Not only is the development of our nutritional supplements a result of my experience in daily practice, but the weekly blog posts also stem from intensive exchanges with our patients. Lately, I've encountered several people, especially younger ones, who seek my advice, using self-collected data from various gadgets (e.g., smartwatches or fitness trackers) to integrate this data into their health narrative.
Biohacking as a trend for self-optimization has existed for some time, but the term was coined around the turn of the millennium, particularly by the American "lifestyle guru" Dave Asprey around 2005 in the USA, who is considered the "father of biohacking." While its roots lie in the performance-oriented sports of the 1970s and 80s, it gained massive popularity worldwide from 2010 onwards, including in Germany, due to technological advances and the internet. Today, biohacking is a lifestyle that is largely focused on structuring a significant portion of one's behavior towards self-optimization . "The biohacker" wants not only to optimize their body on various levels, but often also to maximize it. As a first step, a biohacker must understand their own organism. To do this, they measure and analyze various bodily functions. With the help of smartwatches, fitness trackers, and similar gadgets, as well as self-tests, much can now be measured independently. From the data, measures for self-optimization and performance maximization are derived. These can be divided into four pillars:
1. Nutrition
Biohackers aim to maximize their physical and mental performance through their diet . To achieve this, they want to consume all necessary nutrients and avoid any foods containing problematic substances, such as artificial additives. For this purpose, biohackers often take dietary supplements. Extreme diets such as ketogenic or carnivorous diets, excessive protein intake, or fasting are sometimes pursued.
2. Physical fitness
The fundamental basis for the body in biohacking is regular exercise and fitness combined with sufficient regeneration . In addition to sometimes extreme physical training, supplements are intended to support muscle growth and regeneration. Cold training in the form of ice baths or cold showers is said to improve muscle regeneration and reduce inflammation. Altitude training optimizes oxygen uptake and utilization throughout the body. These measures are also intended to strengthen the mitochondria. When the mitochondria are healthy and strong, our cells, and consequently our entire organism, function better.
3. Spirit
Biohackers use various techniques to maximize their cognitive performance and concentration, as well as to strengthen their mental health. Optimizing nutrition and physical well-being forms the basis for a strong mind in biohacking. Practices include meditation and mindfulness training, as well as nootropics, which are intended to improve cognitive abilities. Of course, sleep must also be optimized. For this, biohackers use melatonin products or try to stimulate the body's own melatonin production and follow routines that promote sleep quality. Biohacking certainly has many advantages; it involves an intensive engagement with one's own body, and many of the desired routines or supplements are quite beneficial.
But despite all efforts to meaningfully improve health on many levels through nutrition, exercise, and sleep, there are unfortunately also negative developments associated with this self-optimization. Independently analyzing one's body and defining health measures carries a high potential for error. Extreme diets, extreme lifestyle routines, or the arbitrary use of dietary supplements can be detrimental to health.
Not all recommendations are suitable for everyone. People are not only genetically unique – what is appropriate for one life situation can be absolutely contraindicated in another. Different rules sometimes apply to women in particular , because the female body, due to its complex hormonal cycle, reacts completely differently than a male body.
According to the University Hospital Zurich, biohackers have an increased risk of suffering from psychological compulsions and disordered eating. The biohacker's technological dependence sometimes leads to a loss of body awareness.
The dangerous thing is that self-optimization usually has no beginning or end . We strive for an ever-better self, which means we never experience a sense of satisfaction. Self-optimization can quickly become excessive and negatively impact our mental health. The consequences can range from depressive moods and pronounced stress to burnout.
Extremes are undesirable in any context, yet it's important to mention that the few critical thoughts on biohacking shouldn't lead to the impression that we view mindful health awareness critically. We support more exercise, a conscious diet in line with the Mediterranean diet, a significantly greater focus on relaxation and regeneration, as well as the targeted use of nutritional supplements where deficiencies exist and they are indicated.
The body is a holistic unity of body, mind, and soul that cannot be maximized indefinitely. Looking at the "Blue Zones," we often find very old people who, even in areas far removed from the high-tech world, age remarkably healthily and happily. Similarly, holistic medical systems like Ayurveda or Traditional Chinese Medicine (TCM) emphasize a balanced "Yin-Yang" system rather than maximum self-optimization. We should always keep this in mind when collecting valuable health data.