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What is Biohacking?

At its most basic, biohacking is common sense with a new label: Eat well, exercise, sleep enough and manage stress. Tracking and tech are growing components of the movement, with wearable devices and health and self-tracking apps playing a role. But some practices are more extreme and less evidence-based. And while many biohackers don’t use these practices to get sick, it’s important to understand what risks are involved and how to recognize them.

For example, a popular supplement called BPC-157 isn’t approved for human consumption by the U.S. Food and Drug Administration (FDA) because of peptide-related impurities and API characterization complexities, which suggests that it poses significant harm when administered to humans. Failing to read labels, taking multiple supplements and using peptides in the wrong context may also pose risks.

Biohackers might also try to optimize their physical performance with supplements, diet and exercise. For example, they might take a gene test to identify genes associated with certain health problems and then come up with a personalized nutrition plan. Or they might experiment with whole-body cooling, which can reduce inflammation, promote muscle recovery and help the body burn fat more effectively.

The most effective biohackers tend to adopt a do-it-yourself mindset that encourages them to observe their habits, track a variable and change one thing at a time to see what works. This approach fits with the overall culture of community-based biohacking, where participants are encouraged to separate evidence from anecdote and take risk seriously.

More advanced biohacks include genetic experiments on bacteria and plants, or implanted technology that improves how your body functions. These are more likely to have serious health consequences and shouldn’t be attempted without the supervision of a medical professional.

Beyond health technology and longevity hacks, 2026 Los Angeles attendees can look forward to a greater emphasis on the body’s connection to vitality. Sessions like Cru Von Holtzendorff-Fehling’s “The State of Being” will explore nervous system regulation and somatic awareness as ways to improve how people relate to their bodies on a daily basis. These more experiential biohacks are indicative of a larger shift in the biohacking community toward practices that blend data and lived experience.

How do I get started?

There are plenty of things you can do to biohack your health and well-being, but it’s important to remember that this is a practice that demands a scientific and data-driven framework for self-experimentation. You need to be willing to collect baselines, observe your progress, and iterate on a regular basis.

For example, sleep is a major focus for many biohackers because it plays such an essential role in our mental and physical health. You can measure your sleep quality with devices like Whoop, Oura Ring and Garmin smartwatches that use apps to provide daily feedback on your sleeping patterns and how to optimize them.

Another way to biohack is through diet and movement. For instance, intermittent fasting can help manage blood sugar levels and boost brain function. It’s also a great way to maintain and improve your fitness. Exercise can be as simple as taking a walk at Torrey Pines State Reserve or booking a session with Renu Fitness. More targeted exercise, such as strength training to build muscle mass or cardio sessions that improve cardiovascular health, is also a must.

Similarly, biohackers often monitor their vitamin levels with inexpensive lab tests. This helps them track progress towards their nutritional goals, such as getting more Vitamin D or B12. A subset of biohackers known as ‘grinders’ believe in enhancing biology with implants and gene editing, but this is not the type of biohacking that we support here at REVIV.

The best way to get started with biohacking is to start small and try one thing at a time. Pick a low-effort variable – such as adding more hydration or sleeping in the sun – and implement it for a week, then observe your results. If you’re happy with the outcome, stick with it. If not, iterate on to the next step. Before you know it, you’ll be using the same framework to make measurable improvements in your health and performance over time.

What are the benefits?

There are many benefits to biohacking, from feeling more energized to improving cognitive function. The practice often involves using technology to monitor progress and outcomes. For example, some individuals use fitness trackers to improve their exercise habits. Others might use an eye mask to improve sleep quality or a supplement to increase protein intake. Regardless of the specific hack, the goal is to optimize wellness and achieve long-term health benefits.

The most common form of biohacking focuses on lifestyle changes. This includes dietary interventions, such as intermittent fasting, high-intensity workouts, and the ketogenic diet. In addition, biohackers use a wide range of supplements and other tools to improve mental and physical performance. These may include nootropics, such as choline to boost memory, or herbal remedies such as rhodiola rosea and quercetin to reduce stress and fatigue.

Another popular biohack is nutrigenomics, which uses genetic testing to understand how each individual responds to certain foods and nutrients. For instance, a person’s body may not react well to dairy or gluten. The biohacker can then tweak their diet to ensure they’re getting the right amount of vitamins and minerals.

More advanced forms of biohacking involve modifying one’s biology through molecular or biologic techniques. These techniques can be dangerous, which is why it’s important to work with licensed medical professionals when attempting these methods. Some of the more risky practices include hormone replacement therapy and stem cell treatment. Some biohackers, such as Jo Zayner, have even injected themselves with CRISPR to edit their DNA.

Generally, the safest way to biohack is through simple lifestyle changes. For example, spending time in nature can help reduce stress and improve immune function. Taking vitamin D supplements can also support brain health and cognitive function. Other simple biohacks include wearing a light therapy mask to treat seasonal affective disorder and taking nootropics to enhance cognition.

The biohacking world is constantly evolving, which can be both exciting and dangerous. While it’s easy to find information online, it’s best to speak with a healthcare professional before trying any biohacking practices. Even the simplest practices can have unexpected side effects, so it’s best to take small steps and measure results.

Who is Biohacking?

You can’t scroll social media or tune into a wellness podcast without hearing about cold plunges, blood sugar monitors, sleep tracking and intermittent fasting – practices commonly described as biohacking. While some biohacks may have scientific support, others have not and can carry serious risks. The key is to be aware of where your practices fall on this spectrum and understand what you’re getting into.

Biohacking doesn’t necessarily equate to expensive, experimental experiments with unproven results or “garage biology.” The term is more about experimenting with your daily routines and habits and finding what works best for you. For instance, Vitamin D is a biohack that’s often discussed because it plays a real role in your health. It can be found in a variety of foods, including dairy, fish and fortified beverages, so dietary patterns matter when trying to optimize your levels.

Another less complicated but still effective biohack is a morning ice plunge to boost your body’s immune system. The practice is supported by the science of thermogenics, which says your metabolism accelerates when you’re in a cooler environment. It’s also been shown to improve recovery, reduce inflammation and strengthen your muscles.

The more complicated end of the spectrum is where self-experimenters play God-cum-doctor with their bodies, manipulating the chemistry of hormones and enzymes to enhance wellness or performance. This is where the term “biohacking” gets a little muddy and is where people can run into trouble, especially when it comes to unproven supplements or therapies.

Some biohackers, like fitness advocate Fiona Gilbert and biohacking coach Nadege Bender, are well-informed trailblazers who draw upon advancements in nutrition, technology and more to help their clients optimize their health. But biohacking can also mean attempting unproven therapies, such as fungus drinking or gene editing.

It’s important to know your limits and to seek out expert guidance when trying new practices or experimenting with advanced ones. Whether you’re looking for an edge in business, athletics or lifelong vitality, the two-day MoreLife Biohacking Summit 2025 brings together thought leaders, brands and high-performance professionals to explore the latest innovations in personal optimization.