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Biohacking: A Guide to Boosting Health and Performance

Biohacking in Thailand diagram

Estimated reading time: 15 minutes

Biohacking, a rapidly evolving discipline that leverages science-based tools to optimise health and performance, is revolutionising how we approach our wellbeing. By employing the principles of biohacking, you can unlock your highest potential.

Biohacking is using exercise, foods, supplements and technology to improve one’s physical, emotional, and mental well-being.

In this blog post, we will delve into various biohacking techniques such as ice baths for promoting the body’s natural recovery process; breathwork for enhancing cellular health; red light therapy for rejuvenated skin and porous bone health; sauna use which has been shown in clinical studies to aid in the regeneration process of surface tissues.

We’ll also explore morning sunlight exposure as a simple yet effective biohack; transcranial & intranasal photobiomodulation for boosting brain function; and fasting – an ancient practice now backed by modern science – offering benefits from weight loss to longevity. Join us on this journey towards good health through biohacking.

What is Biohacking?

Biohacking is the cool new trend where science meets self-experimentation to upgrade your body and mind. It’s like hacking into your own biology to unlock peak performance.

By applying the same logic to our own biology, we can use scientific principles and self-experimentation to optimise performance. And that applies not just to machines but to our bodies too. Exploring the science and testing ourselves can assist us in making informed decisions regarding our nutrition, physical activity, and way of life to attain our health objectives more quickly.

But biohacking isn’t just for gym rats. It’s for anyone who wants to level up every aspect of their life, from work productivity to relationships, by optimizing their health and well-being.

Different Types of Biohacks

  • Nutritional Biohacks: These are about making smart food choices tailored to your unique nutritional needs. Think ketogenic diets or intermittent fasting.
  • Sleep Biohacks: Sleep is crucial for overall health, so these hacks focus on improving sleep quality, from sticking to a regular sleep schedule to creating the perfect sleep environment.
  • Mental Health Biohacks: These hacks are all about boosting your brainpower. Whether improving memory or managing stress through meditation, it’s all about optimizing your mental game.

Biohackers believe in taking control of their own biology instead of leaving it all up to genetics or luck. They combine scientific evidence with a willingness to experiment on themselves when traditional methods fall short.

The Role Of Technology In Biohacking

New technologies have revolutionized biohacking. Wearable devices like Fitbit trackers provide real-time data on heart rate variability (HRV) and steps taken, giving you the insights you need to track your progress towards your fitness goals.

A Word Of Caution On DIY Biology Experiments

Beware of DIY biology experiments; without proper guidance, there may be potential risks and adverse reactions that could cause serious complications. Without professional guidance, there can be potential risks and adverse reactions that could lead to serious complications.

Why Biohack Yourself?

Many people follow biohacking techniques to reach physical or mental skill or ability levels as efficiently as possible.

Below are some popular biohacking techniques

Ice Baths for Biohacking

If you’re into biohacking, ice baths are a must-try. Plunging into cold water may seem daunting, but the potential health benefits make it worth the chill.

Deliberate Cold Exposure is a form of biohacking scientifically proven to improve mood, immune system function, and sleep quality. It’s also used to reduce inflammation, help fight fever or flu symptoms, alleviate muscle pain or cramps, and even promote weight loss.

Most people use ice baths or cryo to get deliberate exposure to the cold. But you can also go out into nature in a cold location. For example, during the Wim Hof Method training in Poland, you hike up a frozen mountain in only shorts and shoes.

Safety is of the utmost importance. Don’t go into any cold environment alone. It is easy to injure yourself. Get professional training before you do any cold exposure.

The Science Behind Ice Baths

Deliberate Cold Exposure, such as Cryotherapy or Ice Baths, has been used by athletes and wellness enthusiasts to aid recovery. The cold temperature helps reduce inflammation and speed up muscle repair.

Boost Your Energy Levels with Cold Exposure

Ice baths not only aid recovery but also boost energy levels. Cold exposure increases blood flow, distributing oxygen more efficiently and leaving you feeling refreshed and energised.

Ice Bath Safety Precautions

While ice baths offer many benefits, caution is key. Don’t remain immersed for extended periods of time to ward off hypothermia or frostbite. Listen to your body – stop immediately if it feels too uncomfortable or painful.

How To Take An Ice Bath At Home?

  1. Filling: Fill a bathtub with cool tap water and add enough ice cubes until the temperature drops between 10°C (50°F) – 15°C (59°F).
  2. Dipping: Slowly submerge yourself in the icy bath, starting from your feet and working your way up to neck level while keeping your hands out initially.
  3. Timing: Start with short durations of around one minute and gradually build up to a maximum of fifteen minutes per session.
Incorporating Breathwork With Ice Baths For Enhanced Benefits

You can enhance the effects of ice baths by incorporating breathwork exercises. Before entering an ice bath (wait at least 30 minutes after breathing exercises before going into the ice bath), deep breathing techniques can better prepare your mind and body, managing the stress response induced by extreme cold exposure and leading to improved results.

Never ever do hyperventilation breathing before, in or near water. This can cause shallow water blackout and you can die.

Breathwork for Biohacking

As a biohacker, you always look for new ways to optimise your health and performance. One method that’s gaining popularity is breathwork. This practice involves consciously controlling your breathing to level up your health game.

The Science Behind Breathwork

Research has shown that different breathing techniques can profoundly affect our physical and mental wellbeing. Slow, deep breathing can activate the “rest and digest” state, where healing and regeneration happen.

Different Types of Breathwork Techniques

  • Holotropic Breathing: Get ready for altered states of consciousness with this technique by Stanislav Grof. Inhale, exhale, and let your mind explore.
  • Buteyko Method: Focus on nasal breathing and reduce your breath frequency. It’s like a breath diet for your body.
  • The Wim Hof Method: Take a deep breath and dive into the world of Wim Hof. Combine specific breathing exercises with cold exposure for a boost in energy, stress reduction, and a superhero immune response.

Incorporating Breathwork into Your Daily Routine

You don’t need fancy equipment or hours of your time to do breathwork. Set aside 5-10 minutes each day for focused deep-breathing exercises. Or multitask by practising conscious breathing while walking or exercising at home.

Tips for Effective Breathwork Practice:

  1. Maintain good posture: Sit up straight and give your lungs the space they deserve.
  2. Pace yourself: Start slow if you’re new to breathwork, and gradually increase intensity over time. Rome wasn’t built in a day, nor is your breathwork mastery.

To supercharge your biohacking game, consider adding regular sessions of controlled respiration training to your ice baths or fasting regimes. Regular breathwork practice can boost your energy, serenity and concentration levels in everyday life.

Red Light Therapy: The Ultimate Biohack

Kam using the Red Light Therapy unit in Bangkok
Kam using Red Light Therapy by Joov

In the world of biohacking, red light therapy shines bright. This photobiomodulation technique uses red and near-infrared light to supercharge your cells and promote healing. It’s like a power-up for your body.

The Science Behind Red Light Therapy

Red light therapy works by delivering specific wavelengths of light to your cells. These light waves get absorbed by your mitochondria, the powerhouses of your cells, and give them an energy boost. It’s like a shot of espresso for your cells.

Would you like to explore the science further? Check out this mind-blowing article.

Biohack Your Skin with Red Light Therapy

Are you seeking a natural way to look younger? Red light therapy has got your back. Increasing collagen production can help smooth out wrinkles and give your skin a youthful glow. Who needs a time machine when you’ve got red light therapy?

A study in The Journal Of Cosmetic Dermatology supports the idea that red light therapy can help to reduce wrinkles and give skin a more youthful appearance. Check it out.

Fighting Inflammation? Let Red Light Therapy Be Your Hero.

Got inflammation? Red light therapy to the rescue. It’s like a superhero that fights off inflammation, a common villain in chronic diseases. By reducing oxidative stress, it helps calm down the fire in your body. Take that, inflammation.

How To Use Red Light Therapy For Biohacking?

  • Set your goals: Figure out what you want – better skin or pain relief. This determines how often you should zap yourself.
  • Pick your device: There are plenty of at-home gadgets out there. Choose one that suits your style, and get ready to glow.
  • Safety first: Read the instructions, folks. Safety is key to getting the most out of your red light therapy sessions.

By incorporating regular sessions into your routine, you could unlock a whole new level of health benefits. It’s time to biohack your way to greatness.

Remember: Before you embark on any biohacking adventure, consult a healthcare professional to ensure safety and efficacy. Stay smart, my friend.

Sauna Use for Biohacking

A group using the Barrel Sauna at Breath Inspired Studio
A group using the Barrel Sauna at Breath Inspired Studio

Sauna use is a popular choice among biohackers due to its numerous health benefits. Saunas can offer numerous well-being advantages, empowering you to maximise your physical and mental abilities. From detoxification to stress reduction and cognitive function improvement, saunas are a hot topic among biohackers.

Sweating via Sauna use offers a nearly instant way to detoxify the body. The sauna’s heat causes your pores to open up, releasing toxins from your skin.

You can experience a noticeable difference in health after just one session!

Sauna use can reduce the risk of disease. For example, the German Cancer Research Center tested the sauna’s effect on eliminating toxins in human fat tissue and found that the number of cancer-causing substances was cut in half after 10 minutes.

Infrared saunas are popular with biohackers; however, the traditional finish saunas have more scientific studies proving their health benefits. Both are great.

At our Bangkok studio, we have a huge Barrel Sauna. So you can enjoy the benefits of contrast therapy.

A sauna is also a great way to relax after a Wim Hof Method workshop. But of course, only after warming up naturally with the horse stance!

The Science Behind Sauna Use

So, how does sitting in a hot room contribute to better health? It’s all about the heat stress your body experiences during a sauna session. This heat stress triggers various physiological responses like increased heart rate, improved blood flow, and sweating, which aids in detoxification.

Biohacking Benefits of Sauna Use

  • Detoxification: Sweating induced by high temperatures helps flush out toxins from your body, enhancing overall wellbeing.
  • Cognitive Function Improvement: Regular sauna use has been linked to better memory function and a reduced risk of Alzheimer’s disease, according to research studies.
  • Mental Health Boost: Heat exposure can stimulate the production of endorphins – our body’s natural “feel-good” chemicals – thus reducing feelings of stress or anxiety.
  • Pain Relief: A PubMed Central (PMC) study showed that people who used saunas regularly experienced fewer muscle pain and arthritis symptoms than those who didn’t.

Incorporating Sauna Sessions into Your Routine

If you’re new to using saunas for biohacking purposes, start slow. Begin with shorter sessions at lower temperatures, then gradually increase both duration and temperature over time as your tolerance builds up. And don’t forget; hydration is key before any sauna session due to its intense sweat-inducing nature.

For maximum benefits, try combining your regular workouts with post-exercise sauna sessions. This approach not only enhances recovery but also boosts cardiovascular fitness through what’s known as hyperthermic conditioning – an effect similar to aerobic exercise.

You can also use the Sauna as part of contrast therapy, a Sauna and Ice Bath Combo that exercises your cardiovascular system and directly trains your Brown Fat Tissue.

To sum up, incorporating regular sauna sessions into your routine could be one simple yet effective way to achieve optimal health through biohacking.

Morning Sunlight Exposure for Biohacking

Kam getting her morning sunlight into her eyes on a beach in Thailand
Kam getting her morning sunlight into her eyes.

Want to biohack your way to a better you? Try morning sunlight exposure. Try boosting your body naturally and simply – morning sunlight. Plus, it’s free.

Science says that morning sunlight exposure can regulate your internal body clock. Absorb the morning light and your body will comprehend that it’s time to wake up.

The Perks of Morning Sunlight Exposure

  • Happy Vibes: Soak up that sunshine and boost your mood with a surge of serotonin. It’s like a natural happiness injection.
  • Sleep Like a Baby: Let the sun guide your sleep-wake cycle for a night of sweet dreams and deep Zzzs.
  • Power Up: Get an energy boost to keep you going all day. Say goodbye to those mid-afternoon slumps.
  • Immunity Boost: Activate your immune system with vitamin D from the sun.

Aim for 10-30 minutes of direct sunlight within an hour after sunrise to unlock these benefits.

Tips for Embracing Morning Sunlight

  1. Have breakfast outside or by a sunny window. It’s like a delicious meal with a side of sunshine.
  2. Schedule your workouts in the morning. You’ll get a double dose of goodness: exercise and sunlight.

No fancy gadgets or major lifestyle changes are needed. Just a commitment to a healthier, sunnier you. So, what are you waiting for? Let the power of sunshine transform your life.

Transcranial & Intranasal Photobiomodulation for Biohacking

Kam is using the Vielight Intranasal Photobiomodulation unit for Biohacking
Kam is using the Vielight Intranasal Photobiomodulation unit for Biohacking.

For those looking to enhance their cognitive and physical health, TPM and INPM offer a light-based biohacking solution. These biohacking techniques use light therapy to boost your brain and nose.

The Science Behind TPM & INPM

Photobiomodulation is a fancy way of saying “healing with light.” It’s a non-invasive treatment that uses low-level light therapy to make your body feel better. From dermatology to neurology, it’s been proven to work wonders. Studies have shown that when you shine a light on your brain or up your nose, it can improve your mood and brainpower and even reduce inflammation.

Biohack Your Brain with Transcranial Photobiomodulation

With TPM, lasers or LED lights are aimed at specific areas of your head. They penetrate your skin and skull, reaching your brain cells. TPM boosts your mind by stimulating the production of ATP, an energy molecule that enhances brain function. It’s like giving your brain a power-up.

Nasal Light Therapy: A Breath of Fresh Air for Your Health

INPM involves shining light into your nostrils. The light reaches areas rich in blood vessels that are in direct contact with the fluid surrounding your brain. This process increases oxygen levels, promoting better sleep, reducing stress, and improving memory. Research has even shown that it could help fight Alzheimer’s disease.

Tips For Effective Use Of TPM And INPM

  • Pick The Right Device: Choose a device designed for transcranial or intranasal use, with LEDs emitting red or near-infrared light.
  • Safety First: While generally safe, avoid using these therapies if you have epilepsy or photosensitivity disorders.
  • Moderation Is Key: Don’t overdo it. Follow the manufacturer’s instructions on session duration and frequency to avoid overstimulation and unwanted effects.

Fasting for Biohacking

When it comes to biohacking, fasting is all the rage. It’s like hitting the pause button on food, except for water. And it’s not just about shedding pounds – there are many potential health perks too.

Fasting is a form of avoiding food for an extended period of time, usually one or two days, sometimes more. Fasting can be done intermittently or more continuously.

Fasting has been shown to have many benefits, including weight loss, increased energy, decreased inflammation and improved mood.

Fasting is also popular before breathwork; some even use it before cold exposure or sauna. Be careful fasting before ice baths; the cold shock can lower your blood sugar and cause fainting.

The Science Behind Fasting

Your body transitions from burning glucose to using ketones for energy when fasting. It’s like a metabolic switcheroo that can boost brain power and even help you live longer. Science says so.

Different Types of Fasts

  • Intermittent fasting: Skip meals for 16 hours a day or fast for 24 hours twice a week. It’s like a food rollercoaster.
  • Prolonged fasting: Go without food for two days to a week. But don’t go it alone – get medical supervision.
  • Time-restricted eating: Eat all your daily calories within six to eight hours. It’s like a food curfew.

Potential Health Benefits of Fasting

Fasting can aid weight loss and help regulate insulin levels, promote heart health and stimulate muscle growth. Plus, it might make you live longer, think better, and slow down aging.

Mental Clarity Through Fasting

When you fast, your brain might get a boost. The science isn’t crystal clear, but it could be because your body burns fats instead of sugars for fuel. No more sugar crashes, just steady brain power.

But before you dive into fasting, talk to a healthcare pro, especially if you have medical stuff. Safety first, folks.

FAQs in Relation to Biohacking

What is an example of biohacking?

An example of biohacking is using the Wim Hof Method, which combines breathwork and cold exposure to level up your physical and mental health.

What do biohackers eat?

Biohackers chow down on whole foods, lean proteins, and healthy fats like avocados and nuts, while giving processed foods the cold shoulder. Some even dabble in intermittent fasting.

What is the most extreme biohacking?

If you’re into pushing boundaries, implanting microchips or magnets into your body for superhuman senses or digital wizardry takes the cake for extreme biohacking.

Is biohacking the future?

Absolutely. Biohacking has the potential to revolutionize healthcare, wellness, and human performance, paving the way for an epic future.


Biohacking offers innovative techniques and practices to boost our health and wellness. 

Incorporating ice baths into our routine can improve recovery, reduce inflammation, and increase mental resilience. Breathwork exercises optimize breathing patterns for better focus, relaxation, and stress management.

Red light therapy promotes cellular regeneration and skin health, while saunas aid in detoxification and cardiovascular conditioning.

Morning sunlight exposure boosts vitamin D levels for optimal bone health, mood regulation, and circadian rhythm synchronization.

Transcranial and intranasal photobiomodulation enhance cognitive function through targeted light therapy. Lastly, fasting improves metabolic flexibility, promotes autophagy for cell renewal, and supports weight loss goals.

With these biohacking tools, we can take control of our well-being and unlock the potential for optimal performance in all aspects of life.

It also modifies one’s body to cope with extreme conditions.

Biohackers are usually very health-focused and are willing to try anything that will positively impact their lives.

Dave Asprey popularised the term “Biohacking” when he launched Bulletproof Exec. Dave says biohacking describes a high-tech form of self-experimentation used to form personal health and well-being. He uses it to mean “the art and science of changing one’s environment, habits, and life to improve the quality of one’s life.

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