Biohacking: All You Need To Know About

The word hacking usually has a negative connotation. It makes us think of people trying to steal our data or create a mess on the global market.

But in longevity, this term has a very positive meaning. Biohacking is regularly encouraged and practised by people interested in extending their lives. While some of the most famous biohackers spend all of their time thinking about new ways to optimize their health, you can also successfully biohack with just a few simple changes to your lifestyle.

Let’s discover those changes together.

What is Biohacking?

Biohacking is a combination of activities you can engage in to increase your longevity and healthspan.

It can be as simple as including more stretching into your workout routine, avoiding a few ingredients when preparing meals or advanced like hormone therapy.

The most important thing is to have an objective way of measuring how these biohacks affect you. Since the world of biohacking is so individualised, you could be following someone’s routine, but not experience any benefits. In some cases, non-personalized biohacks could even hurt you.

That’s why we encourage you to test your biological age with GlycanAge before embarking on your biohacking journey. That way, you’ll get the baseline of how your lifestyle is affecting your well-being.

Our test is responsive to lifestyle changes, so after a few months of biohacks, you can test again and see how your GlycanAge has changed. This way, you’ll have physical proof that you’re actually hacking your biology for the better, instead of hurting yourself.

You can read more about the right ways to approach biohacking in our customer interviews.  

Types of Biohacking

Not all biohacks were made equal. Here are the 3 most popular types. 

Biological Biohacking

How did you form your current dietary habits? Do you go with what feels good or do you measure out every meal?

Here are 2 ways you can level up your diet and support your health. 

Nutrigenomics

Have you ever thought about aligning your diet with your genetics? Nutrigenomics look at how the food you eat interacts with your genes, in hopes of helping you reduce the risk of hereditary conditions.

Our research shows us that there isn’t a single diet that works for everybody. A group of people could be following the same diet while having similar lifestyles (workout routines, sleep schedules, approach to well-being) and have completely different results.

That’s why biohackers try to look for personalised hacks, such as this one.

If you’re interested in nutrigenomics, you need to find a reliable DNA lab that can analyse your genetic makeup and give you dietary guidelines. The results may lead you to cut out some food groups (like dairy) or to a complete change of diet. 

Supplements

Once you optimise your pillars of well-being - diet, movement, sleep, social interactions and more, it’s time to look at biohacks that can provide additional support.

The most popular one is supplements. They allow you to make the most out of your diet, without introducing a bunch of new food items.

General practitioners recommend getting your blood tested to see if you have any deficiencies (vitamins, minerals, etc) and choosing the supplements from there. In most cases, people start by taking vitamin D, magnesium and omega 3.

But did you know that there are supplements that focus on increasing your longevity and healthspan? 

NAD+

NAD is a coenzyme that helps with DNA repair, and cellular energy, supports your circadian rhythm, as well as your immune system and ultimately helps slow down your biological ageing.

To prove this, we partnered with Nuchido in a clinical study that found their supplement reduced biological age by an average of 1.26 years after just 28 days.

A supplement like this won’t just help you age better, but also give you a better quality of life. The goal isn’t just to live longer, but to stay healthy, both physically and mentally. 

Spermidine

Spermidine is a polyamine that stimulates autophagy, a process of breaking down waste in cells. It supports cellular growth, DNA stability and helps our bodies to function correctly. Because of all these benefits, Spermidine has become a popular longevity supplement.

Studies conducted on animals show that spermidine increases lifespan, prevents liver fibrosis, reduces inflammation and improves cognition and resistance to stress.

Still, it's important to note that individual responses to spermidine may vary, and we need further studies to determine its long-term safety and efficacy in humans.

Coenzyme Q10

CoQ10 is a fat-soluble molecule that is present in the mitochondria of our cells. It’s responsible for cellular energy production and supporting our hearts, kidneys and lungs.

Over time, our levels of CoQ10 start declining, leading to all kinds of damage to cells, organs and mitochondrial function.

When tested on animal models, CoQ10 showed a lot of promise in life extension, which could translate into extending the lifespan of humans as well, however, additional research is still needed. 

Electromagnetic & Technological Biohacking

If you’re interested in more ways of measuring your biohacks, you surely already know about smartwatches that track your daily activities and gadgets that track your sleep. The data those technological biohacking products gather can help you optimise your workouts, improve your sleep schedule and help you steer in the right direction.

You can also track your blood sugar levels with wearable monitors, to fine-tune your diet and find out if there are any ingredients you should be avoiding. 

DIY Biohacking

Seeing how our healthcare is focused on helping the sick, healthy people who want to improve their quality of life are often left to their own devices.

In response, DIY biohacking was born. It focuses on experts from different fields (such as microbiology) educating people without a science background on how they can improve their well-being and overall performance.

If done correctly, these DIY biohacks can help you feel better and more energized. 

Safety Considerations in Biohacking

It’s important to strike a good balance with your biohacks. If you go too extreme with them, you could end up doing more harm than good.

While some basic biohacks don’t require medical intervention, you should periodically measure their effects to be on the safe side. Biohacking isn’t a one-size-fits-all. You won’t be able to follow the exact same biohacks as your friend or an influencer. You might also find that the hack that worked once, won’t always work since your body’s needs change over time.

In order to engage in biohacking safely, you should:

• Listen to a trusted source
• Introduce only one biohack at a time
• Have a reliable way of measuring them

Does Biohacking Work?

Different biohacks have helped people lower their levels of inflammation and in turn, helped them bring down their biological ages.

A good biohacking example is our friend Jewel Okwechime, who found the perfect balance between restrictive biohacks and a rich social life that helped her stay young and feel good.

Dr Nick Engerer used GlycanAge to measure the impact of a new diet. He experimented with eating 30+ plants a week for 3 months and that change helped him lower his biological age by 6 years.

Jason Haxton looked for the right dose of anti-ageing supplements, which helped him create an 18-year divide between his chronological and biological ages.

Those are just some examples of successful biohackers you can use for inspiration. 

Examples of Biohacking

Depending on your goals, you might want to explore these 3 types of biohacks. 

Age Biohacking

Age biohacking is about reversing the hallmarks of ageing in order to achieve longevity.

This could be done through lifestyle changes such as:

• Diet and supplements
• Exercise
• Sleep
• Stress management
• Stopping smoking
• Social interactions

You could also try hormone replacement therapy (HRT). This type of intervention has been proven beneficial for both men and women. Since hormones play such a crucial part in our bodies, once their levels start declining, we feel it in a number of ways.

HRT helps people lower their biological ages and better their well-being. Find out more in our interview with a client who improved their GlycanAge by 15 years with a mix of HRT and small lifestyle interventions. 

Biohacking Physical Health

If you want to improve your athletic performance, you’ll need to optimise your workouts. Exercise is very beneficial to your body, but if you overexert yourself, you’ll create more damage than good.

If you’re exercising more than your body can handle, your inflammation levels might rise, leading you to premature ageing.

That’s why it’s important to find the right type of workout, as well as frequency. You need to allow your body to rest and recover, which can be quite an active process.

If you’re not one for lying on the couch, you can try

• Cold plunging
• Saunas
• Red light therapy
• Vibration therapy

Biohacking Mental Health

Did you know you could work on achieving mental clarity? You can get rid of brain fog and improve your concentration. But how do you biohack your brain?

We’ve already mentioned anti-ageing supplements like spermadine, now let’s look at ones you can take to improve your mental health. 

Omega 3

Omega 3 fatty acids are key for brain and eye development and have a big influence on your mental health throughout your life. It can help you reduce the risk of Alzheimer's and dementia. While omega 3 is a great brain supplement, you must be careful to pick a high-quality one, in order to get the full benefits.

Creatine

While creatine is mostly known for building muscle, it’s also beneficial for brain function. Research shows that it can help with brain injury recovery, depression symptoms and improve memory.

Seeing how creatine is responsible for so many key functions, it’s easy to understand why it’s a popular supplement amongst biohackers. However, you should be warned not to overdo it. Taking more than the recommended dose could lead to organ damage.  

Vitamin D

Vitamin D, known as the vitamin we get from the sun holds an essential role in our bodies. It helps with brain development, bone growth, immune functions, depression symptoms and so much more.

Just like with every supplement, it’s important to find the right dose and frequency. Some people who take vitamin D over a long period of time may experience high calcium levels which could cause kidney stones. With regular testing, and consultations with your doctor, you should be in the clear.  

Lion’s Mane mushroom

Lion’s Mane mushroom has been proven to reduce inflammation, help with anxiety and fatigue, and improve cognitive function and sleep. It’s a popular mental health supplement that works best when combined with biohacks for stress management like meditation, breathwork, and regular exercise. 

Biohacking for Beginners: How to Get Started?

Now that we’ve covered the basis of biohacking and the different types you can engage in, it’s time to get started on your own biohacking journey. 

Setting Goals

Not only should your goals be achievable, they should also be specific, measurable and time-bound.

If your goal is to sleep better, make sure you know

• how you’ll measure your progress
• what you’ll do to achieve it 
• when you expect to see results

That way, you’ll set yourself up for success and know that all the small things you're doing on a day-to-day basis are helping you in the long run. 

Research and Education

Finding reliable sources of information is especially important in biohacking. There are a lot of “Instagram gurus” who will try just about anything to sell you a new product or service.

Our advice is to always look for research and scientific proof. Since science is slow, it’s always a good sign when a company has small amounts of products, but a long list of studies. You should want the best for your body, so don’t settle for any products that don’t have any proven benefits. The best biohacking products will always come with years of research.

Experimentation and Tracking

In order to find the right biohacks for you, you’ll have to experiment a bit. This can be done in a safe way, by listening to your doctors, your body and with a good tracking system.

A safe biohack experiment can be done around

• Diet - we recommend to start small. Try keeping a journal of all your meals (and times at which you ate) to figure out if any foods make you feel bad. 
  You could also include a new food (or a larger amount of a specific food) and track how it affects your performance. Popular examples include increasing your protein intake, or eating and drinking more fermented things to help with your gut health.
• Working out - if you’re a bit tired of your current exercise routine, spice it up by trying new things. Depending on your goal, that could be more weight training, more rest days or focusing on your heart rate zone 2.
• Sleep - this is the time when your body recovers. If you’re not sleeping enough, your health will suffer. Here’s a more detailed look into optimizing your sleep, and avoiding mistakes that are keeping you awake.

The GlycanAge test can show you exactly how much your lifestyle is hurting or helping your well-being. It’s the best way to measure your biohacks and stay on the right track. 

Biohacking Tips and Best Practices

If you want to see amazing results from your biohacks, here’s what we suggest. 

Focus on Personalization

Don’t follow trends, follow what feels good for you and helps you achieve your goals. Every biohack should be completely personalised to your needs. This will take time, so don’t give up. Once you find the right hacks, you’ll see great results and be even more motivated to keep up with your new lifestyle. 

Consultation and Support

Having a good support system is essential. Whether you motivate your friends and family members to join you or find an online support group, make sure to keep engaging with them and celebrate all the small successes. 

Consistency and Patience

Even with the best intentions, research and support, you still might hit a few rough patches. Try to take them in stride and learn from them. Since biohacking is so personal, it will be challenging to find all the right practices on the first try.

Have patience and always look for ways to improve. 

The Future of Biohacking

We can safely say that the future of biohacking is bright. With so many people joining the conversation, the field will only expand. No matter how big or small your hacks may be, always make sure to have a reliable partner by your side.

With GlycanAge, not only will you be sure you’re on the right track, but you’ll also be able to measure your progress and see physical proof that your biohacks are working.

Our simple at-home blood test can tell you the true age of your immune system and in the complimentary consultation with a specialist, you’ll find out exactly how to fix your lifestyle to stay younger for longer.

Start by taking our health quiz.