¶ Pick Your Path
Baseline checklist + measurement setup + your first 30 days.
Sleep, energy, cognition, metabolic health, cardiovascular, body composition, and more.
Playbooks, tracking templates, confounders checklist, and decision rules.
¶ Start Here: The Framework
Use the same loop for everything — supplements, routines, devices, and diagnostics:
- Baseline (2–4 weeks): capture sleep, activity, nutrition, stress, and core labs.
- Intervene (one variable): define dose/parameters + start date + duration.
- Track: primary outcome + secondary metrics + adherence.
- Review & Iterate: keep / modify / stop, with a written decision rule.
Baseline checklist (minimum)
- Sleep timing + sleep quality
- Activity (steps or minutes)
- Nutrition timing + major outliers (late meals, alcohol)
- Stress (simple daily score)
- Body composition proxy (weight trend / waist)
- Core labs (context-dependent; clinician-guided)
Measurement stack
- Wearable (optional): HR/HRV trends + sleep timing consistency
- Labs cadence: months-scale for slow markers; don’t retest weekly
- Subjective scales: energy/mood/stress at consistent times
Baseline checklist, wearable + labs cadence, and a minimal tracking stack.
Build foundations first: sleep rhythm, movement, nutrition awareness, and simple tests.
ABAB / crossover designs, washouts, confounders, and practical tracking templates.
¶ Browse the Library
Four “doors” reflect how biohackers actually explore:
Step‑by‑step routines with duration, cost, difficulty, gear, and tracking plans.
Atomic actions: supplements, behaviors, devices, and environmental inputs.
Wearables, devices, apps, and data workflows (export/API, accuracy caveats).
Labs, imaging, body composition, and continuous sensors — plus retest cadence and pitfalls.
⚠️ Critical Warning
Biohacking is not a substitute for medical care. Abnormal results require physician consultation. Self-experimentation with hormones or prescription drugs carries serious risks.
¶ Evidence & Safety
How we grade claims (human outcomes first), handle uncertainty, and update pages.
Supplement–supplement and supplement–drug interactions, with red‑flag combinations.
When to stop self‑experiments and seek urgent or emergency care.
¶ Popular Modules
Common combinations, minimal viable vs advanced, and de‑stack rules.
The short list of metrics that most reliably guide decisions (and what moves them).
Changelog of updates to the biohacking library (new protocols, revised evidence, safety changes).
What people are running right now — plus the metrics they’re tracking.
¶ Frequently Asked Questions
How often should I test?
It depends on what you’re changing and what you’re trying to learn.
- Stable routine (maintenance): core labs roughly every 6–12 months.
- Active optimization: retest the metric you’re trying to change on a cadence that matches its biology (days, weeks, or months).
- Epigenetic clocks: typically change slowly; think in months to a year.
What's the best biological age test?
If you’re going to test, use methods with published validation and clear limitations.
- Pace of aging: DunedinPACE.
- Mortality risk prediction: GrimAge.
Avoid cheap tests with unclear methodology or limited validation.
Should I use a CGM if I'm not diabetic?
Often, yes — especially if you’re experimenting with diet, meal timing, stress, or sleep. Many people use CGMs for short blocks (2–4 weeks) to learn personal glucose patterns.
What wearables do you recommend?
Choose based on what you’ll actually wear and what you need:
- Sleep trends: rings/straps/watches can be useful, but treat sleep staging as approximate.
- HRV: chest straps are typically best for accurate beat‑to‑beat data; wrist devices are often fine for trend tracking.