Hacking the Biohackers (budget biohacking)

"Biohacking" has become a new trend, mostly driven by influencers such as Bryan Johnson and Andrew Huberman. Most these folks sell overhyped, underdosed, suspciously-unclear researched products for silly prices. Unfortunately, I cannot bring myself to spend £1000+ on a sauna or £100 on blue-light blocking glasses. So here are some budget-friendly biohacks that I've looked into myself which might be useful :)

1) Cold Water Immersion (Ice Baths)

• The Claim: Drastic improvements in recovery, fat loss, and testosterone.

• The Reality: Research primarily supports a temporary reduction in stress, improved perceived well-being, and reduced muscle soreness. If I'm being honest, I'm not sure I understand the difference between perceived well-being and well-being? Generally speaking, if you think doing something everyday is doing something good, even if it's not - it is still improving your wellbeing?

• The Budget Hack: A standard bathtub with home-made ice or even a cold shower in winter for my UK folks, provides the same physiological shock for pennies compared to a £1,000 ice tub pod.

2) Blue Light Blocking & Sleep

• The Claim: Wear these glasses to lower eye-strain and reduce impact to mel

• The Reality Expensive blue-light-blocking glasses is just peak-commercisliation. While blue light affects melatonin, the intensity from a phone screen is far less impactful than the content being consumed (mental stimulation/stress). It can actually be worse as individuals wearing these glasses, may overconsume/doom scroll thinking they're "protected".

• The Budget Hack: Turning off the device is 100% effective and free. Read a book :-)

3) Heat Stress (Sauna vs. Hot Baths)

• The Claim: Saunas boost muscle growth, testosterone, fat loss, recovery, endurance, heart health, sleep, stress reduction, and longevity (there is some truth to these claims)

• The Reality: Research shows hot water immersion (a hot bath) can actually be more effective than a sauna. Water prevents evaporative cooling (sweating), raising the core body temperature more rapidly and sustainedly than air in a sauna.

• The Budget Hack: A simple hot bath (I know - doesn't look as cool as a sauna but it works!)

There is more on red light therapy, gut health, sleep tracking etc but I'll keep that for a follow-up post.