What is Biohacking?
Biohacking is the practice of using science, technology, and lifestyle interventions to optimize human performance, health, and longevity. It's about taking control of your biology rather than leaving it to chance.
Level 1: Foundational Biohacks (Free)
1. Intermittent Fasting (IF)
- 16:8 protocol: Fast 16 hours, eat in 8-hour window
- Activates autophagy (cellular cleanup)
- Improves insulin sensitivity, metabolic flexibility
- Start: Skip breakfast, first meal at noon
2. Cold Exposure
- Cold showers (30-90 seconds)
- Ice baths (10-15 minutes, 50-59°F / 10-15°C)
- Benefits: Increased brown fat, improved mood (dopamine spike), reduced inflammation
- Tip: Start with warm shower, end with 30 seconds cold
3. Sleep Optimization
- 7-9 hours nightly
- Blackout curtains, cool room (65-68°F / 18-20°C)
- No screens 1 hour before bed (blue light disrupts melatonin)
- Magnesium glycinate supplement (400mg before bed)
4. Movement Snacking
- 10,000+ steps daily
- 2-minute movement breaks every hour
- Strength training 2-3x weekly
- Zone 2 cardio (conversational pace) 150 minutes/week
Level 2: Tech-Enabled Biohacking ($100-500)
Wearable Tech:
- Oura Ring — sleep tracking, HRV, body temperature
- Whoop Strap — strain, recovery, sleep performance
- Continuous Glucose Monitor (CGM) — real-time blood sugar tracking
Red Light Therapy:
- 10-20 minutes daily exposure
- 660nm (red) + 850nm (near-infrared) wavelengths
- Benefits: Mitochondrial function, skin health, wound healing, testosterone boost
- Our centres have full-body red light panels
Sauna Protocol:
- 20 minutes, 4-7x weekly at 170-200°F (77-93°C)
- Cardiovascular benefits equivalent to moderate exercise
- Heat shock proteins (HSP) activated — cellular protection
Level 3: Advanced Biohacking (Centre Protocols)
1. NAD+ IV Therapy — $299-499
Restores cellular energy, activates longevity pathways
2. Hyperbaric Oxygen (HBOT) — $150/session
Increases tissue oxygenation 10-15x, mobilizes stem cells
3. Ozone Therapy — $120/session
Immune modulation, antioxidant enzyme activation
4. Comprehensive Bloodwork — $450 (quarterly)
Advanced lipids, hormones, inflammation markers, epigenetic age testing
5. Peptide Therapy — Prescription-based
BPC-157 (gut healing), Thymosin Beta-4 (tissue repair), Epithalon (telomere support)
Building Your Biohacking Stack
Morning Routine:
- 7:00 AM: Wake naturally (no alarm if possible)
- 7:10 AM: 10 minutes sunlight exposure (circadian reset)
- 7:20 AM: Cold shower (30-90 seconds)
- 7:30 AM: Movement (yoga, walk, or strength training)
- 8:00 AM: Coffee + MCT oil (if breaking fast)
Evening Routine:
- 7:00 PM: Last meal (stop eating 3 hours before bed)
- 8:00 PM: Red light therapy (20 minutes)
- 9:00 PM: Screens off, read physical book
- 10:00 PM: Magnesium glycinate (400mg)
- 10:30 PM: Sleep in cool, dark room
Tracking Progress
Use our AI Application to track:
- Daily habits (fasting, cold exposure, exercise)
- Sleep quality (Oura/Whoop sync)
- Biomarkers (quarterly bloodwork)
- Subjective metrics (energy, mood, focus)
Common Mistakes to Avoid
- Too much, too soon — Start with 1-2 protocols, build gradually
- Ignoring fundamentals — Sleep and nutrition > fancy biohacks
- Not tracking — "What gets measured gets improved"
- Inconsistency — Biohacking requires daily practice, not sporadic heroics
Conclusion
Biohacking isn't about becoming superhuman overnight. It's about incremental optimization compounded over years. Start with free foundational protocols, add tech-enabled tracking, then explore advanced interventions at our wellness centres.