications like GLP-1.

🍰 Avoid Perfectionism – Balance over rigidity: it’s vital to have a solid health foundation, but also allow room to enjoy life’s pleasures like desserts and family gatherings without guilt.

🔁 Seek Second (and Third) Opinions – Don’t settle for one voice. If the first health expert isn’t the right fit, continue the search. It’s better to navigate through a few wrong choices than stay misled.

🧮 Track with Tools Like Heads Up – Use digital health tools to assess nutrition and calorie intake. Even informed patients often underestimate protein and overestimate calories—awareness is key.

Insights Based on Numbers

• GLP-1 and protein deficiency: When patients use GLP-1 medications, their appetite often drops, leading to reduced protein intake. This can harm muscle mass if not managed consciously.

• Underestimation bias: Most patients significantly underestimate their protein intake, often realizing it only after tracking with tools like Cronometer.