Biohacking 101: The Science, Benefits, and 2 Simple Ways to Get Started
Have you ever wished you could upgrade your brain, body, or energy levels like updating software on your phone? That’s the premise behind biohacking—a growing movement where people experiment with biology and lifestyle choices to feel and perform their best. From optimizing sleep to boosting mental clarity, biohacking blends self-awareness with science-backed strategies.
But what exactly is biohacking? Is it safe? And how do you start? Let’s explore the facts, the tools, and how you can dip your toes into this fascinating world, without going full cyborg.
What Is Biohacking?
Biohacking, also known as DIY biology, is the practice of making small, incremental lifestyle or dietary changes to improve health, performance, and well-being. Think of it as a form of personalized wellness that combines biology, technology, nutrition, and self-experimentation.
There are different “levels” of biohacking:
Nutritional biohacking: tweaking diet, supplements, or fasting protocols.
Lifestyle biohacking: improving sleep, light exposure, movement, or meditation.
Tech-assisted biohacking: using wearables or devices to monitor and optimize bodily functions (like glucose tracking or brainwave stimulation).
While some people associate it with Silicon Valley execs or extreme habits like implanting chips under the skin, the heart of biohacking is about listening to your body and making informed, intentional choices.
The Evolution of Biohacking
Biohacking has evolved far beyond simple lifestyle tweaks. Today, it includes highly complex and sometimes extreme practices. Some enthusiasts are experimenting with gene editing tools like CRISPR, implanting RFID chips under the skin to interact with technology, or using intravenous nutrient infusions to enhance cellular performance. Others undergo neurofeedback brain training or monitor continuous glucose levels with wearable technology. While these advanced methods can offer insights and benefits, they often require medical oversight, significant resources, and a deep understanding of individual biology, making them less accessible (and sometimes riskier) for the average person.
The Research Behind Biohacking
Many biohacking practices are grounded in science, although not all are equally validated. Here’s a quick look at a few research-backed approaches:
Intermittent fasting (IF): Studies show that IF can support weight management, reduce inflammation, and improve metabolic health by giving the body time to rest and repair at the cellular level.
Cold exposure: Ice baths and cold showers may increase norepinephrine, a hormone linked to mood and alertness, and can reduce muscle inflammation.
Red light therapy: Low-level red light can penetrate skin and cells, supporting mitochondrial function, wound healing, and even skin health.
Sleep tracking: Using wearables like the Oura Ring or WHOOP band can help people identify sleep disruptors and improve circadian rhythms.
Nootropics: These are substances that may enhance cognitive function. While some, like caffeine or L-theanine, have strong evidence, others are more experimental.
Importantly, biohacking isn't a substitute for medical care. Always check with a qualified practitioner before starting something new, especially if it involves supplements, fasting, or drastic lifestyle changes. It’s always best to consider the pros and cons of biohacking before you take the leap.
Pros and Cons of Biohacking
Pros:
Empowering: Encourages self-awareness and proactive health choices.
Personalized: Many biohacks can be customized to individual needs.
Often low-cost: Some practices (like fasting or breathwork) require no equipment.
Cons:
Information overload: Not all biohacks are evidence-based, and online advice can be conflicting.
Potential for harm: Extreme practices without guidance can be risky.
Obsessive tendencies: It’s easy to go overboard and become hyper-focused on “optimization” at the cost of balance.
Now that you know some of the pros and cons, here are some common forms of biohacking for you to consider.
Popular Examples of Biohacking
Here are a few common biohacks people use to improve daily performance:
Bulletproof Coffee: Blending coffee with MCT oil and grass-fed butter to support mental clarity and satiety.
Blue-light blockers: Wearing glasses in the evening to reduce artificial light exposure and improve melatonin production for better sleep.
Cold plunges or contrast showers: To reduce stress, inflammation, and promote recovery.
Daily meditation with heart rate variability (HRV) tracking: Using biofeedback devices to train your nervous system and resilience.
Time-restricted eating: Eating within an 8-10 hour window to support digestion and insulin sensitivity.
As an integrative health coach, I help people implement health habits for sustainable change. If you’re interested in biohacking, here are two biohacks that I recommend you start with.
2 Biohacks to Get You Started (Without Getting Overwhelmed)
You don’t need to invest in fancy gadgets or drink mushroom elixirs to be a biohacker. The best way to begin is with simple, sustainable shifts.
Here are two easy biohacks you could try this week:
1. Optimize Your Morning Light
Why it works: Morning sunlight helps regulate your circadian rhythm, improves mood, and sets the tone for better sleep.
How to do it: Spend 10–15 minutes outdoors within 1 hour of waking—no sunglasses, just natural light.
2. Experiment with Time-Restricted Eating
Why it works: Giving your digestive system a daily break supports metabolic health.
How to do it: Choose a 10-hour eating window (like 9 am–7 pm) and stick to water or herbal tea outside that window.
Take the first step, and enjoy the journey. Biohacking can be a beautiful experience as you learn about yourself and start to feel improvements in your health.
The Last Bite
Biohacking isn’t just about high-tech wearables or expensive supplements—it’s about becoming a curious, conscious participant in your well-being. Whether you're looking to boost energy, improve focus, or just feel more in tune with your body, small, strategic biohacks can offer big rewards. As with any wellness trend, start slow, listen to your body, and always pair experimentation with evidence. The goal is exploration!
Ready to try your first biohack? Let me know what you’re curious about or which ones interest you!