How does biohacking work? Tips for beginners

Anyone who deals with the topic of longevity, i.e., the effort to turn back the biological clock to remain healthy and mentally fit into old age, repeatedly comes across the buzzword "biohacking."

Biohacking - what is it?

Biohacking focuses on the targeted optimization of body and mind through scientific, technological, or natural methods. One "hacks" the body's own system, one's own biology, to make it more efficient and powerful. Biohackers experiment with nutrition, technology, sleep, exercise, and mental strategies.

Another focus of biohacking is disease prevention. Targeted lifestyle choices aim to significantly reduce the risk of chronic diseases.

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What biohacks are there?

The core of biohacking is understanding the body's functioning better and consciously influencing it. A wide range is covered:

1. Quantified Self: Self-quantification using gadgets like fitness trackers or apps for analyzing sleep, heart rate, or calorie consumption.
2. Nutrition: Adapting diet, such as intermittent fasting, ketogenic diets, or nutrient tracking.
3. Mental well-being: Meditation, breathing techniques, and cognitive exercises to sharpen the mind.
4. Use of technology: Using devices such as blue light blocker glasses, neurostimulation, or cold and heat therapy.

Self-optimization extreme

As is often the case, there are extreme and moderate forms of biohacking. An example of extreme biohacking is certainly Dave Asprey, born in 1973, who calls himself the "father of biohacking" and is considered the inventor of "Bulletproof Coffee," a coffee with butter and MCT oil that provides energy and reduces the feeling of hunger.

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Bestselling author Asprey wants to live to be 180 years old and likes to try out all kinds of devices and technologies on himself. The passionate biohacker stated that he spent at least 1 million US dollars to "hack his own biology," including injecting his own stem cells, taking 100 nutritional supplements daily following a strict diet, illuminating with infrared light, and using an oxygen pressure chamber.

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Bryan Johnson takes over 100 different supplements a day.

US entrepreneur Bryan Johnson has also dedicated himself to longevity. The 47-year-old announced his anti-aging experiment, which he calls "Project Blueprint," as early as 2021. Johnson follows a strict diet and exercise regime to prolong his life, spending over two million US dollars annually on his health and employing over 30 personal staff for his rejuvenation regimen.

He is regarded as a proponent of using statistical data analysis and AI to optimize his lifestyle and monitor his health. This approach could pave the way for new insights in aging research. In an interview, Johnson referred to death as a "technical problem that can be solved."

Biohacking measures in everyday life

Even small changes can positively influence the processes in body and mind and promote longevity. While some methods are somewhat experimental, many offer practical approaches to improving health and well-being. Five simple tricks on how to integrate biohacks into everyday life and do a lot for your health and longevity:

Intermittent fasting

The phases of eating and fasting alternate at a certain interval: Commonly used are 16:8 (16 hours of fasting, 8 hours of eating) or 5:2 (5 days of normal eating, 2 days of calorie reduction). Longevity-Plus: The body's own cell repair (autophagy) is improved, insulin sensitivity is increased, and inflammation is reduced.

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Ketogenic diet

This low-carb and high-fat diet forces the body to use fat instead of glucose for energy production. The state of ketosis may promote cell health and brain function. Longevity-Plus: Studies show that the ketogenic diet can slow down the aging process and reduce the risk of neurodegenerative diseases.

Cold exposure

Cold showers, ice baths, or cryotherapy expose the body to cold to extremely cold temperatures, which offers many health benefits. Longevity-Plus: Cold increases blood circulation, strengthens the immune system, improves mitochondrial function (cell powerhouses), and can reduce inflammation and oxidative stress – key processes for longevity.

Regular sauna visits

Sauna bathing strengthens the cardiovascular system and promotes metabolism and detoxification. Longevity-Plus: Studies show that regular sauna use can reduce the risk of cardiovascular diseases and dementia. Cell repair is improved, and the release of heat shock proteins reduces cell stress.

Sleep optimization

Lack of sleep accelerates the aging process and increases the risk of chronic diseases. Techniques such as sleep routine, avoiding blue light before going to bed, and improving the sleep environment are therefore very important. Longevity-Plus: Sufficient and high-quality sleep supports many repair processes in the body and reduces the risk of heart disease and diabetes.

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