What Is Biohacking?
Biohacking is about taking control of your biology to achieve peak performance. As Gary Brecka explains, it’s not about expensive gadgets—it’s about leveraging free or accessible practices like cold exposure, sunlight, and breathwork to enhance energy, focus, and resilience (The Ultimate Human). Many biohackers now combine these natural tools with biohacking peptides to support cognitive clarity and physical recovery. Whether it’s improving sleep or boosting mitochondrial function, peptides for biohacking are gaining attention. Biohacking peptides like BPC-157 or CJC-1295 are often used alongside habits like breathwork and cold therapy. Biohacking ranges from simple habits, like adjusting your sleep routine, to advanced techniques, like using wearables to track biometrics or incorporating performance-enhancing peptides. The goal is to experiment, track results, and personalize what works for your body. For many, biohacking peptides are essential tools in optimizing energy, resilience, and longevity. Including peptides for performance and wellness in your protocol can accelerate your biohacking results, making you the scientist of your own health.
Biohacking Essentials
Sleep
Soak up morning sunlight to boost energy and regulate your circadian rhythm.
Cold Therapy
Use cold showers or plunges to enhance circulation and speed up muscle recovery.
Hot Therapy
Relax in saunas to reduce stress and improve cardiovascular health.
Sunlight
Get morning sunlight to regulate your circadian rhythm and lift mood.
Supplements
Boost performance with peptides like BPC-157 from Longevity Peptides.
Technology
Track progress with wearables like WHOOP to optimize fitness and sleep.
Other
Explore meditation or breathwork to enhance mental clarity and resilience.
Red Light Therapy
Red light therapy enhances cellular repair and energy production, supporting skin health, muscle recovery, and inflammation reduction for optimized wellness.
Biohacking for Beginners
Biohacking peptides is the practice of making intentional changes to your lifestyle, diet, environment, and biology to optimize physical and mental performance. It combines science, technology, and ancient practices to help you live healthier, perform better, and potentially extend your lifespan. Human biologist and biohacker Gary Brecka, founder of The Ultimate Human, emphasizes returning to natural principles like sunlight, movement, and breath to unlock your body’s potential (The Ultimate Human). This guide introduces beginner-friendly biohacking techniques, inspired by Brecka’s protocols, to help you start your journey toward optimal health.
Cold Therapy
Cold therapy, a cornerstone of biohacking, involves exposing your body to cold temperatures to reduce inflammation, boost dopamine, and improve recovery. Gary Brecka highlights its ability to redirect blood flow, activate brown fat, and enhance mental clarity (Eightify). A simple way to start is with cold showers—just 3 minutes under cold water can kickstart these benefits. For a more immersive experience, consider The Plunge, a premium cold plunge tub that chills water to 39°F for consistent, at-home therapy (The Plunge).
Best Practices:
- Start with 30 seconds of cold exposure and gradually increase to 3 minutes.
- Focus on steady breathing to manage the initial shock.
- Use after workouts to reduce muscle soreness or in the morning for an energy boost.
- 3-6 Minutes at 50 degrees and below.
Hot Therapy: Saunas
Hot therapy, particularly through saunas, complements cold therapy by promoting detoxification, improving circulation, and aiding muscle relaxation. Brecka advocates for infrared saunas, which penetrate deeper into tissues to enhance cardiovascular health and recovery (Eightify). Regular sauna use mimics the benefits of aerobic exercise by increasing heart rate and blood flow (InsideTracker).
Best Practices:
- Aim for 15–20-minute sessions at 140–180°F, 2–3 times per week.
- Hydrate before and after to replace lost fluids.
- Combine with cold therapy (e.g., a cold shower post-sauna) to maximize vascular benefits.
- Consider products like the Higher Dose Infrared Sauna Blanket for home use (Higher Dose).
Sleep Optimization
Sleep is the foundation of biohacking, as it drives regeneration, hormone balance, and cognitive function. Brecka calls it the most critical biohack, noting that consistent sleep schedules prevent degenerative diseases (The Ultimate Human). Tracking sleep with wearables like the Apple Watch (Apple), WHOOP (WHOOP), Oura Ring (Oura), or Eight Sleep (Eight Sleep) provides data on sleep duration, heart rate variability (HRV), and REM cycles to optimize your routine.
Cooling Therapies:
- Products like Eight Sleep’s Pod 4 use AI-powered cooling to maintain an optimal sleep
- temperature, helping you fall asleep faster and stay asleep longer (Eight Sleep).
- Keep your bedroom at 60–67°F and use breathable bedding.
Best Practices:
- Stick to a consistent bedtime and wake-up time.
- Avoid screens 1–2 hours before bed or wear blue light glasses (GUNNAR).
- Create a wind-down routine with meditation or reading.
Cooling Therapies:
- Products like Eight Sleep’s Pod 4 use AI-powered cooling to maintain an optimal sleep
- temperature, helping you fall asleep faster and stay asleep longer (Eight Sleep).
- Keep your bedroom at 60–67°F and use breathable bedding.
Best Practices:
- Stick to a consistent bedtime and wake-up time.
- Avoid screens 1–2 hours before bed or wear blue light glasses (GUNNAR).
- Create a wind-down routine with meditation or reading.
Sunlight Exposure
Morning sunlight exposure is a free biohack that regulates your circadian rhythm and boosts natural vitamin D production. Brecka emphasizes getting outside at first light to reset cortisol and melatonin receptors, improving sleep quality and energy levels (Eightify). Just 10–20 minutes of natural light can signal your body to wake up and align its internal clock.
Best Practices:
Red Light Therapy
Red light therapy (RLT) is a cutting-edge biohacking tool that leverages low-level red and near-infrared light to supercharge cellular function, delivering a wide range of health benefits. By stimulating mitochondrial energy production, RLT accelerates tissue repair, reduces inflammation, enhances skin health, improves sexual function, and supports overall vitality, making it a go-to for biohackers aiming to optimize performance, recovery, and longevity (Healthline, Cleveland Clinic).
Benefits:
Best Practices:
Supplements
Supplements can enhance biohacking by addressing nutrient deficiencies and supporting performance. Brecka recommends amino acids and other essentials to fuel cellular repair and energy production
Amino Acids: PerfectAmino
by BodyHealth provides essential amino acids in the ideal ratio to prevent muscle loss during fasting or exercise, without breaking a fast (BodyHealth). Take before fasted cardio for optimal results. Aim for 5-15 grams daily
https://bodyhealth.com/collections/perfectamino
Creatine Monohydrate
A well-researched supplement, creatine boosts muscle strength, recovery, and cognitive function. Aim for 3–5 grams daily
Peptides
Link to Understanding Peptides
Resveratrol
Anti-aging antioxidant supporting cardiovascular health and longevity. Activates sirtuins 200-500 mg daily with a meal.
Coenzyme Q10 (CoQ10)
Supports mitochondrial energy production and heart health. Reduces oxidative stress and fatigue. Levels decline with age 100-200 mg daily with a fatty meal
Best Practices:
- Consult a healthcare professional to tailor supplements to your needs
- Use high-quality, third-party-tested products to ensure purity.
Technology and Wearables
Wearable technology empowers biohackers to track biometrics and make data-driven decisions. These devices monitor heart rate, sleep, activity, and stress, providing insights to fine-tune your habits. (put links to site that open an additional tab)
Lumen
A metabolism tracker that measures breath to optimize diet and energy (Lumen). https://www.lumen.me
Best Practices:
- Review data weekly to identify patterns, like low HRV indicating stress or poor sleep.
- Sync wearables with apps like Health or Strava for a unified dashboard.
- Start with one device to avoid data overload.
3 Day Water Fasting
Gary Brecka’s 3-day water fast involves consuming only spring water (3 liters daily) on days 2 and 3, with day 1 including 2 liters of water and 32 oz of organic bone broth, plus electrolytes/amino acids. It aims to promote autophagy, improve insulin/leptin sensitivity, and lower chronic disease risk factors, but requires preparation and medical consultation for certain conditions. Day 4 eases back into solid foods with light options like broth or yogurt. Consult a healthcare professional before starting.
Link to Download the 3 day water fast guide.
Ill send this separately.
Additional Biohacking peptides Tips
Breathwork:
Practice deep breathing (e.g., 4-7-8 technique) to reduce stress and improve oxygen intake, as Brecka suggests (Eightify).
Grounding
Walk barefoot on grass or sand to release ions and boost serotonin, a practice Brecka champions for mood and circulation or get a PEMF Matt or Blanket.
Intermittent Fasting
Align eating windows with your circadian rhythm (e.g., 8-hour window from noon to 8 PM) to improve metabolism and reduce inflammation (InsideTracker).
