Guide: Top 24 biohacks of 2024
Unlock your best self this year by tapping into these biohacker tricks!
Ready to upgrade your health and performance? Biohacking is all about taking a proactive, personalized approach to optimize your body and mind.
From cutting-edge therapies to simple lifestyle tweaks, these 24 biohacks offer a toolkit for anyone looking to improve their energy, sleep, recovery, and overall well-being.
Pick just one you can start today!
We tried to choose a good mix of techniques and tools, many of which you could potentially start with right away. Get ready to experiment, discover what works best for you, and unlock your full potential!
Important Note: It's crucial to consult with your doctor before starting any new supplement or therapy, especially if you have any existing health conditions.
Energy and Mental Performance
1. Cold Plunging
You for sure would've guessed cold plunging would be on our list, so let's get that one checked off right away. Cold plunging has so many benefits and might help you improve circulation (for a healthier heart), reduce inflammation (for pain management) or boost the immune system (increases white blood cell count).
Plus the cognitive benefits are instant. You get a wallop of endorphins and neurotransmitters as the cold temperature shocks your body, improving mood, reducing stress, and making you alert and focused (including a focus on just how much more time you gotta stay in the cold water).
The exact temperature for cold plunge varies based on preference and tolerance but a typical range is 50°F (10°C) and 60°F (15.5°C).
If you're new to the concept, try alternating cold and hot in the shower to get your body acclimated to the feeling (it's worst at the beginning of the cold, but if you train your body to push through those first few seconds, you do get used to it).
2. Vagus Nerve Stimulation
One of the biggest nerves in your body is right there, waiting to be treated to stimulate instant relaxation, but do you know where to find it?
Unlock your body's relaxation powerhouse with Vagus Nerve Stimulation (VNS). This major nerve runs from your brain to vital organs, and stimulating it can offer a world of benefits. Think stress reduction, improved digestion, and even a potential mood boost. VNS can be done through simple breathing exercises, specialized devices, or even singing! Experiment with different techniques and discover what works best for you.
3. 40Hz Light Therapy
Imagine flickers of light that could potentially supercharge your brain. That's the idea behind 40Hz Light Therapy. This specific frequency is theorized to enhance focus, memory, and even reduce brain fog.
Special light-emitting goggles are typically used for this therapy but some people place lamps at their workstation or around the home to achieve a therapeutic effect. While research is ongoing, the potential for a non-invasive brain boost, that's as easy as turning on a light, is easy to fit into the day-to-day routine.
4. Nootropics
Step into the world of "smart supplements" with nootropics. These substances are designed to give your brain an edge. Whether it's improved focus, mental clarity, or a memory boost, there's a nootropic out there for various needs.
While the category name "Nootropics" is getting trendy, the stuff that fits in here is things that you have probably already heard of (Creatine and Ashwagandha) and things your grandma knew about decades before you were born (Ginseng and Omega 3). Do your research, as some work better than others, and always start with a low dose to see how your body reacts.
5. Ketone Esther
Fuel your body and mind differently with Ketone Esters. These exogenous (external source) ketones provide an alternative energy source that your brain can readily use. Think of them as a potential shortcut to the mental clarity and focus typically achieved through fasting or a ketogenic diet.
While they might have an acquired taste (our nice way of saying they taste like $#!T) if you can power through the awful flavor of basically drinking fat, the potential for sustained energy without the carb crash may be worth it. But keep a breath mint handy. Or maybe some Binaca if you're avoiding the sugars.
Recovery & Wellness
6. Grounding
Grounding (or "earthing") is all about connecting directly with the earth's natural energy. Advocates believe this helps fight inflammation by allowing the earth's negative charge to neutralize free radicals (the waste produced by your body's cells). It can also improve sleep by calming your nervous system, and for some people it simply boosts their mood.
7. Near Infrared Light Therapy (NILT)
Give your body a healing boost with Near Infrared Light Therapy (NILT). This specific type of light penetrates below the skin's surface, potentially stimulating cellular energy production. This translates to benefits like faster muscle recovery, reduced pain and inflammation, and even improved skin health.
NILT devices range from handheld wands to full-body panels (some panels in saunas cover the Near Infrared part of the spectrum), allowing you to target specific areas or enjoy a whole-body treatment.
8. Sauna Bathing
Embrace the ancient ritual of sauna bathing! The heat stress from a sauna session can do wonders for your body. Think increased blood circulation (great for your heart!), potential detoxification through sweating, and a deep sense of relaxation that melts away stress. Whether you opt for a traditional sauna or an infrared sauna, the key is consistency to reap those rewards.
If you don't have the space or $$$ for an legit at-home sauna and find the sweaty grossness of the community or gym sauna too much to handle, consider a portable sauna. They're less expensive, designed to quickly pop up and then tuck away, and (if you get one with good panels and insulation) can be very restorative.
9. Cryotherapy
Step into the world of extreme cold with cryotherapy! These short (usually around 3 minute) bursts of sub-zero temperatures are said to reduce inflammation, promote muscle recovery, and even temporarily boost your mood.
This is different than cold plunging, mostly because of the contraptions you'll find yourself in for a proper Cryotherapy treatment session. Cryotherapy chambers are found at specialized facilities, offering a unique and invigorating (cold AF) experience.
10. Pulsed Electromagnetic Field Therapy (PEMF)
Tap into the power of magnetic fields with PEMF therapy. This non-invasive therapy uses specific frequencies to potentially stimulate cellular repair and regeneration.
PEMF is theorized to help with everything from pain management and wound healing to improved bone density. Devices come in various forms, from mats to targeted applicators.
Supplements and Therapies
11. Glycan Monitoring
How old are you? Not your chronological age, your biological age? Unlock a deeper understanding of your health with glycan monitoring. Glycans are complex sugars that coat your cells and play a vital role in inflammation and immune function.
Tracking your glycan levels can reveal potential health risks and how your body responds to diet and lifestyle changes. You can get at-home tests that are self-administered and then mailed to a lab for analysis. This can provide a better understanding of how a person's biological age stacks up against their chronological age.
12. Glucose Monitoring
Previously, glucose monitoring was something that people only did related to Diabetes management. However, there's been a movement in recent years touting the benefits of glucose monitoring for everyone.
Tracking your blood sugar throughout the day – even if you're not diabetic – can offer a wealth of information about your metabolic health. See how different foods and activities affect your glucose levels, and use this knowledge to optimize your diet and lifestyle choices.
Unlock key metabolic insights through glucose monitoring
Continuous glucose monitors (CGMs) make this process convenient and insightful, though brace yourself, if these devices aren't covered through a medical/insurance plan they can start to get pricey.
13. Structured Water
Dive into the world of structured water. Haha! See what we did there? This is a specialized form of water that claims to have a more stable oxygen molecule structure for improved cellular hydration and potential health benefits. It's inspired by water molecules found in nature that form a hexagonal pattern due to fast energy and movement like in a cascading fall or a tumbling stream.
While the science is still debated, proponents tout its potential for increased energy, athletic performance, and immune support. You can purchase it by the bottle, or there are kits (consisting usually of a carafe on a base generating some vortex or current) which will allow you to make it in your own home.
14. Hydrogen Water
Regular water is fine, but have you heard of hydrogen water? The theory is that dissolved hydrogen acts as an antioxidant, helping combat inflammation and oxidative stress in the body.
Is this an overhyped biohacker trend, or is there something scientific to back it up? Studies are ongoing. And it hasn't been studied long enough or extensively enough to draw consistent conclusions.
Worthy or not, hydrogen water is getting hype
Plus the effectiveness varies a lot brand to brand because there's no universal "right mix" for hydrogen water (unlike the top secret Coca-Cola recipe). The potential for cellular protection and overall health makes this an intriguing area to watch, so if you get caught up in the excitement, go ahead and treat yourself to a hydrogen water bottle.
15. Peptide Injections
Target specific health and performance goals with peptide injections. These short-chain amino acids act as signaling molecules in the body, potentially stimulating growth hormone production, promoting collagen synthesis, or offering other targeted benefits.
As with any injectable therapy, proceed with caution and thorough research. Since this is an emerging trend, there are "clinics" popping up to try and capitalize on the hype, so it's always a good idea to do your homework when selecting where to go for peptide injections.
16. IV Injections
If you've been to Vegas in the past few years, chances are you stayed in a hotel that had an IV injection clinic in it. These aren't just for hungover party goers in Sin City; they can actually be super helpful to shore up some potential vitamin deficiencies or enhance your immune system when you need a little boost.
Get a direct dose of nutrients with IV injections. Bypassing the digestive system, IV therapy delivers vitamins, minerals, and antioxidants straight into your bloodstream. This can be especially appealing for rapid hydration, fending off an oncoming cold or sickness, and (temporarily) addressing specific nutrient deficiencies.
17. Hyperbaric Oxygen Therapy (HBOT)
Breathe in pure oxygen at high pressure with HBOT. This therapy is used for conditions like wound healing and decompression sickness, but it's also being explored for potential benefits like enhanced athletic recovery and cognitive function.
Currently these HBOT clinics aren't in every city. But as this biohacking trend gains popularity, HBOT establishments with specialized chambers are becoming a bit more commonplace for everyday folks looking to try a session.
18. Photobiomodulation
Harness the healing power of light with photobiomodulation. This therapy involves specific wavelengths of light (often red or near-infrared) to stimulate cellular processes.
It's used for a wide range of purposes, from wound healing and skin rejuvenation to potential pain relief and even brain health. Depending on the effect you're looking to achieve, you might be able to get similar results with a different type of near-infrared device (like certain saunas) or red light devices (masks & therapy tools).
19. Platelet-Rich Plasma (PRP)
Use your own blood as a super solution for whatever your body needs! PRP therapy involves concentrating platelets from your blood and injecting them into injured areas. Blood is withdrawn from you, placed in a centrifuge (separating the components of your blood) and the PRP is extracted and injected into your body where you need or want it.
The growth factors found in platelets are theorized to accelerate healing and reduce inflammation. Some people use this to stimulate hair growth in thinning or patchy areas, though if all follicles are dead, PRP won't work.
Easy, At-Home Additions
20. NREM Sleep
The best biohack in the world is a good night's sleep. But how do you get that night after night? The key is to hit that sweet Stage 3 NREM (non-rapid eye movement sleep). NREM sleep happens in three phases.
Stage 1: The part where you're dozing into a slumber
Stage 2: You're asleep and your busy mind is starting to recharge
Stage 3: The deepest and most important phase
During NREM Stage 3, your body regrows tissue, muscle, and bone because growth hormones are released. Body temperature decreases, cytokine production is stimulated (helping your immune system) and hormones like cortisol (stress), insulin (blood sugar), and leptin (appetite) have an opportunity to regulate.
To support NREM sleep, maintain a consistent sleep routine that includes pre-bed activities that will help you relax and trigger your body to wind down from the day.
21. High-Intensity Interval Training (HIIT)
Busy schedule, but still want to exercise? We're gonna hit ya with something great!
Yes, HIIT training has been around for a long time, but it's having a moment again. These short bursts of intense exercise followed by brief recovery periods offer a powerful metabolic boost. HIIT can improve cardiovascular health, burn calories effectively, and build muscle in a time-efficient manner.
Maybe you've dabbled in HIIT, so let's dig deeper. Are you doing Tabata HIIT training or Spring HIIT Training?
Make sure you have some basic foundational strength training accomplished before jumping into HIIT as a regular part of your workout - but make no mistake HIIT should be part of your routine.
WIth the Tabata model try doing eight sets of 20 seconds and going ALL OUT followed by 10 seconds of reset. Though, the latest experts in this space are suggesting that working intervals should be longer for max benefits (for sure more than a minute). For sprint interval training, the goal is to push beyond your V02 max (definitely more advanced, check with a medical expert before starting SIT) for short periods of time but with longer rests (active or passive) compared to other HIIT training.
HIIT/Tabata are submaximal efforts, whereas SIT is supramaximal efforts. Consider which makes most sense for your health and fitness goals.
22. Intermittent Fasting
Explore the potential benefits of scheduled eating patterns with intermittent fasting. Whether it's restricting your eating window to certain hours each day or incorporating longer fasts, this approach may support weight loss, improve metabolic health, and even promote cellular repair.
As with everything on our list, you should consult with a health professional before doing any of these things, including fasting.
23. Aromatherapy
Smells like healing! Or Teen Spirit, not sure. Either way, harness the power of scent with aromatherapy. Essential oils derived from plants offer a wide range of potential benefits.
For example, when people are crafting a night routine to improve their sleep hygiene, they may choose lavender scents to support relaxation (or on the flip side, peppermint for an energy boost in the morning).
You can add aromatherapy into your BodyStack by adding a diffuser to your bedside table, surprising some into your bathwater, or even just using a topical gel or cream.
24. Acupressure Mats
Remember in the olden day movies when you'd see performers lie on a bed of nails? What used to be a sideshow at a carnival is now a biohack in 2024!
Stimulate pressure points and promote relaxation with an acupressure mat. These mats have hundreds of tiny spikes that gently stimulate acupressure points, potentially relieving muscle tension, improving circulation, and promoting a sense of well-being.
The Biohacking Bottom Line
Biohacking isn't about finding a magic bullet. It's about embracing an ongoing journey of self-discovery and optimization.
We believe being part of a community of supportive people with similar goals is an incredible way to stay motivated and educated on the topics of health, longevity, and wellness. It's a big part of why we started BodyStack. We truly want to help people live their longest, healthiest lives, and want to share information about the products and practices that can get us all there together.
Become A Member
Consider starting your BodyStack membership today. Everyone gets a one week trial to see what it's all about. You don't know what you're missing out on until you activate your membership and explore the member benefits and active community.
Remember, consistency is key, and even small changes can lead to significant results over time. So, choose a few biohacks that resonate with you, incorporate them into your routine, and track your progress.
The best biohack of all? Empowering yourself to take control of your health and live your most vibrant life.
