What is Biohacking?

Biohacking is the practice of making small, incremental changes to your lifestyle, diet, exercise regime, and environment in order to optimize your health, wellbeing, and performance. The term “biohacking” encompasses a wide range of strategies and hacks that people employ in order to achieve their goals.

At its core, biohacking is about experimenting and quantifying the impact that certain behaviors, habits, and techniques have on the human body. Biohackers use science, biology, and self-experimentation to “hack” their bodies the same way lifehackers “hack” their lives to increase productivity. The ultimate aim is upgrading the human experience.

Some examples of popular biohacks include:

• Intermittent fasting – Restricting food intake to specific time periods during the day or week. Common approaches include 16:8 (fasting for 16 hours, eating for 8 hours per day) or 5:2 fasting (eating normally 5 days per week but restricting calories on 2 days).
• Cold exposure – Taking cold showers or baths, or immersing yourself in cold water. This practice activates brown adipose tissue (BAT) which can increase fat burning and provide other metabolic benefits.
• Nootropics – Natural supplements and drugs that may improve cognitive function, memory, creativity, motivation and other functions. Popular nootropics include caffeine, L-theanine, creatine, and modafinil. Some products that work well and that are all natural include Neurovance, Keenmind and Biostrath.
• Meditation apps – Using apps like Calm or Headspace to build a consistent meditation practice, which can reduce stress and improve focus/productivity. Stay posted on our social channels for our recommended meditation methods.
• Sleep tracking – Using devices like Oura ring or Whoop band to monitor sleep stages and optimize sleep duration and efficiency. There are multiple other products like Apple, Samsung and Garmin smart watches that can track sleep.

The possibilities are endless when it comes to biohacks. People use data, technology, and biology itself to shape an optimal lifestyle. The quantified self movement has paved the way for a scientific approach to wellbeing.

Benefits of Biohacking

Biohacking can provide numerous benefits when done safely and correctly. Here are some of the top benefits of biohacking:

Improved Energy and Focus

Many biohacks are aimed at increasing energy, alertness and focus. Strategies like meditation, nootropics, targeted nutrition and supplements can enhance mental clarity, concentration and work performance. Biohackers report feeling more motivated, productive and “dialed in” throughout the day.

Better Sleep Quality

Getting adequate deep sleep is crucial for health, immunity and cognitive function. Biohacks like sleep tracking, blue light blocking glasses, temperature regulation and supplements support falling asleep faster, staying asleep and achieving REM/deep sleep when it matters most. Quality sleep leaves you feeling refreshed and recharged.

Enhanced Cognition and Memory

Biohacks that stimulate neuroplasticity (how well your brain grows and organizes information) and brain cell growth can boost cognition and memory over time. Learning new skills, taking nootropics, meditation and fasting have been shown to improve memory, information retention and brain function. As you biohack, you may notice it becomes easier to think clearly, recall information and learn new things.

Increased Longevity

Science tells us that longevity is within our control. Biohacks that reduce inflammation, stress and oxidative damage while optimizing nutrition and hormones can increase healthspan and lifespan. From intermittent fasting to NAD+ supplements, many biohacks have demonstrated anti-aging effects to help you live better for longer.

Weight Loss and Body Recomposition

Losing extra fat while maintaining or gaining muscle, known as body recomposition, is achievable with biohacks. Strategies like carb cycling, fasting, targeted exercise, cold exposure and supplements can help shed fat while retaining calorie-burning lean muscle mass. The result is an improved body composition for health, performance and aesthetics.

Beginner Biohacks

Biohacking can seem daunting for beginners, but starting with small changes can have big impacts. Here are some beginner biohacks to try:

Intermittent Fasting

Intermittent fasting involves alternating between periods of fasting and eating. It has been shown to improve insulin sensitivity, boost weight loss, and may have anti-aging effects. A simple way to get started is 16:8 intermittent fasting, where you fast for 16 hours (including sleep time) and eat within an 8 hour window.

Time-Restricted Eating

Time-restricted eating is a form of intermittent fasting where you consume calories only during a specific window, usually 8-10 hours per day. This allows your body a prolonged fasted state, which has metabolic benefits. Start by delaying your first meal by a few hours and stopping eating 2-3 hours before bed.

Cold Showers/Ice Baths

Exposing your body to cold temperatures activates brown adipose tissue and boosts metabolism. Start by finishing your regular shower with 30 seconds of cold water. As you get used to it, increase the duration. You can also alternate hot and cold water.

Meditation

Meditation reduces stress, quiets the mind, and has shown benefits for focus, productivity, and mental health. Try starting with just 5 minutes per day of basic mindfulness meditation using a guided app. Slowly increase to 10-15 minutes.

Key Supplements

Some supplements can optimize energy, recovery, cognition, and longevity. Good beginner options are creatine (5g/day), vitamin D (2000-5000 IU/day), and omega-3 fish oil (1-2g/day of combined EPA/DHA). Only take supplements that are safely backed by research.

Starting with small, sustainable changes lets you slowly build habits and experience benefits. Be patient and focus on consistency as a beginner. Over time you can progress into more advanced biohacks.

Intermediate Biohacks

Once you’ve gotten comfortable with beginner biohacks, you can start to explore some more advanced techniques. Here are some popular intermediate biohacks to consider:

Intermittent Fasting

Intermittent fasting involves restricting your eating window for 16-20 hours per day, and only eating during a set 4-8 hour period. For example, you might eat between 12pm-8pm, and fast the rest of the time. Longer fasts of 24+ hours can also be attempted occasionally for more advanced benefits. Fasting gives your digestion a break, and may enhance fat burning, cellular repair, and cognitive function.

Heat Exposure

Spending time in a sauna, steam room, or even taking a hot bath can mimic some of the benefits of exercise. Heat exposure may induce mild stress on the body, activating heat shock proteins that support cellular health and longevity. A 15-30 minute sauna session 2-3 times per week is a simple biohack to try.

High Intensity Interval Training

HIIT workouts involve short bursts of high intensity exercise followed by rest periods. This type of training taxes your cardiovascular system and metabolism more intensely compared to steady state moderate exercise. Aim for 2-3 HIIT sessions per week along with other workouts.

Nootropics

Also known as cognitive enhancers or “smart drugs”, nootropics aim to improve mental performance. Some popular options include L-theanine, creatine, caffeine, lion’s mane, and rhodiola rosea. Do thorough research before trying nootropics to understand proper dosing and potential side effects.

Advanced Biohacks

Biohacking can involve some more intensive interventions once you’ve mastered the basics. However, it’s important to research these thoroughly and proceed with caution. Here are some of the more advanced biohacks to consider:

Multi-Day Fasting

Fasting for multiple days has become an increasingly popular biohack, with proponents claiming benefits like autophagy (the body’s cellular cleanup process), lowered inflammation, and boosted brain function. However, extended fasting requires planning and medical supervision to avoid complications like electrolyte imbalances. Start with shorter fasts before attempting multi-day fasts under a doctor’s guidance.

Neurofeedback

Neurofeedback uses real-time displays of brain activity to teach self-regulation of brain function. Through repeatedly modulating one’s own brainwaves, neurofeedback is said to enhance cognitive performance. However, the evidence is still preliminary. Professional neurofeedback devices are also expensive.

Biofeedback Training

Biofeedback devices provide real-time data about physiological functions like heart rate, breathing, and muscle tension to help users gain voluntary control. This is said to aid stress management, pain reduction, and overall well-being. Quality biofeedback training requires working with a professional.

Genetic Testing

At-home genetic testing kits have made it easier to learn about your genetic predispositions. This data can empower lifestyle and diet choices tailored to your genes. However, genetic testing has limitations and ethical concerns, so consider consulting a genetic counselor when interpreting results.

Microbiome Optimization

Your gut microbiome affects nearly every aspect of health. Optimizing your gut flora with probiotic foods and supplements, prebiotics, and microbiome testing may enhance digestion, immunity, and cognition. But research is still early, so work with a doctor specialized in the microbiome before making major changes.

The advanced biohacking realm offers intriguing possibilities but also warrants caution. Thoroughly researching any advanced interventions and consulting medical professionals is advised. A biohacking regimen should always be tailored to your individual needs and situation.

Lifestyle Tips

Adopting certain lifestyle habits and routines can significantly enhance the effects of biohacking. Here are some tips for optimizing your lifestyle:

Consistent Sleep Schedule

Getting quality, consistent sleep is essential for health, cognitive performance, and overall wellbeing. Try to go to bed and wake up at the same time each day, even on weekends. Develop a relaxing pre-bed routine to help you unwind in the evenings. Make your sleep environment as dark, quiet, and comfortable as possible.

Stress Management Techniques

Chronic stress takes a major toll on the body and mind. Make time each day for stress management through techniques like meditation, deep breathing, Pilates, or journaling. Go for a walk outdoors, listen to music, or spend time on a hobby you enjoy. Strong social connections also help buffer stress.

Eliminate Common Toxin Sources

Reduce exposure to toxins in your home and environment that can impair health. Avoid air fresheners, scented candles, and cleaning products with harsh chemicals. Filter your home’s water to remove contaminants. Choose natural personal care and beauty products without added fragrances or preservatives.

Optimize Nutrition

Eat a diet high in whole, unprocessed foods like fruits, vegetables, healthy fats, lean protein, and fiber. Avoid added sugars, refined grains, and heavily processed ingredients. Stay hydrated by drinking water throughout the day. Focus on getting nutrients from food rather than relying on supplements alone.

Risks and Considerations

Biohacking offers the potential to optimize health and performance, but there are some risks and considerations to keep in mind:

• Need for personalization and moderation – What works for one person may not work for another. It’s important to start slowly, pay close attention to how you feel, and adjust your biohacks accordingly. Too much too soon can lead to fatigue, brain fog, and burnout. Moderation is key. Stay tuned for our customizable biohacking template!
• Potential overoptimization – There is no perfect formula. While biohacking allows you to upgrade your biology, taken too far it can lead to obsessing over marginal gains at the detriment of simply enjoying life. Balance getting 1% better with being content where you’re at.
• Importance of physician guidance – Especially when using more advanced biohacks, work closely with your doctor to monitor biomarkers and potential side effects. Don’t blindly self-experiment, as you may do more harm than good without proper medical supervision.
• Negative side effects – Any powerful intervention has the potential for negative side effects. Pay close attention and stop biohacks that make you feel worse in any way. Some common side effects include insomnia, irritability, indigestion, headaches, and more based on the specific biohack.

The key is finding a personalized approach that works for you, avoiding extremes, and partnering with medical professionals. Used cautiously and intelligently, biohacking can enhance your life without significant downsides. But some restraint and supervision is necessary to biohack safely and sustainably.

Tools and Resources

Biohacking requires the right tools, resources, and community to be effective. Here are some recommendations:

Apps for Tracking Biohacks

• Habitica – Gamifies your habits and tasks so you stay motivated. Track supplements, diet, exercise and more.
• Way of Life – Simple habit tracker. Just click to log your habits each day.
• TrackMyStack – Specifically designed to track supplements and nootropics. Log dosage, effects, etc.
• Hevy – Workout tracker for logging weightlifting workouts and tracking progress.

Biohacking Gear

• Red light therapy panels – Improves cellular function, sleep, skin health.
• Blue light blocking glasses – Counteract insomnia and eye strain from screens.
• Oura ring – Wearable for tracking sleep, activity levels, and health data.
• InsideTracker – At-home blood test kits to optimize biomarkers.

Creating a Biohacking Regimen

When creating your own biohacking regimen, it’s important to start slow and listen to your body’s needs. Here are some tips:

• Assess your goals and current state of health and wellbeing. Consider areas you want to improve – more energy, better sleep, reduced stress, enhanced focus, etc.
• Start with beginner biohacks that are easy to implement, such as optimizing sleep, nutrition, hydration and movement. These form the foundation before introducing more advanced techniques.
• Slowly layer in intermediate biohacks like cold exposure, nootropics, meditation and intermittent fasting. Give your body time to adapt to each change. Stay attuned to how you feel.
• Only add in more extreme biohacks once the basics are dialed in. Things like neurofeedback, biofeedback, transcranial direct current stimulation are powerful but require more care and guidance.
• Customize your regimen over time based on how your body responds, changing needs or goals, and emerging research. What works for someone else may not be right for you.
• Periodically reassess your regimen. Cycle on and off certain practices as needed for sustainable long-term benefits.

The key is starting with a solid foundation, making incremental changes, listening to your body, and evolving your biohacking protocol over time. Patience and self-awareness will lead to the best results.

In conclusion

Biohacking can provide numerous benefits when done safely and strategically. Key benefits include improved focus and productivity, enhanced physical performance, better sleep quality, and overall optimization of health.

However, there is no one-size-fits-all approach to biohacking. It’s crucial to start slowly, pay close attention to your body’s responses, and customize your regimen over time. Be patient with yourself as you dial in which biohacks work best for your genes, lifestyle, and goals. View biohacking as a lifelong practice rather than a quick fix.

The practices and techniques will evolve as new technologies and research emerges. But the core principles remain constant – we all have untapped potential within us. Biohacking enables us to tap into that potential and elevate our lives in meaningful ways. Approach it judiciously and with realistic expectations. When channeled positively, biohacking can be a powerful tool for self-improvement across mental, physical and emotional realms.