BIOHACKING: UPGRADE OR OVERHYPE?

BIOHACKING: UPGRADE OR OVERHYPE?

What’s Real? What’s Risky? What’s Just Expensive?

Biohacking today means one thing: trying to outsmart biology.

Cold plunges.
Red light panels.
NAD⁺ pills.
Rapamycin.
Ketone esters.
Blue-light glasses.

Some of it is science.
Some of it is self-experimentation.
Some of it is Silicon Valley fantasy.

And some of it is just a rebranded discipline.

Let’s break it down.

FIRST: WHAT BIOHACKING REALLY IS

At its core, biohacking is DIY self-optimisation.

Not traditional medicine.Not always clinically supervised. Often driven by personal experimentation. Research categorises it broadly into wellness optimisation, spiritual enhancement, DIY biology, and techno-futurism. 

Most people today fall into one category: Health & performance optimisation. Translation? Sleep better, Recover faster, Live longer, Look younger.

Now let’s examine the popular tools.

ICE BATHS

Recovery Tool or Testosterone Theatre?The hype:
• Faster muscle growth
• Fat loss via brown fat activation
• Mental toughness

The reality:

Yes cold immersion reduces inflammation and soreness, especially after endurance training.It can improve perceived recovery.

But here’s what people ignore:Use it excessively or immediately after strength training, and it may blunt muscle hypertrophy. Cold reduces inflammation. Muscle growth requires inflammation signaling.You can’t suppress the signal and expect maximum adaptation.Fat loss? Brown fat activation exists.But the metabolic effect is modest at best.The biggest benefit?Psychological clarity.Cold exposure forces controlled breathing.Nervous system regulation.Mental resilience.

Final Verdict:Use it strategically.Not daily.Not after heavy hypertrophy sessions.It's a tool, not magic.

RED LIGHT THERAPY

Cellular Recharge or Expensive Mood Lamp? This one is interesting. Legitimate wavelengths (630–850nm) stimulate cytochrome c oxidase in mitochondria. That increases ATP production, your cellular energy currency.

More ATP =Better tissue repair, Collagen production, and muscle recovery. Mechanistically, it makes sense.

But: Quality of panel matters, Distance matters, Consistency matters. And it’s not a substitute for: Sleep, Protein intake, Load management. Verdict: Solid adjunct tool.Not a shortcut.

NAD⁺ SUPPLEMENTS

Longevity Breakthrough or Premature Experiment?NAD⁺ fuels mitochondrial function.

Its precursors: NMN, NR (nicotinamide riboside)Claims include:

• Anti-aging
• DNA repair
• Better brain function
• Reduced inflammation

But here’s the uncomfortable part there is no 20-year human data And NAD⁺ fuels all cells Even problematic ones.If undetected cancer cells exist, increasing cellular energy could theoretically accelerate their growth.Other concerns:

• Immune suppression
• Sleep disruption
• GI side effects

The long-term risk profile is still unclear. Verdict: High uncertainty, wait for stronger longitudinal human trials.

RAPAMYCIN METFORMIN

Longevity Stack or Medical Roulette? Now we’re in serious territory.

Rapamycin = immunosuppressant (used in organ transplant).
Metformin = diabetes medication.

Yes, mechanistically, Rapamycin influences mTOR, which promotes autophagy. Metformin improves insulin sensitivity and lowers oxidative stress. They’re part of what some call the “aging pie.”But no major medical body recommends off-label use for healthy adults.
No long-term human longevity trials exist. Side effects are real. This is experimental biology. Verdict If you’re healthy, don’t self-prescribe anti-rejection drugs for marginal theoretical gains.

KETONE ESTERS

Fat-Burning Hack or Metabolic Confusion?Ketone esters raise blood ketones (beta-hydroxybutyrate). Important distinction is that elevated ketones ≠ burn body fat.They provide energy.They do not force fat loss. In fac,t they contain calories (5–6 kcal per gram).
They may reduce appetite in some people.If fat loss happens, it’s likely due to appetite suppression not metabolic magic.The verdict is that it's Not a shortcut.
If fat loss is the goal, calorie control still wins.

BLUE LIGHT GLASSES

Sleep Saver or Marketing Win? Blue light suppresses melatonin. So, yes, reducing exposure after sunset helps circadian rhythm alignment. But here’s the bigger truth is Sleep disruption isn’t just about blue light. It’s Late caffeine, Mental, doom scrolling, Poor sleep hygiene

Blue-light blockers help. But only when used after sunset.And only as part of a structured wind-down routine. The verdict is that a helpful tool. Not a cure.

THE BIGGER ISSUE

Biohacking is often framed as rebellion against biology.But most hacks simply are

Sleep.
Movement.
Nutrition.
Stress management.

Just quantified.

Research suggests biohacking reflects a deeper cultural belief: that the body is a project to optimise. That’s powerful But also dangerous. Because optimisation without evidence becomes:Expensive experimentation.And sometimes, distraction from fundamentals.

SO WHAT ACTUALLY WORKS?

Evidence-backed foundation:

• Structured resistance training
• Adequate protein
• 7–9 hours sleep
• Consistent circadian rhythm
• Micronutrient sufficiency
• Moderate caloric control
• Stress regulation

Everything else?Layered on top.Biohacking should amplify basics.Not replace them.

FINAL TAKE

• Ice baths?Use wisely.

• Red light?Quality-dependent, adjunct tool.

• NAD⁺?Too early.

• Rapamycin / Metformin?Experimental.

• Ketone esters?Overstated.

• Blue light glasses?Supportive, not decisive.

Biohacking isn’t inherently foolish.But optimisation without restraint becomes obsession.And in physiology Anything in excess becomes poison.