Biohacking is a “do-it-yourself” (DIY) technique that allows people to experiment and improve their health and mental performance. It involves different practices, like cold water exposure and intermittent fasting. Some practices raise safety concerns, as they are not officially regulated. This article discusses biohacking in more detail. It also looks at the benefits and risks and provides tips for those new to biohacking.
What is biohacking?
Biohacking is an approach that can be described as “DIY biology.” It involves making incremental changes to your lifestyle, body, and diet to improve your well-being, such as improving your brain function or losing weight faster.
A lot of people might want to some biohacks, as these allow them to change aspects of their biology themselves to:
- Take control over their health.
- Experiment and find what works for them.
- Try and live a longer life.
Is it safe?
Some types of biohacking, like adjusting your sleep schedule or diet are usually safe to try.
Other biohacks, like cold water exposure, come with risks and can only be recommended or prescribed by a medical professional.
However, it is important to approach biohacking with caution. There aren’t a lot of studies on DIY techniques, so you may not know whether they are safe if you do not seek medical advice. Healthcare providers can figure out what might work best for you depending on your condition and symptoms.
Also, keep in mind that safety for many does not necessarily mean safe for you. If you have any underlying medical conditions or are currently taking medications, you may need to talk to your doctor before attempting biohacking. You’ll need to ensure that whatever you do doesn’t contradict any medications or worsen your symptoms.
Types of biohacking
There are a lot of forms of biohacking. These are the most popular types:
- DIY biohacking. This is when health experts share biohacking information to the general public. This allows non-experts to experiment on themselves outside of a controlled environment, like a medical office or laboratory. DIY biohacks include lifestyle changes, like sleep tracking or taking vitamin supplements.
- Nutrigenomics. It focuses on the interaction between food and genes, which could help researchers understandthe health risks that these may cause. Experts analyze your DNA sample in a laboratory so your doctor can create a nutritional plan for you. You may have to avoid certain foods if they are linked with an increased risk for a medical condition.
- Grinders. This is a biohack subgroup that uses tech implants, gadgets, or chemical injections that go into their body. It gives a sense of freedom as the body performs modifications the way you want it to.
How does biohacking work?
With biohacking, you are experimenting different techniques to see how the body reacts. The goal is to find the changes that improve your physical and mental health well-being. This is all based on personal experience, but it can also be combined with scientific evidence.
It is difficult to say how successful biohacks are. There aren’t a lot of regulations, and most people who try biohacks may not report their positive and negative experiences.
You may find online groups where people talk about their findings, but this does not determine the DIY experiments’ accuracy.
Common biohacking techniques and practices
Let’s have a look at some common biohacking techniques. We also discuss the research behind them.
Red light therapy
Red light therapy involves the use of devices equipped with LED panels or handheld gadgets that generate low-level wavelengths to penetrate deep into the skin.
Although evidence is limited, early research shows that this form of light therapy may help reduce acne, scars, and the appearance of wrinkles.
Red light therapy is still an emerging treatment, so we do not know if it is safe long-term.
However, one study found that in very high doses, red light can cause:
- Blisters
- Skin redness
- Skin darkening
A dermatologist can help minimize the risk. They can discuss red light therapy safety with you and prescribe the safest treatment for your skin condition.
Cold exposure
Cold water therapy has gained a lot of popularity recently. You may have probably seen people swimming or taking a bath in cold water on TikTok.
But, how does it work? Is it safe?
This biohack technique involves immersing yourself in water, for example, in an ice bath, at a very low temperature. This is usually below 59°F (15°C) or 41 F (5 C).
A 2020 review notes that cold water swimming (or ice swimming), could have various positive effects on body systems, like the cardiovascular system, immune system, and mental health.
For example, it may help:
- Lower blood pressure.
- Lower depression symptoms.
- Improve immune function, so that you develop fewer infections
However, you should not take an ice bath if you have never done this before without seeking medical advice.
Consult a healthcare provider first – They can evaluate your health status and offer advice on how to start cold water exposure and how to help your body adapt to very low temperatures.
Otherwise, you may have an increased risk for neurogenic cold shock response, which could lead to death, according to the same review.
Ice water can also cause other risks after 30 mins of exposure:
- Hypothermia (low body temperature)
- Cardiac arrhythmia (irregular heartbeats)
- Unconsciousness
Intermittent fasting
Intermittent fasting is a method of dieting in which a person only eats between certain times and fasts in the periods in between. For example, a person can fast from 8 p.m. until 12 p.m the following day, and eat between 12 a.m. and 8 p.m.
This approach can be a great way to lose weight faster.
However, if you have a medical condition like diabetes or kidney disease, be sure to ask your physician about the safety of intermittent fasting.
What works for you, might not work for someone else. – Your healthcare provider can offer personalized advice and a treatment plan dependent on your health status and lifestyle.
Biohacking benefits and risks
Biohacking techniques that you may incorporate into your everyday life have proven to be beneficial, according to evidence-based research, but you still need to be aware of the possible risks.
Benefits
Benefits of biohacking include:
- may improve anxiety and depression symptoms
- may help you feel calmer and more focused
- may help reduce or prevent cardiovascular disease risks
- may help with weight control and improving your overall health
- may help with sleep
Risks
Risks of biohacking include:
- higher risk for reduced immune system health, which can make you more susceptible to diseases and other health risks
- some methods, such as self-injecting, propose a universal biohack, which may not apply to the individual person because of their genetics or any underlying health issues
- biohacking research is private-funded, thus not adhering to the unbiased scientific scrutiny that public research is regulated by
- serious disorders, especially with DNA biohacks
- unofficial, unregulated, and legally questionable consent, especially among family and friends
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Because of the potential risks, biohacking (mostly anything beyond diet and lifestyle changes) is not recommended if you:
- are pregnant or breastfeeding
- are taking medications
- have a sexually transmitted infection
- have an underlying chronic condition
- have a serious condition, such as cancer
How to get started
If you are new to biohacking, choose safe and beginner-friendly practices. Try basic lifestyle changes and see how you feel before, during, and after the change.
Take note of these changes in a journal, or find a mobile phone app that keeps track of everything.
Consult your physician if you want to improve your well-being. They may also refer you to a specialist, like a sleep doctor.
However, some common practices that they may recommend include:
- Getting in a regular sleep pattern
- Eating nutritious food
- Exercising regularly
- Limiting alcohol consumption
- Meditating to improve your mental health
- Quitting smoking (if you smoke)
- Avoiding sun exposure
Final words
Biohacking allows you to take control over your health. Practices include eating nutritious food, exercising regularly, and fasting. While these are supported by science, others rely more on personal experience and anecdotal evidence.
Biohacking results vary, so you should always approach these techniques with caution and under the supervision of a healthcare provider.
Do you have any experience or questions about biohacking? Leave your comments below.
FAQs:
What is an example of biohacking?
One example is intermittent fasting, which involves eating during certain hours. People may use it as a faster weight loss approach. It also seems to support metabolic health and promote cellular repair.
What is the goal of biohacking?
The goal is to improve your physical and mental health well being, and help you live longer. It involves making adjustments to your diet, lifestyle, and environment.
What do biohackers eat for breakfast?
This depends on their goal. Some biohackers may skip breakfast if they practice intermittent fasting. Others may opt for a low-carb meal if their goal is to lose weight.
Does biohacking really work?
Some biohacking techniques, like fasting and cold water exposure, do work and can be beneficial to your health, according to research. Safety and effectiveness vary from person to person. Ask a doctor for personalized advice to discuss biohack safety.
Why is everyone obsessed with biohacking?
Biohacking offers a proactive and personalized approach for people to improve their wellbeing. The idea of taking control over your body may sound appealing, especially when opting for safe methods that you can try at home.
