If someone told you it was possible to hack your health and maximize your body’s potential — that you could use science and technology to optimize your performance and improve your overall health — would you consider it? The answer is probably yes. And while it sounds a bit like something out of a science fiction movie, it actually exists and it’s called biohacking.
Biohacking is the art of making small, incremental, and consistent changes to your lifestyle that have the potential to improve your overall health and wellness and potentially extend your life. Unlike traditional healthcare approaches that address specific health issues through the lens of specialized diagnosis and treatment, biohacking emphasizes a proactive, self-reliant, data-driven approach to improving health and performance. Kiera Lane, NMD, MSAc, LAc, DiplAcDirector of Arizona Natural Medicine.
“The rise of biohacking has expanded traditional healthcare into preventive medicine, focusing not just on disease management but on optimizing function and overall health,” adds Dr. Lane.
A clear difference between biohackers and the average person following traditional medical advice is that biohackers take control of their own health and wellness, whether that be through wearable devices, taking supplements, or making lifestyle changes to customize their health strategy.
“Biohacking techniques don’t usually produce overnight results. They can be a long-term, fulfilling endeavor.” Paul Jerrod Frank, MDrenowned dermatologist and founder of PFRANKMD. “Thankfully, major advances in science have allowed us to utilize the concept of biohacking to create more immediate cosmetic treatments.”
Does biohacking work?
One of the questions people have when it comes to biohacking is whether it works. While the answer may vary depending on who you ask, most medical experts agree that many biohacking practices, like optimizing sleep, exercise, and diet, have strong evidence supporting their effectiveness as they lead to improved physical health, mental clarity, and overall well-being.
That said, Dr. Lane points out that biohacking is very personal, meaning what works for one person may not work for another. “It’s important to approach biohacking with a critical mindset, carefully monitor your personal reactions, and consult with a medical professional before making any major changes to your health habits.”
Biohacking can be beneficial if you want to optimize your health and performance or make lifestyle changes to manage a medical condition. Health experts share some of the most popular, scientifically-backed hacks for better health. Here are 7 proven ways you can experiment with biohacking yourself.
supplement
You’re probably familiar with this hack. And you may already be taking supplements to boost your health and well-being. If so, you’re a biohacker. Supplements include basic vitamins, protein powders, probiotics, amino acids, herbs, and nootropics such as adaptogens. These can be natural or synthetic and are used by people who want to optimize their physical, mental, and emotional health.
While a balanced diet based primarily on plant-based foods is usually the best way to meet your nutritional needs, various supplements can help you reach your daily goals and fill in any gaps.
Before starting any supplement regimen, consult with your healthcare provider to be sure that what you are considering taking will not interfere with any medical therapies or medications you are currently taking.
Intermittent Fasting
Intermittent fasting, which began gaining widespread popularity in the early 2010s, has evolved into a movement that is rooted in science and supported by health experts. Intermittent fasting is an eating pattern that involves alternating periods of eating and fasting, the most popular being the 16/8 method, in which you fast for 16 hours and eat all your meals within an 8-hour window.
While the appeal of intermittent fasting originally focused on weight loss, studies have also shown it to improve several markers of metabolic health. Insulin resistance, blood pressureand Oxidative stressThis reduces the risk of developing various chronic diseases (e.g. type 2 diabetes, cardiovascular disease, obesity, etc.).
Cold Plunging
According to Dr Lane, cold baths – soaking in a tub of cold water for a few seconds to a few minutes, or taking a cold shower for two to five minutes – are biohacking techniques that can boost physical and mental resilience.
“This habit improves circulation by triggering a physiological response called the ‘fight or flight’ response, which constricts blood vessels and diverts blood away from your extremities and away from your vital organs,” she says. “It also improves your mood and state of mind through the release of endorphins, and reduces pain by reducing blood flow to inflamed areas.”
Athletes in particular can benefit from the anti-inflammatory effects of cold baths, as can anyone with a medical condition that limits circulation. However, people with certain medical conditions, like heart disease, Raynaud’s disease, or high blood pressure, should consult with a health care professional before trying cold baths due to the risks associated with their condition, Dr. Lane says.
Optimizing your sleep with wearable devices
Technology is becoming increasingly beneficial in the wellness sector, with many fitness trackers such as the Fitbit Sense, Garmin Venu 2 and Oura Ring now equipped with advanced sleep tracking features that can monitor your sleep patterns and provide insights into the quality, duration and stages of sleep.
“Some of these wearable devices can determine whether you’re sleeping through the night, waking multiple times during the night, or entering deep REM sleep,” says Dr. Lane. “This data can help individuals adjust their sleep environment and habits, leading to better rest and overall health, enhancing cognitive function, mood, and physical recovery.”
Earth or Ground
Earthing, or grounding, is the practice of connecting with the surface of the Earth, either barefoot or with a grounding sheet or mat, explains Dr Lane. The researchers Grounding may reduce pain perception in people with chronic pain. Another study published in the journal Biopharmaceuticals Grounding has been linked to reduced anxiety and improved mood.
“This practice is thought to reduce inflammation, improve sleep, and enhance overall health by allowing the body to absorb electrons from the earth, which may help neutralize free radicals,” says Dr. Lane. “Many biohackers use earthing as a way to support physical recovery and emotional balance, incorporating it into their daily lives for increased health benefits.”
Light Exposure Control
Controlling your light exposure has a major impact on your sleep and circadian rhythm (the body’s internal clock that regulates your sleep-wake cycle). Dr. Lane points out that strategically managing your light exposure can improve the quality of your sleep and increase your alertness and energy throughout the day.
Research includes: Einstein Journal of Biology and Medicinefound that managing light exposure is highly effective in reducing seasonal affective disorder (SAD), a type of depression that develops during the winter months when natural light is limited.
Ways to incorporate light exposure management into your daily life include spending at least 20-30 minutes outdoors within the first hour of waking, sitting next to a window or lightbox during work hours, and limiting screen time that exposes you to sleep-disrupting blue light.
Transcendental Meditation
Transcendental Meditation (TM) has been around since the 1950s and was first introduced by Maharishi Mahesh Yogi, an Indian spiritual leader who developed the technique based on ancient Vedic traditions. It became popular in the United States in the 1970s and remains popular today for its health-enhancing benefits.
“In this type of meditation, you silently repeat a mantra in your head and slowly settle into a quieter, more relaxed space,” explains Dr. Frank, who practices the method daily. “In this state, your body is deeply relaxed and your mind is wide awake, which can help with stress relief, alertness, and overall mental health.”
It may seem easy to implement all these hacks at once – take vitamins, eat between 10am and 6pm, jump into cold water, track your sleep, walk on grass, go outside within an hour of waking up, meditate, etc. – but pick one and start from there. Slowly focus on one lifestyle change before moving on to another. Also, if you need support, consult a professional to make sure you are truly committed to your goal.
