What is Biohacking? 20 Examples to Biohack Your Body with Gary Brecka

Gary Brecka is a former competitive tri-athlete and consultant with degrees Biology and Human Biology, who now dedicates his time to science-based, research-backed tools to live your best life. With more than 20 years of Bio-Hacking and functional medicine experience, he is obsessed with the function and performance of the human body and finding innovative ways to help people achieve absolute peak function in their own bodies. He has worked with everyone from CEOs to professional athletes from the UFC, NFL, Professional Boxing, and entertainment industries.

Have you ever felt like you could be doing more? Like your body has untapped potential just waiting to be unlocked? This is where biohacking comes in. It's about taking charge of your health and well-being by making small, intentional changes to your lifestyle. Think of it more as optimizing yourself for peak performance and less like dabbling in crazy methods that sound like they could come straight out of science fiction books!

There are countless ways to approach biohacking, and everyone's journey will be unique to them. Ultimately, it's about experimenting and finding what resonates with you. This is exactly why we created this “beginner’s guide” to biohacking. We’ll share with you some of our favorite techniques to get started along with insights from the man himself, Gary Brecka.

What is Biohacking Your Body?

So, what exactly does biohacking mean? To put it in the most simple terms, biohacking is the practice of using science, technology, and self-discovery to optimize one's physical and mental performance. The goal is to gain a deeper understanding of your body and experiment with different strategies to enhance its capabilities.

Examples of Biohacking

Biohacking comes in all shapes and sizes. Tech-savvy enthusiasts enjoy some techniques such as experimenting with wearable devices and genetic testing. Other biohackers might focus on dietary changes, sleep optimization, or stress management. 

Regardless of their approach, all biohackers share a common goal — to unlock their body's full potential. Here are a few examples of biohacking that you may find surprising!

• Adopting a specific diet, like keto or intermittent fasting, boosts energy and clarity.
• Submerging themselves in cold plunge tubs for a quick wake-up call.
• Using at-home saunas to unwind and detox. 
• Investing in wearable health technology to track and optimize various body functions.

And of course, you have the more extreme examples of biohacking that involve DNA engineering and implants. But the examples above are to show you just how easy it is to get into biohacking.

How to Start Biohacking: 20 Techniques for Beginners

While it might involve complex scientific concepts, many biohacking techniques are surprisingly accessible and can be integrated into your daily life. Below are some of the top techniques and ways that you can get started with biohacking every part of your life.

How to Biohack Your Body:

You can use biohacking to focus on your body by modifying your physical environment and activities to optimize bodily functions. To begin, try incorporating some of these easy biohacks:

• Cold plunge tubs are a form of cold exposure therapy that can boost circulation, reduce inflammation, and enhance recovery, giving you a natural energy boost. 
• Incorporating strength training and HIIT workouts can stimulate muscle growth and improve cardiovascular health, optimizing your physical capabilities. 
• Using at-home saunas promotes detoxification through sweating, helping eliminate toxins and reduce stress. 
• Stretching and mobility exercises, such as yoga or foam rolling, improve flexibility, prevent injuries, and enhance overall movement efficiency. 

How to Biohack Your Brain:

Biohacking your brain can help boost cognitive function and mental clarity. Below are a handful of strategic techniques that will:

• Nootropics are cognitive enhancers that aim to improve brain function through chemical interventions.
• Neurofeedback is a popular brain-training technique that utilizes real-time feedback to enhance focus, attention, and relaxation, and one that many biohackers swear to.
• Meditation and mindfulness are practices that cultivate mental focus, emotional regulation, and stress reduction through mindful awareness.
• Learning techniques such as speed reading and memory palaces are excellent cognitive strategies for biohacking because they were designed to optimize learning and memory retention.

How to Biohack Your Diet:

Biohacking your diet involves making intentional food choices to optimize your energy and health. Here are some ways to get started: 

• Intermittent fasting is a biohacking method that manipulates eating patterns to influence hormone levels, cellular repair, and metabolic rate.
• The keto diet is a biohacking strategy that forces the body to burn fat for fuel, leading to weight loss, improved insulin sensitivity, and reduced inflammation.
• The paleo diet is another tactic that focuses on whole foods similar to early humans to potentially optimize digestion and nutrient absorption.
• Finally, supplementation is a technique that fills nutritional gaps with vitamins and minerals to support optimal nutritional health and performance.

How to Biohack Your Mindset:

Biohacking your mindset and mental health involves intentional practices to improve your emotional well-being and resilience. Below are some biohacking examples, that with regular practice, can shift your mindset toward a more optimistic area:

• Cognitive Behavioral Therapy (CBT) is a popular therapeutic approach that helps individuals identify and challenge negative thought patterns so they can replace them with healthier perspectives.
• Gratitude journaling, or writing about things you're thankful for, can greatly boost mood, reduce stress, and hack yourself into adopting a more positive outlook.
• Neuro-Linguistic Programming (NLP) is a technique that involves understanding how thoughts, language, and body language interact, allowing individuals to change their behaviors and responses.
• Biofeedback is a biohacking process that involves learning to control physiological responses like heart rate and blood pressure through real-time feedback to manage stress and chronic anxiety.

How to Biohack Your Sleep:

It can’t be overstated, getting good, quality sleep is incredibly important and directly linked to your overall health. So, if you’re looking to improve your sleep (and energy levels), try these simple biohacks:

• A consistent sleep schedule can help regulate your circadian rhythm and ensure you get enough rest which will improve energy levels. 
• Create a relaxing bedtime routine, such as reading or taking a warm bath, that will signal your body to wind down, making it easier to fall asleep. 
• Optimize your sleep environment by keeping your bedroom cool, dark, and quiet enhancing sleep quality by creating the perfect conditions for rest. 
• Finally, Polyphasic Sleep is an experimental sleep pattern involving multiple short naps throughout the day instead of traditional sleep. While it's not widely recommended, some do find it beneficial.

Biohacking FAQS

Is Biohacking Real?

Yes! Biohacking is a very real and growing practice. It involves using science, technology, and self-experimentation to improve health, performance, and/or well-being. People typically adopt various techniques, from dietary changes to monitoring workouts, to enhance their minds and/or bodies.

What is a Biohacker and What Do They Do?

A biohacker is someone who experiments with their biology to enhance their physical and mental capabilities. They use methods like diet modification, supplements, and technology to optimize health, performance, and longevity.

Who Invented Biohacking?

Typically, Dave Asprey is considered by many to be the “Father of Biohacking”. While the term "biohacking" is relatively new, and may be tied to one inventor, it’s actually a concept that has existed for centuries. Biohacking is a combination of both old and new practices from various fields like nutrition, fitness, and technology that have all converged into a modern movement.

What are the Risks of Biohacking?

Like any approach to health and wellness, biohacking carries potential risks. These can include adverse reactions to black market supplements or even psychological dependence on constantly optimizing. As always, it’s essential to do your research and consult with trusted healthcare professionals when necessary.

Reap the Rewards of Biohacking with Plunge

Biohacking is all about making small, deliberate changes to unlock your body's full potential. You can greatly enhance your overall well-being by paying attention to aspects like nutrition, sleep, exercise, and mental health. Remember, biohacking is a personal journey, so it's important to experiment and discover what works best for you. Gary says:

“I really just call this ‘healthy living’. Paying attention to the basics, whole foods, filtered water, sun exposure, breathwork, and those modalities that enhance the body’s performance and function. That includes regular cold plunging and red light exposure. I do this because it makes me the best version of myself. It makes every aspect of my life better from my relationships, to my career to the way I feel and how clear my thinking becomes.”

As you start exploring biohacking, consider using all the tools you can to further elevate your experience. Our at-home saunas and cold plunge tubs provide a powerful combination for relaxation, recovery, and rejuvenation. These products can support your biohacking goals by helping to reduce stress, improve sleep, and boost circulation.

The best part is we’ve teamed up with TrueMed to give you the ability to use your Health Savings Account (HSA) or Flexible Spending Account (FSA) for your Plunge or Sauna purchase! Head to this page to learn more about how you can put your pre-tax dollars to work and unlock up to 40% in savings!