Read the notes, then try the practice. It adapts as you go.When you're ready.
Session Length
~17 min
Adaptive Checks
15 questions
Transfer Probes
8
Biohacking is the practice of using science, technology, and self-experimentation to optimize human biology, performance, and well-being. It encompasses a broad spectrum of activities, from simple lifestyle modifications such as adjusting sleep patterns, diet, and exercise routines, to more advanced interventions like nootropic supplementation, continuous glucose monitoring, and even DIY genetic engineering. At its core, biohacking is driven by the idea that individuals can take control of their own biology using evidence-based strategies and emerging technologies rather than relying solely on conventional medical systems.
The modern biohacking movement draws from multiple scientific disciplines including molecular biology, neuroscience, nutritional science, and biomedical engineering. The community ranges from citizen scientists conducting experiments in community laboratories to Silicon Valley executives tracking dozens of biomarkers in pursuit of peak cognitive performance. Key figures like Dave Asprey, who popularized the term through Bulletproof Coffee and quantified self-optimization, and researchers like David Sinclair, whose work on NAD+ and sirtuins has influenced the longevity biohacking community, have helped bring these practices into mainstream awareness.
While biohacking offers promising avenues for personalized health optimization, it also raises important ethical, safety, and regulatory questions. Practices such as DIY CRISPR gene editing, unregulated nootropic stacking, and implantable devices carry real risks when pursued without proper scientific oversight. Responsible biohacking emphasizes rigorous self-tracking, understanding of biological mechanisms, consultation with medical professionals, and adherence to the principle that interventions should be grounded in peer-reviewed research rather than anecdote or hype.
One step at a time.
The practice of systematically tracking personal biological data such as heart rate variability, sleep quality, blood glucose levels, and cognitive performance using wearable devices and apps to identify patterns and optimize health outcomes.
Example: Wearing an Oura Ring to track sleep stages, resting heart rate, and HRV each night, then adjusting evening routines based on which behaviors correlate with the highest deep sleep percentages.
Substances, both natural and synthetic, that are used to enhance cognitive function, including memory, focus, creativity, and motivation. They range from common compounds like caffeine and L-theanine to prescription drugs like modafinil and racetams.
Example: A software developer takes a daily stack of 200mg L-theanine with 100mg caffeine to achieve calm focus during coding sessions, avoiding the jitteriness of caffeine alone.
A dietary strategy that cycles between periods of eating and fasting. Common protocols include 16:8 (16 hours fasting, 8 hours eating) and 5:2 (five normal eating days, two restricted-calorie days). It is used to improve metabolic flexibility, promote autophagy, and support weight management.
Example: Following a 16:8 protocol by eating only between noon and 8 PM, which research suggests can improve insulin sensitivity and promote cellular cleanup through autophagy.
The deliberate use of cold water immersion, cold showers, or cryotherapy to trigger physiological adaptations including increased norepinephrine production, reduced inflammation, improved circulation, and enhanced brown adipose tissue activation.
Example: Taking a two-minute cold shower at 15 degrees Celsius each morning, which studies have shown can increase norepinephrine levels by 200-300%, improving alertness and mood.
The variation in time intervals between consecutive heartbeats, measured in milliseconds. Higher HRV generally indicates better autonomic nervous system function, greater stress resilience, and superior cardiovascular fitness. It is a key biometric used by biohackers to gauge recovery and readiness.
Example: A biohacker notices their morning HRV reading dropped from 65ms to 40ms after a poor night of sleep and decides to do a light recovery workout instead of a high-intensity session.
The study of how individual genetic variations affect the body's response to nutrients and how diet can influence gene expression. It enables personalized dietary recommendations based on one's genetic profile rather than one-size-fits-all nutrition advice.
Example: After genetic testing reveals a MTHFR gene variant that impairs folate metabolism, a person switches from folic acid supplements to methylfolate, the bioavailable form their body can actually use.
The deliberate alignment of daily behaviors such as light exposure, meal timing, exercise, and sleep schedules with the body's internal 24-hour biological clock to improve hormonal balance, cognitive performance, and metabolic health.
Example: Getting 10 minutes of direct sunlight within 30 minutes of waking to suppress melatonin and set the circadian clock, then wearing blue-light-blocking glasses after sunset to promote natural melatonin production.
A cellular process in which the body breaks down and recycles damaged organelles, misfolded proteins, and cellular debris. It serves as a cellular quality control mechanism and is upregulated during fasting, caloric restriction, and intense exercise.
Example: Extended fasting for 24-48 hours is used by some biohackers to promote autophagy, which research by Yoshinori Ohsumi (Nobel Prize, 2016) has linked to improved cellular health and longevity.
More terms are available in the glossary.
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