What is Biohacking?
Biohacking is an umbrella term for a wide range of practices and techniques people use to “hack” their biology and optimize their health and well-being. Biohacking is about taking a scientific, experimental, and quantified approach to improving your body and mind.
The term “biohacking” originated in the 1990s among computer hackers who began applying the hacker ethic to their bodies and biology. They wanted to understand their source code – their biology and genetics – and improve and customize it like a computer.
Some of the critical goals and philosophies behind the biohacking movement include:
- Optimizing health, performance, and well-being using science, data, and new technologies.
- Gaining more control over your biology and “upgrading” it.
- Run experiments through tracked self-optimization and use your body as a lab.
- Utilizing a wide range of practices and tools from lifestyle modifications to wearable sensors.
- Collaborating and sharing data for crowd-sourced knowledge and discoveries.
- Taking an interdisciplinary, curious, and growth-focused approach to human enhancement.
At its core, biohacking comes down to quantifying everything you can about your body, your environment, your genetics, tracking it, and then experimenting to see what moves those numbers in a positive direction. It’s about optimizing and upgrading your biological source code.
Popular Biohacks
Biohacking refers to changing your lifestyle, nutrition, supplements, and technology to “hack” your biology and maximize your performance. Some popular categories of biohacks include:
Intermittent Fasting
Intermittent fasting involves alternating intervals of fasting and eating. Common approaches include daily 16-hour fasts, 24-hour fasts a couple of times per week, and 5:2 diets with five days of normal eating and two days of fasting. Studies show intermittent fasting can enhance fat loss, boost brain function, and support cellular repair.
Ketogenic and Paleo Diets
The ketogenic diet emphasizes high fat, moderate protein, and very low carbs to achieve ketosis, a metabolic state where you burn fat instead of carbs for fuel. The paleo diet removes processed foods, grains, legumes, dairy, and refined sugars that humans didn’t evolve to eat. Both support fat loss, stable energy, and reduced inflammation.
Nootropics and Smart Drugs
Nootropics are supplements and drugs designed to enhance mental performance. Popular options include L-theanine, creatine, caffeine, modafinil, and microdosed psychedelics. Proponents report improved focus, learning, memory, motivation, and creativity.
Neurofeedback and TDCS
Neurofeedback uses real-time displays of brain activity to teach self-regulation of brain function. TDCS applies mild electrical stimulation to the brain. Both can improve cognition, mood, learning, and brain plasticity.
Sleep Optimization
Sleep biohacks aim to improve sleep quantity and quality by optimizing light exposure, establishing a nightly routine, blocking blue light, supplementation (glycine, magnesium, CBD), cold exposure, and devices like neurostimulation headbands. Quality sleep supports cognitive performance, mood, and overall health.
Dietary Biohacks
Diet plays a significant role in biohacking, as nutrition significantly affects health, longevity, and performance. Biohackers employ various dietary strategies to gain a competitive edge.
Intermittent Fasting
Intermittent fasting involves periods of voluntary fasting cycled with periods of normal eating. Standard protocols include 16:8 (fasting for 16 hours, eating within an 8-hour window) and extended fasts of 24 hours or more. Potential benefits of intermittent fasting include reduced inflammation, improved insulin sensitivity, enhanced mental clarity and focus due to production of beneficial ketones. Some find intermittent fasting easier to comply with than traditional calorie restriction.
Ketogenic Diet
The ketogenic diet is a low-carbohydrate, high-fat diet that aims to induce a metabolic state called nutritional ketosis. In this state, the body shifts from using glucose as its primary energy source to using ketone bodies derived from stored fat. This dietary approach has gained significant popularity in recent years due to its potential health benefits, such as reduced hunger and food cravings, increased mental clarity and focus, and improved markers of metabolic health, including weight loss, improved blood sugar control, and lowered blood pressure.
However, it is important to note that the ketogenic diet is not suitable for everyone and may have some potential drawbacks, including reduced athletic performance for endurance activities and the restrictive nature of the diet. Individuals with certain medical conditions, such as pancreatitis or liver disease, should avoid this diet, and people who are taking medications that affect liver function or blood sugar levels should consult with their healthcare provider before trying this diet.
To enhance the effects of the ketogenic diet, some people may use supplements such as MCT oil and exogenous ketones. MCT oil is a source of medium-chain triglycerides, which are rapidly absorbed and converted into ketones by the liver, while exogenous ketones are ketone bodies that can be taken in supplement form to boost blood ketone levels and induce ketosis more quickly. However, it is important to note that the use of these supplements is not necessary for everyone and should be used under the guidance of a healthcare professional.
Paleo Diet
The paleo diet has been gaining popularity in recent years due to its focus on eating whole foods that mimic the dietary patterns of our hunter-gatherer ancestors. This diet emphasizes the consumption of meat, seafood, vegetables, fruits, nuts, and seeds, while avoiding grains, legumes, dairy, and processed foods. The rationale behind this diet is that by eating foods that are similar to what our ancestors ate, we can improve our health and longevity. Advocates of the paleo diet believe that it can lead to weight loss, improved blood sugar regulation, and a reduction in inflammation.
They also argue that the paleo diet is more nutrient-dense than the typical Western diet, which is often high in refined carbohydrates and processed foods. However, there are criticisms of the paleo diet as well. Some experts argue that the diet is not sustainable in the long term and can be expensive to maintain. Others point out that there is not enough scientific consensus on what the optimal human diet is, and that the paleo diet may not be appropriate for everyone. Despite these criticisms, the paleo diet can still provide a useful template for healthy eating. By focusing on whole foods and avoiding processed foods, the paleo diet can improve biomarkers for some people and lead to better overall health.
Supplements and Nootropics
Nootropics, also known as “smart drugs,” are supplements and other substances believed to enhance cognitive function. Biohackers use nootropics seeking benefits like improved focus, memory, creativity, and motivation.
Some of the most popular nootropic supplements used by biohackers include:
- Caffeine – The world’s most widely consumed psychoactive drug, caffeine boosts alertness, focus, and mental acuity. However, it can also cause jitteriness.
- L-Theanine – An amino acid found in green tea, L-theanine is thought to work synergistically with caffeine, promoting calm focus.
- Creatine – Known for its benefits in muscle building, creatine also may improve working memory and intelligence.
- Bacopa monnieri – An herb used in Ayurvedic medicine, bacopa is thought to help memory, learning, focus, and retention.
- Omega-3s (fish oil) – Important brain-building fats that may enhance focus and mood.
- Phosphatidylserine – A naturally occurring phospholipid, phosphatidylserine plays a crucial role in brain cell membrane function and is tied to improved cognition.
While intriguing, nootropics do carry risks as well. Side effects are possible with any supplement, and long-term safety data is limited. Biohackers should carefully weigh potential benefits and risks before trying nootropics. It’s also best to start with lower doses and closely monitor effects. Consulting a doctor is advisable, especially when combining multiple nootropics.
Body Hacking
Biohackers interested in enhancing human abilities often turn to technology like biosensors, implants, and wearables. These devices allow users to augment and analyze their biology and behavior.
For example, biohackers may use:
- Wearable sensors that track detailed biometric data like heart rate variability, blood oxygen levels, sleep phases, and more. These devices quantify health and performance.
- Implanted devices like RFID/NFC chips that can unlock doors, interface with computers, or store information. While still experimental, implants allow capabilities beyond the human body’s innate limits.
- Exoskeletons and prosthetic limbs that enhance strength, balance, or sensory abilities. Advancements in robotics allow biohackers to optimize and exceed natural human abilities.
- Brain-computer interfaces that connect the brain to external devices. The goal is seamless integration between hardware and wetware. Non-invasive interfaces use EEG sensors, while invasive devices use electrode implants.
- Augmented and virtual reality systems that provide supplemental information and environmental data directly to the senses. These simulate digital realities layered over the physical world.
- Genetic engineering techniques like CRISPR, though currently restricted to medical contexts. Biohackers envision a future where genes can be edited for personalized enhancements.
These tools exemplify biohacking’s ethos of using tech to push the boundaries of human limitations. Body hacking focuses on tangible, practical ways to augment our inherent biology.
Brain Hacking
One of the most popular areas of biohacking is hacking the brain to optimize cognitive performance, memory, focus, and overall mental well-being. Brain hacks aim to enhance brain function by modifying lifestyle habits, training the mind, and using technology.
TDCS (Transcranial Direct Current Stimulation) – TDCS devices deliver mild electrical current to specific brain parts through electrodes placed on the scalp. Some biohackers claim TDCS can improve learning, focus, memory retention, and other cognitive skills when targeted to brain areas like the prefrontal cortex. However, the long-term impacts of regular TDCS use require more research.
Neurofeedback – Neurofeedback is biofeedback training that teaches people to regulate their brainwaves consciously through real-time feedback and reinforcement. For example, the user wears an EEG device that detects brainwave patterns. The neurofeedback system provides visual, auditory, or tactile feedback when the desired brainwave state is achieved. This allows the user to recognize these states and learn to recreate them. Proponents believe neurofeedback enhances mental performance, mood, attention and focus.
Meditation & Breathwork – Meditation has been shown to strengthen focus, reduce stress, improve emotional regulation, and provide other cognitive benefits. Mindfulness meditation may enhance working memory and executive function. Specific breathing exercises like the Wim Hof Method also aim to optimize brain oxygen delivery. Combining meditation, specialized breathing techniques, and other biohacks may maximize mental performance.
Sleep Hacks
Getting enough high-quality sleep is one of the most important things you can do for your health and cognitive performance. Unfortunately, many people suffer from poor sleep due to lifestyle factors like light exposure from screens late at night, irregular sleep schedules, stress, stimulants too close to bedtime, and uncomfortable sleep environments.
The good news is there are many effective biohacks to optimize your sleep. Here are some techniques to try:
- Follow a consistent sleep schedule. Go to bed and wake up simultaneously every day, even on weekends, to regulate your circadian rhythm.
- Limit blue light exposure before bed. Blue light from phones, TVs, and computers suppresses melatonin production. Avoid screens for 1-2 hours before bedtime or use blue light-blocking glasses.
- Create an optimal sleep environment. Keep your bedroom completely dark and cool, use comfortable bedding, and minimize noise and disruptions. Some biohackers use blackout curtains, eye masks, earplugs, humidifiers, intelligent lights, and chilled mattress pads.
- Supplements. Take melatonin, magnesium, glycine, or other supplements known to improve sleep quality. Time them correctly to avoid grogginess.
- Wind down before bed. Spend the last hour before bed reading, meditating, stretching, or thinking positive thoughts to transition into sleep mode. Avoid stimulating activities.
- Practice good sleep hygiene. Avoid caffeine, large meals, and exercise for 4-6 hours before bedtime. Establish a calming pre-bed routine like a warm bath or light yoga.
- Use sleep tracking. Wearables, sleep apps, or sleep lab tests can identify and address issues impacting your sleep. Tracking sleep data may also motivate you to improve your habits.
Getting enough deep, uninterrupted sleep is crucial for cognitive enhancement, productivity, immune function, hormonal regulation, and overall health. Optimizing your sleep through science-backed biohacks can help you feel refreshed and operate at your peak every day.
Environmental Biohacks
The environments we expose ourselves to can profoundly affect our health and well-being. Biohackers carefully optimize environmental factors to support performance.
Light
Exposure to natural sunlight helps regulate circadian rhythms and vitamin D production. Biohackers may use full-spectrum lighting at home and wear blue-light-blocking glasses in the evening. Getting sunlight exposure as soon as possible after waking up helps reset the body’s internal clock.
Air Quality
Poor indoor air quality from pollution, allergens, or mold can impair cognitive function. Biohackers purify indoor air with high-quality HEPA air filters and houseplants. Some even use oxygen concentrators to increase blood oxygen levels before workouts or cognitive tasks.
Water
Staying adequately hydrated is critical, but water quality also matters. Tap water can contain heavy metals, fluoride, and other contaminants. Biohackers drink purified or alkaline water to avoid these.
Cold Exposure
Frequent cold exposure through cryotherapy, cold showers, or ice baths triggers beneficial hormonal and immune changes. It may also increase resilience by adapting the body to stress.
Circadian Rhythms
Biohackers optimize sleep cycles by avoiding blue light and stimulants at night. Strategic fasting, meal timing, light exposure, and body temperature manipulation can further reset circadian rhythms. Tracking biomarkers continuously can reveal personalized optimal timing for activity, meals, and sleep.
Tracking and Quantifying
A vital part of the biohacking movement is tracking and quantifying health data. Many biohackers use various tech devices and testing to get granular data about their bodies. This allows them to closely monitor their progress when experimenting with different hacks and see what works for them.
Self-tracking wearable devices and health apps have exploded in popularity in recent years. Fitness trackers like Fitbit and smartwatches like Apple Watch allow users to keep tabs on steps taken, heart rate, sleep patterns, and more. Apps can track factors like mood, diet, supplements taken, and symptoms. With all this data, biohackers can identify correlations and optimize their routines.
Biomarker testing goes beyond tracking surface-level data by revealing information about what’s happening inside the body at the cellular level. Tests can analyze everything from genetics to blood to the gut microbiome. Getting this biomarker data helps biohackers determine potential health risks and weaknesses to address. It also provides objective feedback about the impacts of their experiments. Some standard biomarker tests are cholesterol, blood glucose, cortisol, vitamin levels, and gut microbiome sequencing.
While self-tracking and testing may appeal to quantitatively-minded biohackers, care should be taken to avoid becoming obsessed with perfect optimization. Focusing too narrowly on biomarkers may miss the big picture of overall well-being. Moderation is vital to avoid going overboard into unhealthy territory when biohacking.
Criticisms and Concerns
While many see biohacking as an exciting way to take control of and optimize their biology, some have raised criticisms and concerns about the practice:
Safety Issues and Risks
- Some biohacks, especially those involving ingesting unregulated supplements or experimenting on oneself, carry safety risks. There are possible side effects and negative interactions that are not thoroughly studied or understood.
- Devices like implantable technology raise concerns about medical complications and infection risks. Unproven interventions could potentially harm health in unintended ways.
- Critics caution against overly risky experiments without medical supervision. They argue that safety should be carefully evaluated.
Lack of Scientific Evidence
- The evidence behind some popular biohacks is anecdotal or limited. Rigorous scientific validation is still needed.
- For novel interventions and supplements, long-term impacts are unknown. Purported benefits may be exaggerated without extensive trials and data.
- Skeptics argue that more research is needed before heavily modifying lifestyle based on promising but preliminary biohacking concepts.
Accessibility Barriers
- Access to certain biohacks depends on disposable income and resources. Genetic testing, wearable devices, supplements, and procedures can be expensive.
- Geographic proximity to major biohacking hubs also plays a role. Knowledge and technology are concentrated in specific communities.
- Due to these barriers, critics point out that the benefits of biohacking may not be equally accessible to all. More inclusivity is needed.
While biohacking offers exciting possibilities, there are reasonable concerns about risks, lack of evidence, and accessibility that should be considered. A thoughtful approach can help maximize benefits while minimizing potential downsides.