翻譯 | 祝思琪
Biohacking in Singapore: keto diets, fasting, flotation therapy, DNA kits – how people are looking to optimise health and longevity
新加坡的生物黑客：生酮飲食、
禁食、漂浮療法、DNA試劑盒——
人們希望促進健康和長壽的方法
From : SCMP
Published: 28 Nov, 2019
Every morning, before he has his ice bath, 39-year-old Tommy Ye clocks up five minutes of exercise by jumping on a trampoline in his flat.
每天早上，在洗冰浴之前，39歲的湯米·葉都會在他的公寓裏跳蹦床鍛煉5分鍾。
He then whips up some bulletproof coffee – made with unsalted butter and coconut oil – for breakfast, after having fasted since 7pm the previous night.
他從前一天晚上7點開始禁食，然後用無鹽黃油和椰子油煮了一些防彈咖啡作爲早餐。
Part of Ye’s daily routine includes stripping down in a darkened bedroom so he can fully absorb the light from his Redjuvenator, a machine from the US billed as a revolutionary healing and anti-ageing invention that uses red and near-infrared light. Infrared light is energy you can’t see, but your body can feel as heat, and red light is similar to infrared – but can be seen.
葉日常生活的一部分包括在一間黑暗的臥室裏脫光衣服，以便他徹底吸收來自他的紅光複原器的光線。這台來自美國的紅光複原器利用紅色和近紅外光工作，被宣傳爲一種革命性的治療和抗衰老發明。紅外光是你看不見，但你的身體能感覺到熱量的能量，紅光與紅外光相似，但可以看到。
Ye says the Redjuvenator helps small wounds heal faster. He also uses it when he feels a cough coming on.
葉說，紅光複原器有助于小傷口更快愈合。當感覺有點咳嗽時，他也會用它。
Ye is part of a growing subculture of “biohackers” in Singapore experimenting with ways to engineer their health and longevity. Biohacking – or DIY biology – is a term that covers a wide range of biological treatments and systems, lifestyle changes, and technology.
葉是新加坡不斷增長的“生物黑客”亞文化群體中的一員，他們試驗各種方法以籌劃健康和長壽。生物黑客（或稱DIY生物學）是一個有著廣泛概念的術語，涵蓋了生物治療和生物系統、生活方式的改變和技術。
Ye turned to biohacking after a health scare in 2016 when it was suspected he had fatty liver disease, a condition in which fat builds up in the liver. Today, he says, his readings are normal. He follows a low-carb diet and now weighs 75kg (165 pounds), down from 85kg.
在2016年對健康産生擔憂之後，葉成爲了生物黑客，當時醫生懷疑他患有脂肪肝，脂肪在肝髒中積聚。現在，他說，他的讀數是正常的。他遵循低碳水化合物飲食，體重已從85公斤下降到75公斤（165磅）。
The Myanmar-born insurance agent, now a naturalised Singaporean citizen, says he feels happier, more alert and healthier since he started biohacking. He sees the S$2,000 (US$1,465) he has spent on the practice as a small price to pay.
這位緬甸出生，現在已入籍爲新加坡公民的保險代理人說，自從他開始從事生物黑客活動以來，他感到更快樂、更機敏、更健康。他認爲他在實踐過程中花費的2000新元（1465美元）只是一個很小的代價。
“We all grow old and die, but maybe we can find a way to slow death down,” he says.
他說：“我們都會變老然後死去，但也許我們可以找到一種方法來延緩死亡。”
Ye has bought a home DNA test kit to help him understand his health-related conditions and, if finances permit, he wants to try stem-cell therapy.
葉買了一個家用DNA檢測試劑盒，以幫助他了解自己的健康狀況，如果經濟允許，他還想嘗試幹細胞療法。
The term “biohacking” has only recently entered the lexicon in Asia, according to 36-year-old British fitness trainer Joe Hanney.
據36歲的英國健身教練喬·漢尼說，“生物黑客”這個詞最近才進入亞洲的詞典。
In 2018, Hanney founded Biohackers Singapore, the country’s chapter of the global Biohackers Collective organisation to bring together like-minded people “obsessed with the pursuit of achieving an optimised life and superhuman performance”.
爲了將志同道合、“癡迷于追求最優化的生活和超凡的表現”的人聚集在一起，漢尼在2018年創立了全球生物黑客集體組織新加坡分會。
The group, which has 200 members, has informal gatherings and monthly talks to discuss the potential benefits of sensory deprivation tanks; the freezing temperatures of cryotherapy; earthing – walking barefoot on grass, sand, dirt or rocks; sleep tracking and lucid dreaming; cognitive enhancers, or so-called smart drugs; and other treatments and systems.
該小組有200名成員，舉辦非正式聚會和月度會談來討論感官剝奪罐，冷凍療法的冰點溫度，接地——赤腳在草地、沙灘、泥土或岩石上行走，睡眠追蹤和清醒夢境，認知增強劑或所謂的聰明藥，以及其他療法和系統的潛在好處；
Cryotherapy is a trendy new treatment for sore muscles and rejuvenation.
冷凍療法是一種治療肌肉酸痛和恢複活力的時髦的新療法。
For peak productivity, Hanney practises a form of “polyphasic” sleep, which means he sleeps between 10pm and 4am, and later has 20-minute power naps in a NovoThor whole body light pod – a device that uses red and near-infrared light to treat injuries, reduce pain and relax muscles.
爲了達到最高的工作效率，漢尼采用了一種“多相”睡眠方式，也即他在晚上10點到淩晨4點睡覺，然後在諾和索爾全身光艙——一種使用紅光和近紅外光來治療損傷、減輕疼痛和放松肌肉的設備中睡20分鍾的午覺。
He naps to the sounds of binaural beats (tones that induce specific brainwave states), while inhaling the scent of lavender-infused oils after sipping on a calming, medicinal mushroom drink. All the while, his body’s functions are tracked by the Biostrap wearable health tracker on his wrist.
他聽著雙耳節拍的聲音（引起特定腦電波狀態的音調）小睡，同時在啜飲一種鎮靜的藥用蘑菇飲料後吸入薰衣草精油的香味。自始至終，他的身體機能都由他手腕上的穿戴式健康追蹤器Biostrap跟蹤。
Hanney likens this tracking of his health data to how a GPS device enables easier travel planning. “It takes out the guesswork,” he says. “To me, biohacking is taking control of your life and bringing balance to it.”
漢尼把這種對他健康數據的追蹤比作GPS設備使旅行計劃變得更容易的過程。“這排除了猜測，”他說，“對我而言，生物黑客正在掌控你的生活，並給它帶來平衡。”
The NovoThor whole body light pod
諾和索爾全身光艙
Hanney plans to open HACKD Fitness Singapore, the city state’s first biohacking gym and a spin-off of HACKD Fitness in New York, in the central business district by the end of this year. It will cater to newcomers as well as biohackers “who want to take it to the next level”.
漢尼計劃今年年底前在中央商務區開設新加坡黑客健身，這將是新加坡第一家生物黑客健身房，也是紐約黑客健身的分部。它將滿足新人和“想進入到下一個層次”的生物黑客們的需要。
The futuristic gym will be equipped with artificial-intelligence bikes, brain-stimulator headphones and vibration plates. It will also track data such as heart-rate variability, and “gameify” the entire experience to motivate clients to beat their current scores, Hanney says.
這間未來的健身房將配備人工智能自行車、腦刺激耳機和振動板。漢尼說，它還將跟蹤心率變異性等數據，並使整個體驗“遊戲化”，以激勵客戶超過他們目前的分數。
Users will also be able to have a “stacked series of experiences” at other partnering health and wellness outfits that offer services such as cryotherapy and DNA testing.
用戶還可以在提供冷凍療法和DNA檢測等服務的其他合作醫療保健機構獲得“一系列豐富的體驗”。
The most popular biohacking craze in Singapore is the high-fat, low-carb keto diet, which helps to put the body into a metabolic state called ketosis. Its rise may be linked to the Singapore government’s 2016 declaration of a war against diabetes. More than 400,000 Singaporeans live with the disease.
新加坡最流行的生物黑客熱是高脂肪、低碳水化合物的生酮飲食，其有助于讓身體進入到一種叫做酮症的代謝狀態。它的崛起可能與新加坡政府2016年宣布向糖尿病開戰有關。超過40萬新加坡人患有此病。
Seriously Keto, one of Singapore’s pioneering keto-friendly bakeries, has taken advantage of the popularity of the keto diet, and provides sugar-free desserts to health-conscious consumers, such as those on ketogenic, paleo and gluten-free diets.
全酮，新加坡首創的親酮面包店之一，利用生酮飲食的流行，爲注重健康的消費者，如采取生酮飲食法、原始人飲食法和無麸質飲食法的人提供無糖甜點。
Originally from Indonesia, founder Janti Brasali, 53, realised there was a shortage of these products on the market and that she could bake keto desserts for more than just her friends and family. The bakery’s bestsellers include KetoBuns, Chocolate Deluxe KetoCups (chocolate cupcakes) and Fin-Garlicky Sticks (pretzel sticks).
原籍印度尼西亞的53歲創始人詹蒂·布拉薩利意識到市場上這些産品存在短缺，她可以不僅只爲朋友和家人烘焙酮類甜點。這家面包店的暢銷食品包括酮面包、巧克力豪華酮杯（巧克力蛋糕）和蒜味魚翅串（椒鹽卷餅棒）。
Raphaël Chabaud, 31, has biohacked his own health by going full carnivore. He says his all-meat diet, which he switched to after the first time he tasted beef tartare (a traditional French dish made from raw ground beef), has similar benefits to those of the keto diet.
31歲的拉斐爾·沙巴德通過全食肉生物黑客自己的健康。他說，他在第一次嘗到生牛肉（一道用生絞牛肉制作的傳統法國菜）後轉向全肉飲食，這種飲食與生酮飲食有類似的好處。
The marketing professional, who was brought up on a vegetarian diet, says he now feels full of energy, has lower inflammation and doesn’t feel hungry as often. A recent blood test concluded that everything – bar his cholesterol, which was a little high – was within the normal range.
這位吃素食長大的市場營銷專家說，他現在感覺精力充沛，炎症減輕，也不像以前那樣經常感到饑餓。最近一次血液測試的結果是，除了他的膽固醇有點高之外，一切都在正常範圍內。
One of the unexpected advantages of his diet, which he adopted last year, is that Chabaud’s supermarket shop is now simpler. The French national now just zooms straight to the meat section to snap up essentials like beef, bacon, chicken and sausages before he buys other products such as eggs.
他自去年采用的飲食方法帶來的一個意想不到的好處是，沙巴德現在去超市購物更爲簡單了。這位法國國民現在直接走到肉類區，搶購牛肉、培根、雞肉和香腸等必需品，然後再購買雞蛋等其他産品。
“People like to tease me about it … at the gym, they make jokes like, ‘Oh you’re the meat guy,’” Chabaud says with a laugh, adding that he sees this as a good segue into friendly discussions about nutrition and health.
“人們喜歡就這點取笑我……在健身房，他們開玩笑說，‘哦，你是那個吃肉的家夥，’。”沙巴德笑著說，並補充道，他認爲這是一個友好地討論營養和健康問題的良好開端。
A flotation pod at Singapore’s Palm Ave Float Club
新加坡棕榈大道漂浮俱樂部的一個漂浮艙
His diet is not without its disadvantages though – having to look for options while eating out has made Chabaud’s “social life more complicated”, so he usually opts to stay in, or will join friends for a drink after dinner.
不過，他的飲食也並非沒有缺點——外出就餐時必須尋找可供選擇的餐廳讓沙巴德的“社交生活複雜化”，因此他通常選擇留在家裏，或者晚飯後和朋友一起喝一杯。
Although at least 70 per cent of the calories he consumes are still derived from animal products, Chabaud is starting to slowly introduce some carbs and plants back into his diet. “While I am still convinced of the benefits of a meat-based diet, I want to experiment with a more flexible version of the diet that will make it easier socially and that may give me more energy in the gym,” he says.
盡管他所消耗的熱量中至少有70%來自動物産品，但沙巴德已經開始慢慢地將一些碳水化合物和植物重新引入到他的飲食中。“雖然我仍然相信肉類飲食的好處，但我想嘗試一種更爲靈活的飲食方式，使我在社交時更容易，同時也可能會讓我在健身房裏有更多的能量。”他說。
Flotation therapy is also on the rise in high-stress Singapore, and at Palm Ave Float Club – the Lion City’s first-ever float centre, in Kampong Bugis – people lie in sealed futuristic pods filled with water and Epsom salts in near darkness.
在高壓的新加坡，漂浮療法也正興起，在棕榈大道漂浮俱樂部——位于甘榜格南的獅城的第一個漂浮中心——人們幾乎在一片漆黑中，躺在充滿水和瀉鹽的密封未來艙內。
Founder Derrick Foo first tried flotation therapy in the US after listening to a podcast about it. He then continued to do it in Taiwan, before eventually buying a US$20,000 pod for himself.
創始人德裏克福在聽了一個有關漂浮療法的播客後，首次在美國嘗試漂浮療法。然後他繼續在台灣做這件事，最後爲自己買了一個2萬美元的漂浮艙。
The Palm Ave Float Club, founded in 2014, was pretty “experimental at the start”, and the founders weren’t sure it would take off, recalls co-owner Sarah Chan. But five years on, the business has seen steady growth and “fewer sceptics”, she adds. An hour-long float costs S$90.
成立于2014年的棕榈大道漂浮俱樂部“一開始有相當的試驗性”，創始人並不確定它會取得成功，共同所有人陳莎拉回憶道。但五年過去了，業務穩步增長，並且“懷疑者減少”，她補充說。一小時的漂浮費用是90新元。
The centre has a loyal following of Singaporeans and foreigners from diverse backgrounds. These include athletes such as mixed martial arts practitioners looking to supercharge their recovery process and professionals in fields including finance, law and education seeking to unwind.
該中心有一批來自不同背景，包括新加坡人和外國人在內的忠實追隨者。其中有運動員，比如希望加速康複進程的混合武術從業者，以及尋求放松的金融、法律和教育等領域的專業人士。
“Most of our clients are here for stress relief,” Chan says. “Others are here because of sleep issues, physical injury, to deepen their meditation practice – or just out of curiosity.”
“我們的大多數客戶都是來這裏緩解壓力的，”陳說，“其他人來這裏是因爲睡眠問題、身體受傷、加深冥想練習——或者只是出于好奇。”
責任編輯 | 余 昉
版面編輯 | 祝思琪