How To Do Biohacking: Best Ways To Maximize Your Performance

Have you been surfing the web lately in search of how to do biohacking? Search no further! Let us simplify it for you.

Biohacking entails the art of refining your daily habits to improve your quality of life. This technique involves introducing small incremental changes to lifestyle and diet to make you feel more energized and productive.

Biohackers engage in self-experimentation, gathering data about their bodies to discern the most effective techniques.

You might’ve already practiced biohacking. Some of the best examples include wearable devices like Apple Watches for footstep tracking or rocking music while working out.

Biohacking pursuits offer multiple benefits, ranging from quick weight reduction to improved cognitive function. However, to unlock the best version of yourself, you must be cautious when choosing what best suits your body.

Don’t know how to start? Let’s dive in deeper to master the art of biohacking!

How To Do Biohacking: 9 Practical Tips for a Better You

People do biohacking for numerous reasons. Some individuals do it to optimize their health to extend their lifetime. Some try to fix their perceived flaws, while others simply do it for the sake of trying something new.

Below are nine popular and safe methods of how to do biohacking.

A cup of coffee on top of coffee beans on a table.

How To Do Biohacking: The Power of Caffeine

A scientific study showed caffeine boosts cognitive performance, focus and alertness.

For beginners, start with a 4-8-ounce serving of any caffeinated drink. Some popular examples include coffee and green tea.

Consume the caffeinated drink at the same time every day. Take note of whether you experience increased focus, anxiety or fatigue. Some people have high sensitivity to caffeine so make sure to start with small doses of under 100 mg. Experiment with the dosage to find the one that keeps you most productive.

How To Do Biohacking: The Elimination Diet Approach

As you might’ve guessed, the elimination technique involves avoiding certain foods/drinks from your daily routine. The goal is to eliminate foods and beverages causing an allergic reaction.

Scientific research proves the elimination approach can be a fantastic strategy for curing food allergies. If you’re suffering from skin allergies like eczema, acne or trouble digesting, this is your perfect hack!

How to do biohacking with an elimination diet

  • Remove some food items from your diet for approximately four weeks. These  include corn, dairy products, processed sugar, peanuts, soy, gluten, and red meat. 
  • Observe for symptoms like rashes, diarrhea, fatigue, constipation, pain, and any other abnormal symptoms. These symptoms indicate that you were allergic to that food.
A woman standing in cold icy water.

How To Do Biohacking: Plunge Into Cold Water Therapy

This biohacking technique involves immersing your body in cold water (usually at temperatures below 15 degrees Celsius). Cold water swimming and ice baths are excellent examples.

A 2020 research showed that cold water swimming boosts immunity, cardiovascular health, endocrine systems and mental health.

If you’re an athlete, this method will work wonders! It’ll help you quickly recover and ease muscle joints or pain. A recent scientific study shows that cold water immersion can significantly reduce muscle fatigue and enhance muscle relaxation.

How to do biohacking with cold water therapy:

  • Immerse your body up to your chin for approximately 10 minutes. 
  • It would be most effective to repeat this after every workout.
  • In rare cases, cold water exposure can lead to hypothermia and shock. 
  • Make sure not to go into water that’s below 20 degrees Celsius. It’s best to consult your medical expert beforehand.

How To Do Biohacking: Boost Your Mood With Red Light Therapy

Red Light Therapy (RLT) involves exposing your skin to low light wavelengths (around 620 nm to 750 nm). It’s well-known for reducing redness, wrinkles, acne and scars. It also releases serotonin which helps you to feel good.

This scientific study proved that exposure to early morning sunlight enhances your mood and helps you sleep better at night. Sunlight is a great natural source for red light therapy.

How to do biohacking with RLT:

  • Step out in the sun for 10 minutes daily after you wake up. 
  • Make sure to put on sunscreen with an SPF rating of at least 15 to prevent skin damage. 
  • Observe if you feel any different throughout the entire day. If you feel more energized and refreshed, that’s great! 
  • Try increasing your exposure by getting sunlight at varying times of the day.

How To Do Biohacking: Try Fasting for Your Metabolism

Intermittent fasting involves refraining from eating or drinking for certain periods. During these fasting periods, the body experiences adaptive stress. This is a form of physiological stress that can yield positive outcomes.

Some of these beneficial effects include the generation of antioxidants, DNA repair, autophagy and reduced inflammation. Additionally, it can reduce weight, clean your stomach and promote greater insulin resistance.

How to do biohacking with Intermittent fasting:

  • Time-restricted feeding (TRF): You can only eat between specific periods (i.e., 10 am-6 pm). An overnight extended fast follows.
  • Circadian rhythm fasting: This specific form of time-restricted feeding requires a minimum of a 12-hour overnight fast. Make sure to eat/drink during the day before fasting. This aligns the body with natural circadian rhythms. 
  • Alternate day fasting (ADF): Fasting or a restricted caloric intake (~<20%) occurs every other day.
  • 5:2 Intermittent fasting: Fasting occurs two days weekly, while regular food intake occurs on the other five days.
A woman in a sauna.

How To Do Biohacking: Try a Steamy Sauna for a Healthy Heart

Saunas can be extremely beneficial for cardiovascular health. When your body warms up, it initiates a cooling process that is great for heart rate variability training. It also helps with blood flow and cardiac output. 

It also leads to a significant reduction in blood pressure. These physiological responses contribute to improved cardiovascular health and may enhance longevity.

How to do biohacking with a sauna:

  • Select a temperature that you’re comfortable with. 
  • People typically choose 80-90 degrees Celsius with around 15% humidity level for best results. 
  • Aim for 3-4 sauna sessions of 30 minutes per week.

You should frequently track your blood pressure and cholesterol levels to test whether it works. If not, we recommend tweaking the temperature a bit and upping the frequency.

A woman sat cross-legged on the floor meditating.

How To Do Biohacking: Try Meditation for a Stress-Free Life

Has stress been undermining your performance throughout the day? Try meditation for a change! Meditation combines mental and physical techniques to achieve peace, calmness and emotional stability.

Research shows that meditation reduces cortisol levels. Natural cortisol levels in the morning are natural and necessary to help wake you up. However, excessive cortisol levels mean that you’re too stressed, and meditation can help to reduce these levels.

How to do biohacking with meditation: 

  • To begin, find a comfortable seated position. 
  • Close your eyes, and concentrate on a single focus point for around five minutes. 
  • You can also put on soothing background music to help.
  • Gradually, you can extend your meditation duration to 15-20 minutes daily to experience optimal benefits. 
  • Remember, consistency is vital, so you should ideally repeat this every day.

Alternatively, you can do yoga, which not only relaxes you but also helps you lose weight.

A woman asleep in bed.

How To Do Biohacking: Sleep More for Improved Performance

Failing to get enough sleep each night, typically seven to nine hours, can result in various health risks.

Sleep deprivation can lead to an increased risk of chronic diseases, a weakened immune system and feelings of depression. Moreover, it disturbs your focus and hormones.

Research showed that sleep deprivation has substantial adverse effects on both short and long-term health.

How to do biohacking with the sleeping method:

  • The goal is to get maximum sleep. If you’re having trouble sleeping, consider taking natural sleeping aids
  • Moreover, you should stick to your sleep schedule, even on weekends, to keep your body in sync with circadian rhythms.
  • Put away all the electronics, especially devices that emit blue light. Research has shown that blue light blocks the sleep-inducing hormone known as melatonin.
  • We recommend putting away your phone at least an hour before you sleep. Setting up good sleep hygiene can also help you lose weight.
Barefeet in the sand.

How To Do Biohacking: Supercharge Yourself by Being Barefoot

Grounding involves connecting your feet with the earth’s surface to harness its energy.

Our feet act as natural conductors when we walk barefoot on the earth. This allows the electrical charges produced by the ground to flow through our bodies.

Research suggests that grounding has numerous benefits, such as reduced inflammation. It also enhances your sleep and boosts your mood, all while giving you a dose of vitamin D.

How To Do Biohacking With Nootropics

Nootropics are substances found in natural sources, supplements and beverages that enhance cognitive function. They can also help to improve mood, productivity and increase attention span.

Nootropics have gained significant popularity in Silicon Valley, with many venture capital-funded firms focusing on their development. A large Reddit community also actively discusses and shares information about this biohack.

Commonly known nootropics include caffeine. Another widely used nootropic is piracetam, a medication that enhances cognitive function.

The safety of nootropics is debatable. Nootropic supplements lack FDA regulation, which can raise concerns about their safety and quality.

Nootropics are considered safe for consumption as part of food or beverages unless taken excessively. For example, overconsumption of coffee can lead to caffeine overdose. Medications used as nootropics can be dangerous if not used as directed by a medical professional.

However, nootropics are not essential for biohacking. Their popularity is due to their accessibility and the fact that the body can metabolize them relatively quickly.

What Are the Different Types of Biohacking?

The three most well-known types are grinders, DIY biology and nutrigenomics. Each has its distinct differences and reasons for being explored. Let’s take a brief look at each of them below.

Grinders: Extending Lifespan to 1,000 Years

This type of biohacking views the human body as modifiable in every way.

How to do biohacking with grinders:

  • Grinders aim to become robots by implanting gadgets in their body. 
  • It also includes chemical injections to enhance body functions and make them work as they desire.
  • This ambitious biohacking approach tends to increase lifespan and even cheat death entirely. 
  • Aubrey de Grey, an aging expert, believes that people might be able to live up to 1,000 years.

DIY-Biology: Transcending Traditional Science

DIY biohacking, or garage biology, involves non-experts learning and practicing biohacking techniques shared by scientific experts.

How to do biohacking with DIY-Biology:

  • Individuals experiment with themselves outside of traditional academic settings. 
  • It is seen as a revolution against the institutionalization of science, promoting citizen science and action research without rigid gatekeeping.
  • DIY biology encourages more ideas, freedom, inclusivity, and improvisation in various fields of biohacking. This includes microbiology, nutrition, and biomedical biology.

Nutrigenomics: Food for Your Genes

Nutrigenomics concerns the interaction between food and an individual’s genes. This type of biohacking aims to understand how a person’s genetic makeup influences their body’s response to different foods.

Researchers utilize nutrigenomics to explore the connection between diet and genes. They study how these interactions may impact a person’s health risks and seek innovative approaches to treat diseases.

How to do biohacking with nutrigenomics:

  • Individuals must send a DNA sample to laboratories where they assess genetic information. 
  • Healthcare teams then use the results to develop a personalized nutrition plan.

Potential Health Risks of Biohacking

Certain forms of biohacking, such as taking specific supplements and making dietary changes, are generally safe. Even some body modifications, like RFID implants, are safe when overseen by qualified medical professionals.

However, some biohacking pursuits can pose serious health risks and are illegal. The DIY and grinder subculture sometimes carries out experiments that regulatory research settings do not consider safe or ethical.  

Conducting experiments on humans, even if done on yourself, is a significant taboo in biology. Brookings Institute states that while biohacking makes science accessible to the audience, it introduces numerous safety issues simultaneously. 

Understanding the long-term consequences of gene alterations or other human experiments can be challenging without traditional controlled scientific methods.

Final Thoughts on Biohacking

Entry-level biohacking, including RLT, caffeine, and intermittent fasting, is safe for most.

However, techniques that involve modifying yourself carry significant safety risks. It’s best to consult your medical professional before experimenting on yourself.

After reading through our post, we hope that you’re left with a better sense of how to do biohacking!

Personalized Plans

Get a personalized workout and nutrition plan from one of our trainers.

        Get Started