Ben Greenfield’s 10 Radical Biohacks of 2025

October 14, 2025

I simply received again from London, the place I used to be interviewed on stage on the Well being Optimisation Summit.

On the eight-hour flight over, I spent my time scribbling down some recent biohacks and rising developments I’ve been experimenting with currently—the sort that (A) really transfer the needle on efficiency, well being, longevity, and biomarkers, and (B) I haven’t actually shared a lot about but.

Need an insider glimpse of my notes?

Then hold studying, as a result of I’ve received ten juicy bits for you.

1. The GLP-1 Revolution: Past Weight Loss to Metabolic Mastery

The story of glucagon-like peptide-1 (GLP-1) receptor agonists has been some of the dramatic developments in metabolic well being this 12 months.

Whereas most individuals know them as weight reduction medication, rising analysis exhibits systemwide advantages effectively past the size.

Latest research have demonstrated vital advantages past urge for food and glycemic management, together with diminished main hostile cardiovascular occasions, with semaglutide exhibiting a 26% decrease threat of demise from cardiovascular causes, nonfatal myocardial infarction, or nonfatal stroke, and a 20% discount in main hostile cardiac occasions in sufferers with obese or weight problems. 

GLP-1 medicines, past reducing blood sugar and physique weight, present broad protecting results throughout a number of programs, decreasing dangers of cardiovascular and kidney illness whereas additionally enhancing outcomes in circumstances linked to weight problems and metabolic dysfunction. It highlights their function in extending advantages past sort 2 diabetes to coronary heart failure, liver illness, sleep apnea, osteoarthritis, and peripheral artery illness. Try the total research right here.

The cardiovascular advantages are notably compelling.

In March 2024, the FDA authorized a label growth for Wegovy to cut back the danger of cardiovascular demise, coronary heart assault, and stroke in adults with heart problems and weight problems or obese.

This represents a paradigm shift in how metabolic medicines are seen—not simply as weight administration instruments, however as potential cardiovascular protecting brokers.

What makes GLP-1 receptor agonists notably attention-grabbing is their multifaceted mechanism of motion. They improve insulin secretion and cut back glucagon ranges, leading to superior glycemic management in comparison with conventional sort 2 diabetes therapies.

Moreover, their gastric emptying results contribute to sustained satiety, naturally reducing caloric consumption with out the psychological battle and metabolic rebound usually seen in restrictive weight-reduction plan approaches.

The lipid profile enhancements are equally spectacular, with vital reductions in low-density lipoprotein (LDL) ldl cholesterol and triglycerides that compound the cardiovascular advantages.

Maybe most intriguingly, rising analysis suggests potential advantages for non-alcoholic fatty liver illness (NAFLD) and diabetic kidney illness, indicating systemic metabolic optimization moderately than focused symptom administration.

However right here’s what’s most essential…

To avert problematic points like gastrointestinal unintended effects, muscle loss, and nausea, it’s best to take into account microdosing (try this podcast for extra info), moderately than utilizing the usual GLP-1 doses.

I’m not a physician, and this isn’t medical recommendation, however smaller doses of a GLP-1 agonist can nonetheless ship spectacular results, one thing I first realized after I interviewed Dr. Tyna Moore (you possibly can try the total present right here).

For instance, I at the moment use a Monday, Wednesday, Friday dose of 0.25mg retatrutide, which is technically a triple-agonist that targets three pathways: glucagon, GLP-1, and gastric inhibitory polypeptide, injected 3 times per week, however since retatrutide is turning into more durable to get, I’ll in all probability swap to 0.25mg tirzepatide quickly (Peptual is my peptide supply).

These small doses give me the metabolic results of those spectacular peptides, however not a lot urge for food suppression that I can’t do issues like eat ample protein and carry heavy weights.

2. Ketone Physique Optimization: The D-BHB and L-BHB Configuration Revolution

The ketone physique panorama has developed means past fasting, carb restriction, and exogenous ketone supplementation.

The rising analysis on particular beta-hydroxybutyrate (BHB) configurations—notably the excellence between D-BHB and L-BHB ketones—has opened new frontiers in metabolic optimization and neuroprotection, and I’ve been sucking down BHB ketones like sweet with unimaginable focus, urge for food satiating, and efficiency outcomes.

Whereas they appear fairly comparable, virtually like mirror photos of one another, D-BHB is the metabolically lively type of the ketone beta-hydroxybutyrate, whereas L-BHB is a much less lively, slower-metabolizing precursor.

Within the physique, D-BHB is extra effectively transformed to adenosine triphosphate (ATP), whereas L-BHB serves primarily as a signaling molecule and is excreted in urine. Merchandise containing a mixture of D- and L-BHB, referred to as “racemic mixtures,” can result in a extra sustained however decrease ketone focus in comparison with D-BHB alone.

The determine illustrates how ketone our bodies are produced and used: D-3-hydroxybutyrate (D-3-HB) is shaped within the liver through the HMG-CoA pathway and oxidized in extrahepatic tissues to generate acetyl-CoA for the Krebs cycle, whereas L-3-hydroxybutyrate (L-3-HB), synthesized by means of much less well-defined pathways, is imported into mitochondria, activated to L-3-hydroxybutyryl-CoA, after which metabolized to acetyl-CoA, with ketone our bodies additionally serving as precursors for lipid and ldl cholesterol synthesis. See the total research.

For instance, a current randomized, double-blind, placebo-controlled research confirmed that day by day consumption of D-BHB can promote weight reduction, particularly by means of fats discount, however the advantages of D-BHB lengthen far past physique composition.

Analysis additionally exhibits that D-BHB ketones enhance glutamate-mediated stimulation of respiration in comparison with glucose, and allow stronger and extra sustained uncoupled respiration, principally that means enhanced mitochondrial perform on the mobile stage.

The neuroprotective results of are additionally fairly compelling…

D-BHB’s capacity to inhibit one thing referred to as the “NLRP3 inflammasome” represents a direct anti-inflammatory mechanism that protects towards neurodegenerative processes. This pathway might be essential for cognitive longevity and will clarify the cognitive enhancement many individuals, together with me, report with therapeutic ketosis.

From a cardiovascular perspective, D-BHB supplementation constantly demonstrates enhancements in LDL ldl cholesterol profiles whereas decreasing triglycerides and blood strain. The oxidative stress discount in cardiac cells suggests protecting results that might compound over time with constant use.

Latest analysis exhibits that D-BHB supplementation is protected and well-tolerated, inducing a gentle rise in blood ketones whereas suppressing lipolysis and decreasing exercise-induced metabolic stress markers. This means potential functions for train restoration and metabolic flexibility enhancement.

The muscle preservation results throughout caloric restriction symbolize one other vital profit, probably permitting for extra aggressive fats loss phases with out the standard lean mass sacrifice. This makes ketone supplementation notably invaluable for physique recomposition targets.

Enjoyable reality: On the Well being Optimisation Summit, I had the privilege of asserting from the stage the upcoming launch of the world’s first edible ketone bar—the Boundless Bar.

Every bar delivers a scientifically formulated dose of essentially the most highly effective ketone, D-BHB, designed to gas the physique and mind with clear, environment friendly power. And since ketones are notoriously tough to make palatable, we labored tirelessly to create indulgent flavors that really style unimaginable: Vanilla Cheesecake, Cinnamon Roll, Chocolate-Chip Cookie Dough, and (coming quickly) Blueberry Pie.

The brand new ketone-packed Boundless Bars at the moment are formally out there right here!

3. Excessive-Dose Creatine: Redefining the Higher Limits of Supplementation

The panorama of creatine supplementation is shifting as new analysis highlights the advantages of upper dosing protocols that transcend conventional pointers.

For years, the usual method has been 3–5 grams per day. Nonetheless, mounting proof suggests that considerably bigger doses can ship further benefits throughout a number of physiological programs.

For instance, a loading part of 20–25 grams per day can quickly saturate muscle creatine shops. This acceleration enhances ATP availability, resulting in measurable enhancements in power, energy output, and dash efficiency—typically by 5–15%.

Utilizing larger doses of creatine might enable you see outcomes sooner and unlock advantages past muscle efficiency. Analysis additionally exhibits that, when carried out short-term (30 g/day for five–7 days), these protocols are typically well-tolerated. The unintended effects are often minor (like short-term water retention or gentle abdomen discomfort).

The cognitive enhancement results of higher-dose creatine are notably intriguing, as effectively.

Dosing ranges of 8-20 grams day by day have demonstrated enhancements in working reminiscence, processing pace, and psychological readability, particularly below circumstances of stress or sleep deprivation, suggesting that mind phosphocreatine shops could require larger systemic availability to attain therapeutic ranges.

On this research, members took both creatine or a placebo at 8:30 p.m. in two separate classes spaced at the least 5 days aside, with seven beginning on creatine first and eight beginning on placebo. Measurements had been taken at 6 p.m. (earlier than dosing) after which once more at midnight, 2 a.m., and 4 a.m., every session lasting about 95 minutes and together with mind scans, fatigue scores, reaction-time assessments, and different cognitive duties. For the mind imaging, researchers used particular spectroscopy scans: three small ¹H-MRS voxels and two ³¹P-MRS grids positioned in several mind areas. These scans tracked energy-related alerts like phosphocreatine (PCr), inorganic phosphate (Pi), ATP, complete creatine, N-acetyl-aspartate (NAA), and neurotransmitters akin to glutamate and glutamine. See the research right here.

Neuroprotective functions symbolize an rising frontier. The power to raise mind phosphocreatine ranges by means of supplementation might defend towards traumatic mind damage and will have functions in neurodegenerative illness prevention. The power buffer impact in neural tissue might be notably invaluable for people engaged involved sports activities or high-risk actions.

As well as, the bone well being implications of high-dose creatine supplementation have been underappreciated.

Analysis signifies elevated osteoblast exercise and enhancements in bone mineral density, notably when mixed with resistance coaching. This represents a dual-pathway method to skeletal well being that might be particularly invaluable for growing older populations.

Apparently, current analysis has centered on the experimental use of intranasal creatine administration to ship creatine to the mind (in animal fashions).

However I wouldn’t strive it: intranasal creatine administered in a lab setting to a rodent is means completely different than snorting powdered creatine, which may trigger extreme respiratory irritation and irritation.

The usual and protected methodology of creatine supplementation is oral ingestion. Even for that, in the event you go the high-dose creatine route, break up it into doses of not more than 5g at a time and keep hydrated (until you wish to threat a shock catastrophe in your pants). 

4. Thoracic Mobility: The Basis of Your Core Efficiency

In my very own mobility program—which consists of 15–20 minutes of lively stretching, foam rolling, and mobility every morning (demonstrated right here)—thoracic backbone mobility has emerged as some of the underappreciated but basic points of the best way my physique feels and performs all day.

The thoracic area serves because the cornerstone of correct motion patterns, respiratory effectivity, and neural perform, making its optimization essential for anybody critical about peak efficiency.

The postural implications of thoracic mobility lengthen far past simply aesthetics. Correct thoracic extension and rotation immediately affect cervical backbone positioning, shoulder mechanics, and lumbar backbone loading patterns. This creates a cascade impact the place thoracic limitations manifest as ache and dysfunction all through the kinetic chain.

Respiratory perform enhancements would be the most instantly impactful good thing about enhanced thoracic mobility.

Elevated rib cage flexibility permits for higher diaphragmatic tour and enhanced lung growth capability. This interprets to improved oxygen supply, extra environment friendly respiratory patterns, and enhanced parasympathetic nervous system activation.

The athletic efficiency functions of excellent thoracic mobility are intensive, as effectively. 

Sports activities requiring rotational energy—golf, tennis, swimming—rely closely on thoracic backbone mobility for optimum power era and switch. Restricted thoracic rotation forces compensatory motion patterns that cut back energy output and enhance damage threat.

Listed here are three good, easy-to-learn, thoracic mobility workouts that concentrate on the most typical restriction patterns:

1. Foam Curler Thoracic Extensions: Sit together with your knees bent and a foam curler behind your mid-back. Lace your arms behind your head, hold your butt on the bottom, and gently lean again over the curler. Maintain for 10 seconds (you possibly can comply with this instance).
2. Quadruped Thoracic Rotation: From a crawl place in your arms and knees, place one hand behind your head and rotate your thoracic backbone by means of a full vary of movement (see this instance to strive it your self). 
3. World’s Best Stretch Thoracic Opener: From a plank or modified plank, step your proper foot ahead outdoors your proper hand. Raise your proper hand, rotate your chest open, and attain towards the ceiling. Decrease your hand again down and repeat. Change sides and carry out the identical motion on the left (right here is an effective demonstration). 
   

These easy strikes goal widespread restriction patterns whereas offering rapid suggestions for correct execution and development.

5. Pre-Exercise Chilly Plunge: Dr. Thomas Seager’s Protocol Revolution

The timing of chilly publicity has been revolutionized by the work of Dr. Thomas Seager and others who’ve recognized pre-workout chilly plunging as probably superior to post-workout protocols for particular variations.

This represents a basic shift in how one can make the most of chilly thermogenesis for efficiency optimization, and I used to be intrigued when Dr. Seager proposed to me on a current podcast (you possibly can test that out right here) that I chilly plunge pre-workout, which has additionally been talked about to me a few years prior by creator Brad Kearns.

Dr. Seager’s notes on pre-workout chilly publicity (you’ll find his e book right here) have revealed exceptional testosterone manufacturing advantages, with documented will increase of as much as 400 factors when chilly publicity is adopted by train. This hormonal optimization creates a compound impact through which a cold-induced stress response is amplified by subsequent bodily exercise.

The advantages of pre-workout chilly publicity embody:

I’ve a Morozko Forge chilly plunge (designed by Dr. Seager) that I preserve at 34°F. Earlier than I hit the fitness center within the morning, I now get within the plunge for two–3 minutes pre-workout. It’s a game-changer—simply ensure to not do any biomechanically complicated workouts with heavy weights when you’re nonetheless shivering. 

6. Molecular Hydrogen: Inhaling and Bathing

Molecular hydrogen remedy has emerged as some of the promising therapeutic interventions, with experimental and medical research exhibiting potential advantages for cardiovascular, respiratory, and metabolic problems, in addition to mind and nervous system problems.

The distinctive properties of molecular hydrogen, because the smallest gasoline molecule, enable for unprecedented mobile penetration and systemic availability.

I’ve carried out a number of podcasts on molecular hydrogen, together with:

• Is This Like Consuming HUNDREDS of Bottles Of Hydrogen In A Single Sitting? The Huge Antioxidant Advantages of *Inhaling* Hydrogen, With Dr. Tyler LeBaron & Alex Tarnava.
• Every thing You Want To Know About How To Use Hydrogen Water: Timing, Dosing, Supply Mechanisms, Hydrogen Tablets, Hydrogen Water Machines, Hydrogen Inhalers & A lot Extra!
• Every thing You Want To Know About Consuming HYDROGEN (Tablets vs. Bottles, When To Drink, How Hydrogen Works & A lot Extra!) With Alex Tarnava
• The 30-Yr-Outdated Scientist Phenom Who Runs a 2:30 Marathon, Deadlifts 420 Kilos & Drinks Hydrogen Enriched Water.
• The Electrolyte & Mineral Replenishment Technique Closest To Human Plasma, How To “Bathe In Hydrogen,” Nasty Water Business Myths & Truths & A lot Extra With Robert Slovak.

The Advantages of Molecular Hydrogen

Hydrogen regulates cell demise by means of bidirectional results on apoptosis, autophagy, and pyroptosis, decreasing extreme programmed cell demise throughout irritation whereas selling these processes to exert antitumor results. Right here is the total research.  

The antioxidant mechanisms of molecular hydrogen are notably intriguing…

Because the 2007 discovery that molecular hydrogen has selective antioxidant properties, a number of research have proven helpful results in various animal fashions and human illness. In contrast to broad-spectrum antioxidants that may intrude with helpful oxidative processes, hydrogen selectively neutralizes dangerous reactive oxygen species whereas preserving important mobile signaling.

A 2024 evaluate discovered that hydrogen water confirmed promise in decreasing fatigue and growing endurance, indicating direct efficiency advantages past therapeutic functions. The anti-inflammatory results happen by means of a number of pathways, together with cytokine modulation and inflammasome inhibition.

New inhalation protocols with molecular hydrogen—like these I talk about on this podcast with Dr. Tyler LeBaron and Alex Tarnava—ship fast systemic hydrogen with near-immediate bioavailability at excessive but protected doses.

The power to attain therapeutic tissue concentrations inside minutes of inhalation makes this supply methodology notably enticing for acute functions or pre-activity optimization. I now use the Inhale H2 machine that Tyler and Alex designed—merely respiratory H2 by means of a face masks for 30-60 minutes whereas I’m studying, meditating, or napping. 

Bathing in hydrogen-rich water (you possibly can try extra info right here) is one other novel supply mechanism that provides distinctive transdermal absorption alternatives.

The pores and skin’s barrier perform permits selective hydrogen penetration whereas sustaining protecting properties. This supply methodology offers sustained publicity and might be notably helpful for inflammatory pores and skin circumstances.

For this, I’ve been utilizing the hydrogen tub setup developed by Lumati, and about 4 occasions per week, I compensate for books, studying, podcasts, and even emails whereas I’m submerged in a transdermal hydrogen tub. 

By the best way, despite the fact that I now inhale and bathe with hydrogen, I nonetheless take it orally within the morning by dropping a number of hydrogen tabs in my large morning metal jug of water. 

7. Mild and Sound Remedy: Consciousness Hacking By way of Audio-Visible Entrainment

Mild-sound remedy, AKA “audio-visual entrainment (AVE) units,” can reliably induce particular brainwave states and a few fairly spectacular physiological adjustments that considerably simulate a psychedelic or entheogenic expertise (suppose magic mushrooms or LSD-like states), however drug-free.

At house, I take advantage of a tool referred to as the “roXiva” (podcast right here), and after I journey, the “NeuroVIZR” as types of consciousness optimization know-how with out the biochemical price (and arguably relying on dosage, the non secular price) of plant medicines.

You possibly can try my ideas on plant medicines beneath:

These brainwave entrainment units function by means of one thing referred to as a “frequency-following response,” wherein exterior rhythmic stimuli information neural oscillations towards goal frequencies. This permits for exact management over states of consciousness and might facilitate entry to helpful brainwave patterns which may in any other case require getting actually excessive on medication or years of meditation follow.

For instance, theta state induction (4-8 Hz) by means of light-sound remedy can create optimum circumstances for deep relaxation, emotional processing, and inventive visualization. The power to reliably entry theta states has profound implications for stress administration, trauma processing, and inventive problem-solving.

As well as, alpha frequency stimulation (8-12 Hz) enhances focus, cognitive perform, and psychological readability. This represents a non-pharmaceutical method to cognitive enhancement that may be exactly calibrated to your wants and preferences. 

Sleep optimization functions make the most of delta frequency concentrating on (0.5-4 Hz) to advertise deeper, extra restorative sleep patterns. Common use of delta-targeting protocols might assist regulate circadian rhythms and enhance sleep high quality with out pharmaceutical intervention.

Even ache administration functions with light-sound remedy have proven spectacular outcomes, with some research indicating as much as 76% discount in continual ache signs. The mechanisms doubtless contain disruption of ache signaling pathways and activation of endogenous ache modulation programs.

The “sober psychedelic” experiences produced by these programs present entry to altered states of consciousness with out pharmaceutical intervention. This creates alternatives for private exploration, new thought patterns, and so-called “consciousness growth” inside a managed and protected setting.

At house, I take advantage of my roXiva lamp for 20–60 minutes on afternoons after I want deep leisure, or for fast 5–10 minute classes to spark creativity and focus. An 11-minute session on a NeuroVIZR works extremely after I’m touring and have to duck out throughout a busy convention or work day.

In the event you haven’t messed round with light-sound remedy but, and also you desire a drug-free, quick psychological state shift, I undoubtedly suggest attempting it. 

8. Carbon Dioxide Remedy: Optimizing a Misunderstood Gasoline

Carbon dioxide remedy represents some of the ignored but probably highly effective interventions in a biohacking arsenal

Whereas CO2 is often seen as a waste product, therapeutic functions make the most of its profound physiological results on oxygen supply, circulation, and nervous system perform.

I used to be first launched to this remedy after I interviewed Anders Olsson (you possibly can try that present right here) concerning the multitude of advantages of CO2 remedy, and have been utilizing his CardiHaler gadget at my desk for a number of months, which consists of a fast 5-10 minute burst of respiratory 5–7% CO2 whereas I’m checking emails or writing. 

The “Bohr Impact” mechanism is central to CO2 remedy’s advantages. Managed will increase in CO2 ranges improve hemoglobin’s capacity to launch oxygen to tissues, successfully enhancing mobile oxygenation regardless of unchanged oxygen saturation ranges. This creates a pathway to enhanced mobile power manufacturing and metabolic optimization.

Vasodilation results happen by means of CO2’s direct motion on clean muscle in blood vessel partitions. This pure mechanism offers enhanced circulation to muscular tissues, mind, and organs with out pharmaceutical intervention. The improved microcirculation has implications for restoration, cognitive perform, and cardiovascular well being.

The nervous system modulation results of therapeutic CO2 publicity embody activation of parasympathetic pathways and enchancment in coronary heart price variability. This will create a pure stress discount response that may complement different leisure and restoration protocols.

Athletic efficiency functions leverage each the improved oxygen supply and enhanced circulation to spice up endurance and speed up restoration.

The mix of higher mobile oxygenation and enhanced waste product elimination creates optimum circumstances for sustained high-intensity efficiency, so that is additionally one thing you possibly can fiddle with pre-workout. 

Cognitive advantages additionally happen by means of elevated cerebral blood movement, with analysis exhibiting as much as 54.5% will increase with managed CO2 publicity. This enhanced mind circulation interprets to improved psychological readability, focus, and cognitive processing pace.

9. Plasma Substitute Remedy: Mobile Rejuvenation By way of Younger Blood Elements

Plasma substitute remedy (which is considerably completely different from therapeutic plasma alternate, or TPE) represents a frontier of regenerative medication, using the concentrated regenerative elements present in younger plasma to reverse growing older processes and restore mobile perform.

This intervention targets the elemental mechanisms of growing older on the systemic stage, and in comparison with all of the gene therapies, blood filtrations, stem cells, and different fancy protocols I’ve carried out, it’s in all probability the most important game-changer I’ve ever skilled for feeling like I’ve wound again the clock to eighteen years outdated.

I did a complete podcast about my expertise wth plasma substitute remedy at Austin Regenerative Remedy (you possibly can hearken to it right here), however the primary science is that this: small extracellular vesicles (sEVs) and exosomes in younger plasma carry particular microRNAs that immediately stimulate mitochondrial biogenesis and improve mobile power manufacturing. These signaling molecules can restore youthful mobile perform by activating pathways that develop into suppressed with growing older.

The progress elements current in younger plasma can present a direct stimulus for tissue restore and regeneration. In contrast to artificial progress elements, plasma-derived elements work synergistically and embody cofactors vital for optimum organic exercise.

Younger blood has been proven to cut back aging-related signs, help cell progress and restore, restrict continual irritation and fibrosis, and even reverse age-related gene expression throughout 51 cell varieties from 20 main organs and tissues in older animals. Evaluate the research right here.

Cytokine modulation by means of younger plasma remedy helps restore stability to inflammatory pathways that develop into dysregulated with growing older. This creates a systemic anti-inflammatory setting that helps tissue upkeep and restore processes.

The signaling molecules in younger plasma additionally facilitate improved cell-to-cell communication, which deteriorates with growing older and contributes to lack of tissue coordination and performance. Restoration of those communication pathways might have profound implications for systemic rejuvenation.

You in all probability noticed Bryan Johnson (you possibly can try our present collectively right here) doing this remedy in his documentary, Don’t Die.

Whereas I didn’t use my very own son’s plasma, my expertise at Austin Regenerative Remedy concerned two days of getting 18—25-year-old wholesome male donor plasma infused into my physique through ten IV baggage.

I understand {that a} protocol like this sounds just like the area of utmost biohackers and longevity-seeking billionaires, however as I discussed, it’s in all probability essentially the most notable biohack I’ve ever tried by way of how I instantly seemed, felt, and carried out. The outcomes have included ongoing muscle achieve (I used to be 185 kilos after I did the process and am now 202 kilos, with no change in physique fats) and a metamorphosis in my pores and skin look that has led numerous folks to ask about my “new skincare” protocol.

However I haven’t carried out something completely different, aside from the younger plasma remedy…

From what I perceive, Texas is the one state the place this process is even authorized, so if you wish to do it, then you possibly can contact Austin Regenerative Remedy.

10. Prayer: The Final “Biohack” for Nervous System Optimization

Prayer creates measurable adjustments in nervous system perform and total physiology.

For instance, prayer naturally reduces respiration price and will increase exhalation length, creating an optimum respiratory sample for parasympathetic nervous system activation. This shocked me to study, however this transformation in breath sample happens mechanically with out acutely aware respiratory management.

In a podcast interview with Dr. Andrew Huberman (you possibly can hearken to it right here), Dr. David DeSteno described that vagal tone enhancements throughout prayer trigger enhanced parasympathetic “rest-and-digest” perform and improved autonomic stability.

Larger vagal tone is related to higher stress resilience, improved coronary heart price variability, and enhanced restoration capability.

The cortisol discount results of prayer present direct stress hormone optimization. A daily prayer follow has been proven to assist preserve more healthy baseline cortisol ranges and enhance your physique’s stress response patterns over time.

The psychological security sign generated by prayer follow alerts to your mind that the setting is safe, even when praying about traumatic conditions. This creates a novel alternative to course of difficult experiences inside a physiologically calm state.

In fact, the obvious motive this happens is since you’re casting your cares and worries upon the next energy (God) and deeply realizing that you simply aren’t having to combat by yourself, no matter battle you’re preventing. 

Cardiovascular advantages of prayer embody diminished coronary heart price and blood strain that happen throughout prayer, indicating precise physiological leisure moderately than merely psychological consolation. These results appear to contribute to long-term cardiovascular well being when prayer is practiced repeatedly.

In fact, the accessibility of prayer makes it some of the sensible methods out there. No tools, particular coaching, or monetary funding is required, but the physiological advantages rival these of lots of the extra refined technological interventions I’ve described on this article. 

Undecided the place to start out?

My method is straightforward: apart from prayers of gratitude earlier than every meal, a morning household prayer assembly throughout our day by day household huddle, and continually speaking to God all through the day (notably throughout traumatic conditions or earlier than huge choices), I personally have a Notes app on my iPhone the place I hold a distinct prayer that I pray every morning of the week.

I’ve developed many of those prayers by means of inspiration from creator John Eldredge, whom I interviewed right here, and who additionally has a great checklist of prayers at the Wild At Coronary heart web site prayer checklist web page. 

Integration and Implementation—Constructing Your Private Biohacking Protocol

The true energy of those interventions doesn’t essentially lie of their particular person utility however of their synergistic integration as potential “stacks” you possibly can weave right into a day or week.

Whenever you mix the appropriate instruments, you don’t simply get incremental good points—you create a synergy that amplifies power, restoration, resilience, and longevity.

Listed here are some highly effective examples of how these stacks might be constructed:

• Metabolic Optimization Stack: Begin with GLP-1 help to improve systemic metabolic perform, add ketone supplementation to gas neurological and cardiovascular efficiency, and layer in high-dose creatine to maximise mobile power output. This mix addresses a number of points of metabolic well being concurrently.

• Restoration and Adaptation Protocol: Combine pre-workout chilly plunging for hormonal optimization, molecular hydrogen remedy for oxidative stress administration, and thoracic mobility work for motion high quality enhancement to create a complete method to coaching adaptation and restoration.

• Consciousness and Stress Technique: Mix gentle and sound remedy to dial in brainwave states, add COâ‚‚ coaching to stabilize your nervous system, and end with prayer or meditation to anchor psychological resilience. That is the place cutting-edge tech meets historic knowledge, creating a strong toolkit for stress mastery.
  

• Regenerative Longevity Strategy: Use hydrogen, delivered transdermally or by means of inhalation, for deep mobile rejuvenation, mix it with plasma substitute remedy for a systemic “oil change,” and reinforce it with thoracic mobility practices to keep up long-term perform. This stack isn’t about slowing growing older—it’s about rewiring your biology for longevity.

In fact, 2025 is much from over…

I’m certain that by means of books, podcast company, conferences, and my continued concentrate on immersive journalism, analysis, and self-guinea-pigging, I’ll uncover lots extra biohacks to share with you.

However within the meantime, be happy to go away your feedback beneath. I’m curious: which of those game-changing approaches will you implement first, and which do you’ve questions on?