Biohacking sounds like an elaborate term for science fiction movies, where humans are further optimized through computer software. The truth is far from that. Biohacking – not to be confused with the German term self-optimization – is much more than tricking your own body with technology. Even though the origins of biohacking lie in the tech industry – the "father of biohacking" Dave Asprey ran the first servers of Google – the approaches are more biological than technical. We will show you in detail what is meant by biohacking, which personalities you should know, and which biohacking tips you can incorporate into your daily life.
Biohacking Definition
Before we dive deeper into the topic, let's first clarify the definition: The term "Biohacking" is composed of "Bio" (life) and "Hacking" (tinkering) and thus describes "tinkering with life." It is a DIY movement that uses scientific knowledge and technologies to improve and optimize one's biology. Dave Asprey was one of the pioneers in this field. With the help of "hacks" – a term he borrowed from the IT industry, where a "hack" means an intervention – he started optimizing his own body. His stated goal is to celebrate his 180th birthday.
What exactly is biohacking?
Biohacking refers to a range of practices aimed at improving physical, mental, and spiritual well-being through targeted interventions. The core idea is that our health and vitality are the most important assets. Biohacking aims to keep the body and mind as healthy/vital as possible. This can be achieved through nutrition, technology, behavioral changes, meditation, cold baths, or even genetic modifications. Through scientific and technological means, one aims to gain more control over their own biology.
Self-optimization, on the other hand, focuses more on getting the maximum out of one's body without placing emphasis on well-being.There are also significant overlaps in the Longevity movement and biohacking. Both aim to enable a long and healthy life.
Biohacking Examples
Let's get a bit more specific. We will show you gadgets, exercises, and supplements that all have their place in the broad field of biohacking. And if you ever lose track, don't worry. We have also put together some tips for biohacking beginners later on. For now, it's about what "tools" are available to "hack" our bodies.
Nutrition
Probably one of the biggest points to strengthen your body and enhance your well-being. At the same time, it is likely one of the most controversial topics in the entire field. Every biohacker has their own nutrition plan.The principle often includes foods that improve cognitive functions, increase energy levels, and promote overall well-being. Which ones exactly vary depending on the biohacker:
- Bryan Johnson relies on a purely vegan diet with AI-based suggestions for his cells
- Dave Asprey follows more of a ketogenic diet and derives his main energy from fats. He mixes ghee into his coffee
- Ben Greenfield recommends a balanced diet, low in sugar, avoiding processed foods, alcohol and caffeine only in moderation, and occasional fasting
Nutrition is always a complicated topic – even among biohackers.
Fitness
Let's move on to a topic where, for once, all biohackers agree. Physical activity is one of the biggest keys to a healthier and more satisfying life. Peter Attia has crowned exercise in his bestseller “Outlive” as the most researched measure that can extend your life.
Exercise and movement trigger a whole range of processes in our body. Our muscles produce myokines during physical work. These are hormone-like substances and act as the body's own pharmacy. Their effects on the body are not yet fully understood, but myokines serve as "communicators" between cells. This explains the many positive effects of exercise, z.B. the improvement of insulin resistance, cognitive performance, or bone health. The topic of fitness alone would exceed the scope of this article, which is why we will address it further in the future.
Cold
Are you feeling tired too? Your ability to concentrate is not really there anymore, or you’ve had a tough workout? Then this "hack" might do you good. Ice baths became famous through Wim Hof and turned into an internet phenomenon. In fact, there are some studies that attribute several health benefits to ice bathing or cold showers. And those who have tried it will probably confirm that the cold water makes you feel instantly awake. Biohacking pioneers like Ben Greenfield, Andrew Huberman, or Andreas Breitfeld swear by it as well.
A little tip on the side. Start slowly and especially when ice bathing, do not go alone. The cold water can put quite a strain on our circulation. No one has to break Wim Hof's records; 1-2 minutes in cold water is completely sufficient for a start.
And for those who do not want to jump into cold water, they can try a cryotherapy chamber. These reach temperatures of arctic -196 degrees. One does not spend a long time in the cryotherapy chambers. They are popular among athletes to enhance recovery ability. But cryotherapy chambers are also used in medicine, z.B. in the treatment of rheumatoid arthritis.
Heat
Just like cold, heat can be a tool to "hack" your body. The Finns show us how with their sauna. The high temperatures not only make us sweat, they also train our vascular system. The induced heat stress seems to pay off. Large observational studies have shown that sauna users live longer.The sauna seems not only to be a training for the cardiovascular system, but it also acts against systemic inflammation, as it occurs in old age (keyword Inflammaging).
Those who shy away from the cold can also try the warmth of the sauna. Even better would be the combination of both, as Andrew Huberman describes in his protocol .
Gratitude
What good is physical health if our soul is not well? Many well-known biohackers have gone through at least one emotionally difficult time. Bryan Johnson was severely depressed for several years, Dave Asprey claims he was not well before his biohacking transformation, and Peter Attia also dedicates a large chapter in his book to his poor mental health.
Surely there is not the "One-Size-Fits-All", but one of the tools can be gratitude. Whether in the form of gratitude journals or rituals, this rather simple method can help us focus on positive things in life.
Mindfulness
Mindfulness goes in a similar direction. In an ever-changing world, it can be helpful to focus on one's own body. Whether in the form of meditation, yoga, or Pilates, mindfulness can have many facets. An important technique is to consciously perceive one's breath. Some of these techniques are ancient, and yoga has gained more and more popularity in recent years.
A completely different form can also be faith. Ben Greenfield is z.B. a devout Christian.
Fasting
The molecular background of fasting has already been extensively covered. (Intermittent) fasting is an integral part of many biohackers and also of longevity enthusiasts. To put it briefly, fasting activates the body's "cellular waste disposal" – autophagy. This sorts out and recycles old cells. This is likely the main reason for the health benefits of fasting. A second reason could be the activation of longevity genes, the so-called sirtuins.
Some scientists, such as the American Valter Longo, are trying to replicate the health benefits on a molecular level and thus deceive the body into thinking it is in a fasting state through the use of simulated fasting.Dave Asprey particularly promotes the so-called Bulletproof Fasting, during which only Bulletproof coffee is consumed during the fasting phase. The British singer Adele has also applied an aspect of fasting as biohacking. With the Sirtfood Diet, she has lost several kilos.
Light
In particular, neuroscientist Andrew Huberman does not tire of emphasizing the various benefits of light. In the morning, after getting up, it is advisable to get 10 minutes of sunlight directly on your retina. This way, you can steer the circadian rhythm in the right direction. On dark days, a daylight lamp can be beneficial.
And in the evening? While it is advisable to expose yourself to as much light as possible in the morning, you should be exposed to as little light as possible in the evening. In particular, no blue light from screens.And since not everyone of us honestly manages to avoid consuming digital media at least an hour before going to bed, biohackers recommend wearing blue light filter glasses: These can help improve our melatonin production (the hormone melatonin is needed for us to fall asleep) and thus improve sleep.
Sleep
Now let's move on to the next point, which is often underestimated: sleep. Sleep is essential for our body and has long been neglected by medicine. Only the research of Matthew Walker has brought more public attention to sleep. It’s no wonder that all biohackers place the highest priority on their sleep.The room must be cool and completely dark and the bedtime is strictly adhered to.
But how much sleep do we actually need? That varies from person to person, but most need between 7 and 9 hours of sleep. It seems that we are doing wonderfully in Germany with an average sleep duration of 8 hours and 37 minutes. At least, the Federal Statistical Office published these figures in June 2024. However, they are somewhat misleading, as it does not capture pure sleep time, but the time in bed (including naps). And according to the RKI, a quarter of all Germans complain about sleep disorders.
In addition to tips for general sleep hygiene, selected supplements can be helpful for sleep. More about this in our article on QNIGHT - Relax Complex.
Biohacking Supplements
Another important area of biohacking is the use of dietary supplements. With the help of these molecules, specific nutrient deficiencies can be compensated for and performance can be further enhanced. Depending on the biohacker, different supplements are preferred. Most molecules cannot be supplied in this quantity through a normal diet, which is why it makes sense to take them as a supplement. You don't have to swallow 100 pills a day, as the American Bryan Johnson does; often just a few targeted additions are sufficient. The most popular biohacking supplements include:
- Omega-3 fatty acids: Promote cognitive function and heart health.Peter Attia emphasizes the importance of adequate Omega-3 intake for overall health and determines his Omega 3 levels for more accurate measurement.
- Vitamin D: Supports the immune system and bone health. Especially in combination with K2. Often available as Vitamin D drops or as Vitamin D capsules.
- Creatine powder: A popular supplement not only among athletes.It also increases cognitive performance according to studies
- Magnesium Complex: A magnesium deficiency often goes undetected for a long time in most people, yet we need magnesium for many essential body functions
- NAD-Booster: The small molecule NAD (Nicotinamide Adenine Dinucleotide) is crucial for our mitochondria, the power plants of our cells. With age, the NAD level decreases, and so does performance
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Senolytics: This class of substances can help our body combat so-called "zombie cells" (more information can be found under the keyword senescence). These "zombie cells" accumulate with age and cause various problems.Biohackers, like the founder Michael Greve, take senolytics (like the molecule Fisetin) against the "zombie cells"
Biohacking and the world of gadgets
Now let's move on to a more technological side of biohacking. Perhaps you imagined biohacking to be more like this. Hundreds of measuring devices to accurately measure everything about your body. It's not quite that extreme, but there are indeed some useful biohacking devices that can support you in your daily life.
The simplest example is a Smart Watch. It is quite impressive what data can be measured with a simple watch.Heart rate, EKG, sleep quality, and the number of steps are just a few examples of how we can easily collect biohacking data in our daily lives.
For those who want a little more, here are a few more biohacking devices/tools to better understand your body:
- Neurofeedback devices: Devices that measure brain wave activity and provide feedback to optimize brain function. They are used to improve cognitive performance, reduce stress, and enhance concentration.
- Oura Ring: A wearable ring that measures sleep, activity, and physiological data such as heart rate variability (HRV) and body temperature. This data helps monitor sleep quality and assess overall health. An overview article on the topic of Smart Rings can be found in a partner blog.
- Continuous Glucose Monitors (CGM): Devices that continuously monitor blood sugar levels and provide real-time data. This data helps to better manage diet and insulin response to optimize energy levels and cognitive functions. A CGM can be helpful in the early detection of insulin resistance. The French biochemist and biohacker Jessie Inchauspé (her affectionate nickname is the "Glucose Goddess") sees understanding our blood sugar levels as one of the greatest levers for better health
Laboratory values for a deeper understanding
Since we are already on the topic of blood sugar levels, we can directly expand the subject to laboratory values. All famous biohackers regularly have their blood analyzed. Here too, there are some overlaps with the Longevity Community.For example, we now know how important the blood lipid levels are to prevent the number 1 of common diseases, cardiovascular diseases.
In addition to the classic blood analyses, there are other ways to learn more about one's body. The two most exciting fields here are epigenetics and proteomics.
For a long time, it was believed that everything in our genes is predetermined and that we have no influence on our genetic material. This claim has been disproven. Only about 20% of our hereditary information is firmly anchored in our DNA, the other 80% can be influenced by our lifestyle. This research field of epigenetics deals with these changes. One possibility is to determine the biological age.Specific sites on the DNA are measured that correlate with age. This method was developed by Nobel Prize winner Steve Horvath and is a precise tool for measuring the health of cells. A recent study has shown that biological age correlates with the risk of cardiovascular diseases.
Proteomics – the tests of the future?
A better understanding of epigenetics has led to a rethinking in research. The next level is proteomics. While epigenetics looks at which sites of our DNA are active or inactive, proteomics examines the outcome. What proteins are present in our cells.Using mass spectrometry, the proteins in your cells can be analyzed, allowing for a deeper understanding of the biochemical processes in your body. This enables the creation of a "molecular self". Proteomics is therefore the ideal tool for biohackers – individually tailored recommendations based on scientific evaluation. If you also want to get to know your molecular self, then take the test.
The Pioneers of Biohacking
After repeatedly mentioning some of the most well-known personalities in the biohacking scene, we want to introduce them to you here in more detail. For some, we have already written extensive articles. If you are interested in a person, you can simply click on the name and you will be redirected.But now to our top biohackers:
Andrew Huberman
Andrew Huberman, a neuroscientist and professor at Stanford University, has extensively researched the human brain and nervous system. His research provides valuable insights into how the brain works and how various biohacking techniques can contribute to optimizing cognitive abilities and well-being. Huberman emphasizes the importance of sleep, light therapy, and breathing techniques to enhance mental performance. His podcast "Huberman Lab" is one of the most successful in the world and has made the American a celebrated star almost overnight.
Dave Asprey
Dave Asprey, often referred to as "Godfather of Biohacking", is the founder of Bulletproof 360 and known for his "Bulletproof Diet". Asprey has published numerous books on biohacking and developed a wide range of biohacking products. His approaches include nutrition, supplements, and technologies to enhance energy, focus, and longevity.
David Sinclair
David Sinclair, a geneticist and professor at Harvard University, is known for his research in the field of longevity. Sinclair studies the mechanisms of aging and how these can be slowed down through genetic and pharmacological interventions.His work has significant implications for biohacking, particularly regarding the use of supplements like Resveratrol and NAD precursors to extend lifespan and healthspan.
Bryan Johnson
More than a hundred pills a day, counted calories, and a device that measures his nightly erections, that is Bryan Johnson, entrepreneur and founder of Kernel, a company focused on developing brain-machine interfaces. Bryan Johnson has developed a holistic approach to biohacking. He experiments with various technologies and protocols to enhance cognitive performance and overall well-being. His project "Blueprint" documents in detail his daily practices and their effects on his health.The American does not shy away from unconventional and controversial methods. He has undergone gene therapy and has had blood transfused from his son. Peter Attia, a physician and expert in longevity, has specialized in researching and applying measures to extend healthy lifespan. Attia combines scientific research with practical approaches to develop individual health strategies that include nutrition, exercise, and medical interventions. With his book "Outlive," he has achieved a global bestseller. Tim Ferris, author of the bestseller "The 4-Hour Workweek," is a well-known biohacker who is intensely focused on methods to optimize productivity, health, and quality of life.Ferris is known for his experiments with diets, training methods, and supplements to enhance his physical and mental performance. He regularly shares his experiences and insights in his podcast and books. One of his areas of interest is psychoactive substances and their application in medical questions.
Ben Greenfield
Ben Greenfield, a leading fitness and wellness coach, has published numerous books and articles on biohacking and fitness. Greenfield combines traditional training methods with modern biohacking techniques to achieve maximum performance. He experiments with various diets, training protocols, and supplements, sharing his insights in his podcast and blog. He lives on his farm and teaches his children himself instead of sending them to school.
Dave Pascoe
Dave Pascoe, 61, is an impressive representative of the biohacking and longevity scene. Despite his advanced age, he demonstrably has the biological body of a 38-year-old. Pascoe relies on a combination of targeted training, supplementation, and modern health technologies to reverse his aging and stay fit at the highest level.
Mark Hyman
Dr. Mark Hyman, a leading expert in functional medicine, has published numerous books on nutrition and health. Hyman emphasizes the importance of a balanced diet and a healthy lifestyle for optimizing physical and mental health.His work encompasses a variety of biohacking techniques aimed at preventing chronic diseases and improving quality of life. He himself had to experience how fragile life can sometimes be due to mercury poisoning.
Andreas Breitfeld
Andreas Breitfeld, a German biohacker and expert in the field of biohacking. In his biohacking practice in Munich, he offers coaching sessions to guide you to your optimal self. He has a variety of devices at his disposal. From ice baths, infrared saunas to a hyperbaric oxygen chamber, everything is included. Originally, the former marathon runner came from the PR industry. After a burnout, Breitfeld intensively engaged with his own body and the possibilities of biohacking. A great inspiration was Tim Ferris.Andreas Breitfeld was recently a guest on the Beyond Lifespan Podcast.
Michael Greve
Michael Greve, a German entrepreneur and biohacker, is known for his work in promoting longevity and health technologies. Greve founded the Forever Healthy Foundation, an organization dedicated to supporting and promoting research and innovation in the field of longevity. For example, it hosts the Rejuvenation Startup Summit in Berlin. His commitment and investments in companies dealing with anti-aging technologies and health solutions have made him a key figure in biohacking.
Biohacking for Beginners
Are you perhaps feeling a bit overwhelmed by the amount of information and possible interventions? Don't worry, it is a common criticism in biohacking that it quickly becomes detail-oriented. However, 80% of the results can certainly be achieved with the basics. For beginners in biohacking, it is advisable to start with simple and minimally invasive measures. Here are some biohacking tips for beginners:
- Optimize Sleep: Maintain regular sleep times and create a sleep-friendly environment.
- Adjust Nutrition: Avoid processed foods and focus on a balanced, nutrient-rich diet.
- Exercise: Integrate regular physical activity into your daily routine. Peter Attia recommends a combination of endurance and strength training to promote longevity.
- Stress Management: Use techniques such as meditation or yoga to reduce stress. Bryan Johnson employs various techniques for stress management to enhance his mental clarity and productivity.
Biohacking Book Recommendations
For those who want to dive deeper into the topic, there are numerous biohacking books that provide comprehensive information and guidance. Some recommended titles are:
- "The Bulletproof Diet" by Dave Asprey: A book about nutrition and lifestyle optimization.
- "Lifespan" by David Sinclair: A book about the science of aging and how we can slow it down.
- “Biohacking for Athletes” by Andreas Breitfeld: A detailed excursion into optimizing athletic performance
Biohacking for Women – often neglected
As you may have noticed, the domain of biohacking is quite male-dominated. There are various reasons for this. One of them is certainly that many medical studies have been conducted exclusively on men. Most tips can be seen as applicable to both genders, but there is a lack of specific advice for (female) biology.
Fortunately, there are also some women in the field of biohacking who are filling this knowledge gap. One of them is Ximena de la Serna. Her content is in Spanish, but is characterized by a deep understanding of (female) biology. In the German-speaking area, there is still Dr.Simone Koch, who specializes in hormone disorders and orthomolecular medicine, among other things.
Advanced biohacking techniques
In addition to the basic biohacking practices, there are also advanced techniques that are tested by experienced biohackers. Whether some of these techniques/applications will prevail in the future remains to be seen. This category includes genetic modifications, as performed by Bryan Johnson, but also the microdosing of psychedelics. The latter refers to substances such as LSD or psilocybin. In small doses, they are not supposed to trigger a "trip," but rather promote creativity and cognitive flexibility. However, the benefits and risks still need to be further investigated.
Conclusion
Biohacking is a fascinating movement that has the potential to fundamentally change the way we think about our health and performance. Through a combination of scientific insights and practical applications, anyone can take control of their own biology and achieve a higher level of well-being and performance.
The future of biohacking is promising and full of possibilities. With advancing scientific knowledge and technological developments, biohacking will continue to find new ways to enhance human performance. It is expected that personalized medicine, genetic optimization, and advanced technologies will play an increasingly important role.
