Biohacking has become a buzzword in the world of health, wellness, and fitness, promising everything from boosted brainpower to enhanced endurance. With its roots in Silicon Valley and ties to the tech world, biohacking is often marketed as the ultimate way to optimize your body and mind. But how much of it is science, and how much is snake oil? In this blog, I’ll unpack the origins of biohacking, the evidence (or lack thereof) behind popular practices, and practical advice on how to focus on what truly works for long-term health and performance.

What Is Biohacking?

Biohacking is broadly defined as using biology, science, and technology to optimize human performance. According to the Merriam-Webster definition, biohacking involves biological experimentation, such as gene editing or using drugs and implants, often outside traditional medical or scientific settings.

In practice, however, biohacking encompasses everything from everyday habits like sleep optimization to extreme interventions like DIY gene editing. It also includes practices like fasting, meditation, infrared light therapy, and wearable tech.

While some biohacks, like improving sleep and eating nutrient-dense foods, are evidence-based, others stray into pseudoscience territory. Practices like “teenage blood transfusions,” extreme fasting, or $30,000 microwave-proof tents promise dramatic results but lack robust scientific backing.

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The Origins of Biohacking

The term “biohacking” entered the lexicon in the late 1980s, with roots in Silicon Valley and ties to the transhumanism movement, which advocates using technology to enhance human capabilities. It was popularized by figures like Dave Asprey, the founder of Bulletproof Coffee, who claimed his yak-butter-infused coffee and other interventions transformed his health and performance.

While the original goal of biohacking was to democratize science and biology, allowing non-scientists to explore innovative health practices, it quickly became commercialized. Today, biohacking is heavily influenced by Silicon Valley culture, blending science with capitalism. Many interventions are marketed to appeal to tech-savvy individuals eager to “optimize” every aspect of their lives.

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The Rise of Biohacking Culture

Biohacking culture thrives on extreme behaviors packaged as life-changing interventions. Practices like cold plunges, fasting, and wearable tech dominate social media feeds and podcasts. However, the movement also tends to exaggerate claims, often veering into pseudoscience.

For example:

• Infrared saunas: Promoted for “cellular regeneration” and “detoxification,” these saunas have limited scientific evidence to back their health claims.
• Young blood transfusions: Once a Silicon Valley trend, this practice promised anti-aging benefits but lacked human studies and was flagged by the FDA as unsafe.

While some biohacks are harmless, others can distract from sustainable health habits and even pose risks. For instance, extreme fasting might cause hormonal imbalances or disordered eating patterns, especially in athletes who need adequate energy for performance and recovery.

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Biohacking and Endurance Athletes

As a sports dietitian, I’ve seen biohacking trends infiltrate the endurance sports world, particularly among male athletes. While the promise of “hacking” performance is tempting, focusing on trendy interventions often diverts attention from evidence-based practices that truly enhance endurance.

For athletes, biohacking might include:

• Intermittent fasting: While fasting has gained popularity, it can be detrimental for endurance athletes who need consistent energy intake to fuel long workouts and races.
• Nootropics: Substances marketed to boost cognitive performance, like caffeine and creatine, are effective when used appropriately. However, less-researched supplements can pose safety concerns.
• Wearable tech: Devices like heart rate monitors and sleep trackers can provide valuable data, but over-reliance on these tools can cause stress and obsession over metrics.

The best “biohack” for endurance athletes? Consistently following tried-and-true strategies: balanced nutrition, adequate sleep, effective training plans, and recovery practices.

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Why Biohacking Appeals to Athletes

Biohacking appeals to athletes because it promises quick fixes and optimization without requiring major lifestyle changes. In my experience, endurance athletes often feel overwhelmed by training demands, work, and family obligations. This can make biohacks that promise rapid results—like supplements or extreme diets—particularly attractive.

However, quick fixes rarely deliver sustainable results. True performance gains come from long-term investments in health and fitness, including:

• Prioritizing daily nutrition
• Following evidence-based training protocols
• Addressing mental health and stress management

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Separating Fact from Fiction: What Works in Biohacking?

Not all biohacks are created equal. Here are examples of what works, what doesn’t, and what to approach with caution:

Proven Biohacks

1. Sleep Optimization: Getting 7-9 hours of quality sleep improves recovery, performance, and cognitive function.
2. Meditation: Reduces stress and improves focus, which can enhance athletic performance.
3. Altitude Training: Improves endurance by increasing red blood cell production.
4. Caffeine: A well-researched ergogenic aid for endurance performance when used in appropriate doses.

Overhyped or Risky Biohacks

1. Extreme Fasting: Risks include energy depletion, hormonal imbalances, and impaired recovery.
2. Infrared Saunas: Limited evidence supports claims of detoxification or cellular regeneration.
3. Teenage Blood Transfusions: No human studies validate anti-aging benefits, and the FDA warns against it.

Nuanced Practices

1. Cold Plunges: Effective for reducing inflammation but shouldn’t replace consistent recovery practices.
2. Nootropics: Caffeine and creatine are effective, but experimental supplements require caution.
3. Wearable Tech: Useful for tracking progress but shouldn’t cause stress or over-analysis.

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Red Flags in Biohacking Claims

To navigate biohacking culture, watch for these red flags:

• Sensational language: Words like “boost,” “hack,” “optimize,” and “cure” often signal overblown claims.
• Single case studies: Anecdotal evidence, especially from influencers, isn’t a substitute for robust research.
• Lack of scientific backing: Look for peer-reviewed studies, not just claims from product websites.
• High costs: Expensive interventions often fail to deliver results that justify the price tag.

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The Danger of Biohacking Culture

Beyond questionable science, biohacking culture can exacerbate unhealthy behaviors. A 2019 study in The Lancet identified biohacking as an emerging trend contributing to eating disorders among men and adolescent boys. Practices like extreme fasting and restrictive diets are often framed as health optimizations but can mask underlying mental health concerns.

Biohacking also promotes a culture of constant productivity and optimization, often at the expense of well-being. For endurance athletes, this focus can lead to overtraining, burnout, and stress from trying to implement multiple “hacks” at once.

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Practical Advice for Sustainable Health and Performance

Rather than chasing biohacks, endurance athletes should focus on evidence-based strategies that deliver long-term results:

1. Balanced Nutrition: Eat a variety of whole foods to fuel performance and recovery.
2. Prioritize Sleep: Build consistent sleep routines to enhance recovery and focus.
3. Stress Management: Incorporate mindfulness, yoga, or therapy to support mental health.
4. Consistent Training: Follow a structured plan tailored to your goals and abilities.
5. Recovery Practices: Use proven methods like active recovery, stretching, and massage.

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Conclusion: The True “Biohack” Is Hard Work

While biohacking culture offers flashy promises, the reality is that sustainable health and performance require consistent effort. Quick fixes rarely deliver meaningful results, and many interventions marketed as revolutionary are either overhyped or unsupported by science.

For endurance athletes, focusing on fundamental practices like balanced nutrition, quality sleep, and effective training is far more impactful than chasing the latest trends. True optimization comes not from shortcuts but from a commitment to evidence-based habits that support long-term health and well-being.

When in doubt, consult trusted experts like sports dietitians and coaches to guide you toward practices that truly work. And remember: the most effective “biohack” is often just doing the basics—better.

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Biohacking Next Steps

If you’re curious to dive deeper into the world of biohacking and separate the science from the pseudoscience, tune in to my latest podcast episode: “Biohacking: Breakthrough or Bro Science?” on Your Diet Sucks.

Learn about the history, trends, and evidence (or lack thereof) behind popular biohacks, and discover what truly works for long-term health and performance. Listen now on your favorite podcast platform!