- Biohacking includes practices like intermittent fasting, sleep optimization, and nootropics that all aim to influence metabolism, brain function and long term health
- Approaches vary by individual and can involve anything from diet changes to red light therapy
- Wearable devices like fitness watches track data like sleep and heart rate to guide health decisions, while also raising concerns about data privacy.
You wake up and check your phone. It’s 7:58 a.m.: you have just over two hours before your 16-hour intermittent fasting window ends — part of a structured eating schedule aimed at improving metabolic health. This is just one example of biohacking, a set of health practices that influence how the body functions through intentional habit and environment adjustments. Biohacking raises an essential question: what does it mean to actually take control of human biology?
Fasting through low energy and slow metabolism
Metabolic biohacking focuses on maintaining the body’s energy balance and understanding how it fuels itself. For example, intermittent fasting entails structured eating windows meant to help lose weight and prevent diabetes and obesity. Similarly, time-restricted eating involves scheduling mealtimes around internal body clocks, known as circadian rhythms. Optimizing macronutrients is a crucial component of this type of biohacking.
Most metabolism-focused biohackers have specific goals in mind, ranging from stabilizing blood sugar to simply sustaining energy throughout the day. These personalized goals often appeal to many, but intermittent fasting has potentially severe drawbacks, including an increased risk of cardiovascular disease. Furthermore, it poses health risks for those who are pregnant or have eating disorders, Type 1 diabetes or are under 18. Bodily responses to these metabolic hacks vary depending on the individual, with self-observation taking priority over rigid dietary rules.
“We sometimes lose sight of what biohacking is trying to achieve,” science teacher Jason Lee said. “There’s a lot of information on social media, but we need to modify our lifestyle to fit our unique systems. Everyone should try to research what they’re getting into and understand, like, ‘What is the reason behind it? How should it work?”
Boosting a better brain
Essential to bodily functions, the brain is one of the primary organs that biohackers seek to optimize. Several practices targeted toward the brain include sleep enhancement, meditation and breathwork. These so-called “neurohackers” opt to consume nootropics — compounds like caffeine or racetams that boost focus or memory. They may also use electrical brain stimulation and devices that monitor brain activity to diagnose neurological conditions. Key goals for neurohackers include treating chronic pain and depression, improving memory and understanding the brain. With more intensive forms of neurohacking like electrical brain stimulation, some associated dangers include the risk of stroke and brain hemorrhages. Nootropics, as with any drug, also carry the risk of overdose.
Laser-focusing in on long-term health
A steady dynamic between individual biology and one’s lifestyle habits shapes aging and recovery. High-quality sleep supports hormone regulation and cellular repair, which forms a foundation for long-term health.
Biohackers also use physical training, such as calisthenics and pilates, to build resilience across body systems. Incorporating stressors like heat from saunas or exposure to cold can activate adaptive responses that improve blood circulation.
Alongside these traditional strategies, researchers are exploring the potential of newer interventions in injury recovery and tissue health. Red light therapy, which exposes users to near-infrared wavelengths to stimulate mitochondria, is gaining attention for its promising ability to support collagen synthesis and reduce inflammation. Other less immersive methods to achieve the same goals include special skincare treatments like salmon sperm extract.
Measuring personal data with wearables
A common form of monitoring the body is the use of wearables like smartwatches, rings and biometric sensors. These devices can collect information on sleep, physical activity, heart rate and recovery, helping individuals understand where lifestyle adjustments may be needed.
“I can track my progress and use that information to adjust my decisions, like when to sleep and if I’m over-exerting myself when exercising,” sophomore and Apple watch user Judy Yu said.
However, while the data can enhance individual health with personalized resources, concerns surrounding its privacy have arisen: critics point out that information stored on the internet could be subject to data breaches.
“I usually use technology as kind of a data point for where my body might be at,” Lee said. “It’s not a decision-maker, but a data point to help reach a conclusion. These should all be data points to give you the ability to make the best informed decision about yourself.”
