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The Ultimate List of Biohacks

The Ultimate List of 500+ Biohacks to Optimize Energy, Recovery, and Performance (And the Few That Actually Matter)

You don’t need 500 biohacks. But you should know which ones move the dial. This is your field guide to what’s essential, what’s optional, and what to ignore.

🔹 Tier 1: Foundational (These truly move the dial)

  1. Quality Sleep is the #1 Biohack

  2. Circadian Rhythm Management

  3. Hydration

  4. Balanced Diet (Nutrient-dense, whole foods)

  5. Sunlight Exposure

  6. Regular Movement / Exercise (Cardio + Strength)

  7. Strategic Breathing Techniques (e.g., nasal breathing, 4-7-8)

  8. Stress Management Techniques

  9. Mindfulness Meditation

  10. Time in Nature

  11. Social Connection

  12. Gratitude Practice

  13. Emotional Regulation

  14. Sleep Hygiene (dark, cool, screen-free)

  15. Digital Detox

  16. Consistent Daily Rhythms

  17. Walking / Active Living (yep, it’s a biohack, though not a very shiny one)

  18. Grounding / Earthing

  19. Whole Food Nutrition (Real meals > supplements) is definitely a biohack

  20. Purpose & Positive Outlook (Mental clarity)

🔹 Tier 2: Core Enhancers (Powerful once the basics are in place)

  1. Red Light Therapy: Photobiomodulation. PBMt (biohack to the max, and by far the most important one. The biggest needlemover) 

  2. Infrared Sauna

  3. Cold Therapy / Cold Showers

  4. PEMF Therapy

  5. Adaptogens (Ashwagandha, Rhodiola, etc.)

  6. Nootropics (With caution)

  7. HRV Monitoring

  8. Omega-3 Fatty Acids

  9. Magnesium Supplementation

  10. Vitamin D Supplementation

  11. Sleep Tracking Devices

  12. IV Nutrient Therapy

  13. Intermittent Fasting (e.g., 16:8)

  14. Periodic Extended Fasting (24–48h)

  15. High-Intensity Interval Training (HIIT)

  16. Posture Correction

  17. Biofeedback Devices

  18. Probiotics

  19. Mitochondrial Support Protocols

  20. Smart Supplementation (e.g., B vitamins, antioxidants)

🔹 Tier 3: Targeted Support (Use based on needs/goals)

  1. Cryotherapy

  2. Acupuncture

  3. Massage Therapy

  4. Sauna Therapy

  5. Herbal Teas

  6. Brain Training Apps

  7. Health Tracking Wearables

  8. Functional Movement

  9. Personalized Trainers / Coaches

  10. Lymphatic Drainage

  11. Music Therapy

  12. Adaptogenic Mushrooms (Reishi, Lion’s Mane)

  13. Collagen Supplementation

  14. Sleep Induction Mats

  15. Aromatherapy

  16. Floatation Therapy

  17. Bone Broth

  18. Herbal Supplements

  19. Dry Brushing

  20. Mental Rehearsal / Visualization

  21. Detox Baths (Epsom salt + essential oils)

  22. Gut Health Testing

  23. Personalized Nutrition Based on Genetics

  24. Cognitive Behavioral Therapy (CBT)

  25. Herbal Tonics

  26. Blue Light Blocking Glasses

  27. Self-Quantification

  28. Cold Pressed Oils

  29. Custom Fitness Programs

  30. Gratitude Journaling

  31. Meal Prepping

  32. Breathing Apps (e.g., Wim Hof, Others)

  33. Standing Desks

  34. Sleep Optimization Tech (smart beds, Oura Ring)

  35. Smart Hydration Tools

🔹 Tier 4: Niche, Experimental, or Specialized (Use case-specific)

  1. Ketone Supplements

  2. NAD+ IV Therapy

  3. Hyperbaric Oxygen Therapy (HBOT)

  4. Ozone Therapy

  5. Peptides

  6. Smart Home Tech

  7. EMF Reduction Tools

  8. Structured Water

  9. Neurofeedback

  10. Smart Clothing & Wearables

  11. Float Tanks

  12. Zero Gravity Chairs

  13. Genetic Testing for Fitness/Nutrition

  14. Light Therapy Glasses

  15. Color Therapy

  16. Molecular Hydrogen

  17. Deuterium-Depleted Water

  18. Zeolite for Detox

  19. Humic & Fulvic Acids

  20. Blue Light Therapy

  21. Microcurrent Therapy

  22. Red Light Panels

  23. Acupressure Mats

  24. Bioenergetic Scanning Devices

  25. Smart Pill Dispensers

Biohacks #100–199

  1. Cryotherapy

  2. Lymphatic Drainage

  3. Sound Therapy

  4. Post-Workout Nutrition

  5. Hyperbaric Oxygen Therapy (HBOT)

  6. Cupping Therapy

  7. Herbal Supplements

  8. Dry Brushing

  9. Nutrient Testing

  10. Mind Mapping

  11. Intuitive Eating

  12. Light Therapy

  13. Cold Laser Therapy

  14. Bioenergetics

  15. Zero-Gravity Chairs

  16. Earthing Shoes

  17. Facial Exercises

  18. Circadian Rhythm Management

  19. EMDR Therapy

  20. Float Tanks

  21. Gait Analysis

  22. Weighted Clothing

  23. Smart Fabrics

  24. Brain Entrainment

  25. Color Therapy

  26. Tapping (EFT)

  27. Circadian Lighting

  28. Molecular Hydrogen

  29. Neuroprotective Diet

  30. Prolonged Fasting

  31. Sleep Tracking Devices

  32. Collagen Supplementation

  33. NAD+ Therapy

  34. Sauna Blanket

  35. Essential Fatty Acids

  36. Antioxidant-Rich Diet

  37. Chromotherapy

  38. Smart Mattress

  39. Propolis Supplements

  40. MCT Oil

  41. Light Blocking Curtains

  42. Omega-3 Fatty Acids

  43. Healthy Fats (Avocados, Nuts)

  44. Electrolyte Balance

  45. Binaural Beats

  46. Hyperthermic Conditioning

  47. Nutritional Yeast

  48. Turmeric Supplementation

  49. Positive Affirmations

  50. Supplements for Joint Health

  51. Detox Foot Baths

  52. Custom Orthotics

  53. Eye Health Exercises

  54. Raw Food Diet

  55. Superfood Powders

  56. Smart Home Gym Equipment

  57. Customized Fitness Plans

  58. Herbal Tonics

  59. Positive Social Media Consumption

  60. Biophilia (Natural Design)

  61. Sauna Suit Workouts

  62. Salt Lamps

  63. Trace Minerals

  64. Biohacking Wearables

  65. Prolotherapy

  66. Customized Skin Care Regimens

  67. Nature Immersion

  68. Holotropic Breathwork

  69. Community Support

  70. Eye Massagers

  71. Polyphasic Sleep

  72. Mindful Eating

  73. Health Podcasts

  74. Smart Water Bottles

  75. Exercise Bands

  76. Genetic Testing

  77. Adaptive Exercise Equipment

  78. Ayurvedic Practices

  79. Self-Hypnosis

  80. Stretching Routines

  81. Mind-Body Techniques (e.g. Qigong)

  82. Ozone Therapy

  83. Vibration Therapy

  84. Zeolite Supplements

  85. Restorative Yoga

  86. Paleo Diet

  87. Social Media Detox

  88. Metabolic Conditioning

  89. Green Superfoods

  90. Functional Foods

  91. Circadian Nutrition

  92. Dynamic Stretching

  93. Rebounding

  94. Collagen Peptides

  95. Whole30 Diet

  96. Health Apps

  97. Bikram Yoga

  98. Emotional Release Techniques

  99. Laughter Therapy

  100. Immune Support Protocols

🔢 Biohacks #200–299

  1. Art Therapy

  2. Nasal Breathing

  3. Sun Gazing

  4. Forest Air / Phytoncides

  5. Shilajit

  6. Cold Thermogenesis

  7. Floatation Therapy

  8. Electrolyte Supplements

  9. Bee Pollen

  10. Earthing Mats

  11. Hydrogen Water

  12. Inversion Therapy

  13. Adaptogenic Coffee

  14. Thermogenic Supplements

  15. Acupressure Mats

  16. Vitamin C Mega-dosing

  17. Light Blocking Sleep Masks

  18. Emotional Intelligence Training

  19. Turmeric Golden Milk

  20. Silent Retreats

  21. Eye Health Supplements

  22. Wearable Posture Correctors

  23. Ketone Supplements

  24. Aloe Vera Juice

  25. Weighted Exercise Gear

  26. Sunlight Simulation Lamps

  27. Trace Mineral Drops

  28. Sleep Apnea Devices

  29. Sodium Bicarbonate Baths

  30. Himalayan Salt Lamps

  31. Rose Water

  32. Antioxidant Supplements

  33. Microcurrent Therapy

  34. L-Theanine

  35. Biohacking Podcasts

  36. Adaptogenic Smoothies

  37. Infrared Heating Pads

  38. Herbal Steam Inhalation

  39. Brain-Boosting Spices

  40. Vibration Plates

  41. Structured Water

  42. Glycine Supplementation

  43. Activated Charcoal

  44. Sleep Cycle Analysis

  45. Positive Habit Formation

  46. Low EMF Devices

  47. Hemp Oil

  48. Sodium Bicarbonate Supplementation

  49. Alkaline Diet

  50. Ormus (Monoatomic Elements)

  51. Environmental Detox

🔢 Biohacks #300–399

  1. Chaga Mushroom

  2. Essential Oil Diffusers

  3. Hyperhydration Protocols

  4. Biofeedback Meditation

  5. Ginger Shots

  6. Stress Management Apps

  7. Blood Flow Restriction Training

  8. Golden Ratio Environmental Design

  9. Epigenetic Testing

  10. Laughter Yoga

  11. Alkaline Water Ionizers

  12. Colostrum Supplements

  13. Dynamic Meditation

  14. Qi Gong

  15. Neurofeedback Therapy

  16. Copper Supplementation

  17. Boron Supplementation

  18. Cold Exposure Therapy

  19. Infrared Light Panels

  20. Thalassotherapy

  21. Blue Zone Diets

  22. Hydrogen Peroxide Baths

  23. Guasha Therapy

  24. Ozone Insufflation

  25. Kundalini Yoga

  26. Amethyst Mat Therapy

  27. Smart Pill Dispensers

  28. OMT (Osteopathic Manipulative Treatment)

  29. Silica Supplementation

  30. DNA-Based Fitness Plans

  31. Hyperthermia Treatment

  32. Kinetic Sand Therapy

  33. Methylene Blue

  34. Resistant Starch

  35. UVB Therapy

  36. EMF Shields

  37. Bioelectric Stimulation

  38. Proprioceptive Training

  39. Peptide Therapy

  40. Blue Light Therapy

  41. Miso Soup

  42. Apple Cider Vinegar

  43. Zinc Supplementation

  44. Mushroom Extracts

  45. Silk Pillowcases

  46. Positive Visualization

  47. Humic and Fulvic Acid Supplements

  48. Health Coaching

  49. High-Intensity Focused Ultrasound (HIFU)

🔢 Biohacks #400–500

  1. Nutrigenomics

  2. Neuroplasticity Exercises

  3. Hydrocolonics

  4. Herbal Poultices

  5. Kava Kava

  6. Sauna Pods

  7. Vagal Nerve Stimulation

  8. Zero-G Immersion Tanks

  9. Biohacking Bootcamps

  10. NAD+ IV Therapy

  11. Feldenkrais Method

  12. Triphala

  13. Anti-Gravity Fitness

  14. Far-Infrared Therapy

  15. Personalized Skincare via DNA

  16. Maté Tea

  17. Elimination Diets

  18. Therapeutic Ultrasound

  19. Pineal Gland Detox

  20. Monk Fruit

  21. Microbiome Testing

  22. Face Yoga

  23. Smart Clothing

  24. Ayahuasca Retreats

  25. Liver Support Supplements

  26. Green Coffee Extract

  27. Light Therapy Glasses

  28. Oil Pulling

  29. Diatomaceous Earth

  30. Nootropic Stacks

  31. Forest Schools

  32. Somatic Experiencing

  33. Smart Supplements (based on genetics)

  34. Orthomolecular Medicine

  35. Mushroom Coffee

  36. Brainwave Music

  37. Live Blood Analysis

  38. Buteyko Breathing

  39. Natural Paints and Materials

  40. Pine Pollen

  41. Blue-Green Algae

  42. Personalized Probiotics

  43. Color-Puncture Therapy

  44. Spirulina

  45. Rewilding Practices

  46. Green Roofs

  47. Infrared Thermography

  48. Fermented Foods

  49. Tai Chi Ruler

  50. Negative Ion Generators

  51. Activated Charcoal Toothpaste

  52. Traditional Chinese Medicine (TCM)

  53. Earthing Furniture

  54. Kombucha

  55. Lion’s Mane Mushroom

  56. Deuterium-Depleted Water

  57. Magnesium Baths

  58. Mindfulness Meditation (Mainstream)

  59. Weighted Blankets (Mainstream)

  60. Standing Desks (Mainstream)

  61. Intermittent Fasting (Mainstream)

  62. HIIT (Mainstream)

  63. Vitamin D (Mainstream)

  64. Omega-3 (Mainstream)

  65. Probiotic Supplements (Mainstream)

  66. Blue Light Blocking Glasses

  67. Mindfulness Apps (e.g. Calm, Headspace)

  68. Fitness Trackers (Fitbit, Apple Watch)

  69. Meal Prepping

  70. Hydration Tracking

  71. Green Smoothies

  72. Cold Showers

  73. Ergonomic Workstations

  74. Smart Home Devices

  75. Digital Detoxes

  76. Healthy Snacks

  77. Breathing Exercises

  78. Yoga

  79. Therapeutic Massage

  80. Essential Oils

  81. Plant-Based Diet

  82. Pilates

  83. Sunlight Exposure

  84. Positive Affirmations

  85. Cycling

  86. Walking Meetings

  87. Stress Relief Tools

  88. Detox Teas

  89. Protein Shakes

  90. Smoothie Bowls

  91. Anti-Inflammatory Diet

  92. Health/Fitness Apps

  93. Sleep Monitoring Apps

  94. Post-Workout Recovery Tools

  95. Community Exercise

  96. Virtual Workouts

  97. Balanced Macronutrients

  98. Telehealth Services

  99. Mindful Eating

  100. Gratitude Journals

  101. Living with Strategic Awareness

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