Intervention definition
An intervention is a single change you can describe in one sentence (dose/parameters + timing), and evaluate with a metric.
¶ Browse by Modality
Single agents and cautious stacks (interactions matter).
Heat/cold, light, neuromodulation, and environmental tech.
Small, repeatable behaviors with outsized impact.
Light, temperature, noise, and air quality inputs.
¶ How to Compare Interventions (Facets)
We try to make every intervention filterable (or at least scannable) by:
- Evidence level (human outcomes > mechanistic > anecdote)
- Effect domain (sleep latency, VO₂max, LDL-C, HbA1c, HRV, etc.)
- Risk level (low / moderate / high) + common adverse effects
- Cost (one-time + recurring) and time burden
- Complexity (beginner → advanced) and required equipment
- Time-to-effect (acute / weeks / months)
- Population constraints (pregnancy, anticoagulants, CKD, etc.)
- Measurement readiness (what you should track to know it’s working)
¶ Evidence Summary (Human Outcomes)
This table summarizes high-level evidence for popular biohacking interventions. Note that "Effect Size" refers to statistical findings in meta-analyses, not necessarily individual experience.
| Intervention | Outcome | Human Evidence | Effect Size | Quality of Evidence | Reference |
|---|---|---|---|---|---|
| Creatine Monohydrate | Memory & Cognition | Meta-analysis (RCTs) | Moderate improvement (especially in older adults) | Moderate (GRADE) | [1] |
| Sauna Bathing | Cardiovascular Mortality | Prospective Cohort Studies | 40-60% risk reduction (dose-dependent, 4-7x/week) | Low (Observational) | [2] |
| Intermittent Fasting | Weight Loss | Meta-analyses (RCTs) | Comparable to continuous calorie restriction (not superior) | Moderate | [3] |
| Cold Water Immersion | Mood & Recovery | Systematic Reviews | Mixed/Inconsistent for mood; Moderate for recovery | Very Low (Heterogeneity) | [4] |
| Blue Light Blocking | Sleep Quality | Cochrane Review (RCTs) | Inconclusive / No significant benefit vs clear lenses | Low | [5] |
| Resveratrol | Longevity / Lifespan | Observational Studies | Insufficient human data / No association with mortality | Very Low | [6] |
Authoring standard: Biohacking Content Model
¶ References
Prokopidis K, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. PubMed ↩︎
Laukkanen T, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. JAMA ↩︎
Gu L, et al. Effects of intermittent fasting in human compared to a non-intervention diet and caloric restriction: A meta-analysis of randomized controlled trials. Front Nutr. 2022;9:871682. Frontiers ↩︎
Kelly JS, Bird E. Improved mood following a single immersion in cold water. Lifestyle Med. 2022;3:e53. Wiley ↩︎
Singh S, et al. Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database Syst Rev. 2023;8(8):CD013244. Cochrane ↩︎
Semba RD, et al. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA Intern Med. 2014;174(7):1077-1084. JAMA ↩︎