17,99 €
Mehr erfahren.
- Herausgeber: John Wiley & Sons
- Kategorie: Ratgeber
- Sprache: Englisch
Supercharge your life. One biohack at a time.
Do you struggle to prioritise your health amongst the demands of a busy lifestyle? Are you afraid of growing old and not thriving in your later years? Then maybe biohacking is for you. Biohacking is all about hacking your biology and environment so you can live better for longer. It involves making small, incremental changes to your lifestyle and diet today that will improve your health, vitality and wellbeing into the future.
Biohacking proves that we have more control over ageing than what we might think. With Biohack Me, you'll discover that ageing is something we should embrace, not fear. Author Camilla Thompson is a trailblazer in biohacking, nutrition, and health coaching. As a trusted coach and wellness mentor, Camilla has dedicated nearly a decade of her life to helping others optimise their health and longevity. In this powerful guide, she provides clear, actionable strategies that will empower you to take charge of your health and protect your cognitive and physical wellbeing as you age.
By learning the biohacking framework outlined in this book, you can improve your sleep, mood, health, relationships, brain and so much more. You'll learn:
- The importance of sleep rituals and habits, like nasal breathing and your circadian rhythm
- Strategies to boost your energy though intermittent fasting, red-light therapy and cold exposure
- How to revolutionise your relationship with stress and anxiety using the circle of control
- Methods to improve your nervous system function, such as breathwork and acupuncture
- Why neuroplasticity is crucial for optimum long-term brain function
- How a nutrient-rich diet, hydration hacks and cognitive training can improve your overall brain health
Once you master the biohacking basics, you will unlock your full potential and transform your mind and body for the better. Whether you're a health newbie or a seasoned wellness warrior, Biohack Me is your ticket to supercharging your life.
Sie lesen das E-Book in den Legimi-Apps auf:
Seitenzahl: 314
Veröffentlichungsjahr: 2025
Ähnliche
Table of Contents
COVER
TABLE OF CONTENTS
TITLE PAGE
COPYRIGHT
DEDICATION
ABOUT THE AUTHOR
WHY I WROTE THIS BOOK
PART I: Introduction
Chapter 1: Why I am a biohacker
Chapter 2: WTF is biohacking?
Newsflash: It's not new
The foundation: Experimentation and personalisation
Inflammageing
Say hello to your mitochondria: The powerhouses of your cells
Senescent (zombie) cells: Clearing out the waste
Telomeres: Protecting your DNA
Community and culture
Purpose and longevity
Your biohacking journey begins
PART II: The Biohacking Framework
Chapter 3: Biohack your sleep
The science behind sleep deprivation
Magnesium is one of my favourite sleep hacks
Chapter 4: Biohack your brain
Nutrient‐rich diet
Hydration
Cognitive training
Regular exercise and balance movement
Nootropics and supplements
Social connections
Sleep quality and duration
Cold exposure and breathing techniques
Brain networks
Foods to support your brain health
Chapter 5: Biohack your body
Controlled breathing for hormonal balance and recovery
Track and improve heart rate variability (HRV)
Hot and cold exposure for recovery and hormonal regulation
Prioritise sleep for physical and hormonal recovery
Myokines: The hope molecule
Limit exposure to chronic stressors
Embrace a low‐tox lifestyle
Forever chemicals
Microplastics
Creatine
Exercise hacks
Remedial massage
Challenges
Chapter 6: Biohack your energy
Sleep optimisation
Intermittent fasting
Red‐light therapy
Hydration with electrolytes
IV drips
Nutrient‐dense diet
Regular physical activity
Mindful breaks and ultradian rhythms
Adaptogenic herbs
Kava
Cacao
Manage stress better
Cold exposure
Breathwork
Optimise nutrition timing and intake
Utilise breaks wisely
Chapter 7: Biohack your health
Nutrient‐dense diet
Avoid refined sugars
Organ meat
Intermittent fasting
Hydration
Regular exercise
Gut health
Digestion hacks
Natural light exposure
Stress management
Regular health monitoring
Dental hygiene
Social connections
Biohack your health with traditional Chinese medicine and Ayurveda
Mushrooms: The superfood biohack
Biohack your immune system
Skin Health: Top skin biohacks for radiant, healthy skin
Chapter 8: Biohack your mood
Gratitude, kindness and mindfulness
Create a joy list
Play
Music
Life's a party
Movement
Manage stimulant intake
Cold exposure and breathing techniques
Nature and sunlight exposure
Practise empathy and compassion
Engage in creative activities
Chapter 9: Biohack your environment
Air quality
Water quality
Get your home tested for mould
Low‐tox living environment
Microplastics
Optimise light exposure
Tech‐free zones
Detox from psychological pollutants
Declutter and organise
Minimising electromagnetic field exposure
Greenwashing
Ergonomic workspace setup
Noise management
Temperature control
Incorporate nature elements
Travel biohacks
Chapter 10: Biohack your relationships
Effective communication
Technology addiction
Healthy boundaries
Gratitude and appreciation
Quality time
Practise empathy and compassion
Joint activities
Regular relationship check‐ins
Conflict resolution
Support and encouragement
Cultivate a growth mindset
Prioritise emotional health
PART III: Diving deeper
Chapter 11: Epigenetics and health span
Understanding chronotypes and phenotypes
Bio‐individuality
Practical applications
Biohacking for lifelong health
FOGO
Health span vs life span
Shifting from FOGO to embracing longevity
Inflammageing and health span
Let's talk about supplements
Top Longevity Supplements
Chapter 12: Biohacking on a budget
Natures top five biohacks
Prioritise basic health habits
Chapter 13: Biohacking technologies
The role of data in biohacking
The future of AI in personalised health
Advancements in wearables and AI
Beyond tech
Red‐light therapy
Pulsed electromagnetic field (PEMF) therapy
Cryotherapy and cold exposure
DEXA scan
Hyperbaric oxygen therapy (HBOT)
Ozone therapy
Hydrogen therapy
Sauna therapy
Happy Lamp
BrainTap and binaural beats
NormaTec compression therapy
X Tone electromagnetic muscle stimulation
Shockwave therapy
Chapter 14: Biohacking for every age and gender
Younger generations: Millennials and Gen Z
Middle‐aged adults: Gen X
Older adults: Baby boomers
Biohacking for women
Biohacking for men
Adapting biohacking across ages
Chapter 15: Biohacking stacking
What is habit stacking?
Why biohacking stacking works
How to create your own biohacking stacks
Chapter 16: My top ten biohacks
Chapter 17: Nervous system reset
Understanding the nervous system
Techniques for nervous system reset
Creating a sense of safety
Chapter 18: Setting better boundaries and the Circle of Control
Better boundaries
The Circle of Control
How to set boundaries
PART IV: Biohacking in practice
Chapter 19: Creating sustainable biohacking habits
Behaviour Change Model
How to make new biohacks stick
Chapter 20: Embracing a biohacking lifestyle
Biohacking is a lifestyle
Biohacking for longevity: Living well longer
The future of biohacking
Biohacking checklist
GLOSSARY
ACKNOWLEDGEMENTS
RESOURCES
END USER LICENSE AGREEMENT
List of Tables
Chapter 6
Table 6.1: Boost your protein
List of Illustrations
Part 2
Figure 1: The Biohacking Framework
Figure 2: Biohacking basics
Figure 3: The wheel of life
Chapter 3
Figure 3.1: Benefits of magnesium
Chapter 4
Figure 4.1: Brain networks
Chapter 6
Figure 6.1: Aim for different types of breaks
Chapter 18
Figure 18.1: The Circle of Control
Guide
Cover
Table of Contents
Title Page
Copyright
Dedication
About the Author
Why I Wrote this Book
Begin Reading
Glossary
Acknowledgements
Resources
End User License Agreement
Pages
i
ii
v
vi
viii
xi
xii
xiii
xv
xvi
1
2
3
4
5
6
7
8
9
11
12
13
14
15
16
17
18
19
20
21
22
23
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
123
124
125
126
127
128
129
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
161
162
163
164
165
166
167
168
169
170
171
173
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
193
194
195
196
197
198
199
200
201
202
203
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
247
248
249
250
251
252
253
255
256
257
258
259
260
261
263
264
265
266
268
269
270
271
273
275
276
277
278
279
280
281
282
283
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
There has never been a more crucial time to take charge of your health. Biohack Me is a transformative guide that makes the science of biohacking accessible to everyone. Camilla Thompson combines her expertise with her personal journey to offer a wealth of accessible strategies for enhancing health, energy, and longevity. Her friendly style and focus on personalised well‐being make this book an invaluable resource for anyone aiming to be the best version of themselves.
—Dr Ron Ehrlich, executive health coach and practitioner mentor/educator
Biohack Me is not just a book—it's a wake‐up call, a blueprint, and a game‐changer for anyone ready to take charge of their health and wellbeing. Having witnessed part of Camilla's journey firsthand, I can confidently say that this book is a reflection of her relentless curiosity, fearless experimentation, and passion for helping others. Her ability to blend hard science with real‐life application makes this book an essential guide, whether you're a seasoned biohacker or just dipping your toes into the world of self‐optimization.
Get ready to supercharge your life—one biohack at a time! A must‐read!
—Dr Adam Gavine, Chiropractor, co‐founder of Wasabi Method, Biohacker
Camilla Thompson is a true pioneer in the world of biohacking. If she had a super power it would be helping her fellow human be the best they can be. The origins of this stunning and phenomenally helpful book lay in some deeply challenging life events for Camilla, proving that good can come from bad if we are prepared to learn from it. That everything we experience in life both good and bad are all stepping stones to what we become. This book is a beautiful and unique example of this. With simple and practical biohacks, this book offers transformative tools to improve healing, health, and wellbeing for everyone.
—Matthew Johnstone, author, keynote speaker and mental health advocate
Camilla's journey to good health is a powerful reminder to listen to our bodies. Biohack Me will help you do this. It's a book for everyone who has been gas lit by their doctors and are looking for answers to achieve long‐term health and wellness through biohacking.
—Azra Alagic, founder of Biohack‐her
First published 2025 by John Wiley & Sons Australia, Ltd
© Thompson Payne Investment Pty Ltd 2025
All rights reserved, including rights for text and data mining and training of artificial intelligence technologies or similar technologies. Except as permitted under the Australian Copyright Act 1968 (for example, a fair dealing for the purposes of study, research, criticism or review) no part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise. Advice on how to obtain permission to reuse material from this title is available at http://www.wiley.com/go/permissions.
The right of Camilla Thompson to be identified as the author of Biohack Me has been asserted in accordance with law.
ISBN: 978‐1‐394‐33403‐2
Registered Office
John Wiley & Sons Australia, Ltd. Level 4, 600 Bourke Street, Melbourne, VIC 3000, Australia
For details of our global editorial offices, customer services, and more information about Wiley products visit us at www.wiley.com.
Wiley also publishes its books in a variety of electronic formats and by print‐on‐demand. Some content that appears in standard print versions of this book may not be available in other formats.
Trademarks: Wiley and the Wiley logo are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc. is not associated with any product or vendor mentioned in this book.
Limit of Liability/Disclaimer of Warranty
While the publisher and author have used their best efforts in preparing this work, they make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives, written sales materials or promotional statements for this work. This work is sold with the understanding that the publisher is not engaged in rendering professional services. The advice and strategies contained herein may not be suitable for your situation. You should consult with a specialist where appropriate. The fact that an organisation, website, or product is referred to in this work as a citation and/or potential source of further information does not mean that the publisher and author endorse the information or services the organisation, website, or product may provide or recommendations it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
Cover design by Jon Boylan
Author photo (cover): Syl Marie Photography
‘The doctor of the future will give no medicine but will instruct his patient in the care of the human frame, in diet, and the cause and prevention of disease.’Thomas Edison
ABOUT THE AUTHOR
Camilla Thompson is a trailblazer in the field of biohacking, nutrition and health coaching. Growing up with a progressive mother who instilled the values of health, nutrition and low‐toxicity living, Camilla was set on a path toward wellness from an early age.
Her journey into biohacking was catalysed by a personal battle with severe postnatal depression following the birth of her first child. After experiencing adverse effects from traditional medications, she turned to alternative therapies and natural healing, which opened the door to the world of biohacking.
As the founder of The Wellness Coach (thewellnesscoach.org), BioHackMe (biohackme.com.au) and MouldSafe (mouldsafe.com.au), and the co‐founder of Select Wellness, Camilla has dedicated a decade to helping individuals optimise their health and wellbeing.
Her exploration of biohacking deepened after she was diagnosed with chronic inflammatory response syndrome (CIRS) triggered by exposure to mould. This experience drove Camilla to explore innovative strategies to manage and improve her health beyond conventional treatments.
Camilla is an executive wellbeing coach, International Coaching Federation Professional certified coach (ICF PCC), nutritionist, certified health coach and mental health first aider. She has studied epigenetics and neuroplasticity, and is a trusted voice in the biohacking and wellness space. Camilla has built a strong platform through her companies, reaching a diverse audience across Australia and New Zealand. She regularly speaks at health retreats and corporate events, and hosts biohacking retreats in Australia and Bali.
Camilla writes for publications such as Women's Health, Women Love Tech, Food Matters and Biohackers Magazine in the US. She has been interviewed for The Sydney Morning Herald, The Age, Daily Mail, The Australian, Mumbrella, Mediaweek and news.com.au, as well as podcasts discussing wellbeing and biohacking.
Camilla's work with high‐profile clients such as Canva, Atlassian, PwC and Microsoft during her time at Select Wellness showcased her ability to connect with and inspire a wide range of audiences.
A passionate advocate for personalised health, Camilla emphasises the importance of bio‐individuality and the integration of ancient therapies with modern technologies. Camilla is committed to empowering individuals to supercharge their lives, one biohack at a time.
WHY I WROTE THIS BOOK
I am a perpetual student, always eager to learn and grow. Books and podcasts are my go‐to sources for new insights, and I love sharing these discoveries with friends and clients. Over the past few years, after each talk I delivered, I would share book recommendations that had profoundly impacted me. They were books that taught me new things, inspired me and kept me striving for better health and understanding.
At the end of these talks, people would often ask, ‘Where's your book?’ I'd laugh it off, battling that familiar voice of imposter syndrome in my head. But, eventually, I realised I needed to step out of my own way and connect with my true mission: to help people feel better and live healthier, more fulfilling lives.
This book is my way of serving humanity and inspiring others to make healthier choices, prevent chronic disease and extend health span.
My own health journey brought me here. It led me to embrace self‐experimentation and curiosity, to seek answers and to cultivate a deep sense of hope — hope that we can take charge of our health and create a quality life as we age.
This book is the silver lining in my personal health struggles, the gift born from adversity. It's a comprehensive guide that practically wrote itself, flowing out of me from years of passion and experience. I have always loved writing, mainly poems and articles for magazines and online websites. I lost my confidence for a few years and stopped writing, so this has been an explosion of repressed creativity pouring out of me.
I wrote this book to make biohacking accessible and achievable for everyone. Too often, it's portrayed in the media as something only elite, wealthy tech men, celebrities or athletes do. But biohacking is for anyone, and I'm here to bridge that gap. By making small, intentional changes, we can all be empowered to take control of our biology and environment to create better health outcomes. With chronic health issues on the rise, there's never been a more crucial time to take charge of your own wellbeing and set yourself up for a long, healthy, vibrant life.
Thank you, readers, for choosing to read this book and joining me on this biohacking journey. I hope it sparks change and leads to better health outcomes for you.
Supercharge your life. One biohack at a time.
Disclaimer:
This book is based on my personal experience and not intended as medical advice. Some of the supplements mentioned in this book may not be approved by the TGA. Please consult your healthcare practitioner, especially if you have any underlying health conditions or are on other medications.
PART IIntroduction
What if we could defy the traditional limitations of ageing, by unravelling the secrets of longevity through the lens of biohacking?
In a world inundated with information about health and wellness, biohacking emerges as a beacon of hope, offering a personalised approach to optimising human potential, backed by science.
Chapter 1Why I am a biohacker
Life has a way of guiding us toward unexpected journeys, leading us to places we never imagined. I truly believe that experiencing adversity gives you an advantage in life. At the time it doesn't feel like it, but once you come through it, there are gifts to be found. I call it the gold in the shit.
My path to becoming a biohacker was forged through personal mental and physical health battles, and a deep commitment to reclaiming my health. Growing up with a forward‐thinking mother who championed health, nutrition and low‐toxicity living, I was introduced early to the principles of holistic wellbeing. Our home was a haven of organic foods, natural remedies, and no processed foods or refined sugars, shaping my initial approach to health and creating my healthy living blueprint. I like to call my mother the OG biohacker.
Despite this solid foundation, I rebelled against it in my teens and twenties, living at times a hedonistic lifestyle and not looking after myself as well I should: poor diet, lack of sleep and drinking too much alcohol. I thought I was invincible.
I came full circle in my late twenties when my health journey faced a significant challenge with the birth of my first child at 26. After an incredibly traumatic two‐day labour, multiple epidurals and a spinal tap that didn't work, my son was finally delivered via emergency C‐section.
When I awoke from anaesthesia, I was told I had a baby boy, but I felt as though I'd been in a car accident — completely disconnected and in shock. Sadly, I missed out on that initial bond with my son. It was messy and overwhelming. We were both so distressed; his poor little head was so misshaped where they had tried to get him out with forceps and suction. I felt sad a lot of the time after the birth, and my recovery took ages. There were lots of tears.
I was experiencing severe postnatal depression, and that period tested my strength and mental health greatly. I went undiagnosed for a long time. I knew I wasn't well, but I thought I could fix it myself or it would just go away. Only after moving from London to Sydney a year later, did I receive a diagnosis from a doctor.
When prescribed SSRI (selective serotonin reuptake inhibitors), they only worsened my condition. (I was on the wrong ones for me. These medications can help people, so please don't take this as permission to stop taking or avoid them.)
I couldn't get out of bed, I felt hopeless, joyless and useless. I gained weight and struggled to recognise myself in the mirror. I felt like a complete failure as a mother. As a self‐confessed recovering perfectionist, I was very hard on myself back then; I wasn't coping with life and being a mother.
After a breakdown caused by me stopping SSRIs cold turkey (not my smartest moment), I found an amazing Chinese acupuncturist in my local town. He was the most kind and gentle man, who held my hands while I cried, and he treated me with needles and Chinese herbs. Week after week, he jabbed me. I got stronger, healthier and found joy and hope again. I will always be grateful for his kindness and guidance; he helped me find my will to live again. This was my first encounter with traditional Chinese medicine, and to this day, I still regularly get acupuncture when my body needs it.
I began seeking solace in nature, walking near the ocean and swimming — it was incredibly healing. I realised I needed to be strong for my beautiful boy, who needed me just as much as I needed him.
Another pivotal moment in my journey was a near‐death experience due to burnout that resulted in sepsis from a kidney infection. I hadn't felt right for a while, but I kept going, pushing forward, working. I was stuck in survival mode, blaming my feelings of heaviness and tiredness on full moons and mercury in retrograde.
According to the doctor at the emergency department, I was hours away from potentially dying from sepsis. My organs would have started shutting down and I may have slipped into a coma that night if I had gone to sleep. This harrowing experience underscored the importance of self‐awareness, intuition and prioritising myself over work and family commitments.
I was a ‘rushing' woman, trying to be everything to everyone — the best mum, leader, wife and friend. The high achieving perfectionist. This brush with mortality became a catalyst for change, prompting me to leave my corporate career in media and start a mental health and wellbeing business. My mantra now is that I'm always at the top of my to‐do list; it's a non‐negotiable. My mission post burnout is to help others avoid the pitfalls I encountered, using my experience to guide and support them in prioritising their health.
The most transformative chapter of my journey came when I unknowingly lived in a mould‐infested home for eight years. This invisible threat triggered chronic inflammatory response syndrome (CIRS), leaving me physically depleted and mentally exhausted.
I spent years going to see different doctors, having blood tests, and no‐one could work out what was wrong with me. Every few months I would get sick, even though I was eating a super healthy diet, exercising and looking after myself. I was gaslit by many people who thought it was in my head, and that I was choosing to be sick.
In the end, I was pretty much bedridden with the mould mimicking arthritis in my body, every bone creaking and in constant body pain. I felt old before my years, and it was so confronting. I had severe dehydration, like a permanent hangover (mould lives off our fluids); eye infections; anxiety through the roof; and constant sickness.
A good friend who worked in mould remediation came over to my house and found mould in my cupboards, bed, blinds, home office — in every room in the house. Within 24 hours we had moved out, leaving behind our home and belongings.
But, finally, we knew what had been making me sick. It's estimated that 25 per cent of the population have a mould gene called HLA DR or DQ which is part of the Coeliac gene family. My youngest son and I both have the mould gene, which means we can't detox mould out of bodies properly, so it creates havoc and disrupts all our internal systems. My husband and oldest do not have the gene, which made it very hard to know that it's your home making you sick when not everyone is affected.
It was a dark time, with moments when I felt like I couldn't go on. Losing our home and all our belongings, and enduring 18 months of treatment to detox the mould from my body, was tough. I can only liken it to being a victim of a natural disaster, except you have the added layer of dealing with a chronic illness. But it was a turning point in my life.
Faced with the limitations of conventional treatments and being told it was all in my head, I turned to biohacking — an approach that empowered me to take control of my health by utilising different supplements and treatments. I worked with a functional doctor and incredible naturopath who was also a psychotherapist, which helped me to get through the whole ordeal.
Biohacking became my lifeline. It offered a way to optimise every aspect of my life, from my physical health to my mental resilience. I learned that health is not just about survival but about flourishing — living with vitality and purpose.
Through self‐experimentation, I discovered the profound impact that small, strategic, incremental changes could have on my wellbeing and in reducing the chronic inflammation in my body. Saunas were incredible; they really helped me to detox the mould, as did the binders.
Binders are substances used to help the body remove toxins, such as those from mould exposure, by binding to them in the gut and facilitating their elimination. The goal is to poo out the mould!
I also had to do some deep work on my mindset, moving away from the constant fear of getting sick again or coming in contact with mould, to a place of trust and hope.
I came up with the term PTMD (post‐traumatic mould disorder) from this experience. The feelings stay with you for a long time, and anyone who's been through something similar will understand.
As I mentioned earlier, I truly believe that experiencing adversity gives us the opportunity to help others and to use it as an advantage rather than a disadvantage. When we struggle, it gives us strength, and, among the challenges, there is that gold — a gift for us. Life happens for us, not to us.
I am a change‐maker, and I want to make my mark in this world by being of service, advocating to change regulations and policies specifically around mould illness in Australia to better support people's health. This has been the driving force behind setting up my business MouldSafe with my friend who found the mould in my home all those years ago.
As I delved deeper into the world of biohacking, I realised that it wasn't just a personal journey — it was a mission to share the transformative power of this approach with others. Biohacking taught me that we all have the power to take charge of our biology; to rewrite our health narratives; and to create lives filled with energy, joy and longevity.
We have the power to heal ourselves. I am living proof that it's possible to reverse chronic illness and not just survive, but thrive. My biological age is 38 (the age of my cells) and my actual age is 48, so through intentional choices, self‐experimentation and commitment, we can reclaim our health, reverse our age and live vibrantly, no matter the challenges we face.
In this book, I invite you to join me on this transformative journey. We'll explore the art and science of biohacking, uncovering how you, too, can supercharge your life one biohack at a time. Whether you're facing your own health challenges or seeking to enhance your wellbeing, know that you have the power to take control of your health and create a life of wellness.
Chapter 2WTF is biohacking?
So, WTF actually is biohacking? Dave Asprey, the godfather of biohacking, describes it as the art and science of becoming superhuman, which is an awesome mission, but for us mere beings who aren't quite superhuman yet, it's about hacking our biology and environment so we can live well longer. Biohacking involves making small, incremental changes to your lifestyle and diet to improve your health, vitality and wellbeing. It's about working smarter not harder in all areas of life and taking control of our own health and wellbeing.
Biohacking is essentially do‐it‐yourself biology. It's the practice of changing our chemistry and physiology through science and self‐experimentation to increase energy, enhance our quality of life, prevent chronic diseases and extend longevity. It's about optimising your body and mind, using a range of strategies from high‐tech interventions, ancient therapies and simple lifestyle tweaks.
Newsflash: It's not new
Elite athletes have been biohacking for years, using cutting‐edge techniques to enhance performance and recovery. They optimise every aspect of their biology to gain a competitive edge in their sports — from nutrition and sleep to mental training and recovery protocols.
What's new is that these practices are now becoming accessible to everyone. The concept of biohacking has been around for decades; in fact, biohacking conferences have been held in the US for over ten years, with Australia just starting to catch on to this exciting movement. In 2024 alone, there were more than six biohacking conferences held globally, drawing in enthusiasts and experts from all walks of life, as well as three documentaries about biohacking released on streaming services. Longevity and biohacking are hot topics globally, and their popularity is only set to grow as more people look for ways to optimise their health, performance and life span. Right now, according to Market.us, the biohacking industry is worth around $19 USD billion, and it’s expected to skyrocket to $83 USD billion by 2032.
The foundation: Experimentation and personalisation
At its core, biohacking is about self‐experimentation. It's the process of observing, experimenting and iterating on personal health data to find what works best for you. This approach recognises that everyone's biology is unique, and what works for one person might not work for another. Personalised health is the future (with a little help from AI — more on that in Chapter 13), and biohacking is leading the way by allowing individuals to tailor their health practices to their own needs. Biohacking deeply embraces the concepts of epigenetics and bio‐individuality; they are the foundation of all biohacking.
Biohacking can help to reverse inflammageing, which is a term that describes the chronic, low‐grade inflammation that develops as people age. It's thought to be a key factor in the ageing process and is associated with many age‐related diseases, including cardiovascular disease, diabetes, Alzheimer's disease and cancer. I'll talk more about this throughout the book as one of my key health goals is to reduce the chronic inflammation in my body and to help you do the same.
Biohacking isn't just about optimising your lifestyle on the surface; it goes much deeper, down to the cellular level. One of the key principles behind biohacking is improving how your cells function, particularly by supporting mitochondria, repairing senescent (zombie) cells and protecting your telomeres (all of which I will explain in later chapters).
Biohacking strategies, such as anti‐inflammatory diets; intermittent fasting, which promotes autophagy (your body's ability to re‐use old and damaged cell parts to clear damaged cells); regular exercise; and stress‐reduction techniques, aim to combat this inflammation. These approaches help us biohackers manage inflammageing at a cellular level, promoting healthier ageing and longevity.
Let's break down why these are crucial for your health and longevity.
The biohacker's mindset
Biohacking isn't just about the physical changes, it's also about adopting a mindset of curiosity, self‐responsibility and continuous improvement. Biohackers are always looking for ways to push the boundaries of what's possible, using data and experimentation to find the most effective strategies for optimising health.
The journey of biohacking begins with a powerful longevity mindset. To back this up, a study found that people live 7.5 years longer if they have a positive mindset about ageing. Pro‐ageing is the way forward!
Here are my foundational principals to biohacking that I've created to inspire self‐empowerment, curiosity, hope and self‐love. These values guide you to create meaningful behaviour change and take control of your health with confidence and clarity. They remind us to approach our health journey with an open mind, a sense of curiosity and unwavering self‐compassion.
I choose to show up for myself
Biohacking starts with the decision to take control of your life. You are in the driver's seat (don't be a passenger in your life), making choices that align with your health and wellbeing. This mindset is about showing up for yourself every day, committed to the journey of self‐improvement. Only you can show up for you.
I take full responsibility for my health and happiness
Taking ownership of your health means recognising that you are responsible for your wellbeing. This mindset empowers you to take proactive steps, make informed decisions and be accountable for the outcomes. You are the architect of your own health.
I'm curious and open to learning and trying new things
Curiosity is the fuel for your biohacking journey. Being open to new ideas, exploring different approaches and experimenting with what works best for you is at the heart of biohacking. This mindset encourages continuous learning and adaptation.
I trust my intuition to know what's right for my unique body
Your body is unique, and so are its needs. This mindset emphasises the importance of trusting your intuition and listening to your body's signals. It's about tuning in to what feels right and honouring the wisdom within you.
I appreciate my body and all it does to keep me alive
Gratitude for your body is a cornerstone of the biohacker's mindset. This principle is about recognising and appreciating the incredible work your body does every day to keep you alive and functioning. It's a mindset of respect and gratitude for your physical being.
I love all the parts of me: the good and the not‐so‐good
Self‐compassion is key to sustaining your biohacking journey. This mindset embraces all parts of yourself — the strengths and the imperfections. It's about loving yourself unconditionally, understanding that both the good and the not‐so‐good contribute to your growth.
I want to live a long, vibrant, supercharged life
The ultimate goal of biohacking is to live a life full of vitality, energy and longevity. This mindset is about setting the intention to live not just a long life but a vibrant and fulfilling one. It's about making choices that support your desire to thrive and supercharge your life.
The biohacker's mindset is a powerful blend of self‐empowerment, curiosity, intuition, gratitude, self‐love and a commitment to vibrant living.
Hallmarks of ageing: What actually happens to us as we age?
Many of my friends, say to me, ‘I feel so old’, ‘my body hurts’, ‘I'm too old to do that’, and they are only in their late 40s and early 50s! Something isn't right here. If we look after our body and mind, we shouldn't feel like this. We make the lifestyle choices that determine how we age.
