The SHN #23: Endocrine Disruptors, The Biohacking Paradox, and the Reverse Hyper

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll learn from Dr. Shanna Swan about the serious issue that is endocrine disrupting compounds.

After that, I’ll talk about the paradox of biohacking your health.

Then comes a discussion about the reverse hyperextension exercise, a valuable ally in strengthening your postural support muscles.

Finally, I’ll include some links to things I’ve found particularly interesting recently.

Joe Burt

☣️ Endocrine Disruptors: Chemicals That Affect Hormones and Reproduction

In the thought-provoking video, "Endocrine Disruptors - Common Chemicals That Severely Alter Your Hormones," Dr. Shanna Swan, a reproductive epidemiologist, discusses the alarming decline in sperm counts and the potential causes behind it. The video sheds light on the impact of endocrine-disrupting chemicals found in everyday products and their effects on reproductive health.

This post aims to summarize the key points discussed in the video.

1. Declining Sperm Counts: Dr. Swan explains that her research indicates a significant decline in sperm counts over the past 50 years. The rate of decline is estimated to be approximately 1% per year, meaning that sperm counts have been cut in half. This decline is prevalent worldwide, affecting men in Asia, Africa, and South America as well.

2. Geography and Rate of Decline: In the original 2017 study, the research was limited to regions with ample published data, resulting in the exclusion of South America, Asia, and Africa. However, recent studies have provided conclusive evidence that sperm counts are also declining in these regions. Moreover, the rate of decline has accelerated, more than doubling to 2.64% per year since the turn of the century.

3. Causes of Decline: Dr. Swan delves into the potential causes behind the decline in sperm counts. Genetic factors are not believed to be responsible, as the decline has occurred too rapidly for genetic changes to be responsible. Environmental factors, including both lifestyle choices and exposure to chemicals, are considered pivotal in altering hormone levels. Chemicals found in plastics, such as phthalates and bisphenols, are particularly significant in disrupting hormone production, including testosterone.

4. Environmental Exposures: Environmental factors that influence hormonal changes include smoking, alcohol consumption, stress levels, obesity, exercise habits, and diet. These factors affect both men and women, and their impacts can be passed on to offspring, particularly when exposure occurs during pregnancy. Chemicals from various sources, including air pollution and water contamination, also contribute to overall exposure.

5. Implications and Concerns: Dr. Swan highlights several concerns related to declining sperm counts and fertility rates. Couples struggling to conceive are increasingly seeking medical assistance, and the consequences extend beyond individual challenges. The decline in population fertility rates could pose societal and economic burdens in the future. It also affects overall health, as low sperm counts have been correlated with decreased lifespan.

6. Gender and Sexuality: The video also briefly touches upon the potential impact of endocrine disruptors on gender identity and sexual orientation. Research in animals has shown that exposure to certain chemicals can alter sexual orientation. However, establishing a direct link between chemical exposure and gender dysphoria or homosexuality in humans presents challenges due to limited data. Sensitivity and caution are necessary when discussing these topics, as they involve complex social, medical, and psychological factors.

Dr. Swan's research sheds light on the concerning decline in sperm counts and the role of endocrine-disrupting chemicals in altering hormonal balance. While the exact causes and implications of these changes are still being studied, it is crucial to raise awareness about the potential risks associated with everyday exposures. Individuals can make informed choices by being mindful of the products they use and their overall lifestyle habits.

I love the After Skool YouTube page, so if you wanna watch the whole thing played out with sweet graphics, see below.

Some of the YT comments on this:

“This is the world’s most pressing looming societal and existential crisis nobody’s talking about to the detail necessary to emphasize its importance. Good job in demonstrating and raising awareness.”

“I adore this woman. She is both ruthlessly honest and cautiously sensitive”

“I'm so glad to see this being talked about and studied. I've been saying for yrs all the endocrine/hormone disruptors were the root cause to the massive spike (I tend to believe it IS a spike) in gender confusion. It seemed so obvious to me.”

I’ve already written about the prevalence of endocrine disruptors in polyester clothing, in receipts, and in toilet paper. 

Like with all of this disheartening information about the toxicity of the modern world, being aware is step #1, making the best, most informed choices given the ubiquitous nature of these chemicals is step #2.

For another great chat on this issue, check out this excellent interview with Anthony Jay, author of the book “Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.”

And ready for a shocker?

This study aimed to quantify disease burdens and related economic costs of endocrine-disrupting chemicals. They found them to cost $340 billion per year in the U.S. and $270 billion per year in Europe.

“EDC (endocrine disrupting chemical) exposure in the USA contributes to disease and dysfunction, with annual costs taking up more than 2% of the GDP. Differences from the European Union suggest the need for improved screening for chemical disruption to endocrine systems and proactive prevention.”

💪 The Paradox of Biohacking: Another Perspective on Longevity

In the quest for longevity and optimal well-being, the rise of biohacking has garnered significant attention. From intermittent fasting and nootropics to cryotherapy and genetic modification, individuals are exploring various avenues to enhance their physical, mental, and even spiritual, capacities. However, as we investigate the growing realm of biohacking, it's crucial to examine the potential negative side effects of this quest for bodily optimization

The Allure of Immortality

Biohacking often stems from a desire for extended lifespan and/or healthspan (I wrote about the difference between those two in this newsletter). Many, including myself, seek to optimize their bodies, fine-tune their minds, and eliminate the limitations that come with aging. While the pursuit of health is commendable, the fixation on extending life can create a subtle separation from the essence of most spiritual teachings, which emphasize the interconnectedness and impermanence of all things.

Attachment to the Physical Form

Most spiritual thought leaders, such as Rupert Spira , Eckhart Tolle, and Ram Dass, often remind us of the transient nature of our physical existence. Engaging in aggressive biohacking practices may inadvertently strengthen our attachment to the body, fostering a belief that eternal youth equates to spiritual fulfillment. The essence of the spiritual philosophy non-duality, for example, lies in transcending identification with the physical form and recognizing our deeper, unchanging essence.

In the race for longevity and enhanced performance, individuals may find themselves engrossed in a perpetual quest for the next biohacking breakthrough.

I am not exempt from this behavior. The amount of time I’ve spent learning about the latest breakthroughs in the health world (my podcast intake alone), the amount of money I’ve spent on supplements, the amount of time I’ve spent in front of my red light therapy device, and the number of lifestyle “hacks” I’ve implemented are all staggering.

This relentless pursuit can lead to a constant state of striving, overshadowing the importance of mindfulness and presence—the very core of many spiritual teachings. Spiritual thought leaders emphasize the significance of being fully present in each moment, a state that can certainly be compromised by an unrelenting focus on the future.

Where the challenge arises is in the potential reinforcement of egoic identification through aggressive biohacking practices. The emphasis on living forever and the relentless pursuit of physical perfection can inadvertently strengthen the illusion of a separate and enduring self—a concept that many spiritual traditions attempt to dissolve.

Striking a Balance: Biohacking and Spiritual Wisdom

While acknowledging the potential pitfalls, it's essential to recognize that biohacking and spiritual teachings are not inherently incompatible. The key lies in finding a harmonious balance—a synergy (hah!) between optimizing our physical well-being and embracing the wisdom of those who’ve attained a certain measure of self-realization.

Seeking this balance is basically my life’s mission at this point. I’ve always had a keen interest in all things physical development, with a penchant for efficiency, hence my interest in biohacking and finding the optimal way to get more results with less effort. We are gifted an incredible body that deserves care and attention, despite its temporary nature.

I believe that the road of self-development, physical or otherwise, ultimately leads to the larger but more ambiguous road of self-realization. One that leaves the body behind, so to speak, for a reunion with Spirit and the true nature of ourselves that has always been there, unchanging, awaiting recognition.

Rather than seeking solely physical longevity, we might strive for a vibrant and purposeful life in harmony with the natural order of things. Biohacking can be a valuable tool for self-improvement, but it should not overshadow the profound teachings of spiritual lineages throughout time.

As we take advantage of significant health and wellness breakthroughs, we can do so with a deep understanding that our true self transcends the temporal and the physical—a perspective that echoes the timeless wisdom of spiritual leaders throughout history.

Biohacking and “spiritual living” can coexist when approached with a mindful and balanced perspective. It's not about escaping the impermanence of life but embracing it fully, finding joy and wisdom in every fleeting moment. This is the mission of living synergistically.

🏋🏼‍♀️ The Reverse Hyperextension Exercise

The lower back, glutes, and hamstrings form the foundation of your body, collectively contributing to your core strength and spinal support. The reverse hyperextension exercise, where you extend your legs behind you while lying face down on a bench, is a highly effective and easily adjustable movement that targets and strengthens these crucial muscles.

What are the benefits?

Enhanced Glute and Hamstring Isolation

While various exercises like good mornings, Romanian deadlifts (RDLs), and hip thrusts can strengthen glutes and hamstrings, they often require heavy weights and may strain your grip strength, especially in the case of RDLs. The reverse hyperextension offers a way to work on your glutes and hamstrings without overloading your grip or joints. It's like the pull-up for your posterior chain, just as effective and essential.

Improved Hip Extension

During each rep, the reverse hyperextension engages your lower back, hamstrings, and glutes as primary drivers, leading to powerful hip extension. Mastering this movement can significantly enhance your hip-hinging ability, crucial for deadlifts and other hinge movements. If you're new to weightlifting, the reverse hyperextension serves as a gentle introduction to the hip hinge. It helps develop proper movement patterns and muscle strength, paving the way for more advanced exercises like good mornings, RDLs, and squats.

Lower Back Injury Prevention

Hip hinge-based movements often pose a risk of lower back injuries due to the challenge of maintaining a natural spine while in motion. Strengthening and improving the function of your glutes and hamstrings through reverse hyperextensions, which emphasize proper hip flexion and extension in a stable position, can enhance movement mechanics, muscular strength, and endurance. This, in turn, boosts your resilience to injuries during training and competitions.

What are the programming guidelines?

Form Improvement

If your aim is to enhance your hip-hinging ability and refine your form, focus on moderate volume and use only your body weight. Perform three to four sets of eight to 10 repetitions with light to moderate resistance, maintaining a controlled speed. Take rest as needed between sets.

Muscle Building

Utilize approximately 25% of your one-rep max for the back squat. If using a reverse hyperextension machine, load the weight accordingly. Complete three sets of 12-15 reps, with rest periods lasting 45 to 90 seconds. Typically leave 1-3 reps in reserve (a few good reps short of perfect form failure per set).

Strength

To build strength, follow a similar protocol to the muscle-building scheme but with slightly fewer reps and slightly more weight. Aim for three to four sets of 5-8 reps, using a load equivalent to about 50% of your one-rep max for the back squat. Rest as needed between sets.

Muscular Endurance

If the goal is to maximize muscle endurance, focus on challenging your muscles with more reps/time under tension. Begin with just your body weight and perform two to four sets of 15-20 reps. For added intensity, consider using a light weight on the machine, maintaining the same rep range. Rest for only 30 to 45 seconds between sets.

Sound fun? Make sure you know what you’re doing by watching this video.

𝕏 Thread of the Week

⛱️ Taking a One-Week Break from Social Media Improves Well-Being, Depression, and Anxiety: This randomized controlled trial confirmed what we already knew was likely true, “that asking people to stop using social media for one week leads to significant improvements in well-being, depression, and anxiety.”

I briefly wrote about my two-week social media fast a little while back. I think it’s an excellent idea to try out if you think you’ve been a little too addicted to the news feed.

🥦 Eating Vegetables Does Not Protect Against Cardiovascular Disease: I apologize to any vegans, but this study shows that a “higher consumption of cooked or uncooked vegetables is unlikely to affect the risk of CVD.” Eating (certain) vegetables is still healthy, btw, as the nutrients within can help avoid other diseases, but it looks like they don’t move the needle for cardiovascular disease risk.

💪 Bryan Johnson’s Workout Routine: “The world's most measured human” is back on the newsletter with his 45-60 minute daily workout routine. The routine, which takes a ton of inspiration from Charles Poliquin and Ben Patrick, addresses a lot of strength imbalances present in the majority of the population. It isn’t the best to build slabs of muscle or impressive raw strength, but its movement principles are sound and the exercise selection would lead to improved joint health and functional strength.

💊 I Took Anti-Aging Supplements to be Forever Young — but Biohacking Made Me Sick: Fun story in everyone’s favorite source for inspired journalism, the NY Post. It talks about a grandmother, Theresa Skrobnanek, who started taking popular “longevity” supplements, like Metformin and nicotinamide mononucleotide (NMN), in 2022. Unlike Bryan Johnson (who takes both of those supplements) shown above, she was getting headaches and had low energy.

“How do I know that taking these things won’t do damage to my kidneys or liver, or cause cancer in five to 10 years? Who really knows?” Skrobanek questioned. “Who do I trust?”

I can sympathize with her uncertainty of the validity of these and other supposed “longevity-promoting” compounds. Some of the research done on them is incredibly promising, but only time will tell how users of these substances do compared to the average whole-foods eating individual.

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

👉🏼 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.