Biohacking, an emerging term and trend these days, refers to incremental shifts we can make in order to “hit the reset button” on both body and lifestyle. Biohacking involves making small, strategic changes to current habits and behaviors, while also encompassing alterations to our biology and/or environment. Such behavior likewise can have a positive effect on cognitive function, weight management, and physical/mental /emotional performance. Successful biohacking involves gaining a deeper understanding of how the body works at a molecular level; from there, adding in tools, data, and strategies help to optimize the body’s functionality. Read on to learn about this unique way of approaching desired changes for the year ahead.
Body Biohacking
Biohacking involves using science, technology, and a daily process of trial-and-error to enhance both body and mind. This endeavor works, for a client striving for peak physical performance, a professional looking to boost productivity, or a healthy senior focused on longevity.
“Biohacking seems to be a new word for lifestyle modification, which is something primary care physicians always talk to our patients about — changing their lifestyle to improve their health,” says Lorien Ahn, MD, a physician of Internal Medicine at Scripps Clinic Rancho Bernardo.
“For example, I tell my patients not to use coffee to wake them up,” Dr. Ahn says. “You need to allow your body to wake up naturally. Your first cup of coffee shouldn’t be until at least a few hours after you wake up.”
The Difference Between Biohacking and Biotechnology
Biotechnology, a largely regulated industry, encompasses any type of science that boasts the goal of pairing biology with new technology. Biohacking, considered the quieter relative, makes frequent use of biotechnology, but does not require it in order to facilitate changes to one’s lifestyle or mindset.
When first embarking upon a body-based biohacking journey, many individuals choose to look first at their typical diet, exercise and mindfulness habits, things that they can easily alter. Data-based tracking wearables, including the FitBit or Apple Watch, often figure prominently here, coupled with an optimal nutrition plan and perhaps introducing the concept of music in everyday life. Once an individual masters these, and has a firm grip of all aspects involved in his daily lifestyle, the next steps in body-based biohacking take many folks into uncharted territory.
A Brave New World
Popular motivational speaker Tony Robbins often delivers talks on this topic, revealing his 3 favorite biohacking methods: cryotherapy, red light therapy and dynamic sequential compression. Blending these methods provides him with great personal insight, which he often shares: “It’s invigorating, strengthening and allows me to recover so much faster and perform at a higher level.”
If this seems like a foreign concept, we must acknowledge the ever-evolving nature of body biohacking. A strategy of changing one’s chemistry and physiology through science and self-experimentation, with a goal of increasing energy and vitality, may come across as daunting. Consider the concept of genetic engineering, with which we have some level of familiarity from the media. A technology known as CRISPR (clustered regularly interspaced short palindromic repeats) actually allows individuals to edit their own genetics. As we might gather, this highly controversial process remains completely unregulated, existing only on the fringes of the biohacking realm. However, it does merit consideration!
With endless possibilities, dare we allow ourselves to get fully immersed in the idea that we can change our bodies and our brains, ultimately evolving into smarter, faster and better human beings?
What To Expect in the Future
While personal trainers may still adhere mostly to traditional methods of helping clients gain strength, power, and overall healthier bodies, many atypical means of restorative therapy exist, offering interesting and varied methods of body biohacking.
1. Cryotherapy
This fairly new science, involving exposure of one’s entire body to extremely low temperatures, seeks to elicit severe vasoconstriction. Upon returning to a normal temperature, a rush of blood re-enters the tissues, delivering an abundance of nutrients and minerals as well as a highly desired endorphin rush.
In our busy and often overly structured lives, the fact that cryotherapy can confer significant bodily improvements in about 3 minutes accounts for its rise in popularity. This small investment in time pays off with an invigorating, restorative experience.
Popular power athletes such as runner Usain Bolt and boxer Floyd Meriweather employ cryotherapy as part of their sports recovery program, enabling them to perform at their best. For the past four years, use of cryotherapy in this country technique has consistently doubled in growth.
2. Red light therapy
Too much time spent indoors, whether working in an office or training in the gym, may not pave the way for optimal health/performance success. The human body as a whole, and the brain in particular, require light to function at their best. Exposure to the sun serves to provide an important dose of vitamin D, but it boasts positive benefits in a variety of physiological and emotional ways.
Scientists currently focus their research on light wavelengths between 600 and 900 nanometers (red to near-infrared wavelengths) and their benefits to the body. How does this unique range of light waves impact us and, furthermore, can we manipulate its use to “biohack” the body?
As the body absorbs these waves of light through the skin, to a depth of about 8 to 10 millimeters, a plethora of mitochondrial chromophores absorb the photons. This in turn activates a number of nervous system and metabolic processes: electron transport, adenosine triphosphate (ATP) nitric oxide release, blood flow and diverse signaling pathways. Activation of stem cells allows increased tissue repair/healing. All of these factors have led to the increase in red light therapy as a means of body biohacking, finding use as a treatment for pain relief, a reduction of the inflammatory response, and the restoration of certain bodily functions.
While not readily accessible, more and more locations seem have started to offer infrared light therapy services. Rheumatologists and dermatologists offer such services to select patients; gyms and fitness centers now offer treatments; medical-type spas likewise offer infrared treatments.
3. Compression therapy
The lymphatic system, often referred to as “the sewage system of the body”, facilitates the elimination of waste and lactic acid that builds up from exercise and natural bodily processes. Compression therapy increases blood flow to certain parts of the body, helping to flush out toxins and expedite healing.
4. OsteoStrong
A decrease in bone health creeps up on us right along with the ageing process. This includes bone density and overall bone loss. Until we reach the age of 30, both males and females build more bone at a faster rate than bone loss, reflecting how healthy bodies consistently strengthen bones and strive to maintain bone density. However, after passing that third decade of life, women typically lose about 2% of their bone density each year, a process that continues unfolding even a few years after the onset of menopause. This leaves women vulnerable to a higher incidence of fractures and osteoporosis.
Men lose bone density at a much slower rate, but the process continues up until the age of 65. Despite the fact that males enjoy adequate bone mass for a longer period of time, they do in fact succumb to an increased risk of fractures as well as osteoporosis.
The body biohack known by the trademark name OsteoStrong utilizes a series of robotic musculoskeletal treatment devices. A stimulus to the central nervous system triggers osteogenesis, or new bone growth. In this manner, Osteostrong delivers an equivalent emulation of high-impact stress to the body, enabling individuals (largely an older demographic) to derive all the benefits of impact without the associated risks.
5. Functional music
The human brain boasts over 100 billion neurons that constantly use electricity to communicate with one another. In this regard, we can easily liken the brain to Grand Central Station. If you have ever experienced standing in a crowded room where everyone tries to speak simultaneously and over everyone else at an elevated decibel level, you understand the challenges it can provoke. Indeed, the brain sometimes finds it difficult to concentrate on the more important tasks at hand amid all of this “chatter”. This describes an ideal scenario for introducing music biohacking.
Scientists measure brain activity as a wave-like pattern, the specifics of which determine if we feel alert, sleepy, relaxed or stressed. Many external forces can affect the brainwaves, including the activity in which one currently engages, whether adequate/restorative rest was achieved the night prior, or even what one just consumed an hour ago.
We can predictably and reliably alter our brainwaves through exposure to a consistent sound wave. “Audio entrainment”, a form of music biohacking, uses beats and tones to synchronize with brain waves and induce a meditative, relaxed state. Through the use of specific apps such as Brain.fm, one can actually customize programs for his individual brain and the activities he wishes to accomplish. If this seems a bit too far-fetched for comfort just yet, we can still change both mood and mindset by listening to a favorite playlist while exercising, cooking a holiday meal or commuting to work.
6. Gratitude
Do you envision yourself as a “glass half-full” or a “glass half-empty” individual? One’s view on life in general can largely influence his moods, how he treats others and his overall perception of fulfillment. When we exhibit a mindset of abundance and gratitude, the brain can remain consistently grateful for everything that comes our way. In this manner, we find ourselves always focused on the positive.
Many individuals, indeed a significant portion of today’s population, struggle with adopting this type of perspective. Changing a mindset requires discipline and practice. It forces us out of a comfort zone, challenging us to consistently refocus the brain to find and embrace the positive in every situation. The following biohacking techniques can help facilitate this process ~
- Keep a gratitude journal: write three to five things you’re grateful for every day. This helps reframe and allows you to focus on the positive and reflect on all the good things that have occurred since waking.
- Take a gratitude walk: get out in nature and give thanks by sending positive energy vibes to every living thing you see.
- Write a weekly letter of gratitude: select a recipient someone who played a meaningful role in your life at some point in the past or on a daily basis.
- Start each day with a ritual: consider meditating upon rising, setting an intention for gratitude in everything you encounter.
7. Supplements
Every day personal trainers, life coaches and dietitians extoll the virtues of exercising, eating prudently and cultivating a positive mindset. Upon completing this groundwork, we can take biohacking a step further by considering the addition of supplements. In past articles, we have explored the vast and varied world of supplements, many of which promise to improve focus, increase energy and help the body derive the most bioavailable forms of nutrients. Careful consideration and research can pave the way for some of the healthier options on today’s specialty store shelves.
Biohacking For Athletes
Biohacking originated in the competitive and professional athlete arena. For quite some time, scientists and coaches alike found ways to collect accurate data from the bodies of professional athletes in an effort to maximize performance. While these athletes typically enjoy the support of teams of nutritionists, psychological coaches and other experts, the majority of regular amateur gym afficionados must rely on other means. We can draw upon some of the key biohacks utilized in the competitive sports arena, and share them with our clients. Consider the following ~
- Visualisation: picturing an event, competition or even a tough day of training can increase the athlete’s chances of success.
- Cold training: cold showers and/or ice baths foster muscle recovery and can reduce inflammation.
- Altitude training: given the lower content of oxygen at high altitudes, training in such an atmosphere may improve oxygen uptake as well as its effective utilization in the body.
- Food supplements: branched-chain amino acids (leucine, isoleucine and valine) can support muscle building and recovery.
The Final Word: Is Biohacking Safe?
As with any journey of self-improvement, safety ideally should remain a top priority. The same holds true for the world of body biohacking. Some hacks may appear straightforward and simple, but can still pose risks if not approached with care. Specifically, ice baths may not serve as an ideal option for individuals with any underlying heart conditions. In a similar vein, the FDA advises against “young blood” transfusions, where older people receive transfusions of plasma from younger individuals. The FDA warns that claims of this treatment reversing aging and memory loss remain unproven, and could potentially cause harm.
Carefully consider all of the options for body biohacking, researching as thoroughly as possible prior to engaging. The theories seem enticing, though, and the future may hold great potential for restorative health right along with strength training, aerobic exercise and healthy diets.
References:
https://www.tonyrobbins.com/blog/adopt-abundance-mindset
https://pmc.ncbi.nlm.nih.gov/articles/PMC4126803/
https://www.tonyrobbins.com/blog/biohacking-for-beginners
https://www.osteostrong.me/the-experience/science/
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
