biohacks

Step-by-step longevity protocols — cold exposure, breathwork, light therapy, fasting, sauna — with the research behind each one and how to fit it into a normal day.

What “evidence-graded” means here

HighMeta-analyses or repeated trials

ModerateConsistent trials, small samples

LowMechanistic or observational only

Biohacks 38 protocols Meals 60 protocols Workouts 37 protocols Mental 33 protocols Lab guides 40 protocols Videos with transcripts

Biohacks38 Meals60 Workouts37 Mental33 Lab guides40

24-Hour Fast — Monthly

One full 24-hour water-only fast per month, dinner to dinner. Practises metabolic flexibility and gives the digestive system a deeper reset than daily TRE.

1 min read Jun 3

Grounding (Earthing): 10 Minutes Barefoot Outdoors

If you spend most of your day indoors, even ten minutes of barefoot outdoor time is a low-cost daily habit. We walk through the protocol, the contraindications, and why grounding evidence is rated 'low'.

2 min read May 26