Biohacking is the entry point into performance optimization
Biohacking is about getting to know your own biology , your own body , and understanding it so well that you can optimize it. I've been doing it for a long time and try (almost) everything to surpass myself. A biohacker wants to become the best possible version of themselves and, in doing so, improve their performance in a healthy way.
Biohacking is already a megatrend in the US and is becoming increasingly popular in Europe as well. In the following article, I'll show you what a biohacker is and how you can get more out of yourself with easy-to-implement tips and tricks.
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Table of contents
- What is biohacking? A definition
- The 3 areas of biohacking
- Are you already a biohacker? Here's how to tell
- The status of biohacking in Germany
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What biohacking can do for you – a guide to biohacking with tips for beginners
5.1 Biohacking and mental performance
5.2 Biohacking & Nutrition
5.3 Biohacking & Anti-Aging
5.4 Biohacking & Fitness - Conclusion
- Sources
1. What is biohacking? A definition
The term "biohacking" is used and understood in a wide variety of contexts. There is no single, unified definition of what biohacking is. This is partly because each biohacker decides very individually how they define it .
A generally accepted definition of biohacking is: “Biohacking is do-it-yourself biology , a biotechnological, social movement in which individuals and organizations utilize the achievements of biology and environmental science for their own purposes.”
Simply put: As a biohacker, you strive to become better . Your self 2.0, so to speak.
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At its core, biohacking combines insights from biology and the study of the human body with the philosophy of hacking. Three major areas of optimization can be distinguished within biohacking.
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BRAINEFFECT HACK : Is a biohacker a shaman with a smartwatch? Honestly, we don't know. The fact is, however, that we're increasingly able to look deeper into our bodies and understand their processes—and elevate what was previously the preserve of esotericism to a scientific level. Lifestyle biohacking is on the rise, and Netflix has even covered it. But is it really that simple? A little CBD here, a little Bulletproof Coffee there, and everything's running the way you want it to? Optimization at the touch of a button? Podcast episode 188 is all about inspiration and tips that show you a path through these 13 areas: motivation, stress, sexuality, longevity, flow, clarity, focus, fitness, versatility, metabolism, regeneration, balance, and happiness. Discover the podcast now .
2. The 3 areas of biohacking
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Biohacking the body and mind through diet and routines
Hacking your body and mind through diet, routines, and behaviors is the most well-known area of self-optimization. As a former competitive athlete, I know how much potential lies in this area.
It's about trying to understand your organism biochemically , dissecting the processes involved to better understand, for example, your immune system or your concentration, and improving them based on this information. This area overlaps strongly with the Quantified Self activists, who live by the motto:
"You can't improve what you can't measure." That's why biohackers like me wear sleep and fitness trackers, take supplements to optimize their systems, and wear blue-light filter glasses in the evening to avoid disrupting their melatonin production.
Biohackers, for example, optimize their concentration and stress adaptation abilities through special diets such as nootropics or adaptogens [1], track and improve their sleep through blue light filter glasses or melatonin supplementation [2], or work on converting their organism from sugar burning to fat burning [3].
Biohackers are also keenly interested in how the body copes with strong external stimuli such as cold and heat. My goal: to live to at least 120 years through targeted optimization . -
Biohacking your own DNA
Another, but at least equally exciting, trend in the field of biohacking is DNA modification. DNA hackers examine their own genetic information with the goal of testing for mutations . They explore the topic of epigenetics and use DNA tests to decode their ancestry, leveraging the latest research.
For example, CRISPR (Clusters of Regularly Interspaced Short Palindromic Repeats) technology, developed in 2012, allows genes to be manipulated and edited. This involves using a defense system used by bacteria against viruses as a general-purpose tool for hacking genes. By far the craziest, but also most critical, area of biohacking.Episode 32 | Self-measurement with biomarker tests: Personalized diagnostics for performance and health
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Biohacking of body and mind via technology
In this subcategory of biohacking, biohackers use modern technology, from gadgets to implants, to better control the environment, optimize their organism, or simplify their lives. Extreme biohackers even use implants and RFID chips to store information.
Particularly popular in the biohacking scene are tools that positively stimulate specific areas of the organism through external stimulation or impulses. These include neurofeedback devices, brain activity stimulation devices, and brainwaves such as Muse or Halo Sports.
Over 50,000 people in Europe already have chips and implants. These can store key data, among other things, under the skin. In the extreme form of technical biohacking, for example, implants can be placed 2 mm beneath the skin and function as a compass. As soon as the biohacker moves north, they vibrate slightly. This creates a new sense. Truly remarkable.
Below you will learn how you can improve your energy levels, finally concentrate better and optimize your stress management.
3. Are you already a biohacker? Here's how to tell
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Biohackers know themselves and their bodies very well.
In biohacking, the more you know about your body, the better. Information is the foundation for optimization. Biohackers attack everyday problems (stress, sleep problems, fatigue) and try to improve their well-being. Are you already using the latest biohacking gadgets to optimize yourself? Then you've probably already fallen for the biohacking trend.
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Biohackers seek individual solutions
Are you looking for ways to surpass yourself? Then start by analyzing yourself and your own abilities. How do you do that? Experiment and track! There are no limits to the areas you want to optimize. Sleep optimization, concentration hacking, food hacking, etc. The possibilities are diverse, as are the different motivations for starting biohacking.
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Biohackers become active themselves
As a biohacker, you are your own motivational coach. You must have a personal interest in solving a problem and surpassing yourself. This puts biohackers far removed from studying numerous self-help books and consulting motivational coaches. You are more likely to make decisions that change your life than to settle for something.
You know everything you do has an impact on your life. You weigh the costs and benefits beforehand. You recognize your limitations and look for solutions to overcome them. You're willing to experiment, because only through change does progress come. Self-improvement begins in your own mind.BRAINEFFECT HACK : You can find performance food for more mental performance, a functioning immune system and optimal sleep in our BRAINEFFECT SHOP .
Episode 66 | Start your biohacking year 2019 with these tips - Patrick Thiele
4. The status of biohacking in Germany
The German biohacking scene is still relatively small compared to its American pioneers. But there is movement. FlowFest, Germany's first biohacking conference, took place in Berlin in 2017, where enthusiasts of self-optimization met and exchanged ideas.
As one of the speakers, I shared my knowledge on the topic “Nerves like steel cables: Dealing effectively with stress” and engaged in insightful discussions with interested biohackers.
But although biohacking is gaining increasing interest in Germany, it is still far from being a part of everyday life. The Federal Office of Consumer Protection and Food Safety still considers biohacking kits highly questionable and warned in spring 2017 against criminal experiments in the home basement.
However, these warnings referred exclusively to genetic engineering biology kits and not to the biohacking kits that biohackers typically use.
The community is generally more concerned with changing their environment through natural means. The use of technical means is permitted, but sustainability often takes priority. This is why biohacking is gaining more and more fans in Germany.
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5. What biohacking can do for you – a guide to biohacking with tips for beginners
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Glasses with blue light filter
The absorption of blue light through the retina causes your body to think it's broad daylight. Thanks to your circadian rhythm, you stay alert and focused. Exposure to artificial blue light after the sun has already set inhibits melatonin production (the sleep hormone that makes you tired). The result: it takes longer to fall asleep.
Blue light filter glasses can block blue light so you can fall asleep faster and wake up refreshed in the morning.
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Cold thermogenesis
In cold thermogenesis, your body causes brown fat tissue to oxidize due to the "extreme" cold. This creates heat that is distributed throughout the body via the blood.
You can think of this bodily function as a muscle that you need to train. If you don't use it—that is, if you don't regularly expose your body to a certain amount of cold—it will "think" it doesn't need this function and, over the years, will stop functioning altogether.
The simplest way to harness cold thermogenesis is to take a cold shower in the morning . This is an increasingly popular biohacking method. What are the benefits? Cold thermogenesis can have many positive effects on your body. Biohackers talk not only about increased fat burning , but also about a strengthened immune system .
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meditation
The oldest form of biohacking? Unfortunately not. Nevertheless, meditation as a relaxation technique is very old and promises outstanding results for anyone who practices it long-term. [4] [5]
How you meditate is entirely up to you, and meditation doesn't automatically mean sitting in the lotus position (a kind of cross-legged position for yogis and the very experienced). No, you can also meditate while taking a walk or washing dishes. The most important thing is to train your mindfulness , and there are countless ways and means to do this.
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Intermittent fasting
Intermittent fasting (Latin: intermittere = to interrupt/suspend) involves eating nothing or very little for extended periods of the day and is roughly as old as humanity itself. Our ancestors didn't always have access to food and, as a result, had to fast periodically. What is fasting for us, however, was hunger for them. Nevertheless, it is one of the reasons why they were so slim and fit.
Intermittent fasting is receiving increasing attention in science and society thanks to its health benefits. [6] This is no surprise, since study results have linked it to reduced body fat, less inflammation in the body , and better regulation of blood sugar levels. You can find more on intermittent fasting and a special biohacker plan in this article .
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Paleo or Bulletproof diet
Along with intermittent fasting, the Paleo diet is one of the oldest biohacks in existence. It's entirely based on what our bodies have been programmed to do for millennia. If the Paleo diet is so old, how can it be a current biohack?
Modern agriculture changed our diet forever 10,000–12,000 years ago. But our biology is older, much older even than modern agriculture, and this means that it led to a rather radical dietary shift among the population.So far, the human body hasn't been able to adapt to this evolutionary process, and it will likely take many years. The Paleo diet focuses on eating locally grown foods that our ancestors ate , completely without (artificial) additives.
However, there are already many modernized approaches to Paleo to make the lifestyle more suitable for everyday use. One of these is the Bulletproof Diet. It builds on Paleo but sees itself as a 2.0 version. The Bulletproof Diet includes Bulletproof Coffee and supplements, among other things. Otherwise, both diets are similar and pursue a common goal: to provide your body with high-quality nutrition without artificial ingredients.
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Sleep optimization
We all want to sleep better. But very few know what they need to do to achieve it. Restful sleep is the foundation for your health and performance . You can optimize your sleep by following the tips above. Nutrition and exercise are essential for better physical recovery.
If you need even more help falling asleep, melatonin supplements like SLEEP SPRAY can help. It helps you sleep in the evening and is super easy to use. If you want to go even further, check out our light hacking and sleep guide .
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Episode 29 | The best start for your sleep optimization
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Supplementation of important micronutrients
Is that still not enough for you and you want to get a few more percent out of yourself? Then it's important to understand what you're putting your body through through poor nutrition, (lack of) exercise, and unfavorable environmental influences . Biohackers therefore use many supplements to improve and optimize individual areas of their body.
Taking 10 to 15 capsules and powder shots per day is not uncommon for many biohackers. They constantly study the latest research from scientists and universities to hack their bodies safely and optimally. Standard biohacker supplements include:
- Omega-3 fatty acids from krill oil or algae oil . They are important for your entire body, but especially your brain. [7]
Discover Omega 3 from algae oil now
- Vitamin D3 & K2 oil is especially important for many people in Northern Europe during the cold autumn and winter months, as they lack sunlight on their skin during this time. Thick jackets and heavy office work make it difficult for your body to synthesize vitamin D from daylight. [8]
- Biohackers use nootropics to improve their concentration. Each biohacker's stack usually contains two to three different nootropics. A stack is a customized combination of individual ingredients. Particularly popular are Brahmi , natural L-theanine from green tea extract, ginseng , ginkgo , and, of course, CDP choline and alpha choline. Want to finally be able to concentrate better again? Then get BRAINEFFECT FOCUS . It supports your mental performance with ingredients like vitamin B5.
- Brain food , for example, can be spices, plant extracts or chemical brain foods that support your brain in performing optimally.
5.1 Biohacking and mental performance
What does biohacking have to do with your mental performance? Incredibly, it has a huge impact! Everything that influences your body (oxygen, light, temperature, macro- and micronutrients, exercise, and sleep) also affects your brain and how it functions.
If you want to hack your mental performance, you should first understand that your brain consumes 20-25% of your energy intake (calories) . The brain can be fueled by two sources: glucose and ketones.
Both are absorbed through food, but ketones from MCT oil have the advantage of being converted into energy without relying on sugar (glucose). They provide you with a lot of power in the form of ATP, especially for your brain. It's best to use pure C8 oil, as it is of the highest quality.
MCTs are natural fats made from medium-chain triglycerides, which can be extracted very easily from coconuts, but only with enormous effort. C8 is short for caprylic acid, and many consider it the best form of MCT oil.
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5.2 Biohacking & Nutrition
Not only does your mind need a lot of energy, but your entire body also needs to be well-nourished. To achieve this, a healthy, varied diet is essential. This is nothing new, but there are so many opinions out there about so many concepts, and keeping track of them is almost impossible.
The Bulletproof Diet (a form of Paleo) isn't a diet in the traditional sense. Its mission is to remove all harmful substances from your diet by using only high-quality, healthy foods.
If you're willing to pay careful and consistent attention to your diet, you've probably already solved 80% of this mammoth task. Biohackers avoid artificial additives and processed foods . This way, you automatically supply your body and mind with plenty of high-quality energy sources.
If you want to check whether the foods you eat actually provide you with health benefits, the safest way is to regularly check your blood sugar levels .
Only then will you know exactly which foods cause stress for your body and which don't. Your body will tell you exactly what it can and can't handle through increased heart rate and blood sugar spikes.
5.3 Biohacking & Anti-Aging
The topic of "anti-aging" is also a major focus for many biohackers. Entrepreneur and biohacker Ariane Sommer, for example, writes in her article on welt.de: "Blood analyses of my plasma proteins and telomere length confirm: I am biologically younger than my 40 years of chronological age." She seems to have found a method for internal and external rejuvenation of her body.
But how can you also use biohacking for anti-aging effects? How quickly we age is genetically determined , but it can be significantly slowed through an optimized lifestyle , writes Dr. Martha Ritzmann-Widderich on UGB.
Methods that have proven successful for many biohackers include intermittent fasting, maintaining the health of your mitochondria , and antioxidants to protect your cells.
Antioxidants are a kind of protective shield for your cells that our body needs to limit damage when we are exposed to excessive UV radiation or environmental toxins.
If you suffer from an antioxidant deficiency, reactive free radicals take over your body and begin attacking all the cells in your body and brain. Astaxanthin is known as a powerful antioxidant.
Astaxanthin is an antioxidant that is currently considered to have the highest effectiveness and therefore a positive effect on your performance.
5.4 Biohacking & Fitness
Exercise and sport strengthen your brain, as studies have shown that physical activity can promote the development of new nerve cells in the brain (neurogenesis). Scientists suspect that exercise can increase the concentration of growth factors in the blood. These, in turn, can cross the blood-brain barrier and thus stimulate the production of new nerve cells.
The most important thing for combining biohacking and fitness, however, is the time you spend resting your muscles . This is precisely where the following biohacking tips can help, because muscles only grow during rest periods . My tip: Especially after training, you should make sure you consume the right amino acids .
3+2 tips for optimized regeneration
- Get enough sleep every night and ensure you have plenty of deep sleep phases. If necessary, supplement with melatonin.
- Optimize your protein intake throughout the day and in the evening by a) consuming at least 0.8 g per kilogram of body mass and b) choosing high-quality proteins.
- Use cold thermogenesis in conjunction with sauna sessions and alternate between a cold shower and the sauna session every 3-5 minutes.
BONUS:
- Perform rhythmic breathing exercises for 3 minutes after each workout.
- If possible, train in the morning when your testosterone and cortisol levels are highest.
6. Conclusion
Phew, that was quite a lot. But the beauty of biohacking is that you can explore this world playfully and create the best version of yourself step by step. Every single step, every single change to your habits and routines, adds up. If you try just a few of the tips, you'll have more energy and feel better.
Winter and midday slumps will no longer be normal for you, but the exception. Good sleep, increased fitness, and optimal recovery will be the result. So start your biohacking journey today and take control of your goals and your health. Along the way, you can track your improvements and measure your success with fitness and sleep trackers.But the best thing about biohacking is that you can start right away and reclaim your life. I hope you enjoy your journey of self-discovery. If you need more tips and support, here's a list of useful links and my recommendations.
10+5 Biohackers You Should Definitely Follow
- Dave Asprey - Founder of Bulletproof and biohacking pioneer - Facebook | Podcast
- Tim Ferriss - Podcaster, Author, Blogger, and Biohacking Expert - Facebook | Podcast
- Dr. Rhonda Patrick - Expert for Nutrition, Mitochondria and Anti-Aging - Podcast
- Wim Hof - The Iceman, author and expert on cold thermogenesis and breathing techniques - Facebook | YouTube
- Anthony DiClementi - Expert in Human Optimization, Fitness and Health as well as Nootropics - Facebook
- Ben Greenfield - Biohacker and Fitness Professional - Facebook | Podcast
- Chris Kresser, MS - Absolute Expert in Nutrition and Alternative Medicine - Facebook | Podcast
- Dr. Jack Kruse - Specialist in Holistic Health and Neuroscience - Facebook | Website
- Teemu Arina - Founder of the Biohacker Center, author of the Biohacker Handbook, and futurist - Facebook | Website
BONUS: 5 German biohackers you should know
- Alexander Wunsch - Physician, researcher, and speaker in the fields of light therapy, photobiology, and biophysics - Facebook | Website
- Carsten Wölffling - Barefoot sports therapist, nutrition and paleo coach - Facebook | Website
- Moritz von der Borch - Founder of YourFunctionalMedicine.com and satirical medical journalist - Facebook | Website
- Max Gotzler - Founder of the biohacking company Flowgrade and organizer of FlowFest 2017 - Facebook | Podcast
- Marcus Schall - Founder of SuperGoodFood and nutrition expert for professional athletes - Facebook
- Fabian Foelsch - BRAINEFFECT founder and sleep expert - Facebook | Podcast
Exciting fields related to biohacking:
Further links:
7. Sources
[1] Bhattacharya, SK; Muruganandam, AV (2003) Elsevier Science Inc. Pharmacology Biochemistry and Behavior, Vol. 75, Issue 3, pp. 547-555. Adaptogenic activity of Withania somnifera : an experimental study using a rat model of chronic stress. [ https://www.sciencedirect.com/science/article/pii/S0091305703001102?via%3Dihub ]
[2] West, K.E; Jablonski, M.R.; Warfield, B.; Cecil, KS (2011) The American Physiological Society. Journal of applied physiology. Vol. 110, Issue 3, pp. 619-626. Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. [ https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009 ]
[3] Ota, M.; Matsuo, J.; Ishida, I.; Hattori, K. (2016) Springer. Psychopharmacology. Vol. 233. Issue 21-22, pp. 3797-3802. Effect of a ketogenic meal on cognitive function in elderly adults: potential for cognitive enhancement. [ https://link.springer.com/article/10.1007%2Fs00213-016-4414-7 ]
[4] Cromie. W.J (2006) Harvard Gazette. Meditation found to increase brain size. [ https://news.harvard.edu/gazette/story/2006/02/meditation-found-to-increase-brain-size/ ]
[5] Hölzel, BK; Carmody, J.; Vangel, M. (2010) Elsevier Science Inc. Psychiatry Research: Neuroimaging. Vol. 191, Issue 1, 30 January 2011, pp. 36-43. Mindfulness practice leads to increases in regional brain gray matter density. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/ ]
[6] Brandhorst, S.; Choi, IY; Wei, Min (2015) Elsevier Science Inc. Clinical and translational report. Vol. 22. Issue 1, pp. 86-99. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. [ https://linkinghub.elsevier.com/retrieve/pii/S1550413115002247 ]
[7] Barros, MP; Poppe, SC; Bondan, EF (2014) MDPI AG. nutrients, Volume 6, Issue 3, pp. 1293-1317. Neuroprotective Properties of the Marine Carotenoid Astaxanthin and Omega-3 Fatty Acids, and Perspectives for the Natural Combination of Both in Krill Oil. [ https://www.mdpi.com/2072-6643/6/3/1293 ]
[8] Constantini, N.; Arielie, R.; Chodick, G. (2010) Clinical Journal of Sport Medicine, Vol. 20. Issue 5, pp.368-371. High Prevalence of Vitamin D Insufficiency in Athletes and Dancers. [ https://insights.ovid.com/article/00042752-201009000-00009 ]
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- Omega-3 fatty acids from krill oil or algae oil . They are important for your entire body, but especially your brain. [7]
