¶ Start Here: Biohacking That Actually Works
The point of biohacking isn’t tracking — it’s decisions.
Your goal is to find a few inputs that reliably move your outcomes, with minimal time, cost, and risk.
¶ The Minimal Framework
- Baseline → what’s true right now?
- Hypothesis → what change should move what metric?
- Intervention → change one variable, with clear parameters.
- Tracking → measure outcomes + adherence.
- Review → keep / modify / stop using a written rule.
¶ Getting started
Baseline & Measurement Setup
Baseline checklist + wearable/labs cadence + a minimal tracking stack.
Most‑Tracked Biomarkers
The short list of metrics that most often change decisions (and what moves them).
Red Flags (Stop & Escalate)
When to stop self‑experiments and seek urgent or emergency care.
¶ Your First 30 Days
Beginner 30‑Day Plan
Build foundations first (sleep rhythm, movement, nutrition awareness, and simple tests).
¶ When You’re Ready: Experiments
How to Run N‑of‑1 Experiments
ABAB / crossover designs, washouts, templates, confounders, and decision rules.
¶ A Simple “Daily Log” (Copy/Paste)
| Field | Example |
|---|---|
| Sleep (hours) | 7.4 |
| Sleep quality (1–10) | 7 |
| Energy (1–10) | 6 |
| Mood (1–10) | 7 |
| Training | Walk 45m + lift 30m |
| Nutrition note | Late meal; high carb |
| Intervention | Magnesium glycinate 200 mg |
| Notes | Travel; stressful meeting |
Tip
If you can’t sustain tracking for 30 days, the intervention is probably too complex (or the tracking stack is too heavy).