The term biohacking can conjure up futuristic notions of envelope-pushing self-optimisation, gene editing and subdermal microchip implants – in short, cutting-edge technological manipulations of human biological processes.
Biohacking can indeed mean that, but it can also be much simpler.
If you’ve resolved to live healthier this year, for example, you’re probably already practising some biohacks.
So what’s this all about?
Breaking it down
Biohacking is “the effort to improve natural bodily processes by means of certain behaviours,” says Dr Simone Koch, a functional medicine and hormone specialist.
Maximilian Gotzler, founder of a biohacking company called Flowgrade and author of a book whose German title translates as The Daily Biohacker, puts it this way: “Instead of hacking a computer code, it’s about deciphering your own biological code – for example via fitness or sleep trackers.”
From this perspective, biohacking is a lifelong self-experiment in cracking your personal “feel-good code,” allowing you to become “your own shaman with a smartwatch,” Gotzler says.
Biohacking draws on knowledge gained from conventional medicine as well as on alternative medicine systems such as Ayurveda.
And it’s highly individual, since every person “ticks” differently.
What works for one may be useless or even counterproductive for another.
What’s the goal of biohacking?
There are various goals.
Some biohackers aim to live as long as possible, alter their genome or generally explore the possibilities of implanted microchips and the like.
But you can practice biohacking in a more practical, everyday way, says Dr Koch, namely by trying to “live the healthiest – and above all most energised – life possible.”
To do this, you need to know your body, which doesn’t mean simply gathering metrics with the help of a smartwatch or other wearable technology.
Rather, it requires body awareness too – that is, gradually learning to listen to your inner voice, and in particular to look after yourself.
“This will hone your consciousness of what ‘to feel good’ really feels like,” remarks Gotzler.
Simple biohacks to try
Biohacking doesn’t have to be expensive, and expensive technology isn’t required either.
It can go something like this: “After you wake up, immediately drink a glass of water with lemon and open the window so that real sunlight falls on your eyes,” recommends Dr Koch.
Then do a breathing exercise: “Inhale deeply, hold your breath for 10 seconds, and slowly exhale.”
Doing this combination of things, she says, can give you power to start your day.
Gotzler swears by journaling: “How well did you sleep, when did you feel energetic and when not, what did you eat, drink and experience?”
Daily journal entries quickly reveal patterns enabling you to draw useful conclusions, he says, for example that watching TV series near bedtime acts as an undesirable stimulant, and that drinking a glass of wine in the evening worsens your sleep too.
“Then you can see the effects that exercise or other small changes have on you.”
Dr Koch has another tip: “A high-protein breakfast changes everything,” she says.
It could be eggs or yoghurt with nuts, for instance.
Eating protein keeps you full for a long time, preventing hunger attacks and energy slumps.
Role of nutritional supplements
Few biohackers do without extra vitamins and other nutritional supplements – omega-3 fatty acids, magnesium and vitamin D are typically among them.
Many health bodies, like both Gotzler and Dr Koch, discourage the indiscriminate use of nutritional supplements, however.
It’s better to have a doctor check whether you have any nutrient deficiencies before you start taking them.
The no-no’s
One of the chief biohacking precepts is that sleep is non-negotiable.
Every good day begins with a good night’s sleep, because “sleep problems upset your hormone balance and blood sugar levels, muddle your thinking and disrupt almost all of your important systems,” says Dr Koch.
Energy drinks, evening screen time and too much alcohol are all known sleep killers that can easily be avoided.
Something else to beware of: If you constantly live at full throttle, you’ll break down at some point.
You shouldn’t expect biohacking to make you inexhaustibly high-performing – you’ve got to give yourself periodic breaks to relax.
Some limitations
A good indication that a biohack is effective is if it makes you feel better.
You probably have to be patient and show some self-discipline though, according to Gotzler, since “science says new behaviours can take three weeks to solidify in your brain.”
Humans aren’t machines though, and biohacking has its limitations.
If your body is completely out of kilter, Dr Koch says the first thing you need is medical intervention.
A final point: Ice baths, meditation, fitness and sleep tracking, pills and other tools are of little use if you lack joie de vivre.
A self-optimisation obsession can leave you lonely and bring more stress than benefits.
Numerous studies show that gratitude, community and social interaction are the best “feel-good” factors. – dpa
