Inside the Extreme—and Everyday—World of Biohacking

Fast for 18 hours, then eat three plant-based meals before 11 a.m. Take 91 pills. Exercise for one hour. Apply electromagnetic stimulation that’s supposedly equivalent to 20,000 sit-ups. Use red light exposure for faster healing, audio therapy for hearing regeneration, and a therapy cap for hair growth stimulation. Go to bed at 8:30 p.m. and wake up at 4:30 a.m. to do it all over again.

This is just a fraction of what tech millionaire Bryan Johnson does every single day in his quest to reverse his biological age. In the Netflix documentary Don’t Die: The Man Who Wants to Live Forever, Johnson shows his daily routine of over 100 steps to optimize every organ in his body. He says his pace of aging has dropped to 0.69, which means for every 12 months, he ages by only eight months. 

In Johnson’s so-called algorithm, he takes the human mind, with all of its compulsions and societal influences, out of the equation. Instead, he lets his organs speak for themselves (through a battery of tests) and gives them what they need. Whether it’s supplements, treatments, or gene therapy (more on these later), it seems there’s nothing he wouldn’t do—or at least consider. 

Johnson’s commitment to extending his life span is not a novel idea, but how he’s taking it to the extreme, documenting every second of it, and selling longevity products raise eyebrows in the science community. He says he’s deliberately pushing the limit for science, while critics say his one-man DIY experiments don’t amount to anything except attention. 

One thing that Johnson and his critics can agree on? Not everyone has the time, money (Johnson reportedly spends around two million USD per year), or lifestyle flexibility to do what he does. So, what can the average person do?

Understanding the World of Biohacking

What Johnson is doing is a form of biohacking, which is described as DIY or citizen biology. It’s “simply optimizing how the human body is supposed to work at the cellular level. The human body is designed to heal itself on a daily basis; [its] wear and tear should be repaired and damaged cells regenerated at the end of each day as we sleep,” says Dr. Ben Valdecañas, a specialist in regenerative medicine and orthopedics and sports surgery from The Next Step Center for Regenerative & Reconstructive Medicine.  

“Biohacking is simply providing what it needs to do so, from a well-curated diet, daily exercise, and good sleep, to supplements, superfoods, and procedures to facilitate repair and regeneration,” he adds.  

That said, biohacking encompasses a wide spectrum of practices. It can be as simple as maintaining healthy habits or as extreme as Johnson’s 100-step daily routine and cutting-edge experiments.

Biohacking Through Food

One form of biohacking is nutrigenomics, which explores how genes and nutrition interact. The idea is to map out an individual’s genetic makeup to tailor dietary recommendations that fulfill their unique needs. 

Nutrigenomics might explain why national dietary guidelines “haven’t been effective in the face of the obesity epidemic” in the U.S., according to researchers from the Texas A&M University College of Medicine. In a 2018 study, they used four genetically different strains of mice and tested four popular diets: American, Mediterranean, Japanese, and Maasai or ketogenic. 

The study yielded mixed results, even for the diets that you’d assume would be the healthier choices. “What we’re finding is that it depends very much on the genetics of the individual and there isn’t one diet that is best for everyone.”

Biohacking Through Pills

Nootropics, also known as “smart drugs,” are substances that claim to enhance cognitive function. They come in the form of dietary supplements, synthetic compounds, and prescription drugs.

You’re most likely familiar with one nootropic: caffeine. Coffee makes you feel more alert and activates neurotransmitters that help with short-term memory and learning. Another widely used nootropic is green tea, which has both caffeine and L-theanine, an amino acid that enhances caffeine’s effects while counteracting jitteriness. 

Prescription drugs approved for specific illnesses are also used as nootropics by people without the illness. In his Netflix docu, Johnson takes 91 pills every day, sometimes even up to 130 pills when he’s testing new ones. One of them is rapamycin, an immune-suppressing drug typically taken by organ transplant patients. Lab tests on mice show potential longevity effects, but his own consultant, Dr. Oliver Zolman, says side effects may include pneumonia, pharyngitis, and cellulitis (a serious bacterial skin infection). 

Johnson does regular blood tests to monitor the drug’s effect on him and adjusts the dosage accordingly with his team of doctors. But Dr. Andrew Steele, a scientist and author interviewed in the documentary, says, “[Johnson] is taking hundreds of different interventions. It’s very hard to identify which, if any, of them are working. What you really need is a clinical trial, where you get thousands of people, not just one, and give them all the same intervention at the same dose.”

Biohacking Through Treatments

With the rising interest in biohacking, longevity clinics, medical spas, and even gyms around the world are promoting anti-aging treatments. Testifying to their supposed effectiveness are Hollywood celebrities like Paris Hilton, who “can’t live” without her cryotherapy chamber and red light bed. But how does the science stack up? 

Cryotherapy uses freezing or near-freezing temperatures to treat the whole body or targeted areas. Targeted cryotherapy is commonly done to remove warts and other minor skin issues in a doctor’s office or hospital. 

Whole-body cryotherapy includes treatments like the cold plunge, ice bath, and Hilton’s favorite cryotherapy chamber. It’s said to help with muscle recovery, cognitive function, anxiety, and depression. While anecdotal evidence suggests some health benefits, further research is needed, according to Medical News Today. 

As for Hilton’s other favorite, red light therapy is a common treatment that supposedly stimulates collagen production, increases blood circulation, and reduces inflammation. It claims to improve wound healing, treat skin conditions like psoriasis, and improve skin issues like fine lines. 

It works by exposing your skin to low levels of red and near-infrared light for a certain period of time. It appears to be relatively safe if correctly done, but misuse or constant use could lead to damaged skin or eyes. But again, more studies need to be conducted to support its claims, according to Cleveland Clinic. 

Another treatment you may have seen celebs try is the vampire facial, which combines microneedling and PRP (Platelet-Rich Plasma) facial. Popularized by Kim Kardashian, it works by injecting PRP (from your blood) with hyaluronic acid filler into your skin, resulting in a bloody face that inspired the name. 

It supposedly makes your skin appear tighter and smoother, helps with scarring, and evens skin tone. The procedure appears to be safe but based on limited scientific evidence. The biggest risk can come from how your blood is handled, as mishandling can lead to infections and even HIV transmission. 

There are many more trending treatments, but it’s worth exploring one last treatment: the NAD+ IV drip. Kendall Jenner and Hailey Bieber got the drip on The Kardashians, with Bieber saying, “I’m gonna NAD for the rest of my life and I’m never gonna age.” 

NAD stands for nicotinamide adenine dinucleotide, which is naturally found in your cells. NAD+ is the oxidized form that supposedly contains anti-aging properties. While early studies on mice show some muscle and cognition benefits, there’s no evidence it’s effective or safe for humans to consume as a supplement or IV drip, according to nutritionist Rhiannon Lambert.

Biohacking at the Most Extreme Level

So far, we’ve unpacked some very experimental biohacks but a subculture called grinders is taking it even further. Think computer chips, chemical injections, implants, and other things you may only find in science fiction. Why? Implanting computer chips in the body, for instance, allows grinders to monitor their glucose levels subcutaneously—and get the bonus of programming the chips to open doors at home hands-free. 

In the Netflix docu, Johnson goes for follistatin gene therapy, which supposedly increases bone density and muscle mass, decreases body fat, and reduces the aging rate. He says he chose this particular gene therapy because it doesn’t integrate with existing DNA and has a “kill switch” in case he needs to shut it down. 

Despite this supposed off-switch, scientists interviewed in the documentary are skeptical of gene therapy in its current form. “Many interventions do rejuvenate cells but that incurs a risk that the cells then turn into different cells—malignant or cancer cells,” says Dr. Steve Horvath, professor of biostatistics and genetics at the University of California Los Angeles.

Extreme biohacking, such as gene therapy, often comes with a steep price tag. “Biohacking is practically on the rise in every place in the globe touched by the internet,” says Dr. Valdecañas. “The only difference is that developed countries have more access to the advanced longevity protocols available than developing countries. Money is the great divider for this effort of pursuing longevity.”

But, speaking from over two decades of experience, he says, “One does not have to go to extremes to put more years in their lives and, at the same time, add more life in their years. It can be as simple as focusing on one’s food, activity, and sleep. These three, [when practiced with] disciplined consistency, can help the human body [slow down or] even reverse the process of aging.” He stresses, “No amount of medical technology to date can beat the human body in repairing and regenerating itself.”

So, What Can You Do?

Many biohacking treatments can be quite costly and inaccessible, not to mention based on insufficient scientific evidence. But what you can do right now is to commit to a healthier lifestyle, instead of waiting for a “wakeup call, like a diagnosis of a lifestyle disease such as diabetes, heart disease, or even cancer,” says Dr. Valdecañas. 

Here are some practical, science-backed habits you can start practicing to live a longer, fuller life:

• Instead of taking 100 pills a day, try eating the rainbow. Get your vitamins and minerals from the source itself: fruits and vegetables. Plants owe their colors to various pigments or phytonutrients, each linked to specific nutrients and health benefits. Red plants like tomatoes and watermelons may help lower the risk of heart disease and certain cancers. Blue and purple plants like eggplants and grapes may help improve brain function, and reduce the risk of heart disease, neurological disorders, and type 2 diabetes.

• Aim to eat 30 plants a week. A 2018 study found that eating a wide variety of whole foods resulted in a diverse gut, which is called the second brain because it affects our mood, cognition, and behavior. The key here is the diversity of whole or minimally processed food you eat (and the avoidance of ultra-processed food). A strategy to try: the 30-a-week approach, which counts one plant as one point even if you only eat a few pieces of it. Red, yellow, and green bell peppers each get a point because of their different colors and health benefits, while herbs and spices get a quarter of a point each because of the minuscule amount typically used.

• Start your day with a quick walk outside—and don’t forget the sunscreen. Multiple studies show that getting in your steps in the morning can help boost your energy, improve your mood, reduce your risk for heart disease, strengthen your muscles, and set you up for a day of making healthier choices. Make sure to apply sunscreen even if it’s early in the morning. “The reason the sun is harmful to your skin all day and all year is that the intensity of UVA rays does not change significantly. If there is sunlight, there are UVA rays,” says dermatologist Dr. Cynthia Bailey. 

• If you have a menstrual cycle, sync your workouts to it. “When we learn how to exercise with our cycle, we’re using our female biology to our advantage—working smarter, not harder,” says personal trainer Alexandra Rose. During your follicular phase when you have the lowest levels of female hormones (the first two weeks starting from day one of your period), focus on high-intensity interval training, heavy weight lifting, long runs, hot yoga, and the like. During the luteal phase when your hormones come rushing back in (the last two weeks of your cycle), go for moderate cardio, strength training, yoga, pilates, and the like. 

• Utilize cold and hot showers depending on your needs. You don’t need to hop into a cryotherapy chamber to reap some of its supposed benefits. A simple cold shower can increase circulation and alertness, calm itchy skin, and reduce muscle soreness. On the other hand, a hot shower can soothe cold and cough symptoms, open up skin pores, and help you relax. Listen to your body and go for the type of shower that best suits your needs. 

• Learn to breathe better. Sounds so simple but ask yourself: When you breathe, does your entire torso expand or is it just your chest? Do you breathe through your nose or mouth? Practice breathing through your nose, using your diaphragm (the muscle at the bottom of your lungs) to inhale, and expanding all sides of your rib cage. Better breathwork means your body gets more oxygen, keeps your lungs healthy as you age, and improves your attention and stress levels. It helps you work out better as it boosts your endurance and regulates your temperature. 

• Build a strong community. Your social health is a huge factor in your overall well-being—even Johnson agrees with this. According to the American Psychological Association, studies show that friendships lead to satisfaction and stability and reduce the risk of depression and death from causes like heart problems and chronic diseases. 

At the end of the day, the pursuit of longevity isn’t just about extending the number of years we live—it’s about making those years as fulfilling and vibrant as possible. While extreme biohacking might not be for everyone, small intentional lifestyle changes backed by science can still have a powerful impact. Longevity isn’t just a futuristic concept reserved for millionaires and celebs—it’s something we can all work toward, one mindful choice at a time.