Is Biohacking What You Really Need?

Biohacking refers to changing your daily life to optimize mental and physical performance. For example:

• Adjusting your diet.
• Trying intermittent fasting.
• Using tracking wearables.
• Practicing techniques to improve focus and reduce stress.

This generic advice spread in the last decade. Content creators (myself included) picked up on this new need and invented many strategies and habits to sell.

In time, many of those strategies became popular. People have started to experiment with everything, from cold showers to supplements. And even if some claim scientific breakthroughs, others remain anecdotal.

But is this a genuine path to better living or a trendy idea with minimal proof?

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Let’s examine some well-known biohacking strategies. We will look at research that supports or questions their usefulness.

Intermittent fasting means cycling between periods of eating and fasting. Many popular methods span from simpler 12-hour to more complicated alternate-day fasts. But the best option is always somewhere in the middle, like 16 hours.

• Studies note that fasting can help with weight control.
• Some researchers see promising signs of improved insulin sensitivity.
• Others argue these benefits might be similar to standard calorie reduction.

I’ve tried intermittent fasting many times with different results. The first time, I dropped about 5kg in two weeks. But I was also doing some intensive workout sessions, so I don’t think that result was about fasting. The second time, I only lost 2kg in three weeks.

Intermittent fasting can be effective for some people who find it easier than typical diets. Still, watch for signs of low energy, particularly if you have demanding responsibilities. Leading a team or juggling exams as a student can require a lot of energy. So, consult a doctor before jumping straight into fasting.

Cold exposure ranges from quick cold showers to ice baths. This practice increased significantly after Wim Hof's popularity. And it’s still one of the most suggested biohacking habits. But can cold temperatures bring you any benefits?

• Research shows cold exposure can briefly increase certain hormones like norepinephrine, which may improve alertness.
• Some studies note a possible reduction in muscle soreness.
• More data is needed to confirm long-term benefits or best practices.

I’ve tried this habit, too. And sometimes, I still get back to it.

Cold showers can push you to your limits and make you feel invincible for a few hours. You can find many benefits if you learn how to control it. But it's not that simple to maintain.

I should also warn you that when I tried to do it long-term, I had a few health problems. So, I suggest you talk to your doctor before making any decisions.

A cold shower in the morning might wake you up faster than a cup of coffee. But no big guarantees exist beyond that short-term effect. Use it to boost your morning energy and mood.

Sleep optimization includes many practices and devices used to improve sleep quality. This can involve sleep trackers, apps, or changing your bedtime routine.

• Research shows quality sleep is vital for cognitive performance.
• Good sleep habits result in lower stress, better immune function, and stronger emotional regulation.
• Wearables can be helpful, but they aren’t always accurate. It’s still crucial to listen to your body.

Improving your sleep is the most challenging thing you can do. In those last years, the fear of missing out reached incredible levels. We always want to do more, achieve more, and be more. And that makes us sacrifice sleep hours.

Yet, sleep is the most important biohack of all. Sticking to a schedule, minimizing screen time before bed, and managing caffeine are simple strategies supported by decades of research.

Today, we have countless habit-tracking and wearable tools. We use smartwatches, fitness trackers, or apps that log steps, heart rate, and mental focus.

• Studies show that self-monitoring can help establish new habits.
• Active use of data can keep people motivated, but the novelty might wear off if you don't commit.
• Some tracking methods are more accurate than others.

I’m a big fan of tracking methods — I’ve built this newsletter on this concept. Yet, tracking your progress isn’t always enough. Sometimes, you need discipline. And if you lack it, no tracking system can save you.

Tracking metrics can be motivating for busy individuals who love data. Just be mindful not to let device stats become an obsession.

Biohacking often promises massive gains. But superhuman performance claims miss scientific studies to back them up.

Yet simple hacks, like mindful eating or prioritizing sleep, have evidence behind them. They are less extreme. But they are stronger because of simple and healthy basics.

• Structured breaks and consistent sleep might improve your focus.
• Tracking energy levels can help you spot patterns of peak creativity.
• Scheduling learning times can boost information retention.

Biohacking is not a one-size-fits-all solution. Each person’s lifestyle, body type, and mental demands are unique. A method that works wonders for a friend might not suit you if your daily stressors differ.

So, let’s answer the main question: do you need biohacking?

Here’s a five-step process you can use to decide if a biohacking technique suits you:

1. Is there clinical research that supports its effectiveness?
2. Does it fit your lifestyle? A 5 AM wake-up routine might not align with evening shift work.
3. Are there any known risks? Extreme diets or supplements could lead to side effects.
4. Have you set a time frame to experiment? Test out a new strategy for a few weeks. Track results and decide if it’s worth keeping.
5. Have you talked to a professional? If you have existing conditions, a quick consultation can prevent complications.

Skepticism helps avoid hype. It’s healthy to ask for data and question claims that promise instant transformation. But too much skepticism makes you lose out on big opportunities.

On the other hand, openness invites curiosity. You might discover that some strategies help you sleep better, feel calmer, or manage your workload more effectively.

• Stay curious, but ask for evidence.
• Be realistic about potential outcomes.
• Consider how each method fits into your schedule.
• Start with one habit at a time.
• Track key metrics.
• Look for consistent results.
• Stay flexible.

Biohacking covers a wide range of topics. It can be as straightforward as refining sleep routines. Or it could get complicated with experimental substances that help you focus or relax. Yet, the most impactful changes often result from timeless health principles — balanced food, restful sleep, moderate exercise, and reduced stress.

Don’t jump into a method just because everybody is doing it. Ask whether it has solid backing. Some might be well-researched, while others might be invented.

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