Want to get your body and mind in top shape? A mixture of cutting-edge science and ancient practices makes it possible. Biohacking expert Daniel Donhauser shows you the most important biohacks & clarifies the questions of all questions: what is biohacking anyway and why do we need it?
Biohacking combines two essential concepts: “biology” and “hacking”. However, the word “hacking” should not be understood negatively in this context – it is not about infiltrating systems, but about optimizing one's own biology: in other words, getting the body and mind into top form through targeted measures such as optimizing nutrition, improving sleep, using mental techniques or technology.
At first glance, you might wonder whether it is necessary to deal with biohacking at all in a world of prosperity. After all, we have access to food and technology, and a comfortable lifestyle like never before in human history. But that is precisely the problem: our biology is not prepared for this prosperity. Our ancestors lived under completely different conditions. Every day, they had to face challenges such as hunger, cold and other dangers. A person who woke up thousands of years ago in a cave could not just go to the refrigerator, but had to leave his home. Thus, the search for food was always associated with movement, but there was no guarantee that one would be successful. Inevitable fasting was often the result, but humans developed an optimal metabolism that could also access fat reserves.
The world of our ancestors was characterized by short, intense periods of stress that only occurred when hunting or fleeing and were immediately relieved by physical exertion, such as running fast. Chronic stress, as we experience it today, was alien to them. Consequently, there were no stress-induced diseases of civilization.
Today, we don't have to sweat or freeze, starve or exercise to survive. But our biochemistry is built on these processes. The word biohacking may sound futuristic, but in reality it's about trying to return to the original way of life that our bodies are built for: eating intuitively, fasting, exercising, feeling the cold, the heat, the ground beneath us, and much more. So is biohacking really necessary for everyone? Definitely.
Sleep is the most important biohack of all. While you sleep, you cannot eat, fight/flee or reproduce, which is evolutionarily our primary goal – and yet sleep has prevailed in evolution. Why? Because it is simply necessary. Sleep is the basis for all regeneration processes in the body. Without it, nothing works properly. So if you want to start optimizing your body, sleep is the foundation. You can find more information about strategies for better sleep here.
Exercise is essential, but not all exercise is equally effective. Going for a walk is good for the basic movement and keeps the circulation going, but it is not enough to really stay fit and healthy. Strength training is crucial, for example, to maintain bone density or to strengthen the immune system. The key is targeted training – whether it's building muscle, cardiovascular training or general fitness.
What do biohackers eat? Unfortunately, there is no general answer to the question of how a biohacker can optimally nourish themselves. However, it doesn't need a strict diet plan - but some basic rules make sense: little sugar, little alcohol, little processed food, lots of fruit and vegetables, and a healthy routine.
Particularly important, however, is abstaining from food, because fasting activates processes such as autophagy, in which cells dissolve broken proteins. Cells that are not intact are metabolized or excreted – a natural protective mechanism against disease. In addition, when fasting, the body switches. As soon as the carbohydrate stores are depleted, the body draws on the fat reserves – which not only reduces fat deposits but also has health benefits.
Tip: Find a fasting method that fits into your life. Even two days of intermittent fasting per week is better than no fasting at all.
Light is essential for controlling our biological rhythm. Your body “understands” that it is morning when it gets enough light. Light stimulates the production of the happiness hormone serotonin – in contrast, darkness causes the release of melatonin, which causes tiredness. A walk outside, even under cloudy skies, is important for our well-being and keeps us fit. On sunny days, half an hour is often enough; on cloudy days, you should spend more time outside. Alternatively, light therapy can be used, for example in the form of red light.
“Grounding” sounds spiritual, but it has a scientific basis. The Earth's magnetic field affects our bodies. When you walk barefoot across a meadow, you release negatively charged ions and increase the release of serotonin, which has a mood-boosting effect. It also improves blood circulation and the supply of blood to your organs.
Tip: Walk barefoot on a wet meadow or through a stream. For those who don't have the time or opportunity for barefoot experiences, PEMF mats (), for example, can help. These simulate walking barefoot for several hours in just one hour.
Taking a sauna is a proven way to detoxify the body and strengthen the cardiovascular system. Studies show that regular sauna sessions can reduce all-cause mortality, i.e. the general risk of death, by up to 25%.
Tip: Not all saunas are the same. For optimal results, your heart rate should be between 100 and 120 beats per minute during the session, which is equivalent to a moderate endurance training session.
This effect is intensified when combined with cold – such as a cold shower or an ice bath after a sauna. Cold can reduce inflammation, strengthen the immune system and stimulate the metabolism. If ice baths or cold showers aren't for you, then cryotherapy is the answer: you can achieve similar effects in just 2-3 minutes at -110 degrees.
Breathing is often overlooked, even though it is essential for our health. How you breathe affects your oxygen levels and thus your energy production. Temporary oxygen deficiency (no shortness of breath) – as in altitude training – can make the body Conscious breathing, for example through altitude training or special breathing exercises, can improve the metabolism, regenerate the mitochondria and thus provide more energy.
Do IHHT training twice a week. This simulates an altitude of about 4000 meters, so you take in little oxygen. Too little oxygen is the greatest (short-term) stress for the body – that is why the body starts an exaggerated reaction program to prepare it for future deficiencies. The effects have been scientifically studied and are reflected in an increase in performance (for example in sports), improved lung function, optimized cell metabolism and more efficient energy production. In addition, it can lead to a normalization of blood pressure and a reduction in stress hormones.
There is no “one size fits all” approach when it comes to biohacking. Everyone is different, and what works for one person may not necessarily work for another. Try out the biohacks mentioned above and find your routine.
Morning:
Noon:
Afternoon or evening:
Conclusion: Biohacking doesn't have to be expensive or time-consuming – you can achieve a lot for your health and performance with simple hacks that are suitable for everyday use.
Huberman, A. (2021). Huberman Lab [Audio-Podcast]. Scicomm Media. https://open.spotify.com/show/79CkJF3UJTHFV8Dse3Oy0P
Sinclair, D.,A. (2022). Lifespan with Dr. David Sinclair [Audio-Podcast]. Lifespan Communications LLC. https://podcasts.apple.com/de/podcast/lifespan-with-dr-david-sinclair/id1601709306
Galphin, A. (2024). Perform with Dr. Andy Galphin [Audio-Podcast]. https://www.radio.at/podcast/perform-with-dr-andy-galpin
Attia, P. (2024). The Peter Attia Drive Podcast [Audio-Podcast]. thttps://peterattiamd.com/podcast/
Huberman, A. (2022). Decoded. Publishdrive.
Sinclar, D.,A. (2020). Das Ende des Alterns. Dumont Buchverlag. 978-3-8321-6558-1
Attia, P. (2024). OUTLIVE: Wie wir länger und besser leben können, als wir denken (4. Auflage). Ullstein eBooks. 978-3864932700
Mackenzie, B., Galpin, A. (2017). Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness. Victory Belt Publishing. 1-62860-261-9
There are a variety of biohacks – the most common ones are sleep optimization, exercise, nutrition & fasting, light, cold and heat, grounding, breathing, and supplementation.
A fitness watch to track sleep, breathing techniques to fall asleep, a specific diet or endurance training are already methods that are based on the basic principles of biohacking.
There is no specific diet for biohackers. However, biohackers value seasonal and high-quality food, incorporate periods of fasting and supplement their diet to achieve specific goals.
You use targeted measures to get your body and mind in top form. These measures are called biohacks.
