Biohacking, or DIY biology, is a vast concept that struggles to ground itself in one concrete definition because depending on who you ask, you'll get a different answer. Perhaps the differences are more nuanced because the people behind the movement are as varied as they come. 

People who practice biohacking participate in a range of activities. You'll hear stories about cryotherapy, infrared saunas, chip implants, fecal transplants, blood transfusions with young people, or gene editing.

Yet biohacking is philosophically nothing new. It's merely the latest buzzword to describe what humans have been doing for centuries: To advance our bodies through scientific experimentation. In its intent, supplements and medicine follow the same principle. 

But biohacking begs to focus the aim in a more futuristic condition. Vox defines it as "one branch of transhumanism, a movement that holds that human beings can and should use technology to evolve our species." 

The Verge captures the essence of a Transhumanist more vividly in summarizing Mark O'Connell's book, To Be a Machine, describing transhumanists as "[People] Transhumanists [who] want to be stronger and faster; they want to be cyborgs. And they want to solve the problem of death."

The initial thought most of us have when it comes to biohackers comes closer to O'Connell's definition of a Transhumanist. It can sound dangerous. But the fact is, biohacking in its more moderate form is a lot more accessible than perceived. Sometimes, it's just as simple as practicing intermittent fasting.

 

Why are people biohacking?

Some people are just looking to use technology to optimize the daily facets of their lives. 

Jeffrey Tibbetts, a registered nurse, exhibits this desire as he plays host to Grindfest, named after the biohacking subculture known as Grinders. Grinders use DIY cybernetic devices that are "surgically" placed in their bodies. 

Tibbetts, himself, tells the New York Times how he installed an RFID/NFC chip in his hand, which allows him the flexibility to open doors that usually require key fobs. 

But outside of these extreme "body enhancers," the more enticing answer of why people are experimenting with biohacking is to live longer, calling back to the Transhumanist thought of "escaping death." 

Members of the biohacking community are very open about this goal. Dave Asprey, the founder of Bulletproof Coffee and pioneer in the biohacking movement, wants to be superhuman. He tells Business Insider that "he wants to live to 180 or more."

But he also emphasizes the operative word, control, when defining biohacking. His website defines its verb form as "To change the environment outside of you and inside of you so you have full control of your biology, to allow you to upgrade your body, mind and your life."

This "control" language is common in "biohacker-speak." BBC News spotlights Corina Ingram-Noehr, a 33-year-old events organizer living in Berlin who emphasizes it as well.

She states, "Biohacking for me is taking control of your own biology. It's taking shortcuts to get to a place that you want to be—so shortcutting your health. That's kind of how I think of it at least."

The excessive use of correlating biohacking with control begs the question: Are people's interest in biohacking more aligned with control rather than wellness?"

Thomas Stackpole, a writer for the New York Times, echoes this notion that the idea of being able to control something may be the most enticing aspect of biohacking. 

Stackpole posits, "In an era when so many of us feel the world spiraling out of control, maybe it's just the promise of being able to control something—to will a change, any change, into being—that's the draw."

 

Who is biohacking?

Famous tech entrepreneurs, like Twitter CEO Jack Dorsey, consider themselves biohackers.

Dorsey, 42, practices intermittent fasting, an eating regimen where you don't eat for long stretches of time. 

According to the National Post, "He claims to eat only one meal each workday, consisting of fish or meat, vegetables, and occasionally a small amount of berries, chocolate or wine. And he's been experimenting with fasting all weekend long, drinking only water from Friday to Sunday. His drink of choice is the lemon, water and Himalayan salt concoction he calls saltjuice." 

He says fasting makes him feel "amazing—clear-headed and mentally focused."

However, not everyone's pursuits in the world of biohacking are always geared towards optimization. Some begin their journey in hopes of discovering alternatives to traditional medicine. Business Insider references Tim Ferriss, author of the book, Tool of Titans, that he adopted intermittent fasting and a ketogenic diet "to help alleviate the energy-draining symptoms of the Lyme disease he contracted."

Likewise, Dave Asprey got into biohacking because he was concerned about his health after being diagnosed as being at a high risk for stroke and heart attack.

But for others, like Josiah Zayner, PhD in biochemistry and celebrity of the community, biohacking is more about democratizing science. 

In an interview transcribed in The Atlantic, Zayner expresses that the current regulatory bodies are too slow and limit progress in the field. He argues, "One of my big problems with academic and medical science is you read lots of these papers. Lots of stuff, we cured X or we did X, but it won't be available to the general public for 10, 20, 30, 40 years. To me that seems ridiculous."

Zayner is known for toeing the line with FDA regulations with his stunts. He received recent notoriety for injecting a gene-editing DIY kit, CRISPR, into his arm on a live stream. Zayner tells The Atlantic, "I see myself as a scientist but also a social activist with some of the experiments I've done. Like, how can I do this experiment from a scientific way but also to make people think?"

 

Why is biohacking centered around Silicon Valley?

Not all biohackers are from the Bay Area, California, but biohacking naturally aligns with the area's burgeoning tech scene.

The New Economy believes the word "biohacking" grabbed mainstream attention with the introduction of Rob Rhinehart's Soylent, a meal-replacement drink. Rhinehart, a Silicon Valley engineer, designed Soylent to optimize how we eat lunch at our desks. Soylent investors were quick to jump aboard funding over $50m into the company, and few were surprised by its swift adoption. 

Dr. Niketa Kumar, a clinical psychologist based in Silicon Valley, tells New Economy, "We are in a culture where optimization is highly valued. Biohacking is marketed as a method for gaining a competitive edge."

"Hacking" doesn't hold a negative connotation in Silicon Valley. Competition in the area invites the brightest minds to participate in its "hacking culture."

Drew Endy, a bioengineering professor at Stanford and self-appointed biohacker, reflects this view of a more problem-solving orientation of the word "hacking." Endy tells PBS, "I come from a tradition where hacking is a positive term, and it means learning about stuff by building, and trying to make things and seeing what happens."

Serge Faguet, an entrepreneur, explains how this thought is in the very nature of Silicon Valley. He tells The Guardian, "People here [in Silicon Valley] have a technical mindset," he explains, "so they think of everything as an engineering problem."

 

Is biohacking dangerous?

It can be.

For example, the FDA warned consumers against receiving young donor plasma infusions. Notable figures in Silicon Valley have been participating in blood transfusions with younger people hoping that it'll provide anti-aging properties.

The statement reads, "Our concerns regarding treatments using plasma from young donors are heightened by the fact that there is no compelling clinical evidence on its efficacy, nor is there information on appropriate dosing for treatment of the conditions for which these products are being advertised."

Likewise, fecal matter transplants have received equal criticism, especially after biohacker stuntman, Josiah Zayner, gave it a try. 

The Verge writes, "Zayner doesn't recall the first time he heard about FMTs (Fecal Matter Transplants)—and he's never been diagnosed with C. difficile (a bacterium that can cause diarrhea to colon inflammation). But given his condition, replacing his gut bacteria sounded like a possible solution."

Although the medical community continues to explore FMTs, the FDA issued a statement highlighting the risk involved. 

The FDA statement highlights, "While we support this area of scientific discovery, it's important to note that FMT does not come without risk. We've become aware of infections with multi-drug resistant organisms after patients received investigational FMT, including one patient death. We therefore want to alert all health care professionals who administer FMT about this potential serious risk so they can inform their patients."

The ethos around several of these "outside the box" methods of biohacking is experimentation. Some participants often hold their passions on the record as several of these methods are unproven and frowned upon by regulators. Hence, some biohackers, like Jeffrey Tibbets, the famous Grinder, are very careful with their words. 

The New York Times emphasizes how Tibbetts positions the practice of body implants as "not medicine or surgery but akin to body modification and piercing" (due to legal ramifications).

 

Is there a safe way to biohack?

Absolutely. Not all biohacking has to come to the extreme of FMTs or chip implants. Several practices aren't so invasive and are backed by ample scientific evidence. Here are a few we recommend:

 

1. Tracking Technology

Counting your steps using devices like a Fitbit or tracking your sleep with an app like SleepCycle, can be a simple way of integrating technology with your health.

For example, with sleep, you can analyze your data and optimize your sleep by pinpointing sources of waking patterns such as a bad cough, bathroom trips, and the like. 

You can also set a more customized sleep schedule to maximize the amount of REM sleep. Take notes on nights you had any alcohol or late-night food or days you had coffee. Rate your mood in the morning to see any patterns.

Analyzing your sleeping habits can help you have a more restful sleep and better productive mornings.

 

2. Meditate

The National Center for Complementary and Integrative Health (NCCIH) highlights that studies show meditation may be helpful for a variety of conditions. 

The NCCIH states, "practicing meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia." 

As you meditate, make sure you have at least four of these elements:

• A quiet location

• A comfortable posture

• A focus of attention (i.e., the sensations of the breath)

• An open attitude (let distractions come and go as you practice)

 

3. Blue Light Exposure

Getting a few extra hours of sunlight each day could help boost your mood and cognitive performance.

A journal article published in Behavioral Neuroscience concluded, "even short-term lighting conditions during the afternoon had an impact on cognitive task performance in the evening."

A simple walk outside in the middle of the day can help give you a mental break and increase productivity when you return to your work.

 

4. Intermittent Fasting

A typical first-approach for many new prospective biohackers, intermittent fasting is often considered the "gateway" of biohacking due to its easy adoption. The National Institute of Aging highlights many health benefits of intermittent fasting. 

Intermittent fasting (IF) is most commonly practiced as either a weekly 5:2 fast, where you normally eat for five days and fast for two days. For those incorporating a daily fast, a 16:8 ratio is most common, meaning you fast for 16 hours in a day and allow an eight-hour eating window. 

The Harvard Health blog illustrates how a growing body of research "suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention."

The benefits of intermittent fasting focus on the body's metabolic switch that occurs when the body is starved of glucose and changes its fuel source to ketone bodies which are derived from stored fat. 

However, the focus on IF isn't all about weight loss. A review published in the New England Journal of Medicine suggests ketone bodies "regulate the expression and activity of many proteins and molecules that are known to influence health and aging." 

 

5. Supplements

Supplements are often forgotten as a way to biohack, sitting in the shadow of more buzzworthy, risk-centric avenues. However, supplements can be an easy, safe way to get started, depending on where you source.

For example, melatonin is a common supplement on the market that is readily available over-the-counter. NCCIH suggests melatonin helps "with the timing of your circadian rhythms (24-hour internal clock) and with sleep." By intent, melatonin is a way to biohack your sleep-wake cycle.

Simple versions of nootropics, colloquially known as "cognitive enhancers," come in the form of supplements as well. Although some of the science varies, things like caffeine, phosphatidylcholine, and ginkgo biloba preparations are considered nootropics with several studies to support their ability to help with cognitive performance.

Some supplements even address big-picture health by improving the way we age. For example, several mitochondrial supplements focus on addressing problematic free radicals, a contributor to expedited aging. 

 

Don't write off biohacking.

The pursuit of biohacking is often associated with uncertainty and risk, swimming in a myriad of unproven science and self-experimentation. However, biohacking doesn't always have to be akin to what you would see in a dystopian novel.

Although the term "biohacking" is relatively new, the foundations behind it are not. If we were to tie back to biohacking's principle idea as enabling more "control" over the body, we could see that meditation and fasting have enabled this need for centuries. The only modern developments behind these methods are the application of the scientific method, growing more research and data to examine their health and safety implications. 

Biohacking can be a positive term. It doesn't have to imbue negative connotations. It doesn't have to equate to being an antonym of proven science, and doing so does an injustice to the more common-day pioneers of biohacking who pride themselves to be science-driven and measured. 

The spirit of the biohacking community is meant to bring science to the foreground of thought. It's intended to make science more accessible, a common good.

How your heart can change with age. 

Your heart is an amazing workhorse. No more than the size of your fist, this amazing muscle pumps blood throughout your entire body.

But as you age, your heart can begin to change. As you get older, your heart doesn't respond to physical activity the same way.  Why?  

• The SA Node loses some cells. Your heart has its own natural pacemaker, also known as the SA node (SA stands for sinoatrial). The SA node helps your heart maintain its pace by generating electrical impulses throughout the heart, stimulating it to contract and pump. As you age, your SA node can lose some of its cells, which may impact heart rate.  

• The walls of your heart can increase in size. As you age, it's common for the walls of your heart to thicken. The thicker walls make your heart appear to be larger, especially the left ventricle. However, the thicker walls decrease the available space. When reducing your heart chamber's blood capacity, your heart may fill more slowly than before.  

• Your arteries become stiff. Also known as arteriosclerosis, the hardening of your arteries can lead to high blood pressure. This also becomes common with age; however, it is not necessarily a normal part of aging. The hardening of your arteries is a result of plaque build-up along the walls, resulting from many different factors, including aging.  

• Your valves become stiff. There are valves in your heart that act a lot like doors, controlling the blood flow. As you age, these valves become stiff, causing them to work a little harder to operate their open-close mechanisms.  

  

Don't forget about the mitochondria.  

Age can manifest in very real changes in your heart's physiology. But there are changes in your heart that occur on an even smaller scale that require attention as well. 

The cells that make up your heart are the tiny unsung heroes that coordinate your heart's essential micro-operations. A large part of what fuels these cells are your mitochondria, the powerhouse of the cell.  

Your mitochondria produce nearly 90% of your body’s energy, and heart cells require thousands of mitochondria. Unfortunately, as you age, your mitochondria don't produce energy as efficiently. 

A review from Circulation Research shows that your mitochondrial count and function in cardiac cells decline as you age. Fever mitochondria mean less energy.

 

You've heard it before: Eat right and exercise.  

Every heart health guide will tell you to adopt a heart-healthy diet, specifically watching for foods that might raise your blood pressure and cholesterol.  

These guides will implore you to limit saturated fat and trans-fat, known to raise the levels of bad cholesterol, also known as LDL, which can contribute to the build-up of plaque in your arteries. They will also suggest incorporating some form of aerobic exercise every day to train your heart like any other muscle in the body. 

But did you know these healthy practices benefit your heart’s hardworking mitochondria as well? 

A study by David A. Hood from York University shows that exercise can promote mitochondrial biogenesis, a  process your mitochondria undertake to increase their number. Mitochondrial biogenesis increases cellular efficiency and provides better support for organs with large energy demand, like the heart.  

Likewise, healthy eating habits limit mitochondrial damage by reducing the number of free radicals. 

Free radicals are damaging byproducts produced by your mitochondria throughout their normal metabolic process. Typically, your body creates enough antioxidants to counter them; however, a poor diet can tip the scales and create an imbalance.  

A review published in the Journal of Lipid Research shows that adopting a new eating pattern can decrease the number of free radicals.   

 

Raise NAD+ to support your mitochondrial health. 

Mitochondria churn out energy using a process called cellular respiration. A key player in this process is NAD+, a coenzyme that helps maintain mitochondrial efficiency.  

Hassina Massudi and a team of researchers from the University of New South Wales discovered that NAD+ levels decline by 50% between the ages of 40 and 60.  

NAD+ supplements, like nicotinamide riboside, can help maintain your NAD+ levels as you age. A clinical trial published in Scientific Reports shows daily supplementation of 300mg nicotinamide riboside significantly elevates NAD+ levels by 40-50% in whole blood after two weeks.  

Studies have shown maintaining NAD+ levels is an essential component to mitochondrial health for important organs like the heart.  

A pilot study published in the Journal of Clinical Investigation looked at the health of mitochondria in the heart after supplementing them with  nicotinamide riboside. The study observed peripheral blood mononuclear cells, or PBMCs, important monitors for heart health. The study showed the mitochondrial respiration rate of PBMCs improved following nicotinamide riboside supplementation for five to nine days.   

 

Support your heart from big to small.  

Regularly checking your blood pressure, watching your cholesterol, maintaining a healthy diet, and getting plenty of exercise are important steps to support your heart health. But you can always go a little farther, a little deeper.  

Pay attention to your cells, the basic building blocks of your heart. Incorporating supplements like an NAD+ booster can give you additional support for one of the most essential organs in your body. 

Cells are the foundation of all living things. 

Humans have over 30 trillion cells, working harmoniously to form complex structures called tissues. These tissues are what make up our organs, such as the heart, liver, skin, muscles, and the like. 

Each type of human cell has unique features depending upon the tissue within which it resides and functions.  

For example, heart cells have more mitochondria, also known as “powerhouses of the cell,” because of the heart’s unique energy demand.  

Cellular health is a focus on these basic building blocks for the sole purpose of understanding the roots of our bodily function.  

Rather than painting a broad stroke of our understanding of human health, cellular health is an idea that cellular nutrition is the key to maintaining our well-being. 

 

Nutrition impacts your cells.  

Each cell is composed of smaller parts, known as organelles. Like organs of the human body, each organelle serves a different function to keep the cell alive and healthy.  

Your nutrition directly impacts each of these organelles and their ability to function on an optimal level. By looking at your cells, you can see how the adage “you are what you eat,” directly applies.  

Let’s take a look at three organelles within the cell to demonstrate how certain kinds of nutrition influences your cells:  

1. The Cell Membrane 

2. The Mitochondria  

3. The Nucleus 

 

What is the cell membrane? 

Your cells are enveloped by a structural boundary, known as the cell membrane, to keep the cell’s inner machinery protected. This fortified wall is populated with several gatekeepers that allow certain nutrients to pass through and waste to be expelled.  

What is it made of? Fats and proteins. 

 

Healthy fats promote healthy cell membranes. 

Contrary to old diet rules, you need fat. Since your cell membranes are made mostly of fat, a diet consisting of healthy fats is necessary to keep your cell membranes functioning.

Because of its non-water-soluble properties, fats are able to provide a barrier in your water-based bloodstream and tissue fluids. The fats provide your cell membrane its shape and structure.  

To see this in real-world properties, observe how a drop of oil never mixes in a bowl of water.  

Make sure to include fat in your diet but try to incorporate mostly unsaturated fats. Unsaturated fats, like omega-3 fatty acids, are known as healthy fats and are commonly found in fish and nuts and best support your cell membranes. 

Research identified in Proceedings of the National Academy of Sciences suggests that saturated and trans fats found in animal products and many processed foods, on the other hand, don’t provide the same benefit. A cell membrane built with saturated fats results in a more rigid form, whereas a healthy membrane is flexible and fluid.  

 

Proteins build healthy “stations.” 

The proteins that sit in the cell membrane are like stations. Some proteins serve the purpose of a communication station, transmitting messages to other cells.  

Others serve the purpose of a docking station, attaching themselves to structures around them so they aren’t floating around. This ability is why the cells in your muscle tissue are able to adhere firmly to your bones. 

And finally, certain proteins act as gateways, bringing in vital nutrients and expelling waste. 

We need protein in our diet to help build these important “stations.” 

 

What are the mitochondria? 

The mitochondria are like cells within your cells. They have their own membrane, and they even have their own DNA.  

However, unlike your cells and any other organelle’s membrane, the mitochondria have an inner membrane composed of up to 75% protein. The reason for this large concentration of proteins is because of their significant role in the mitochondria’s energy-creation process.  

Mitochondria are the “powerhouse of the cell.” They provide all the energy your cells need. In order to create this energy, your mitochondria go through a series of chemical reactions to combine the nutrients you consume from food with the oxygen you breathe. This process is called cellular respiration.  

 

B-vitamins promote healthy mitochondria. 

Cellular respiration uses a multitude of vitamins and minerals, particularly the B-vitamins, to help yield energy. Because of their role in creating energy, the B-vitamins are often dubbed the energy vitamins. Foods like milk, legumes, leafy greens, organ meats, eggs and beef are good sources of B-vitamins. 

 

Beware of free radicals. 

Unfortunately, the energy produced by the mitochondria isn’t without consequences. Oxygen is a vital molecule needed for the mitochondria to create energy; however, oxygen is an incredibly powerful reactant that can cause problems for your cells.  

During the mitochondria’s energy production, about 2% of oxygen escapes in the form of reactive oxygen species, also known as free radicals. Free radicals can damage your DNA, proteins, and membranes.  

 

Eat your antioxidants. 

Luckily, there are enzymes and molecules in your cells to help counter these free radicals called antioxidants. Make sure to eat foods rich in antioxidants in order to combat those pesky free radicals. Foods like berries, kale, spinach, beans, and beets, are important to help your mitochondria stave off the damage. 

 

Adopt a healthy lifestyle. 

There are times when your antioxidants are lower than the number of free radicals. This imbalance can result in oxidative stress.  

Lifestyle factors such as  lack of exercise, poor diet, drinking, and excess sun exposure can contribute to oxidative stress. It’s important to maintain a healthy lifestyle to help support the health of your mitochondria. 

 

What is the nucleus? 

The most important organelle is the nucleus, also known as “the brain of the cell.” The nucleus also has a lipid (fat) membrane around it in order to protect its vital interior.  

The nucleus holds all the information needed to carry out the functions of your body. It uses DNA as the genetic blueprint to produce all the necessary proteins the cell needs to live, grow, and reproduce.  

The process of creating proteins from reading the instructional information in your DNA is also known as gene expression. 

Think of your DNA as one giant library of blueprint files. Different parts of the cell will ask for different blueprint files based on their needs and then assemble the necessary proteins to fulfill that need.  

Your cells can create thousands of different proteins, each working to maintain cell function.  

 

Avoid pesticides and carcinogens. 

Your DNA needs to be kept safe from damage. But many environmental factors can disrupt your DNA.  

Environmental toxins, particularly pesticides, can damage your DNA because they are known to be fat-soluble, and therefore can easily cross the membranes of both the cell and the nucleus. 

You can minimize your exposure to pesticide residue by eating organically grown foods. 

Likewise, pay close attention to carcinogenic foods like alcohol, red meats, and processed meats. 

A review published in Biochemical Society Transactions, suggests exposure to carcinogens in the diet and environment can either directly or indirectly induce DNA damage.   

 

Know your cells to make better choices. 

“Trendy” diets fall short in explaining how their nutrition plan is right for you. A focus on cellular health can help you understand why it’s critical to have a healthy balanced diet.  

When you eat something because someone tells you, “it’s good for you,” it can become hard for the habit to stick. A simple directive isn’t quite as motivational and helpful.  

But when you are armed with the knowledge of how your nutrition is affecting your cellular health, practicing good healthy choices can come naturally.