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Biohacking for Better Health: What Works and What Doesn't
- Linda Gerace, BSN, RN
- 3 hours ago
- 5 min read
When you see the word “biohacking” what do you picture in your mind? If you’re not picturing better health and longevity, this article will show you why you should consider biohacking your own health. What is biohacking, anyway, and why do we keep hearing about it? Biohacking is a term used to describe different DIY approaches to reduce the risk of developing chronic diseases while increasing lifespan and quality of life. Biohacking is not dieting, giving up your favorite foods, and forcing yourself to exercise every day. Rather, it is proactively taking your present and future physical and mental health into your own hands and using science and technology to live healthy longer, while avoiding chronic diseases like diabetes, heart disease, Alzheimer’s, arthritis, and osteoporosis.
Biohacking is a broad term describing any practice that alters body chemistry and physiology for improved health as well as the use of technology that can be worn or implanted to monitor fitness and improve physical performance. Some examples include simple dietary changes, listening to music, using supplements, targeting changes to improve gut microbiome, wearing smartwatches and fitness bands, biostamps, implantable chips, and gene therapy, among many. Biohacking is rising in popularity, especially among wellness enthusiasts and the tech-savvy.
To help you understand a little more about biohacking, we’ll begin by sharing some wearable and other biohacking technology. Then, we’ll dive into the “non-technology” hacks and separate the evidence-based hacks and cutting-edge research from the hacks that are popular but not yet proven, and help you decide if biohacking is just a fad or a useful tool for better health and longer life.
Biohacking Technology
Biohacking begins with monitoring, and luckily there are plenty of monitoring devices so you will never need to wonder what your metabolism is doing. Devices using the latest technology include a ring that monitors heart rate, O2 saturation, and skin temperature, and a wrist band that provides sleep scores, monitors your activity and stress level, monitors VO2 and heart rate, provides hormonal insights for women, and provides blood pressure and EKG information.
Other biohacking technology includes water and air purifiers, nerve stimulation devices, EEG devices, and pulsed electromagnetic field (PEMF) therapy devices.
Evidence-Based Biohacks That Work
It’s possible you didn’t realize your decision to eat more fruits and vegetables and cut back on processed foods are considered biohacks, but these are among the easiest to perform! These biohacks already have science on their side.
Nutrigenomics
Studies the effects of nutrition (macronutrients, micronutrients, phytochemicals, and zoochemicals) on gene expression.
Sleep Optimization
Quality sleep is essential, not just for the brain, but for the whole body. It improves nerve cell communication and is necessary for removal of toxins that build up in the brain during the hours while awake. Blue light blocking is one way to improve sleep by supporting melatonin production. Lack of sleep reduces immune system function and increases risk of chronic disease.
Intermittent Fasting
Improves insulin sensitivity and may increase longevity. Hyperinsulinemia is strongly associated with chronic diseases and aging. It prevents apoptosis of damaged and aging cells, allowing them to send out destructive signals to other tissues and organs. There are many ways to practice intermittent fasting so most people can benefit from it.
Cold Exposure
Cryotherapy, using cold for therapeutic purposes, has been practiced for centuries and is well known to improve inflammation and mood.
Mindfulness Meditation
Chronic stress accelerates biological aging. Meditation reduces stress and improves cognitive performance. Recent neuroimaging studies are revealing the areas and networks in the brain where these positive effects occur. More research is needed, however, to understand how the changes occur.
Exercise and Movement
It is well established that regular physical activity improves mental and physical health for people of all ages.
Targeted Supplements
1. Vitamin D – Supports the immune system and bone health
2. Omega 3 – Provides anti-inflammatory effects and supports brain function
3. Creatine – Increases muscle strength and improves cognitive function in older adults
4. Magnesium – Supports sleep, muscle and nerve function, bone health, and regulates blood sugar levels
Supplements with Some Scientific Support
1. NAD+ Boosters – Increases insulin sensitivity, reverses mitochondrial dysfunction, and extends lifespan by upregulating cellular repair. Human studies are limited.
2. Senolytics – Targets senescent cells, inducing apoptosis. Senescent cells are cells that no longer reproduce and resist apoptosis. These cells cause inflammation, DNA damage, immune cell dysfunction, fibrosis, and mitochondrial dysfunction, resulting in multiple organ dysfunction and accelerated aging. Human studies are limited.
Biohacks On the Cutting Edge
Some of these hacks are popular even though research is still ongoing. Both metformin and rapamycin, currently being used off-label for biohacking purposes, are seeing encouraging results in the anti-aging studies that have been conducted. These are a few of the most promising cutting edge biohacks.
Epigenetic clocks
Uses DNA methylation as a biomarker to measure biological aging. Various models have emerged that have the potential to predict and identify risk for accelerated aging and identify appropriate age-reversing interventions.
Metformin
The 65 year-old antidiabetic drug has recently been studied and biohacked as an anti-aging medication. In the early 2000s, studies at the National Institutes of Health (NIH) discovered that metformin extended lifespan and healthspan in mice. It was then found to reduce morbidity and mortality from age-associated diseases in humans. Many biohackers currently take metformin for its anti-aging and other health-improving potential.
Rapamycin
Originally used to prevent organ transplant rejection, rapamycin was also found in the early 2000s to prolong lifespan and healthspan in mice, yeast, worms, and flies. A 2022 study of approximately 500 rapamycin users, conducted by survey, found generally positive experiences with its use for anti-aging.
Unproven Biohacks That May Not Work
At first glance, you may wonder why CRISPR gene editing made the “Unproven” list. It’s simple: In the hands of scientists, advances in medicine are becoming a reality, thanks to CRISPR technology. But, due to the complexity of genetics, ethical considerations, and the potential for unintended consequences, DIY gene editing will, likely, never be a feasible at-home biohack.
CRISPR Gene Editing
CRISPR is an easy and affordable tool for DIY gene editing. Currently, DIY CRISPR gene editing kits are little more than fun toys to experiment with. While not 100% risk free, most experts feel there is little risk involved with at-home “citizen-scientists” using DIY gene editing kits.
Plasma exchange
The use of plasma transfusions from young people with the claim that it can reverse memory loss and aging. The FDA claims there is no evidence that these “young blood” transfusions are effective.
Expensive “anti-aging” supplements
The internet and social media are rife with ads purporting to offer the latest and greatest anti-aging supplements. While these products may contain helpful ingredients, like Vitamin C and E, they often contain expensive “boutique” ingredients and make outrageous claims with little to no evidence base.
Conclusion: Is Biohacking “Worth” it?
Biohacking is the use of science and technology to improve health and potentially increase longevity. Hacks that are backed by scientific evidence are a no-brainer when one considers the greatest benefits, which are decreased risk of chronic disease and improved quality of life. Wearable and other technology-based hacks may also be enjoyable for tech lovers who like to monitor their own statistics. While we may never succeed in reaching the age of 120 with the body of a 25 year-old, by practicing as many of these biohacks as possible, we can add years to our life and enjoy the life in those years.
References
Assessed and Endorsed by the MedReport Medical Review Board