What Even Is Biohacking?

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Buzzwords are par for the course at the start of a new year. Quick fixes, easy answers and secrets to life we haven’t quick figured out already. So when the term biohacking starts getting used more and more, it’s easy to be cynical.

While it may sound a bit intimidating and scientific, biohacking is really just a back-to-basics approach to wellness that focuses on bringing the body into balance. So is it worth trying out? Is it the antithesis of dramatic New Year, New Me, messaging? Or is that just too good to be true?

What is biohacking?

Biohacking essentially means making lots of small lifestyle changes or additions to your daily routine, that are backed by science, to increase or maintain your health.

“It is a self-experiment to optimise health and wellbeing,” explains Dietitian and Fitness Instructor, Sophie Pratt. However, in more extreme cases, biohacking can also be achieved by making alterations to the body through the use of alternative, non-traditional methods such as genes and technology.

Types of biohacking

There are numerous types of biohacking, which Sophie breaks down:

• Lifestyle biohacking, which involves making healthier choices in terms of exercise, sleep, breathing techniques and food.
• Nutrigenomic biohacking, which looks at the relationship between genes and food.
• Technological biohacking, which utilises technology to encourage an outcome.
• Biologics biohacking, which uses biological components to improve biological function.
• Molecular biohacking, which focuses on using molecules either natural or synthetic to promote a positive change in the body’s physical makeup.

 

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How to make it work for you

When it comes to biohacking, Sophie reminds us that it is very much an individual thing, therefore a biohack that has worked for one person may not work for everyone.

“Choose an appropriate goal considering how it will benefit your health and devise a suitable approach that is realistic and achievable to implement. For example limit caffeine intake by reducing coffee consumption and use a sleep tracker to assess the benefits of sleep.” A dietitian or GP can help advise on tailoring a more advanced plan that works for you.

How to biohack safely

With many extremes and options, lifestyle biohacking is the most realistic and trustworthy approach to begin with. The best way to start biohacking your body is through diet, exercise and mindfulness exercises. Some easy ways to help you get started include:

• See ya, sugar: While it may not be realistic to totally give it up, even cutting down on your intake should drastically improve your heart health and reduce your risk of tooth cavities.
• Trying an elimination diet: This is partially useful for someone with allergies who can’t quite pinpoint what sets them off. It involves getting rid of a certain food, one at a time, before slowly reintroducing it to your diet. After two weeks you can then assess whether your allergies or general health feels better, and determine whether or not you plan on reintroducing those foods back into your diet. Working with a dietician can often help you to figure this out.
• Incorporate regular exercise: It may seem obvious and even annoying, but maintaining an active lifestyle is a vital element of biohacking. So, whether you decide to go for an early morning walk before work or dedicate 30 minutes a day to an exercise routine that’s suited for you, regular physical activity can help regulate your weight as well as boost energy levels.
• Manage your stress levels: While this is easier said than done, chronic, elevated cortisol levels can leave us feeling drained and unproductive. Therefore, try to incorporate some self-care activities into your daily routine whether it’s through meditation, journalling or even treating yourself to the odd back massage.
• Cold water therapy: This is when you briefly expose your body to colder temperatures. Cold water therapy can come in many forms and can be found through sea swimming, taking ice baths or through the use of cooling agents. It is also proven to have several benefits for both your body and mind including improved metabolism, cardiovascular system and mental wellbeing.
• Some other simple ways to explore biohacking include taking natural supplements related to wellness goals you’re trying to achieve, limiting your caffeine intake by reducing coffee consumption and using a sleep tracker to assess the benefits on sleep.

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Benefits and potential risks of biohacking

As with most things in life, there are positives and negatives to biohacking. Some of the benefits include improved ​​health, wellness and overall lifestyle. And while, nutritional or fitness-related imbalances can be identified, addressed and altered to promote a positive impact on health, it must be done in a controlled environment, ideally under the supervision of a health professional, advises Sophie.

This brings us to the possible risks of biohacking. “Biohacking can be dangerous as there is limited scientific evidence supporting many types of biohacking therefore the long-term health effects are not well established,” notes Sophie. “It is also not widely regulated and appropriate safety measures when using certain substances, materials, etc. may not be implemented,” she adds.

A major misconception about biohacking is that it is an easy way to better health as the individual can control the method. However, caution is needed, Sophie warns. “Without precautionary measures being put in place these experiments can be detrimental to health instead of promoting health.”

To put it simply, biohacking is a form of self-improvement through thinking about the individual systems in our biology, and depending on who you ask, you’ll get a different definition and opinion.

While many practices are simple and safe, there are some more experimental or extreme biohacking practices, such as using untested supplements or undergoing unregulated procedures, which may carry greater risks and should be approached with caution.

biohaTherefore, it’s important that you do your research and consult with a healthcare professional before implementing any biohacking practices. Remember also, that biohacking doesn’t have to break the bank. It can be found through good sleep, nature, movement and meditation. All it requires is a little patience and consistency to find what works for you.

This article first appeared in the Jan/Feb 2024 issue of STELLAR.

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