Biohacking sounds like a fancy term for science fiction films in which people are further optimized by computer software. The truth is far from it. Biohacking - not to be confused with the German term Selbstoptimierung - is much more than tricking your own body with technology. Even if the origins of biohacking lie in the tech industry - the "forefather of biohacking" Dave Asprey operated Google's first servers - the approaches are more biological than technical. Here we show you in detail what is meant by biohacking, which personalities you should know and which biohacking tips you can incorporate into your everyday life.
Biohacking definition
Before we dive deeper into the topic, let's first clarify the definition: The term "biohacking" is made up of "bio" (life) and "hacking" (tinkering) and thus describes "tinkering with life". It is a DIY movement that uses scientific findings and technologies to improve and optimize one's own biology. Dave Asprey was one of the pioneers in this field. With the help of "hacks" - he got the term from the IT industry, where a "hack" means an intervention - he began to optimize his own body. His declared goal is to celebrate his 180th birthday.
What exactly is biohacking now?
Biohacking is a set of practices that aim to improve 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 done through diet, technology, behavioral changes, meditation, cold baths or even genetic modification. Through scientific and technological means, the aim is to gain more control over one's own biology.
Self-optimization, on the other hand, is more about getting the most out of your body without focusing on well-being. There is also a large overlap between the longevity movement and biohacking. Both aim to enable people to live as long and healthy a life as possible.
Biohacking examples
Let's get a little more specific together. We'll show you gadgets, exercises and supplements that all have their place in the vast field of biohacking. And if you ever lose track, don't worry. We've also put together a few tips for biohacking beginners later on. First of all, we'll look at what "tools" are available to "hack" our bodies.
Ernährung
Probably one of the biggest things you can do to strengthen your body and improve your well-being. At the same time, it is probably 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 function, increase energy levels and promote general wellbeing. Exactly what these are varies depending on the biohacker:
- Bryan Johnson relies on a purely vegan diet with AI-based suggestions for his cells
- Dave Asprey follows more of an ketogenic diet and gets his main energy from fats. So he mixes willow butter into his coffee
- Ben Greenfield recommends a balanced diet, little sugar, avoiding processed foods, alcohol and caffeine only in moderation and fasting from time to time
Nutrition is, as always, a complicated topic - even among biohackers.
Fitness
Let's move on to a topic on which, for once, all biohackers agree. Physical exercise is one of the biggest keys to a healthier and happier life. In his bestseller "Outlive" Peter Attia has named exercise as the best-researched measure that can extend your life.
Sport and exercise set a whole series of processes in motion in our body. Our muscles produce myokinesduring physical activity. 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 is how scientists explain the many positive effects of exercise, z.B. the improvement of insulin resistance, cognitive performance or bone health. The topic of fitness alone is beyond the scope of this article, which is why we will go into more detail in the future.
Cold
Do you feel tired too? Your ability to concentrate isn't really there anymore or you've had a hard workout? Then this "hack" could do you good. Ice baths were made famous by Wim Hof and became an internet phenomenon. In fact, there are a number of studies that show that ice baths and cold showers have some health benefits. And anyone who has ever tried it will probably confirm that the cold water immediately makes you feel wide awake. Biohacking pioneers such as Ben Greenfield, Andrew Huberman and Andreas Breitfeld also swear by it.
A little tip on the side. Start slowly and don't go ice swimming alone. The cold water can put quite a strain on our circulation. Nobody has to break Wim Hof's records, 1-2 minutes in cold water is perfectly adequate to start with.
And if you don't want to jump into the cold water, you can try out a cryogenic chamber. These reach temperatures of arctic -196 degrees. You don't spend a long time in the cryo chambers. They are popular with athletes to increase their ability to regenerate. But cryochambers 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 heat stress triggered seems to pay off. Large observational studies have shown that sauna-goers live longer. Not only does the sauna appear to be a workout for the cardiovascular system, it is also effective against systemic inflammation that occurs in old age (keyword inflammaging).
So if you shy away from the cold, you can also try the warmth of the sauna. Even better would be the combination of both, as described by Andrew Huberman in his protocol .
Dankbarkeit
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 said he was not well before his biohacking transformation and Peter Attia also devotes a large chapter in his book to his poor mental health.
Surely there is no "one solution for all", but one of the tools can be gratitude. Whether in the form of gratitude diaries or rituals, this rather simple method can help us to focus on positive things in life.
Achtsamkeit
Mindfulness goes in a similar direction. In an ever faster changing world, it can be helpful to focus on your own body. Be it in the form of mediation, yoga or Pilates, mindfulness can have many facets. One important technique is to be aware of your breath. Some of these techniques are ancient and yoga in particular has become increasingly popular in recent years.
Faith can also be a completely different form. Ben Greenfield is z.Ba devout Christian.
Fasten
We have already covered the molecular background to fasting in detail. (Intermittent) fasting is an integral part of many biohackers and longevity enthusiasts. In a nutshell, fasting activates our body's "cellular waste disposal system" - autophagy. This removes and recycles old cells. This is probably 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 use sham fasting to trick the body into believing it is in a fasting state. Dave Asprey in particular promotes so-called Bulletproof Fasting, in which only Bulletproof Coffee is consumed during the fasting phase. The British singer Adele has also used one aspect of fasting as biohacking. She has lost several kilos with the sirt food diet .
Licht
The neuroscientist Andrew Huberman in particular never tires of emphasizing the various benefits of light. Get 10 minutes of sunlight directly on your retinain the morning after getting up. In this way, the circadian rhythm can be steered directly 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. Especially no blue light from screens. And since not all of us honestly manage not to consume digital media for at least an hour before going to bed, the biohackers recommend wearing blue light filter glasses: these can help us to improve melatonin production (we need the hormone melatonin to fall asleep) and thus improve sleep.
Schlaf
Let's move on to the next point, which is often underestimated: Sleep. Sleep is essential for our body and was neglected by medicine for a very long time. It was not until the research of Matthew Walker that the public began to pay more attention to sleep. No wonder that all biohackers across the board give their sleep top priority. The room must be cool and completely dark and bedtime is meticulously observed.
But how much sleep do we actually need? This varies from person to person, but most people need between 7 and 9 hours of sleep. We seem to be doing wonderfully well in Germany with an average sleep duration of 8 hours 37 minutes. At least that's the figure published by the Federal Statistical Office in June 2024. However, they are somewhat deceptive as it is not the pure sleep time that is recorded, but the time spent in bed (including naps). And according to the RKI, a quarter of all Germans complain about sleep disorders.
In addition to tips on general sleep hygiene, selected supplements can be helpful for sleep. Find out more in our article about QNIGHT - Relax Complex.
Biohacking supplements
Another important area of biohacking is the use of food supplements. These molecules can be used to compensate for specific nutrient deficiencies and further increase performance. Depending on the biohacker, different supplements are preferred. Most molecules cannot be supplied in this quantity with a normal diet and for this reason it is advisable to take them as a supplement. You don't have to swallow 100 pills a day, as the American Bryan Johnson does, a few targeted supplements are often enough. The most popular biohacking supplements include:
- Omega-3 fatty acids: Promote cognitive function and heart health. Peter Attia emphasizes the importance of sufficient omega-3 intake for general health and determines his omega-3 level for more accurate measurement
- Vitamin D drops: Supports the immune system and bone health. Especially in combination with K2
- Creatine powder: Not just a popular supplement for athletes. According to studies, it also increases cognitive performance
- Magnesium complex: A magnesium deficiency remains undetected for a long time in most people, but we need magnesium for many essential bodily functions
- NAD-Booster: The small molecule NAD (nicotinamide adenine dinucleotide) is of crucial importance for our mitochondria, the power plants of our cells. With age, the NAD level falls and with it the performance
- Senolytics: This substance class can help our body to fight so-called "zombie cells" (for more information, see Senescence). These "zombie cells" accumulate in old age and cause all kinds of problems. Biohackers, such as Web.de founder Michael Greve, take senolytics (such as the molecule fisetin) against the "zombie cells"
Biohacking and the world of gadgets
Now let's move on to the more technological side of biohacking. Maybe this is how you imagined biohacking to be. Hundreds of measuring devices so that everything on your body can be precisely measured. It's not quite that extreme, but there are already some useful biohacking devices that can support you in your everyday life.
The simplest example is probably a smart watch. It is very impressive what data you can measure with a simple watch. Pulse, ECG, sleep quality and the number of steps are just a few examples of how we can easily collect biohacking data in our everyday lives.
For those who want a little more, here are a few more biohacking devices/tools to help you understand your body even better:
- Neurofeedback devices: Devices that measure brainwave activity and provide feedback to optimize brain function. They are used to improve cognitive performance, reduce stress and increase 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 to monitor sleep quality and assess general 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 glucose levels and provide real-time data. This data helps to better manage nutrition and insulin response to optimize energy levels and cognitive function. A CGM can be helpful in the early detection of insulin resistance . French biochemist and biohacker Jessie Inchauspé (her affectionate nickname is the "Glucose Goddess") sees understanding our blood sugar levels as one of the biggest levers for better health
Laboratory values for a deeper understanding
While we're on the subject of blood glucose levels, we can extend the topic directly to laboratory values. All famous biohackers have their blood analyzed regularly. Once again, there is some overlap with the Longevity Community. For example, we now know how important blood lipid levels are in preventing the number one widespread disease, cardiovascular disease.
In addition to traditional blood tests, there are other ways to find out more about your body. The two most exciting fields here are epigenetics and proteomics.
For a long time it was thought that everything in our genes is predetermined and that we have no influence on our genetic material. This assertion has been disproved. Only around 20% of our genetic information is firmly anchored in our DNA, the other 80% can be influenced by our lifestyle. The research field of epigenetics deals with these changes. One possibility is to determine the biological age . This involves measuring specific sites on the DNA 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. Recently, a study was published that was able to prove that biological age correlates with the risk of cardiovascular disease.
Proteomics - the tests of the future
The improved understanding of epigenetics has led to a rethink in research. The next level is proteomics. While epigenetics looks at which parts of our DNA are active or inactive, proteomics looks at the result. Which proteins are in our cells? With the help of mass spectrometry, the proteins in your cells can be analyzed, which allows a deeper understanding of the biochemical processes in your body. This allows you to create a "molecular me". Proteomics is therefore the ideal tool for biohackers - individually tailored recommendations based on scientific analysis. If you also want to get to know your molecular self, then take the test.
The pioneers of biohacking
Now that we have mentioned some of the most well-known personalities in the biohacking scene, we would like to introduce them in more detail here. We have already written detailed articles on some of them. If you are interested in a person, simply click on their name and you will be redirected. But now to our top biohackers:
Andrew Huberman
Andrew Huberman, a neuroscientist and professor at Stanford University, has worked extensively in the study of the human brain and nervous system. His research offers valuable insights into how the brain works and how various biohacking techniques can help optimize cognitive abilities and well-being. Huberman emphasizes the importance of sleep, light therapy and breathing techniques to increase 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 the "Godfather of Biohacking", is the founder of Bulletproof 360 and is known for his "Bulletproof Diet". Asprey has published numerous books on biohacking and has developed a wide range of biohacking products. His approaches include nutrition, supplements and technologies to improve 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 by genetic and pharmacological interventions. His work has significant implications for biohacking, particularly in relation to the use of supplements such as resveratrol and NAD precursors to extend lifespan and healthspan.
Bryan Johnson
More than a hundred pills a day, calories counted and a device that measures his nightly erections, that's 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 is experimenting with various technologies and protocols to enhance cognitive performance and overall well-being. His "Blueprint" project documents his daily practices and their impact on his health in detail. The American does not shy away from unconventional and controversial methods. For example, he has undergone gene therapy and had blood transfused from his son.
Peter Attia
Peter Attia, a medical doctor and longevity expert, specializes in the research and application of measures to extend healthy lifespans. Attia combines scientific research with practical approaches to develop personalized health strategies that include nutrition, exercise and medical interventions. His book "Outlive" has become a worldwide bestseller.
Tim Ferris
Tim Ferris, author of the bestselling book "The 4-Hour Workweek", is a well-known biohacker who has written extensively on methods to optimize productivity, health and quality of life. Ferris is known for his experiments with diets, training methods and supplements to increase his physical and mental performance. He regularly shares his experiences and findings in his podcast and books. One of his areas of interest is psychoactive substances and their application in medical issues.
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 different diets, training protocols and supplements and shares his findings 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 ageing 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 healthy lifestyle for optimizing physical and mental health. His work includes a variety of biohacking techniques aimed at preventing chronic disease and improving quality of life. He himself had to learn through mercury poisoning how fragile one's own life can sometimes be.
Andreas Breitfeld
Andreas Breitfeld, a German biohacker and expert in the field of biohacking. In his biohacking practice in Munich, he offers coaching appointments to help you achieve your optimal self. He has all kinds of equipment at his disposal. From ice baths and infrared saunas to a hyperbaric oxygen chamber, everything is included. The former marathon runner originally came from the PR industry. After a bournout, Breitfeld became intensively involved with his own body and the possibilities of biohacking. Tim Ferris provided great inspiration. 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 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 organizes the Rejuvenation Startup Summit in Berlin. His commitment and investments in companies that focus on anti-ageing technologies and health solutions have made him a key figure in biohacking.
Biohacking for beginners
Are you perhaps a little overwhelmed by the amount of information and possible interventions? Don't worry, it's a common criticism of biohacking that it quickly becomes detail-oriented. 80% of the results can certainly be achieved with the basics. For beginners in biohacking, it is advisable to start with simple and less invasive measures. Here are some biohacking tips for beginners:
- Optimize sleep: Maintain regular bedtimes and create a sleep-friendly environment.
- Adjust your diet: Avoid processed foods and eat 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: Using techniques such as meditation or yoga to reduce stress. Bryan Johnson uses various stress management techniques to increase his mental clarity and productivity.
Biohacking book recommendations
For those who want to delve deeper into the subject, there are numerous biohacking books that offer 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 ageing and how we can slow it down.
- "Biohacking for athletes" by Andreas Breitfeld: A detailed excursion to optimize athletic performance
Biohacking for women - often neglected
As you may have noticed, the domain of biohacking is quite male-dominated. There are many reasons for this. One of them is certainly that many medical studies have been conducted exclusively on men. Most of the tips are the same for both genders, but there is a lack of specific advice for (female) biology.
Luckily, there are also some women in the field of biohacking who fill exactly this knowledge gap. One of them is Ximena de la Serna. Although her content is in Spanish, it is characterized by a deep understanding of (female) biology. In German-speaking countries, there is also 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 catch on in the future remains to be seen. This category includes genetic modifications, such as those carried out by Bryan Johnson, but also the microdosing of psychedelics. The latter involves substances such as LSD or psilocybin. In small doses, they are not intended to trigger a "trip", but to promote creativity and cognitive flexibility. However, the benefits and risks still need to be investigated further.
Fazit
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 knowledge and practical applications, anyone can take control of their own biology and achieve higher levels of wellbeing and performance.
The future of biohacking is bright and full of possibilities. As scientific knowledge and technological developments progress, biohacking will continue to find new ways to enhance human performance. Personalized medicine, genetic optimization and advanced technologies are expected to play an increasingly important role.
