Biohacking is a huge field in self-optimisation. Would you like to be more productive, happier and more balanced? We'll give you practical tips to help you become a biohacker and optimise your life.
If you want to know what biohacking is and how you can use it for your health and well-being, read on!
What is biohacking?
Have you never heard of biohacking? In fact, biohacking is part of everyday life for many of us, even if the word is unfamiliar. Whether it's coffee to wake you up, chamomile tea in the evening to relax you or the scent of lavender to calm you down,
biohacking is about influencing your own biology to improve your performance or well-being. How narrowly or broadly the term is defined is at the discretion of the biohacker.
However, the basis for biohacking is always understanding. Understanding how the body works, the body's own biology and the mind. Building on this, strategies for self-optimisation can be formulated. Be it through sleep, nutrition, fitness or a combination of all of these.
Self-optimisation is the underlying goal. Not to obsessively get better and better, but to get one step closer to your dreams and goals in life. Biohacking is therefore personal development at the next level.
What can be achieved through biohacking? - Energy, happiness, desired weight, stress reduction
Biohacking opens up completely new possibilities for you, including
- Multi-hour focus on your tasks
- Improved recovery despite less sleep
- Emotional balance
- Significant muscle gain with just 4 hours of training per month
- Fatigue reduction without feeling hungry
- Immediate stress reduction
All helpful qualities for life, right? And that's just a small sample of what's possible
.Which areas belong to biohacking?
Biohacking can be used in all areas in which the results can be measured in some way. Even if this is only possible subjectively, such as your own mood. This is where the term quantified self comes from, as it attempts to capture the self through measurements and numbers.
For most hackers, nutrition, fitness, psyche, sleep and last but not least productivity are among the areas with the greatest potential.
Some biohackers even go so far as to experiment on themselves. They drip chemical substances into their eyes to improve their night vision or have young blood transfusions to combat ageing. However, this is the exception rather than the rule.
In general, biohacking is rarely practised in just one area. It is much more common to work on all areas simultaneously, as the effects only unfold their full effect in synergy. What do we mean by that? A classic example: without enough sleep, even the most nutritious food and the most intensive HIIT training won't help.
Nutrition - optimal nutrient supply as a source of energy
Nutrition is one of the most important factors in biohacking. You've probably experienced it yourself when you feel full and knocked out after a greasy pizza or Christmas dinner.
After a salad, on the other hand, you don't feel that tired. One reason for this is that a salad requires less energy to digest than meat or cheese.1 Optimising your food intake in this way is one aspect of biohacking.
At the same time, it is also about taking in all the necessary nutrients in sufficient quantities. Because you can only perform at your best when your nutrient stores are full. Otherwise, the chain is only as strong as the weakest link.
This optimal nutrient supply can be achieved through a balanced and healthy diet. This goes hand in hand with avoiding processed foods. With a few exceptions, these are lower in nutrients than the original product and contain artificial additives.
The ketogenic diet is of particular importance. This involves eating predominantly fatty foods. The principle behind this is that the energy supply is ensured by ketone bodies instead of glucose.
An important point is food supplements. This is because certain nutrients such as the omega-3 fatty acid DHA or vitamin D can usually only be inadequately supplied.
In our high-powered society, many people don't have time to cook. Food has to be quick. Astronaut food such as SATURO is a great help here. It provides the body with all essential nutrients and is ready to drink immediately.
Fitness - activated mitochondria and increased regeneration
Why is sport healthy and what specific benefits can you gain from it? One reason lies in the mitochondria, the powerhouses of the cells. If you keep your body fit and exercise regularly, you activate your power plants and can increase them.2
The resulting performance increase has an effect on the whole body. This gives you a sustainable energy boost through sport and keeps you young due to the increased activity of the mitochondria.[<[sup>3
Growth factors4 or the stress hormone cortisol can also be influenced by exercise. Sport can effectively lower cortisol levels.6
Where biohacking really shines, however, is in regeneration. This plays a crucial role in muscle building in particular. This is because insufficient breaks after strenuous training inhibit muscle building.
Biohacking can increase your ability to regenerate. In addition to the right diet and sufficient sleep, sauna sessions, cryotherapy and fascia rolls7, for example, are very effective.
Psyche - you deserve happiness in the here and now
Rushing from one appointment to the next and completely losing sight of your own well-being. Does that sound familiar? If you want to go through life actively rather than reactively, then biohacking is for you.
Creating your own life and breaking through mental barriers are the core principles of biohacking. Away from constantly postponing the future and towards focussing on the essentials in the present.
Biohacking teaches you tools with which you can:
- declare war on the merry-go-round of thoughts,
- push the bastard off the wheel and take full control,
- enjoy the here and now,
- reduce your stress levels to a subterranean level and
- build self-confidence like Bruce Lee
Sleep - quality over quantity
For many, sleep is like saving money: What's left over at the end is put to one side. So work, family, friends and entertainment take centre stage. And when the alarm clock rings after only 5 hours in bed, it's time to get out again.
However, getting enough high-quality sleep is one of the most important health factors. For example, it is important for resetting the brain and clearing it of all the debris that has accumulated during the day.8 And yet sleep tends to be dismissed as a minor matter in our society.
If sleep is neglected, consequences such as tension, depression and burnout are not uncommon. In the long term, high blood pressure and obesity also correlate with reduced sleep.9
It is not the length of time spent in bed that is important, but the length and quality of sleep. If you only sleep for 7 hours, but with a minimum of nocturnal restlessness and sufficient REM and deep sleep, you can be more rested than a normal 8-hour sleeper.10
Biohackers use supplements such as ashwagandha or the hormone melatonin to increase the quality of sleep. Avoiding blue light a few hours before going to bed and a cool bedroom temperature are also techniques used.
Productivity - nootropics: supplements, hormones, medication
In the end, many approaches in biohacking are aimed at increasing your own productivity. After all, the lack of productivity is usually the biggest hurdle between the status quo and the dream life.
Nutrition, sleep and fitness all play their part in boosting energy levels. Meditation and other techniques help to channel energy in the right direction. But what if you want more?
This is where supplements, hormones and medication come into play for many biohackers. The keyword is nootropics. They are designed to increase the performance of the brain, for example by improving the ability to concentrate.
Classic coffee and the caffeine it contains or green tea with teein and L-theanine can help here. Perhaps you've also heard of guarana or ginkgo? In addition to natural remedies, medications such as modafinil and Adderall are also used as aids.
How to Biohack: Biohacks for beginners
You don't need supplements or expensive gadgets to start biohacking. You can get started with simple tips that you can implement right away. If done diligently, you'll feel a difference after just a few applications.
Remember that recording your results is key. So if you try one of these hacks, record how you feel at the moment and how the changes are over time.
Meditation - less stress, more concentration and self-confidence
Meditation is known as a miracle cure for all issues. And rightly so, because a meditation practice brings back what is missing in today's world - calmness and mindfulness. This introspection provides the necessary distance from everyday life.
Meditation is about being aware of the present moment. Letting thoughts come and go and simply being. Just ten mindful minutes a day, even 10 conscious breaths, can effectively reduce your stress level and increase your ability to concentrate.11
Consistent sleep hygiene - cold, dark and not blue
Sleep hygiene does not mean that you should constantly change your bed linen (at least not more often than usual). It's about adopting behaviours that enable healthy and restful sleep.
This includes darkness and cold, with the ideal bedroom temperature being 16 - 18 °C.12 Another aspect is avoiding blue light before going to bed. This is because blue light from mobile phone or computer screens suppresses the production of the "sleep hormone" melatonin13, which causes tiredness to set in later.
Healthy, varied food - more energy and fewer mood swings
Do you also become a diva when you're hungry? Then a Snickers bar is the worst possible choice. The sugar may give you a brief high and make you feel good, but afterwards you'll fall into a hole because your blood sugar is in the basement.14
Are you usually more of a fast food type who needs things to go quickly? Try eating healthy foods for 7 days and skip the processed products. Fruit, vegetables, long-chain carbohydrates, high-quality proteins and healthy fats are your nutrition guide this week.
The increased nutrient intake and long-chain carbohydrates will quickly make a positive difference. The drinks and powders from SATURO are a good way to eat a balanced diet without any effort. They contain all the nutrients your body needs
.Pioneering thinker in biohacking presented
Dave Asprey - founder of the Bulletproof diet
The best-known biohacker is Dave Asprey, also the inventor of the Bulletproof diet (butter in coffee). Dave is proof that biohacking can turn your whole life around. He has lost 50kg and lowered his biological age.
Tim Ferriss - the human guinea pig
Tim describes himself as a human guinea pig and is constantly trying out new things when it comes to self-optimisation. He is the author of the 4-hour week and the 4-hour body. His specialities are cold baths and anything out of the ordinary.
Wim Hof - cold as a miracle cure
Wim Hof, The Iceman, has made headlines with his insane achievements. These include climbing Mount Everest to an altitude of 7200 metres wearing only shorts and shoes. He puts his success down to his special breathing techniques.
Extreme forms of biohacking and risks
Paracelsus was right when he said: "The dose makes the poison." Biohacking can take the body and mind to new heights. However, it also harbours risks. Especially if you work in borderline areas without sound studies.
In particular, the unmonitored intake of medication and hormones can have serious consequences. To avoid negative consequences, such plans should always be discussed with a doctor.
Chlorin e6 - night vision
Biohackers from California thought it would be cool to be able to see as far as cats at night. Chlorin e6 is a chlorophyll-like substance. Dissolved in a saline solution together with insulin and dimethyl sulphoxide, it was dripped into the eyes of a biohacker.
Afterwards, he was able to see shadows better for a short time in the dark at a distance of 50 metres. Although he had no side effects, the light amplification could have negative consequences for the cell structure of the eyes.15
Hacking genetic material with Crispr
Our DNA consists of many different genes. Epigenetics deals with the question of why some genes are active while others are not and what consequences this has.
Crispr has been around for a few years now, making it possible for non-experts to precisely cut out a specific DNA sequence from the genome, modify it and reinsert it into the body.
The effects this can have have have not yet been researched. For example, it cannot be ruled out that an altered genome could increase the risk of cancer.16
Young blood transfusions - eternal fountain of youth?
Young blood transfusions involve pumping the blood of a younger person into the veins of an older person. Why would someone do this? The assumption is that it can ward off heart disease, multiple sclerosis and Alzheimer's disease.
While there are a few limited studies in the field, there is no evidence17 However, you should not be put off by this, as these are extreme forms that very few biohackers practise.
Biohacking is a toolbox that you can use to bring more happiness, satisfaction and achieved goals into your life. All this by understanding how your body works and what it needs and developing supportive habits. With the right diet, exercise and sport, sufficient sleep and a strong mind, you can increase your productivity. Nice side effects can be your dream body and reduced stress. We wish you lots of fun! And remember: if you need something quick and healthy, SATURO will help you achieve your goals. Full of nutrients, prepared in 10 seconds and handy for on the go.Summary
FAQ: Frequently asked questions about biohacking
What is microdosing?
Microdosing is theuse of medicinal substances or psychedelic drugs in a very low dosage. The background to this is that the main effects, such as hallucinations, are absent, but creativity or attention is nevertheless improved. LSD is frequently used.18
How does a biohacker eat?
Biohackers often experiment with different diets such as low carb, paleo, keto, vegan or intermittent fasting to find out what is best for their bodies. The focus is on nutrient-rich foods that are as natural as possible, as well as "superfoods" and "intelligent" supplements with potential performance-enhancing effects. Organic hackers often also avoid potentially harmful substances such as industrial sugar, gluten, alcohol or additives.
Is biohacking healthy?
It's impossible to generalise, as biohacking is a very broad field and the approaches can vary greatly from person to person. Many biohacks such as healthy eating, meditation or breathing exercises can certainly promote health. However, questionable self-experimentation without medical supervision, indiscriminate supplementation or extreme measures also harbour risks and can be harmful to health. The key is to know your limits, listen to your body and seek medical advice if in doubt.
What forms of biohacking are there?
Biohacking encompasses a variety of different methods and techniques with which people try to optimise their physical and mental performance. These include special diets, nutritional supplements and "nootropics" to improve brain function as well as meditation techniques, wearables to measure vital parameters or the targeted modification of the microbiome. Biophysical methods such as neurofeedback, light therapy or electrostimulation also fall under biohacking, as do genetic engineering interventions and implants. The boundaries between life hacks, gadgets and questionable self-experiments are blurred.
You might also be interested in this
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