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 self-optimization – is much more than tricking your own body through technology. Even though the origins of biohacking lie in the tech industry – the “forefather of biohacking” Dave Asprey operated Google's first servers - so the approaches are more biological than technical. Here we show you in detail what biohacking means, which personalities you should know and which biohacking tips you can incorporate into your everyday life.
biohacking definition
Before we delve deeper into the topic, let us first clarify the definition: The term "biohacking" consists 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 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 started to optimize his own body. His declared goal is to celebrate his 180th birthday. There is also an article about his personal routine in our magazine.
So what exactly is biohacking?
Biohacking is a set of practices aimed at improving physical, mental and spiritual well-being through targeted interventions. The core idea is that our health and vitality are our 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 modifications. Through scientific and technological means, one should gain more control over one’s own biology.
Self-optimization, on the other hand, aims more at getting the most out of your body without focusing on well-being. There is also a lot of 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 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've put together a few tips for biohacking beginners later on. First of all, we'll look at what "tools" there are for "hacking" our bodies.
Nutrition
Probably one of the biggest points to strengthen your body and increase your well-being. At the same time, it is probably one of the most controversial topics in the entire field. Every biohacker has his own nutrition plan. The principle often includes foods that improve cognitive functions, increase energy levels and promote general well-being. Exactly what these are varies depending on the biohacker:
- Bryan Johnson relies on a purely vegan diet with AI-based suggestions for its cells
- Dave Asprey rather follows a ketogenic diet and gets its main energy from fats.So he mixes willow butter into his coffee
- Ben Greenfield recommends a balanced diet, little sugar, avoid processed foods, alcohol and caffeine only in moderation and fasting from time to time
As always, nutrition is a complicated topic – even among biohackers.
fitness
Let’s move on to a topic on which, for once, all biohackers agree. Physical activity is one of the biggest keys to a healthier and happier life. Peter Attia in his bestseller “Outlive" Sport as the best-researched intervention that can prolong your life.
Sport and exercise set a whole series of processes in motion 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 is how scientists explain the many positive effects of sport, such as improving insulin resistance, cognitive performance or bone health. The topic of fitness alone would go beyond the scope of this article, which is why we will discuss it in more detail in the future.
cold
Do you also feel tired? Your ability to concentrate is no longer there or you have just had a tough workout? Then this “hack” could do you good. Ice baths were made famous by Wim Hof and became an internet phenomenonIn fact, there are some studies that show that ice baths or cold showers have some health benefits. And anyone who has tried it will probably confirm that the cold water makes you instantly wide awake. Biohacking pioneers such as Ben Greenfield, Andrew Huberman or Andreas Breitfeld also swear by it.
A little tip on the side. Start slowly and especially when ice bathing, do not go aloneThe cold water can put a lot of strain on our circulatory system. No one needs to break Wim Hof's records, 1-2 minutes in cold water is perfectly sufficient to start with.
And if you don’t want to jump into the cold water, you can try a try out the cryochamberThese reach temperatures of arctic -196 degrees. You don't spend a long time in the cryochambers. They are popular with athletes to increase their ability to regenerate. But cryochambers are also used in medicine, for example in the treatment of rheumatoid arthritis.
warmth
Just like cold, heat can be a tool to “hack” your body. The Finns show us how it’s done with their sauna. The high temperatures not only make us sweat, they also train our vascular system. The heat stress that is triggered seems to pay off. Large observational studies have shown that sauna-goers live longer. The sauna does not only seem to be a workout for the cardiovascular system, it also works against systemic inflammation, which occurs in old age (keyword Inflammaging).
If you are afraid of the cold, you can also try the warmth of the sauna. Even better would be a combination of both, as Andrew Huberman in his protocol describes.
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 says he was not well before his biohacking transformation, and Peter Attia also devotes a large chapter in his book to his poor mental health.
There are certainly not the "one solution for all", but one of the tools can be gratitude. Whether in the form of gratitude journals or rituals, this quite simple method can help us focus on positive things in life.
mindfulness
Mindfulness goes in a similar direction. In a world that is changing ever faster, it can be helpful to focus on your own bodyBe it in the form of meditation, yoga or Pilates, mindfulness can have many facets. One important technique is to consciously perceive your breathing. 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, for example, is a devout Christian.
Fast
The molecular background to Fast We have already covered this in detail. (Intermittent) fasting is an integral part of many biohackers and longevity enthusiasts. To put it briefly, fasting activates our body’s “cellular garbage disposal” – autophagy. This sorts out 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, be.
Some scientists, such as the American Valter Longo, try to exploit the health benefits molecular level and thus, with the help of pseudo-fasting, deceive the body into believing that it is in a fasting stateDave Asprey particularly promotes the so-called Bulletproof fasting, where only Bulletproof coffee is consumed during the fasting phase. British singer Adele has also used an aspect of fasting as biohacking. With the Sirtfood diet she has lost several kilos.
Light
In particular, the neuroscientist Andrew Huberman never tires of emphasizing the various benefits of light. In the morning after getting up, get 10 minutes of sunlight directly on your retina. This way you can circadian rhythm 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. In particular, no blue light from screens. And since not all of us can honestly manage to avoid consuming digital media for at least an hour before going to bed, the biohackers recommend wearing blue light filter glasses: These can help us to melatonin production to improve (the hormone melatonin we need to fall asleep) and thus improve sleep.
Sleep
Let’s move on to the next point, which is often underestimated. Sleep. Sleep is essential for our body and has been neglected by medicine for a very long time.Only the research of Matthew Walker have brought more public attention to sleep. It's no wonder that all biohackers make sleep a top priority. The room must be cool and completely dark and the 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. It seems that we in Germany are doing wonderfully well with an average sleep duration of 8 hours 37 minutes. At least that is what the Federal Statistical Office these numbers. But they are somewhat deceptive, because it is not the actual sleeping time that is recorded, but the time in bed (including naps). And according to the RKI, a quarter of all Germans complain of sleep disorders.
In addition to tips on general sleep hygiene, selected supplements can be helpful for sleep. Read more in our article on QNIGHT.
biohacking supplements
Another important area of biohacking is the use of nutritional supplements. With the help of these molecules, specific nutrient deficiencies can be compensated and performance can be further increased. Depending on the biohacker, different supplements are preferred. Most molecules cannot be supplied in this quantity through a normal diet and for this reason it is advisable to supply 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 adequate omega-3 intake for general 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
- creatine: Not only a popular supplement among athletes. According to studies, it also increases cognitive performance
- magnesium: A magnesium deficiency remains undetected for a long time in most people, although we need magnesium for many essential body functions
- NAD-Booster: The small molecule NAD (nicotinamide adenine dinucleotide) is crucial for our mitochondria, the powerhouses of our cells. With age, the NAD level drops and with it the performance
- senolytics: This class of substances can help our body to fight so-called “zombie cells” (you can find more information under the keyword 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. Perhaps this is what you imagined biohacking to be like: hundreds of measuring devices so that everything on your body can be measured with great precision. It's not quite that extreme, but there are some useful biohacking devices that can support you in your everyday life.
The simplest example is a smart watchIt is really impressive what data you can measure with a simple watch. Pulse, ECG, sleep quality and number of steps are just a few examples of how we can easily collect biohacking data in our everyday lives.
For those who want something more, here are a few more biohacking devices/tools to 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 monitor sleep quality and assess overall health. A review article on the topic Smart Rings is available 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 functions. A CGM can be used in the early detection of insulin resistance The French biochemist and biohacker Jessie Inchauspé (affectionately nicknamed the “Glucose Goddess”) sees the understanding of our blood sugar levels one of the biggest levers for better health
Laboratory values for a deeper understanding
While we're on the subject of blood sugar levels, we can expand the topic to include laboratory values. All famous biohackers have their blood analyzed regularly. Here again there are some overlaps with the Longevity CommunityFor example, we now know how important the blood lipid levels to prevent the number one common disease, cardiovascular disease.
In addition to the classic blood tests, there are other ways to find out more about your body. The two most exciting fields here are the epigenetics and the proteomics.
For a long time, it was thought that everything was predetermined in our genes and that we had no influence on our genetic material. This claim has been refuted. Only about 20% of our genetic information is firmly anchored in our DNA, the other 80% can be influenced by our lifestyle. The field of epigenetics is concerned with these changes. One possibility is biological age To do this, specific locations on the DNA that correlate with age are measured. This method was developed by Nobel Prize winner Steve Horvath and is a precise tool to measure the health of cells. Recently, a study, which showed that biological age correlates with the risk of cardiovascular disease.
Proteomics – the tests of the future?
The better understanding of epigenetics has led to a rethinking of 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 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 famous personalities in the biohacking scene, we would like to introduce them here in more detail. We have already written detailed articles about some of them. 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 studied 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 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 is 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 improve energy, focus and longevity.
David Sinclair
David Sinclair, a geneticist and professor at the Harvard University, is known for his research in the area 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 in relation to the use of supplements such as resveratrol and NAD precursors to extend life and health span.
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 different technologies and protocols to improve 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 methodsHe underwent gene therapy and had blood transfused from his son.
Peter Attia
Peter Attia, a physician and longevity expert, specializes in the research and application of interventions to extend healthy lifespan.Attia combines scientific research with practical approaches to develop individual health strategies that include nutrition, exercise and medical interventions. His book "Outlive" is a worldwide bestseller.
Tim Ferris
Tim Ferris, author of the bestseller "The 4-Hour Workweek", is a well-known biohacker who is intensively involved in methods for optimizing 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 insights in his podcast and his books. One of his fields 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 on 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 has been proven to have the biological body of a 38-year-oldPascoe 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 healthHis work includes a variety of biohacking techniques aimed at preventing chronic diseases and improving quality of life. He himself experienced mercury poisoning and learned 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 sessions to help you find your optimal self. He has all kinds of equipment at his disposal. From ice baths to infrared saunas and a hyperbaric oxygen chamber, everything is included. The former marathon runner originally came from the PR industry. After a burnout, Breitfeld began to study his own body and the possibilities of biohacking. Tim Ferris provided great inspiration. Andreas Breitfeld was recently a guest at 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, which hosts, for example, 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 a little overwhelmed by the amount of information and possible interventions? Don’t worry, A common criticism of biohacking is that it quickly becomes obsessed with details. But 80% of the results can certainly be achieved with the basics. For those new to biohacking, it is recommended 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.
- Movement: 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 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 provide comprehensive information and guidance. Some recommended titles include:
- "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 to optimise athletic performance
Biohacking for women – often neglected
As you may have noticed, the field of biohacking is pretty 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 sexes, but specific advice for (female) biology is missing.
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. Although her content is in Spanish, she is characterized by a deep understanding of (female) biology. In the German-speaking world, there are still Dr. Simone Koch, which 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 being tested by experienced biohackers. It remains to be seen whether some of these techniques/applications will prevail in the future. This category includes genetic modifications, such as those carried out by Bryan Johnson, but also the microdosing of psychedelicsThe latter are 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 knowledge and practical applications, everyone can take control of their own biology and achieve a higher level of well-being and performance.
The future of biohacking is bright and full of possibilities. As scientific knowledge and technological developments advance, biohacking will continue to find new ways to enhance human performance. Personalized medicine, genetic optimization, and advanced technologies are expected to play an increasingly large role.
