While writing this article, I couldn’t forget the lyrics from Alphaville’s song: “Forever young, I want to be forever young.” Today, the desire to reach a hundred and beyond while keeping body, mind, and soul vibrant aligns with lifestyle movements like biohacking. The drive to separate ageing from age, stay youthful, and break societal stereotypes prompts us to ask important questions. Is the idea of “Forever Young” about strong genes, inner philosophy, or deliberate efforts to reach old age with vitality shining from our eyes? We discussed longevity with three Lithuanians, experts in the fields: Gediminas Baltulionis, Ph.D. in Biological Engineering and a researcher; Ernesta Remouchamps, psychologist and psychotherapist; and Gabija Toleikyte, Ph.D. in Neuroscience, business, and career coach.
Interview by VIOLETA BUDREVIČIŪTĖ
GEDIMINAS BALTULIONIS – Doctor of Biological Engineering. He collaborates with Clasado Biosciences (UK) on innovative research into Bimuno prebiotics, which support beneficial gut bacteria. Gediminas is also the founder of BIOGURU CONSULTING - Science – based health and wellness advice
Let’s begin with how you identify as both a scientist and a biohacker. What does being a biohacker mean to you?
Biohacking is a new biotechnological movement and life philosophy, drawing on the latest science to enhance health and the environment. Biohackers use innovative supplements and bio-devices to improve sleep, productivity, and efficiency and practice various forms of exercise to become the best versions of themselves. For most, the ultimate goal is to live between 120 and 150 years with a youthful, resilient body. I’m passionate about physical and spiritual growth, which led me to found Bioguru, a company offering specialized training for those wanting to transform their lifestyle and understand themselves, their genes, and their physiological factors. Our programs focus on developing a healthy gut microbiome through detoxification, fermented foods, and specialized supplements.
What draws you to the idea of longevity?
I strongly believe that scientific advancements can allow people to live beyond 100 — potentially even to 150 — while enjoying robust health, mental clarity, and vitality. I’ve always been fascinated by human physical and mental potential, centenarians’ lifestyles, and the genetic and environmental factors that create these extraordinary lives. Living in a time when we can choose what to think, read, eat, and how to stimulate our minds is thrilling. Personally, I constantly expand my knowledge in health, genetics, neuroscience, and holistic living and share it with the public. It’s easy to get lost in today’s vast information stream, and media often skews consumption habits by promoting unhealthy products or harmful choices. I want to help people achieve balance by understanding their genetic makeup, listening to their bodies, making mindful dietary choices, and observing how they affect their mood, energy, and motivation. Chronic, age-related diseases like cardiovascular issues, obesity, diabetes, and dementia are often the result of ignorance and poor choices. Disease prevention relies on our willpower, knowledge, and choices.
You mentioned understanding physical factors. Based on genetics, can we really extend life expectancy? What would you highlight?
Our biological bodies are designed to live beyond 100, with no fixed upper limit. Genetics account for only 20% of our lifespan, while the other 80% depends on lifestyle choices. Over the past decade, numerous breakthroughs have identified genetic factors that influence longevity and disease susceptibility.
Does heredity influence lifespan, and can we ‘rejuvenate’ our genes to keep our bodies vibrant?
Yes, some inherit longevity genes, but this applies to only about 10% of the population. For most, lifestyle choices shape lifespan. Our cells contain genetic factors (like the FOXO3 gene) that influence cell vitality and ageing cycles. But how these genes express within cells is even more important. By choosing healthy foods, exercise, clean air, and other positive environmental factors, we can switch genes on or off to maintain our cells’ vitality and regeneration. Epigenetic discoveries like DNA methylation markers now offer ways to assess the longevity status of cells in specific organs. Specialized tests (such as Horvath’s epigenetic clock) can reveal our biological age, which may vary with lifestyle. While chronological age only moves forward, biological age can decrease with physical and emotional care. Another good indicator is telomere length — the protective “caps” at DNA ends. As telomeres shorten, cells move toward ageing. Studies in mice show that increasing telomerase enzyme levels can lengthen telomeres, rejuvenate cells, and even reverse ageing. Human clinical trials are underway, though these studies are still in the early stages.
If you’re bold, have a million dollars, and are open to adventure, some American scientists in Colombia offer telomerase injections. This could theoretically extend lifespan but also risks cancer if the dose is too high — the choice is yours.
Well, I don’t have a million dollars right now, and I’m not planning a trip to Colombia. But I do want to stay young — what would you recommend for that?
First, I’d recommend avoiding harmful habits: smoking, alcohol, excessive sweets, and fast food. These habits are deceptive because they release dopamine, creating a sense of pleasure but ultimately misleading the brain. It’s essential to focus on reducing oxidative stress, which we’re already exposed to in excess from urban living — breathing polluted air, drinking unfiltered water, and dealing with chronic stress at work or home.
Adopting an antioxidant-rich, anti-inflammatory diet is crucial. I suggest eating as few processed foods as possible, opting instead for natural, “living” foods rich in fibre, mainly vegetables and fruits. Research shows that the WHO and British “5-a-day” dietary recommendations are outdated. There is now a stronger trend toward personalized nutrition that fits each person’s unique needs, often guided by individual genetic predispositions, allergies, and sensitivities. It’s essential to observe your body’s reactions to various foods, know your gut bacteria composition (for example, through a Viome test), and adapt your diet accordingly. Today's groundbreaking shift in medicine and nutrition is understanding the relationship between gut microbiota and human health. Each of us has ten times more bacteria in our gut than cells in our body. These bacteria contribute to 70% of immune function and 90% of neurotransmitter production, affecting systemic diseases like metabolic syndrome, diabetes, and dementia and our sense of happiness (through serotonin levels). So, maintaining a good balance and diversity of beneficial gut bacteria is critical. Simply taking probiotics isn’t enough; consuming home-fermented foods (like cabbage, kombucha tea, and kimchi), travelling (for exposure to varied environments), spending time in nature, and gardening without gloves can help increase the diversity of beneficial bacteria.
Our bodies also need clean water, so investing in a good gravity-based water filter is wise. Another dietary recommendation is fasting. Our ancestors knew the benefits of intermittent fasting for body detoxification, but theWestern culture of eating three meals a day has largely overshadowed this, driven by food corporations encouraging overconsumption. Fasting allows our body to activate cellular cleansing processes called autophagy. Studies show that intermittent fasting — a 12–16 hour gap between the last meal of the day and the first of the next — enhances cell vitality and longevity. I follow an 8/16 system: an 8-hour eating window, 16 hours of fasting, and drinking only water. In the morning, I feel light, my mind is sharp, and my body is in ketosis (my brain uses ketones for energy since glucose is low). A 24-hour fast once a month is also recommended.
Stable blood glucose levels also contribute to longevity. Knowing the glycemic index (GI) of most foods is helpful. High-GI foods, like bread, potatoes, and rice, should be limited. Centenarians’ diets typically include minimal red meat, dairy, eggs, and farmed fish, as these products are often contaminated with toxins and inflammatory molecules. A plant-based diet is preferable. Including herbs and spices rich in xenohormetic compounds, such as resveratrol found in grapes, is also beneficial, as these compounds activate proteins that protect DNA and support longevity.
What are your thoughts on supplements?
Supplements, particularly bovine colostrum, can be beneficial for those with gut issues like dysbiosis and are available in capsule form. Royal jelly is another stimulant for bodily functions, as it’s rich in bioactive compounds. Other molecules like NAD/NMN and creatine, which significantly decrease in cells as we age, are also beneficial. While the range of supplements today is overwhelming, people aiming to live past 100 years often take 20–50 differentsupplements daily. However, this doesn’t mean everyone should rush into supplement use. It’s best to consult functional medicine specialists who can perform genetic, biochemical, and gut tests to create a strategy that’s best suited for you.
Besides diet, you’d probably agree that a strong immune system is essential for optimal body function. What additional tools would you suggest for building resilience?
Centenarians often have few colds or other inflammatory illnesses, a reflection of a robust immune system rooted in a healthy gut. Surprisingly, resilience also builds through exposure to short-term physical stress. Thermogenesis is an effective way to achieve this. A cold shower in the morning should become a part of every healthy person’s routine, as it boosts microcapillary circulation, metabolism, and endorphin release. Regular hot saunas also aid in detoxification through the skin, while deep tissue massages help cleanse the lymphatic system.
Exercise is also essential. Studies indicate that high-intensity, short-interval training activates the body’s longevity mechanisms. We should avoid long marathons or other exhaustive exercises to live longer, as they increase oxidative stress and wear on the body. Exercise helps maintain healthy cell mitochondria and increases their number, both crucial for a long life. Intense workouts also stimulate BDNF (brain-derived neurotrophic factor) release, which prolongs existing neurons’ lives and encourages new ones to grow, making it excellent dementia prevention.
I would also emphasize breathing and sleep. We should learn to breathe with our abdomen instead of our chest, as chest breathing increases cortisol, the stress hormone. Deep abdominal breathing activates the vagus nerve, which connects many internal organs, helping us enter a relaxed state and reduce stress. Personally, I use the 4-4-4 breathing technique: a 4-second inhale, hold, and exhale. Sleep quality is equally crucial, as the brain's and cells' main regenerative processes occur during sleep. Use specialized devices or apps to assess your sleep quality. Reduce blue light exposure (from phones and computers) 2–3 hours before bed, and consider red light bulbs in your bedroom to increase melatonin (the sleep hormone) production in the brain.
Long-term health depends not only on physiological factors but also on mental well-being. Would you agree?
Absolutely. Social isolation significantly shortens life expectancy. We’re social beings, so constant contact with others and a sense of belonging are essential. Everyone needs to feel loved and needed, to create family, and to belong to a community. No amount of physical optimization will help if a person’s soul is wounded and suffering. It’s crucial to overcome emotional blockages and cultivate positive emotions like love and gratitude. Research shows that positive emotions create the highest vibrational frequencies in the body, while emotions like guilt and shame resonate at the lowest. Discovering and embracing your purpose in life is also vital. Having a sense of purpose and living with intention energizes you to wake up each morning with joy, to truly live and not just exist. I often emphasize that no supplement can nourish a starving spirit. Among all longevity strategies, this is the cornerstone.
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