Knowledge Hub
Biohacking Guides
Deep, evidence-rated guides on every major biohacking method. Science, protocols, real experiences, community consensus, and trusted equipment recommendations, all in one place.
61 guides
Heat TherapyInfrared Sauna: The Complete Guide
Regular sauna use is one of the strongest lifestyle interventions linked to reduced cardiovascular mortality in decades of Finnish research. This guide covers how infrared saunas work, Huberman and Rhonda Patrick's protocols, what you'll actually feel, the risks nobody mentions, and what 10,000+ Reddit users report.
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Cold TherapyCold Exposure: The Complete Guide
Deliberate cold exposure is one of the most accessible biohacks with measurable effects on norepinephrine, dopamine, metabolism, and mental resilience. This guide breaks down the Huberman protocol (11 min/week), the Wim Hof method, what happens to your body, and how to build a sustainable practice.
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Light TherapyRed Light Therapy: The Complete Guide
Red and near-infrared light therapy (photobiomodulation) uses specific wavelengths to enhance mitochondrial function, accelerate recovery, and support skin health. This guide explains the science, optimal wavelengths, daily protocols, and how to evaluate the crowded device market.
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Sleep OptimizationSleep Optimization: The Complete Guide
Sleep is the foundation every biohacker builds on, Huberman calls it the #1 performance enhancer. This guide covers the science of sleep stages, temperature regulation, light protocols, tracking with wearables, and the complete toolkit for deep restorative sleep.
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SupplementsNAD+ & Longevity: The Complete Guide
NAD+ is one of the most critical molecules in human biology, essential for energy, DNA repair, and activating longevity pathways. Levels decline ~50% between ages 40–60. This guide explains what NAD+ does, whether supplementation works, NR vs NMN debate, and how to test your levels.
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Diagnostics & TestingContinuous Glucose Monitoring: The Complete Guide
A continuous glucose monitor (CGM) reveals how YOUR body responds to food in real-time, not population averages. Dave Asprey calls it the most impactful health tool he's used. This guide covers how CGMs work, what you'll learn, and how to use the data to optimize energy, weight, and long-term metabolic health.
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Wearables & TrackersHRV & Recovery Tracking: The Complete Guide
Heart rate variability (HRV) is the most actionable biometric for biohackers, it tells you when to push hard and when to rest. This guide explains what HRV means, how Oura and WHOOP use it, lifestyle factors that destroy recovery, and how to actually use the data.
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PeptidesPeptides for Recovery & Longevity: A Beginner's Guide
Peptides are short chains of amino acids that act as signaling molecules in the body. The biohacking community uses them for recovery (BPC-157), tissue repair (TB-500), and longevity (epitalon). This guide explains the science, the evidence gaps, sourcing risks, and legal status, especially relevant for NZ and international readers.
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SupplementsCreatine: The Complete Guide
Creatine monohydrate is one of the few supplements with decades of human research, not just for muscle and strength, but increasingly for brain energy, recovery, and healthy aging. This guide covers dosing, loading, what form to buy, and who actually benefits.
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SupplementsMagnesium: The Complete Guide
Up to 50% of adults may not meet optimal magnesium intake. It's involved in 300+ enzymatic reactions, sleep, muscle recovery, stress, and heart rhythm all depend on it. This guide breaks down which form to take, when, and how much.
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Procedures & TreatmentsHyperbaric Oxygen Therapy: The Complete Guide
Hyperbaric oxygen therapy (HBOT) delivers 100% oxygen at elevated pressure, saturating tissues beyond normal breathing. FDA-approved for wound healing and decompression sickness, but wellness clinics now market it for longevity, brain injury, and athletic recovery. This guide separates approved uses from hype.
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Procedures & TreatmentsStem Cell Therapy: The Complete Guide
Stem cell therapy promises tissue regeneration, anti-aging, and recovery from degenerative conditions. Some applications are FDA-approved; most wellness clinic offerings are experimental, expensive, and poorly regulated. This guide explains what's real, what's risky, and what questions to ask before spending $5,000–$50,000.
Read guideSupplementsBryan Johnson's Blueprint: The Complete Guide
Bryan Johnson spends ~$2M/year on his 'Don't Die' anti-aging protocol, the most measured human body in history. Blueprint includes 100+ daily supplements, precise sleep/calorie timing, plasma exchange, and relentless biomarker tracking. This guide breaks down what's evidence-based, what's experimental, and what mere mortals can actually adopt.
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Cognitive EnhancementNootropics: The Complete Beginner's Guide
Nootropics, 'smart drugs' and cognitive enhancers, range from daily coffee to prescription modafinil. This guide covers the evidence-backed tier list, the caffeine + L-theanine stack, mushroom nootropics, and why sleep beats any pill.
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Cognitive EnhancementBreathwork: The Complete Guide
Breathwork is the most accessible biohack, free, immediate, and backed by real physiology. From Wim Hof's hyperventilation cycles to Navy SEAL box breathing, controlled breathing shifts autonomic state in minutes. This guide covers protocols, mechanisms, and building a daily practice.
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Wearables & TrackersZone 2 Cardio: The Complete Guide
Zone 2 training, aerobic exercise at a conversational pace, is the most recommended longevity intervention by Peter Attia, Rhonda Patrick, and the longevity community. It builds mitochondrial density, improves metabolic health, and takes 3–4 hours per week. This guide covers heart rate zones, protocols, and tracking.
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Diagnostics & TestingGut Microbiome: The Complete Guide
Your gut microbiome, 100 trillion bacteria, influences immunity, mood, metabolism, and inflammation. Bryan Johnson tests his monthly. This guide covers microbiome testing, evidence-based interventions, and what actually moves the needle vs marketing.
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SupplementsOmega-3 Fatty Acids: The Complete Guide
Omega-3 fatty acids (EPA and DHA) are essential for brain structure, cardiovascular health, and inflammation control. Most Western diets are deficient. This guide covers dosing, quality testing, the Omega-3 Index, and how to choose a fish oil.
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Tools & EquipmentEnvironmental Health: Air & Water Guide
You can't out-supplement a toxic environment. Indoor air quality, water contamination (PFAS, lead, chlorine), and EMF exposure are foundational biohacking concerns. This guide covers practical home upgrades ranked by impact and cost.
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SupplementsVitamin D: The Complete Guide
Vitamin D is technically a hormone, involved in immunity, bone health, mood, and 200+ gene expressions. Deficiency affects ~40% of adults in temperate climates. This guide covers testing, dosing, K2 pairing, and sun vs supplement tradeoffs.
Read guideSupplementsIntermittent Fasting: The Complete Guide
Intermittent fasting (IF) is one of the most practiced biohacks worldwide, popularized by Dave Asprey's Bulletproof approach and validated by decades of metabolic research. This guide covers 16:8 vs OMAD, ketosis timing, autophagy windows, and who should avoid fasting.
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Cognitive EnhancementBulletproof Coffee: The Complete Guide
Bulletproof Coffee, coffee blended with grass-fed butter and MCT oil, is Dave Asprey's signature biohack and the drink that launched the modern biohacking movement. This guide covers the science of fat-fueled mornings, C8 MCT vs C10, mold-free coffee, and how to build the ritual.
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Cognitive EnhancementNeurofeedback: The Complete Guide
Neurofeedback uses real-time EEG monitoring to train your brain toward desired states, more focus, less anxiety, deeper meditation. Dave Asprey invested millions in 40 Years of Zen, claiming IQ gains of 12+ points. This guide separates clinical neurofeedback from consumer devices.
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Cognitive EnhancementVagus Nerve Stimulation: The Complete Guide
The vagus nerve is the master regulator of your parasympathetic nervous system, controlling heart rate, digestion, inflammation, and emotional regulation. Dave Asprey calls vagus nerve toning essential for stress resilience. This guide covers natural stimulation techniques and clinical devices.
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SupplementsTestosterone Optimization: The Complete Guide
Testosterone optimization is one of the most searched biohacking topics, from natural lifestyle interventions to TRT clinics. Dave Asprey discusses hormonal health as core to vitality and longevity. This guide covers evidence-based natural optimization before pharmaceutical intervention.
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SupplementsGlutathione: The Complete Guide
Glutathione is your body's master antioxidant, present in every cell, critical for detoxification, immune function, and mitochondrial health. Dave Asprey calls it 'the most important molecule you need to stay healthy.' This guide covers why oral glutathione fails, liposomal delivery, and NAC as a precursor.
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Cognitive EnhancementLion's Mane Mushroom: The Complete Guide
Lion's mane (Hericium erinaceus) is the most popular mushroom nootropic in biohacking. Animal studies show nerve growth factor (NGF) stimulation; human trials show modest cognitive benefits in mild impairment. This guide covers mechanisms, dosing, product quality, and realistic expectations.
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SupplementsAshwagandha: The Complete Guide
Ashwagandha (Withania somnifera) is the most studied adaptogen in biohacking. Multiple RCTs show cortisol reduction, improved sleep, and modest strength gains. This guide compares KSM-66 and Sensoril extracts, dosing protocols, and important contraindications.
Read guideDiagnostics & TestingBlood Panel Testing: The Complete Guide
Annual bloodwork is the foundation of data-driven biohacking. Peter Attia's framework prioritizes ApoB, insulin, HbA1c, and inflammatory markers over standard lipid panels. This guide covers what to test, how often, where to order, and how to interpret results.
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Sleep OptimizationApigenin for Sleep: The Complete Guide
Apigenin is a flavonoid from chamomile that modulates GABA receptors for sleep support. Andrew Huberman popularized it as part of his sleep stack alongside magnesium threonate and theanine. This guide covers mechanism, dosing, stacking, and realistic expectations.
Read guidePeptidesBPC-157: The Complete Guide
BPC-157 (Body Protection Compound) is the most popular peptide in the biohacking and athletic recovery communities. Extensive animal research shows accelerated healing of tendons, ligaments, gut lining, and muscles. Human clinical data is essentially nonexistent. This guide covers the science, protocols, risks, and legal landscape.
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Heat TherapyContrast Therapy: The Complete Guide
Contrast therapy alternates heat and cold exposure to drive vascular flushing, reduce inflammation, and amplify recovery benefits beyond either modality alone. Popularized by Finnish sauna culture and modern biohackers like Huberman and Patrick. This guide covers protocols, timing, and equipment options.
Read guidePeptidesTB-500: The Complete Guide
TB-500 is a synthetic fragment of thymosin beta-4, a peptide involved in cell migration, angiogenesis, and wound healing. It's widely used alongside BPC-157 for musculoskeletal recovery. Human clinical data is limited; this guide covers the science, protocols, and risks.
Read guideSleep OptimizationGlycine for Sleep: The Complete Guide
Glycine is an amino acid with direct sleep-promoting effects: it lowers core body temperature and improves sleep quality in human trials. At 3g before bed, it's one of the most evidence-backed, affordable sleep supplements. This guide covers mechanism, dosing, and how it fits the Huberman stack.
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Tools & EquipmentGrounding & Earthing: The Complete Guide
Grounding (earthing) connects the body to the Earth's electrical field via direct skin contact with the ground or conductive indoor products. Proponents claim reduced inflammation, better sleep, and improved HRV. The science is mixed but growing. This guide separates mechanism from marketing.
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SupplementsUrolithin A: The Complete Guide
Urolithin A is a gut microbiome metabolite that triggers mitophagy, the selective recycling of damaged mitochondria. Amazentis/Timeline's Mitopure is the first clinically validated urolithin A supplement. This guide covers the science, dosing, and who actually converts ellagic acid from food.
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Sleep OptimizationCircadian Rhythm Optimization: The Complete Guide
Your circadian rhythm governs sleep, hormones, metabolism, and mood. Huberman and Walker's most foundational advice isn't a supplement or gadget, it's light exposure timing. This guide covers the complete circadian protocol: morning sunlight, evening protection, meal timing, and temperature.
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SupplementsCollagen Peptides: The Complete Guide
Collagen peptides are hydrolyzed collagen protein supplements supporting skin elasticity, joint comfort, and gut lining integrity. They're also a significant dietary source of glycine. This guide covers types, dosing, evidence quality, and how collagen fits a biohacking stack.
Read guideSleep OptimizationBlue Light Blocking: The Complete Guide
Blue light after dark suppresses melatonin and disrupts circadian timing. Amber-tinted blue blocking glasses are one of the most cost-effective sleep interventions. This guide covers lens types, timing, and why screen night mode isn't enough.
Read guidePeptidesEpitalon: The Complete Guide
Epitalon (Epithalon) is a synthetic tetrapeptide studied for telomerase activation and pineal gland function. Developed by Russian gerontologist Vladimir Khavinson, it's popular in longevity circles despite limited Western clinical validation. This guide covers the science, protocols, and realistic expectations.
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SupplementsL-Theanine: The Complete Guide
L-theanine is an amino acid from green tea that promotes calm alertness by increasing alpha brain waves and modulating GABA, dopamine, and serotonin. Huberman includes it in his sleep stack; others pair it with caffeine for focused productivity. This guide covers both use cases.
Read guideSupplementsVitamin K2: The Complete Guide
Vitamin K2 activates proteins that direct calcium into bones and teeth while preventing arterial calcification. It's the essential partner to vitamin D3 supplementation. This guide covers MK-4 vs MK-7 forms, dosing, and why D3 without K2 may be incomplete.
Read guideSupplementsRhodiola Rosea: The Complete Guide
Rhodiola rosea is a cold-climate adaptogen used for mental stamina, fatigue resistance, and stress buffering. Unlike sedating adaptogens, rhodiola is typically taken in the morning for calm energy. This guide covers SHR-5 and 3% rosavin extracts, dosing, and how it pairs with ashwagandha.
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Sleep OptimizationMouth Tape & Nasal Breathing: The Complete Guide
Mouth taping encourages nasal breathing during sleep, which may reduce snoring, dry mouth, and fragmented sleep architecture. Popularized by James Nestor's 'Breath' and the Buteyko community, it's one of the cheapest sleep biohacks. This guide covers safe taping methods and contraindications.
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SupplementsBerberine: The Complete Guide
Berberine is a plant alkaloid that activates AMPK and lowers blood glucose comparably to metformin in some trials. Biohackers use it for metabolic health, CGM optimization, and longevity signaling. This guide covers 500mg dosing, GI side effects, and CGM pairing.
Read guideSupplementsNAC (N-Acetyl Cysteine): The Complete Guide
NAC is the most bioavailable precursor to glutathione, the body's master antioxidant. Used in hospitals for acetaminophen overdose, biohackers take it for liver support, respiratory health, and oxidative stress. This guide covers 600–1200mg dosing and availability considerations.
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SupplementsCoQ10 (Ubiquinol): The Complete Guide
Coenzyme Q10 is essential for mitochondrial ATP production and is depleted by statin medications and aging. Biohackers supplement ubiquinol for energy, cardiovascular support, and exercise recovery. This guide compares forms, doses, and who benefits most.
Read guideSupplementsTongkat Ali: The Complete Guide
Tongkat ali (Eurycoma longifolia) is a Southeast Asian herb studied for raising free testosterone, reducing cortisol, and improving libido in men with low-normal T. This guide covers LJ100 and Physta extracts, 200–400mg dosing, and blood test monitoring.
Read guideWearables & TrackersOura vs WHOOP: Which Wearable Should You Buy?
Oura and WHOOP are the two wearables biohackers debate most. Oura excels at passive sleep staging and HRV detail in an unobtrusive ring. WHOOP excels at training load management with its strain/recovery loop. This guide compares accuracy, pricing, use cases, and who should buy which.
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SupplementsZinc: The Complete Supplement Guide
Zinc is an essential trace mineral involved in 300+ enzymatic reactions, immune function, testosterone production, wound healing, and sleep regulation. Mild deficiency is common in athletes, vegetarians, and those with high sweat losses. This guide covers forms, dosing, copper balance, and who actually needs to supplement.
Read guideSupplementsProbiotics: Strains, Evidence, and What Actually Works
The probiotic market is a $60B mess of underdosed, poorly studied products. But specific strains with clinical trial data can meaningfully support gut health, immune function, and even mood. This guide cuts through marketing to cover evidence-backed strains, dosing in CFUs, spore vs conventional probiotics, and when testing beats guessing.
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Cold TherapyCryotherapy: Whole-Body vs Local, Benefits & Protocols
Whole-body cryotherapy (WBC) promises recovery, inflammation reduction, and mood boosts in 2–3 minute sessions at -200°F. The marketing is ahead of the evidence. This guide compares WBC chambers to ice baths, reviews what research actually shows, covers safety, and helps you decide if $40/session cryo is worth it versus a $5,000 cold plunge at home.
Read guideSupplementsSpermidine: Autophagy, Longevity, and Food Sources
Spermidine is a naturally occurring polyamine found in wheat germ, aged cheese, and mushrooms. It activates autophagy, the cellular cleanup process linked to longevity. Human epidemiological data shows higher dietary spermidine intake correlates with reduced cardiovascular and cancer mortality. This guide covers food sources, supplemental dosing, and how it fits into a longevity stack.
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SupplementsShilajit: Fulvic Acid, Minerals, and the Evidence
Shilajit is a tar-like resin from Himalayan rock, used in Ayurvedic medicine for centuries. Modern interest centers on fulvic acid content, mineral delivery, testosterone support, and mitochondrial function. The evidence is thin but intriguing. The bigger concern: heavy metal contamination in low-quality products. This guide covers what shilajit actually is, what research exists, dosing, and how to source clean resin.
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SupplementsAG1 & Greens Powders: Worth It or Overpriced?
AG1 (Athletic Greens) is the most marketed greens powder in biohacking — 75 ingredients in one scoop. Tim Ferriss and Huberman popularized it as nutritional insurance. This guide breaks down what's actually in greens powders, whether the $80/month price is justified, and how AG1 compares to DIY stacks and whole food.
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Sleep OptimizationSleep Cooling: Mattresses, Pads & Temperature Protocols
Sleep onset requires a 1–3°F core body temperature drop. Hot sleepers, couples with different preferences, and anyone chasing deep sleep often invest in active cooling — from $60 fan setups to $3,000 smart mattresses. This guide covers the science, equipment tiers, and Matthew Walker's temperature targets.
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SupplementsFisetin & Senolytics: Clearing Zombie Cells
Senolytics are compounds that selectively kill senescent ('zombie') cells — damaged cells that stop dividing but refuse to die, secreting inflammatory signals that accelerate aging. Fisetin, a flavonoid found in strawberries, showed the strongest senolytic activity in Mayo Clinic screens. Human data is early but the biohacking community treats fisetin pulses as a tier-2 longevity intervention.
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Cognitive EnhancementMethylene Blue: Cognitive Enhancement & Mitochondria
Methylene blue is an old dye and medication gaining biohacking attention as a mitochondrial enhancer and nootropic at micro-doses (0.5–4mg). It accepts electrons in the electron transport chain, potentially improving ATP production and brain oxygen utilization. The hype exceeds the evidence — but the mechanism is real and human safety data exists at low doses.
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Tools & EquipmentWater Filtration: PFAS, Fluoride & Home Systems
Tap water quality varies dramatically by region — PFAS ('forever chemicals'), lead, chlorine, fluoride, and microplastics are documented in municipal supplies globally. Water filtration is foundational environmental health, not optional biohacking. This guide compares gravity filters, reverse osmosis, and pitcher systems by what they actually remove.
Read guidePeptidesGHK-Cu: The Copper Peptide Guide
GHK-Cu (copper peptide) is a naturally occurring tripeptide that declines with age. It promotes wound healing, collagen synthesis, and hair follicle stimulation. Unlike BPC-157, GHK-Cu is widely available in topical skincare — but injectable forms are popular in peptide biohacking for systemic effects. This guide covers mechanisms, dosing, and the topical vs injectable debate.
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Tools & EquipmentHigh-Ticket Biohacking Equipment on Amazon
Most premium biohacking gear sells direct-to-consumer only — Oura, Eight Sleep, Joovv, and Plunge require brand websites and long shipping times. But a meaningful tier of $400–$1,000+ equipment is available on Amazon with Prime shipping, buyer protection, and easy returns. This guide maps the highest-ROI high-ticket Amazon purchases by category, what to verify before buying, and where DTC-only brands still win.
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