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Biohacking Vocabulary
The complete A-Z glossary of longevity science, biohacking protocols, and health optimization—explained in plain English.
💡 Tip: Search by term name, category, or concept
How to Use This Glossary
Biohacking has its own language—and most of it was developed by and for people who don't look like us. This glossary translates the terminology into plain English and adds cultural context where it matters.
Each entry includes:
- Definition – What the term actually means in biological context
- Category – Whether it's a protocol, biomarker, concept, or compound
- Example – How it applies in real life (when relevant)
- Related Terms – Connected concepts to explore
WHY VOCABULARY MATTERS
Understanding the language of longevity science is about more than sounding informed—it's about being able to advocate for yourself in medical settings, interpret research, and make informed decisions about your health protocols.
When you know what HRV, autophagy, and oxidative stress actually mean, you stop being a passive recipient of health advice and become an active researcher of your own biology.
A Terms
Adaptogens
/uh-DAP-tuh-jenz/
Supplement CategoryHerbs and compounds that help the body adapt to stress by regulating cortisol and supporting adrenal function. They work by modulating the hypothalamic-pituitary-adrenal (HPA) axis, helping you maintain homeostasis under pressure.
EXAMPLE
Common adaptogens include ashwagandha (reduces cortisol), rhodiola (improves mental stamina), and holy basil (calms stress response). Black women often benefit from adaptogens due to chronic stress exposure.
AGEs (Advanced Glycation End Products)
/AY-jez/
BiomarkerHarmful compounds formed when protein or fat combines with sugar in the bloodstream. AGEs accumulate in tissues over time, contributing to aging, inflammation, and chronic disease. They're created both internally (through high blood sugar) and externally (through cooking methods like frying and grilling).
EXAMPLE
Fried chicken has high AGEs due to cooking method. Reducing AGEs means choosing gentler cooking (steaming, boiling) and managing blood sugar levels.
Allostatic Load
/al-oh-STAT-ik lohd/
ConceptThe cumulative burden of chronic stress and life events on the body. It measures the "wear and tear" on your biological systems from repeatedly adapting to stressors. High allostatic load predicts early aging, cardiovascular disease, and cognitive decline.
EXAMPLE
Black women often have higher allostatic load due to chronic exposure to racism, economic stress, and caretaking burden—which translates to accelerated biological aging even when controlling for other factors.
Autophagy
/aw-TAH-fuh-jee/
Biological ProcessThe body's cellular "recycling program" where damaged cell components are broken down and repurposed. Autophagy is triggered by fasting, exercise, and caloric restriction. It's one of the most important longevity mechanisms because it clears out cellular debris that would otherwise accumulate and cause dysfunction.
EXAMPLE
When you fast for 16+ hours, your body enters autophagy mode—cleaning out old mitochondria, misfolded proteins, and damaged cell parts. This is why intermittent fasting is considered a longevity protocol.
B Terms
Bioavailability
/BY-oh-uh-vay-luh-BIL-ih-tee/
ConceptThe proportion of a nutrient or compound that is absorbed and used by the body after consumption. Just because something is in your food or supplement doesn't mean your body can actually use it—bioavailability determines how much gets into your bloodstream.
EXAMPLE
Curcumin (from turmeric) has low bioavailability on its own—but combining it with black pepper (piperine) increases absorption by 2000%. This is why ingredient pairing matters for supplements.
Biological Age
/by-oh-LAH-jih-kuhl ayj/
BiomarkerA measure of how old your body actually is at the cellular level, regardless of chronological age. It's determined by factors like DNA methylation patterns, telomere length, inflammation levels, and metabolic health. You can be 35 chronologically but 45 biologically (or vice versa).
EXAMPLE
Tests like the GrimAge or PhenoAge clock measure biological age through blood biomarkers. The goal of longevity interventions is to keep biological age lower than chronological age.
Blue Zones
/bloo zohnz/
ConceptRegions of the world where people live significantly longer than average and have the highest concentrations of centenarians. These include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda (California, USA).
EXAMPLE
Blue Zone populations share lifestyle patterns: plant-based diets, natural movement, strong social ties, stress management, and sense of purpose. Note: No predominantly Black regions are recognized as Blue Zones, despite cultural practices that align with longevity principles.
C Terms
Cellular Senescence
/SEL-yoo-lar suh-NES-ens/
Biological ProcessWhen cells stop dividing but don't die—they become "zombie cells" that secrete inflammatory compounds and damage neighboring healthy cells. Senescent cells accumulate with age and contribute to tissue dysfunction, chronic disease, and aging itself.
EXAMPLE
Senescent cells release pro-inflammatory signals (called SASP) that can turn healthy cells senescent too. Clearing these cells with senolytics is an emerging anti-aging strategy.
CGM (Continuous Glucose Monitor)
/see-jee-em/
TechnologyA wearable device that tracks blood sugar levels in real-time throughout the day and night. Originally designed for diabetics, biohackers now use CGMs to understand how different foods, stress, sleep, and exercise affect their glucose levels.
EXAMPLE
Wearing a CGM might reveal that your morning oatmeal spikes your glucose to 160 mg/dL, while eggs with avocado keep you stable at 90 mg/dL. This personalized data helps you make better food choices.
Circadian Rhythm
/sir-KAY-dee-un RITH-um/
Biological ProcessYour body's internal 24-hour clock that regulates sleep-wake cycles, hormone release, body temperature, and metabolism. It's controlled by light exposure and synchronized by the suprachiasmatic nucleus in the brain.
EXAMPLE
Your circadian rhythm expects morning sunlight to wake up cortisol production and evening darkness to trigger melatonin. Night shift work or excessive screen time at night disrupts this rhythm, contributing to metabolic dysfunction and poor sleep.
Cortisol
/KOR-tih-sol/
Hormone / BiomarkerThe primary stress hormone, produced by the adrenal glands. Cortisol is essential for survival—it mobilizes energy during stress—but chronic elevation causes muscle breakdown, fat storage (especially visceral fat), blood sugar dysregulation, and immune suppression.
EXAMPLE
Cortisol should peak in the morning (to wake you up) and decline throughout the day. Chronic stress flattens this curve. Black women often have dysregulated cortisol patterns due to chronic stress exposure—this is measurable and impacts longevity.
CRP (C-Reactive Protein)
/see-ar-pee/
BiomarkerA blood marker that indicates inflammation in the body. CRP is produced by the liver in response to inflammatory signals. High-sensitivity CRP (hs-CRP) is used to assess cardiovascular disease risk—levels above 3.0 mg/L indicate high inflammation.
EXAMPLE
An hs-CRP test can reveal chronic low-grade inflammation even when you feel fine. Reducing CRP involves anti-inflammatory eating, stress management, sleep optimization, and addressing root causes like gut dysbiosis.
D Terms
DNA Methylation
/dee-en-ay meth-ih-LAY-shun/
Epigenetic MechanismThe process of adding methyl groups to DNA, which can turn genes "on" or "off" without changing the underlying DNA sequence. Methylation patterns change with age and are used to calculate biological age (epigenetic clocks). Environmental factors like diet, stress, and toxins influence methylation.
EXAMPLE
Chronic stress can alter DNA methylation patterns, potentially affecting how genes related to inflammation and immune function are expressed. Folate and B vitamins support healthy methylation.
E Terms
Epigenetics
/ep-ih-jen-ET-iks/
ConceptThe study of how behaviors and environment can cause changes that affect how genes work—without changing the DNA sequence itself. Epigenetic changes are reversible and influenced by diet, stress, sleep, toxins, and social environment.
EXAMPLE
You inherit genes from your parents, but epigenetics determines which genes are expressed. This is why identical twins can age differently based on lifestyle choices—and why generational trauma has biological consequences.
F Terms
Fasting Glucose
/FAST-ing GLOO-kohs/
BiomarkerBlood sugar level measured after not eating for at least 8 hours (typically first thing in the morning). Normal fasting glucose is 70-99 mg/dL. Levels of 100-125 mg/dL indicate prediabetes, and 126+ mg/dL indicates diabetes.
EXAMPLE
Even within the "normal" range, lower is generally better for longevity. Optimal fasting glucose for metabolic health is 75-85 mg/dL. Black women have higher rates of insulin resistance and should track this biomarker closely.
G Terms
Glycation
/gly-KAY-shun/
Biological ProcessThe process where sugar molecules bind to proteins or fats, creating sticky, dysfunctional compounds (AGEs). Glycation damages collagen, stiffens arteries, and contributes to visible signs of aging like wrinkles and age spots.
EXAMPLE
High blood sugar accelerates glycation—this is why diabetes ages the body faster. Reducing sugar intake and managing glucose spikes helps prevent glycation damage.
Gut Microbiome
/guht MY-kroh-by-ohm/
Biological SystemThe community of trillions of bacteria, fungi, and other microorganisms living in your digestive tract. The microbiome influences immunity, mood, metabolism, inflammation, and even brain function. A diverse microbiome is associated with better health outcomes.
EXAMPLE
Your gut microbiome produces neurotransmitters like serotonin (90% is made in the gut) and communicates with your brain via the gut-brain axis. Antibiotics, processed foods, and stress damage microbial diversity.
H Terms
HbA1c (Hemoglobin A1c)
/aych-bee-ay-one-see/
BiomarkerA blood test that measures average blood sugar levels over the past 2-3 months. It shows the percentage of hemoglobin (oxygen-carrying protein in red blood cells) that has sugar attached to it. Normal is below 5.7%, prediabetes is 5.7-6.4%, and diabetes is 6.5%+.
EXAMPLE
Unlike fasting glucose (a snapshot), HbA1c shows trends over time. For longevity, optimal HbA1c is 4.8-5.4%. Black Americans have higher HbA1c on average due to insulin resistance prevalence.
Healthspan
/HELTH-span/
ConceptThe number of years you live in good health, free from chronic disease and disability. While lifespan measures how long you live, healthspan measures how well you live. The goal of longevity medicine is to maximize healthspan, not just lifespan.
EXAMPLE
Someone who lives to 85 but spends the last 15 years managing diabetes, heart disease, and dementia has a shorter healthspan than someone who lives to 80 and remains active until the end.
Hormesis
/hor-MEE-sis/
ConceptThe phenomenon where low doses of stress (exercise, cold exposure, fasting, heat) make the body stronger and more resilient. "What doesn't kill you makes you stronger" is hormesis. The key is the right amount of stress—enough to trigger adaptation, not so much that it causes damage.
EXAMPLE
Exercise is hormetic stress: lifting weights causes micro-tears in muscle fibers, and your body rebuilds them stronger. Similarly, cold plunges stress the body just enough to trigger beneficial adaptations like improved circulation and resilience.
HPA Axis (Hypothalamic-Pituitary-Adrenal Axis)
/aych-pee-ay AK-sis/
Biological SystemThe body's central stress response system. The hypothalamus detects stress, signals the pituitary gland, which tells the adrenal glands to release cortisol. Chronic activation of the HPA axis (from ongoing stress) leads to hormonal imbalance, fatigue, immune suppression, and metabolic dysfunction.
EXAMPLE
When you're stressed, your HPA axis activates—heart rate increases, blood sugar rises, digestion slows. This is helpful short-term. But chronic stress keeps the HPA axis "on," leading to burnout and health problems.
HRV (Heart Rate Variability)
/aych-ar-vee/
BiomarkerThe variation in time between consecutive heartbeats, measured in milliseconds. Higher HRV indicates better cardiovascular fitness, stress resilience, and nervous system balance. Lower HRV suggests overtraining, poor recovery, chronic stress, or illness.
EXAMPLE
If your heart beats at 60 bpm, the time between beats might vary from 0.9 to 1.1 seconds—that variability is HRV. Wearables like WHOOP, Oura Ring, and Apple Watch track HRV to gauge recovery and readiness.
I Terms
Inflammation (Chronic)
/in-fluh-MAY-shun/
Biological ProcessLong-term, low-grade activation of the immune system that damages tissues over time. Unlike acute inflammation (which heals injuries), chronic inflammation drives aging and diseases like heart disease, diabetes, Alzheimer's, and cancer. It's often called "inflammaging."
EXAMPLE
Chronic inflammation is fueled by poor diet, stress, lack of sleep, sedentary lifestyle, and toxins. Black women experience higher rates of inflammatory conditions due to chronic stress exposure and systemic barriers to health.
Insulin Resistance
/IN-suh-lin reh-ZIS-tense/
Metabolic ConditionWhen cells stop responding properly to insulin, requiring higher levels of insulin to move glucose into cells. Over time, the pancreas can't keep up, blood sugar rises, and type 2 diabetes develops. Insulin resistance also drives weight gain, inflammation, and accelerated aging.
EXAMPLE
Insulin resistance develops from years of high-carb/high-sugar eating, sedentary lifestyle, chronic stress, and poor sleep. It's reversible through diet changes, exercise, weight loss, and metabolic interventions. Black women have higher rates due to genetic and environmental factors.
Intermittent Fasting
/in-ter-MIT-ent FAST-ing/
ProtocolAn eating pattern that cycles between periods of eating and fasting. Common approaches include 16:8 (16 hours fasting, 8-hour eating window), 18:6, or 5:2 (5 days normal eating, 2 days very low calorie). Fasting triggers autophagy, improves insulin sensitivity, and may extend lifespan.
EXAMPLE
A 16:8 fast means eating between 12pm-8pm and fasting from 8pm-12pm. During the fast, your body shifts from using glucose for fuel to using stored fat and initiating cellular repair mechanisms like autophagy.
K Terms
Ketosis
/kee-TOH-sis/
Metabolic StateA metabolic state where the body burns fat for fuel instead of glucose, producing ketone bodies (acetoacetate, beta-hydroxybutyrate, acetone). Ketosis is achieved through very low carb intake, fasting, or prolonged exercise. It has neuroprotective and anti-inflammatory effects.
EXAMPLE
When you fast for 16+ hours or follow a ketogenic diet (<20g carbs/day), your liver converts fat into ketones that fuel your brain and body. Athletes and biohackers use ketosis for mental clarity and sustained energy.
L Terms
Longevity
/lon-JEV-ih-tee/
ConceptThe ability to live a long, healthy life—ideally maximizing both lifespan (years lived) and healthspan (years lived in good health). Longevity science studies the biological mechanisms of aging and interventions to slow or reverse age-related decline.
EXAMPLE
Longevity is not just about reaching 100—it's about being functional, independent, and vibrant at 70, 80, 90. For Black women, longevity must address the gap between life expectancy and health equity.
M Terms
Metabolic Flexibility
/met-uh-BAH-lik FLEX-ih-bil-ih-tee/
ConceptThe body's ability to efficiently switch between burning carbohydrates and fats for energy depending on availability. High metabolic flexibility = better insulin sensitivity, stable energy, easier weight management, and longer healthspan. It's one of the best predictors of metabolic health.
EXAMPLE
A metabolically flexible person can skip breakfast without crashing (fat-burning mode) or eat carbs without spiking blood sugar. Loss of flexibility (insulin resistance) means your body struggles to access stored fat for fuel.
Mitochondria
/my-toh-KON-dree-uh/
Cellular StructureThe "powerhouses" of the cell that produce ATP (cellular energy) through respiration. Healthy mitochondria are essential for energy, metabolism, and longevity. Mitochondrial dysfunction contributes to fatigue, aging, and chronic disease.
EXAMPLE
You inherit mitochondria only from your mother. Exercise, fasting, and certain supplements (CoQ10, PQQ) support mitochondrial health. Damaged mitochondria produce excess reactive oxygen species, contributing to oxidative stress.
MTHFR
/em-tee-aych-eff-ar/
Genetic VariantA gene that produces an enzyme responsible for processing folate and regulating homocysteine. MTHFR mutations (common variants are C677T and A1298C) can impair methylation, affecting detoxification, neurotransmitter production, and cardiovascular health.
EXAMPLE
If you have an MTHFR variant, your body may struggle to convert synthetic folic acid (in fortified foods) into usable folate. Solution: take methylfolate (active form) and avoid high folic acid intake.
N Terms
NAD+ (Nicotinamide Adenine Dinucleotide)
/en-ay-dee-plus/
Coenzyme / SupplementA coenzyme found in every cell that's critical for energy production, DNA repair, and cellular communication. NAD+ levels decline with age, contributing to mitochondrial dysfunction and aging. Boosting NAD+ (via NMN, NR, or precursors like niacin) is a popular longevity intervention.
EXAMPLE
NAD+ activates sirtuins—proteins that regulate cellular health and longevity. By age 50, NAD+ levels are half of what they were at 20. Supplementing with NAD+ precursors aims to restore youthful cellular function.
NEAT (Non-Exercise Activity Thermogenesis)
/neet/
ConceptEnergy expended through daily activities outside of formal exercise—walking, fidgeting, household chores, standing, gardening. NEAT can account for hundreds of calories per day and strongly predicts metabolic health and weight management.
EXAMPLE
Someone with high NEAT might burn 300-500 extra calories per day just through movement throughout the day. Blue Zone populations have high NEAT—they walk, garden, and move naturally rather than sitting all day then hitting the gym.
O Terms
Oxidative Stress
/OK-sih-day-tiv stress/
Biological ProcessAn imbalance between free radicals (reactive oxygen species) and antioxidants in the body. Free radicals damage DNA, proteins, and cell membranes, contributing to aging and disease. Antioxidants neutralize free radicals, protecting cells from damage.
EXAMPLE
Oxidative stress is increased by pollution, UV exposure, smoking, poor diet, and chronic inflammation. It's reduced by eating antioxidant-rich foods (berries, leafy greens), exercise (which upregulates internal antioxidants), and stress management.
P Terms
Polyphenols
/pol-ee-FEE-nolz/
Nutrient CategoryPlant compounds with antioxidant and anti-inflammatory properties. Found in colorful fruits, vegetables, tea, coffee, dark chocolate, and red wine. Polyphenols support gut health, reduce oxidative stress, and may extend lifespan by activating longevity pathways.
EXAMPLE
Resveratrol (in grapes), EGCG (in green tea), and curcumin (in turmeric) are well-studied polyphenols. They feed beneficial gut bacteria and activate sirtuins, the "longevity genes."
R Terms
REM Sleep
/rem sleep/
Sleep StageRapid Eye Movement sleep—the stage where most dreaming occurs. REM is essential for emotional regulation, memory consolidation, and brain detoxification. Adults need 90-120 minutes of REM per night. REM occurs in cycles, increasing in duration toward morning.
EXAMPLE
Alcohol, sleep medications, and stress suppress REM sleep. Chronic REM deprivation impairs learning, mood, and cognitive function. Wearables like Oura Ring track REM duration to help optimize sleep quality.
S Terms
Senolytics
/sen-oh-LIT-iks/
Supplement / Drug ClassCompounds that selectively eliminate senescent ("zombie") cells that accumulate with age. By clearing these cells, senolytics reduce inflammation and tissue dysfunction. Examples include quercetin + dasatinib, fisetin, and piperlongumine. Still experimental but promising for longevity.
EXAMPLE
In animal studies, senolytics extended lifespan by ~30%. Human trials are ongoing. Some biohackers take quercetin (1000mg) + fisetin (500mg) periodically as a DIY senolytic protocol—though safety data is limited.
Sirtuins
/SIR-choo-inz/
Protein FamilyA family of proteins (SIRT1-7) that regulate cellular health, DNA repair, inflammation, and metabolism. Sirtuins require NAD+ to function and are activated by caloric restriction, fasting, and compounds like resveratrol. Often called "longevity genes."
EXAMPLE
SIRT1 activation improves mitochondrial function, enhances autophagy, and extends lifespan in animal studies. This is why NAD+ boosting and resveratrol supplementation are popular longevity interventions.
Sleep Architecture
/sleep AR-kih-tek-chur/
ConceptThe structure and pattern of sleep cycles throughout the night. A full night includes 4-6 cycles, each containing light sleep, deep sleep, and REM sleep. Quality sleep architecture is more important than total hours slept for health and longevity.
EXAMPLE
Disrupted sleep architecture (from alcohol, sleep apnea, or stress) leaves you feeling unrefreshed even after 8 hours in bed. Optimal architecture includes enough deep sleep (early night) and REM (late night/morning).
T Terms
Telomeres
/TEL-oh-meers/
Biological StructureProtective caps on the ends of chromosomes (like the plastic tips on shoelaces). Telomeres shorten each time cells divide, eventually triggering cellular senescence or death. Telomere length is a biomarker of biological age—shorter telomeres = older cells.
EXAMPLE
Chronic stress, smoking, and poor diet accelerate telomere shortening. Exercise, stress management, and adequate sleep help maintain telomere length. Black Americans tend to have longer telomeres despite health disparities—a phenomenon called the "telomere paradox."
V Terms
Vagal Tone
/VAY-gul tohn/
BiomarkerThe activity level of the vagus nerve, which regulates the parasympathetic ("rest and digest") nervous system. High vagal tone = better stress resilience, emotional regulation, and recovery. It's measured indirectly through HRV—higher HRV indicates higher vagal tone.
EXAMPLE
You can improve vagal tone through breathwork (slow, deep breathing), cold exposure, humming/singing, meditation, and social connection. Strong vagal tone helps you bounce back from stress faster.
Z Terms
Zone 2 Cardio
/zohn too KAR-dee-oh/
Exercise ProtocolLow-intensity aerobic exercise where you can still hold a conversation but are working hard enough to breathe heavily. Zone 2 is optimal for mitochondrial health, fat burning, and cardiovascular endurance. It's the "sweet spot" for longevity training.
EXAMPLE
Zone 2 is about 60-70% of your max heart rate. For most people, that's brisk walking, easy jogging, or cycling. Aim for 150-200 minutes per week. Zone 2 improves mitochondrial density and metabolic flexibility more than high-intensity training alone.
Keep Learning
This glossary is a living document and will be updated regularly with new terms as biohacking science evolves. Bookmark this page and return whenever you encounter unfamiliar terminology.
RELATED LIBRARY RESOURCES
What Is Biohacking? Complete Guide – Start here if you're new to longevity science
Biomarkers Every Woman Should Track – Learn which lab tests to request
Secret Ingredients Decoder – Understand what's in your food and supplements