What is Biohacking, and Is There Anything Smart About It?

Biohacking is essentially the quirky counterpart to lifehacking. ('Bio' means 'life,' after all.) While 'lifehacking' isn't a formal movement or even a real word—let alone the name of the site you're reading—biohacking is treated like a subculture, with followers who embrace its ideals. Lifehacking is more like everyday solutions; biohacking, however, has its experts and jargon.

But what does biohacking actually mean when you break it down? The answer varies depending on who you talk to. There are 'grinders' who implant devices into their bodies, and then there are 'tech enthusiasts' who skip meals or endure cold showers, calling it a biohack.

What exactly constitutes a biohack?

At its core, biohacking refers to any activity that alters the body's structure or function. I once attended a biohacking conference with an anarchist vibe, where topics like strength training and birth control were repeatedly mentioned as effective, widely accepted biohacks. (Though many more extreme practices were discussed, these provided common ground that everyone could agree on.)

If you think about it that way, almost anything can be considered a biohack. But that also means that many of the newer, trendier biohacks are simply unproven, potential solutions to problems that already have well-established solutions.

Browsing biohacking forums or reading the blogs of well-known biohackers reveals that the issues they are trying to solve are quite familiar. Biohackers aim to get better sleep, lower their risk of cardiovascular disease, cancer, and diabetes, improve focus at work or during hobbies, lose weight, and manage or prevent mental health challenges like depression. Biohackers: They're just like us!

Just as “alternative medicine” that proves effective eventually becomes accepted as “medicine,” biohacks that genuinely work will simply become part of our routine. So, how do the more fashionable biohacks compare to more traditional, well-established alternative practices?

Can biohacking extend your lifespan?

Longevity is one of the hottest topics in biohacking right now, yet it feels like it misses the mark for me. Much of the conversation is rooted in mouse studies and blood-based biomarkers, with hacks like fasting and cold exposure being popular.

I actually visited one of the 'blue zones' known for its populations of centenarians (Nicoya, Costa Rica, where living to 100 isn't common, but certainly less rare than in other parts of the world). What I learned from that experience is that if you want to live a long life, living in a place with near-universal healthcare that actively supports older and rural communities can really make a difference.

You can't biohack your way into being born in 1920s Costa Rica. Yet, those who admire the blue zones often speculate that maybe it’s this about the food, or that about the water, or this about the physical activity people get doing farm chores. (Fun fact: lard and fruit juice are staples in the local diet; good luck convincing a biohacker to adopt both.) The truth is, it’s probably a mix of genetics, culture, and a bit of statistical luck over a few decades.

In short, it’s impossible to study human longevity fully in a timeframe shorter than a human lifetime. What we call longevity biohacks are often based on wishful thinking and the fear of aging—getting wrinkles, even! They mostly boil down to confirmation bias: Whatever you believe is healthy should help you live longer, right? So whatever you’ve already determined is a ‘healthy’ habit (or biohack), that’s the one you’ll share with your biohacking friends as a key to longevity.

Is it possible to biohack your diet?

Keto (low carb) diets and intermittent fasting are two of the most popular dietary methods used for weight loss, though sometimes the goal is to increase 'energy' or to improve health and longevity.

Both strategies can help with weight loss or improving health, but not because they offer some secret shortcut. There was once a theory that entering a state of ketosis by eating very little sugar or starch would reduce hunger and, in turn, decrease fat storage. It was an intriguing idea, but research has consistently shown no such effect. (Check out this recent study for instance.)

Intermittent fasting is in a similar situation. It’s certainly an effective approach for some when it comes to dieting. If you’re looking to shed a few pounds, skipping breakfast and having a large lunch might be preferable to a small breakfast and lunch. But is it worth it in the long term? If you enjoy it, go for it. However, there’s no strong evidence to suggest that someone who frequently fasts will be any healthier than someone who sticks to a balanced diet with regular mealtimes.

Once again, we’re reminded that there is no single ‘best’ diet, but rather a set of general principles (like getting enough protein, eating your vegetables, and maintaining a calorie deficit if you’re aiming for weight loss) that don’t require special hacks to follow.

Can biohacking enhance your focus?

Biohackers are always eager to discuss their mental state. Does this supplement or that one improve focus? What’s the best way to prepare yourself to pay better attention, learn faster, and grasp things with deeper understanding?

In a way, experimenting on subjective mental improvements is straightforward. Try something, and see if it helps you feel more focused. But subjective outcomes are particularly vulnerable to the placebo effect. Perhaps you're concentrating better simply because you believe you've created the ideal conditions for it, and that belief in itself improves your focus. A study on microdosing suggests this may indeed be what’s happening.

There are various substances, supplements, and techniques (such as taking a cold shower before studying) that might improve focus. However, it's worth pondering: Who has already asked this question without calling it biohacking? In this case: students. How do you study more effectively?

Caffeine can definitely be beneficial. (Studies show that the stimulant helps improve focus, even beyond just keeping you awake during study sessions.) Creating a distraction-free environment is also key. As I look around while writing this, I see several things I could classify as biohacks: a caffeinated drink, noise-canceling headphones, and an exercise bike (since my day goes better with a morning workout, even if it’s just for a few minutes). There’s also the ever-present notebook, because I find brainstorming and to-do lists on paper far more effective than digital versions.

The so-called “focus” biohacks often blend seamlessly into regular study strategies. Keep that in mind, or you might end up like the aspiring pianist on the biohacker Reddit who was asking for focus hacks while ignoring the fact that perhaps piano Reddit would be the better place to ask for the best practice tips.

Can biohacking enhance your sleep quality?

Sleep is vital, and we all need enough of it. Sleep-related biohacks are some of the most discussed, second only to diet-related ones, because sleep impacts so many aspects of our lives. If you don’t sleep well, you’ll feel tired, which makes sleep an essential biohack for focus, too.

Getting enough sleep doesn't have shortcuts, except for... actually getting enough sleep. Some time ago, a theory suggested that taking six short naps throughout the day could replace a full night’s sleep. However, none of the advocates of this method managed to stick with it, indicating it was not a sustainable option.

Most sleep tips fall into two broad categories: either you’re revisiting basic sleep hygiene (like ensuring your sleeping environment is cool, dark, and quiet and sticking to a regular bedtime), or you’re fixating on sleep stages and bodily metrics using devices such as a smartwatch or an Oura ring.

Despite my general skepticism toward trendy biohacks, I wear an Oura ring. I use it mainly for two things: tracking how many hours I’m in bed and ensuring my resting heart rate drops to its usual baseline during rest days from exercise. What I avoid, however, is paying attention to its estimates of REM or deep sleep, or researching ways to improve heart rate variability. Even top-tier consumer gadgets struggle to accurately differentiate sleep stages (my ring usually records less than an hour of REM sleep), and obsessing over your heart rate variability score isn’t a useful pursuit. Do you feel well-rested? Have you been under mental or physical stress? These are questions you can answer yourself, with a sleep tracker merely offering a precise way to confirm, 'I’m tired.'

The fundamental issue with biohacking.

I view biohacking the same way I see gamifying health and fitness. It's important to address your actual issues or objectives and choose genuine solutions, rather than getting sidetracked by metrics or adjustments that ultimately don’t matter. For any goal with widespread appeal, others have been working on solutions far longer than those who call it 'biohacking.' If you want to prevent cancer, for example, the American Cancer Society has plenty of tips for you.

Biohackers who show up on forums asking how to 'increase muscle protein synthesis' (or even the guy who tried to genetically engineer his own arm muscles) would be better off by simply lifting some heavy shit. People have been able to build massive muscles with just weight training and a high-protein diet. Those who combine this with excellent genetics and also use steroids have managed to achieve even greater muscle growth.

Steroids are a biohack by any definition, but their risks and side effects are well-documented. The excitement of being 'into biohacking' comes from continuously discovering new ideas with the potential to be as impactful as your imagination, while their downsides remain largely unknown. In reality, it’s often more disappointing.