10 life-changing biohacking books for optimal living [For beginners and experts!]
Interested in learning about biohacking? Discover top biohacking books that explore niche concepts to optimize different health aspects and improve longevity.
November 29, 2024
While podcasts and digital content are popular in the biohacking niche, nothing beats the information density you get with books.
If you are interested in learning about specific biohacking concepts from scratch or want to get a solid understanding of the subject matter in a short period of time, your best bet is to read a quality book written by an expert. You can find a good selection on any biohacking niche you want to explore, whether it’s sleep optimization, nutrition, or longevity.
Today, we’ll share our curated list of the ten biohacking books that are must-reads in the health and wellness space.
Bonus: Stick with us till the end of this article as we’ll also introduce you to Nucleus — a DNA health testing platform that can help you make the right biohacking calls based on your unique genetic profile!
Best books on biohacking: Our picks!
For our list, we wanted to feature only the most transformative books on biohacking written by respected scientists, doctors, and popular biohacking experts. Two of these books are about biohacking itself and can serve as a practical starting point if you need an introduction to the field.
Source: Viktor Hanacek
Meanwhile, we also have selections for those already familiar with biohacking but are looking to expand their knowledge base on a specific niche.
The following table offers a quick summary of our picks — and it will be followed by a detailed overview of each book:
#1 Outlive: The Science and Art of Longevity by Peter Attia
Source: Amazon
Dr. Peter Attia is a physician, researcher, and media personality best known for his podcast called Drive. In his book Outlive, he argues that if you want to extend your lifespan, the best way to do it is to delay the onset of chronic diseases.
The book discusses four conditions — that Attia calls “the four horsemen of chronic disease” — responsible for more than 80% of deaths in people over the age of 50 who don’t smoke:
Cancer
Heart disease
Alzheimer’s disease
Metabolic disease
In the book, he primarily focuses on preventative measures that one can take to avoid or delay the onset of these diseases. His remedies include getting enough quality sleep, following a ketogenic diet, taking fish oil supplements, flossing your teeth, and going to the sauna.
Peter also discusses promising drugs and therapies that may be helpful to those who are already suffering from these conditions. He especially emphasizes adhering to an exercise routine optimized for longevity, claiming it to be the most powerful longevity “drug.”
We love how the book also focuses on the role of mental health in longevity strategies, which adds depth to your reading experience.
Excerpt:
“More than any other tactical domain we discuss in this book, exercise has the greatest power to determine how you will live out the rest of your life,” ― Peter Attia, Outlive.
Instagram: @peterattiamd
#2 The Circadian Code: Lose Weight, Supercharge Your Energy, and Sleep Well Every Night by Dr. Satchin Panda
Source: Amazon
Dr. Satchin Panda is a professor at the Salk Institute and runs his own lab where he leads a team of scientists. His primary research focus is the circadian rhythm, which is the 24-hour cycle that governs various physiological processes in our bodies.
His biohacking book, The Circadian Code, explains human circadian rhythm in detail, including what it is, how it works, and how living in alignment with it can help you. The book discusses leveraging your circadian rhythm to:
Sleep well every night
Have more energy
Improve your mood
Become more focused
Manage your weight
If your circadian rhythm is messed up, this book can provide the motivation you need to finally fix it, as well as practical advice on how to do it. Synchronizing daily activities such as sleeping, eating, and exercising with your body’s natural circadian rhythm will also complement your other health improvement endeavors.
Excerpt:
“Timing is everything, especially when it comes to health,” ― Satchin Panda, The Circadian Code.
Instagram: @satchin.panda
#3 Deep Nutrition: Why Your Genes Need Traditional Food by Catherine Shanahan
Source: Amazon
Dr. Catherine Shanahan is a physician and biochemist who specializes in nutritional medicine, specifically in health optimization through ancestral nutrition.
In her book Deep Nutrition, she shares four nutritional strategies that she associates with traditional diets that boost longevity:
Fresh food
Fermented and sprouted food
Meat cooked on the bone
Organ meats
Shanahan provides a plan for moving away from modern processed foods and returning to what she calls the human diet. Doing so can lead to all kinds of health improvements, from stronger bones and increased fertility to improved cognitive function and sustainable weight loss.
It’s worth noting that she is one of the most outspoken seed oil critics out there, and discusses the subject considerably in her book. Still, it’s worth noting that the claim that seed oils are bad for you has been debunked, with scientists arguing that it’s not the seed oils themselves that are the problem but the nutritional profiles of some of the foods that contain them (e.g. packaged snacks).
Excerpt:
“Food is like a language, an unbroken information stream that connects every cell in your body to an aspect of the natural world. The better the source and the more undamaged the message when it arrives to your cells, the better your health will be…” ― Catherine Shanahan.
Instagram: @drcateshanahan
#4 The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health by Justin Sonnenburg and Erica Sonnenburg
Source: Amazon
Dr. Justin Sonneburg is a microbiology and immunology professor at Stanford, where he runs a research lab together with his wife, microbiologist, and senior research scientist Dr. Erica Sonnenburg.
In their book The Good Gut, this husband-and-wife duo breaks down the science behind gut health, explaining the impact your gut microbiome can have on your weight, digestive and immune systems, and even mental health.
This book would appeal to you if you are looking for evidence-based strategies for improving your gut health as well as other long-term health outcomes. For instance, it covers some actionable advice to support your microbiome balance, which can include taking supplements like prebiotics and probiotics, avoiding excessive antibiotics, as well as careful meal planning.
Excerpt:
“Clearly the microbiota is not just a collection of innocuous bacteria loitering within our gut. These bacteria are capable of profoundly changing the biology of their host and may be a major contributor to one of the most alarming health issues in the Western world.” ― Justin Sonnenburg and Erica Sonnenburg, The Good Gut.
Instagram: @sonnenburglab
#5 Nutrient Power: Heal Your Biochemistry and Heal Your Brain by William J. Walsh
Source: Amazon
Dr. William J. Walsh is the founder and president of the Walsh Research Institute and one of the world’s leading experts in using nutritional medicine to treat psychiatric conditions.
In his book Nutrient Power, Walsh proposes a biochemical approach to mental well-being and treating chemical imbalances. He argues that micronutrients play an important role in the synthesis of neurotransmitters like dopamine. Consequently, micronutrient imbalances can have a negative effect on brain function, potentially contributing to various mental health conditions such as:
Autism
ADHD
Depression
Schizophrenia
Bipolar disorder
In this book, he summarizes his decades of research, presents patient case studies to illustrate biochemical imbalances that lead to issues with neurotransmitters and methylation, and provides practical advice on how to detect and fix them. We like that Dr. Walsh also advocates nutrient therapy over traditional psychiatric medication that merely focuses on symptom management.
Excerpt:
“There are a multitude of genetic and environmental aberrations that can produce nutrient imbalances in the brain. If the brain is presented with a severe overload or deficiency of a nutrient required for neurotransmitter synthesis or activity, one can expect that mental problems will result,” ― William J. Walsh, Nutrient Power.
#6 Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jason Fung
Source: Amazon
Dr. Jason Fung is a nephrologist who writes about various aspects of human health, including conditions such as obesity, diabetes, and cancer.
He’s a big advocate of fasting and believes it to be an effective health and weight optimization tool. In his book The Complete Guide to Fasting, Fung covers:
Health benefits of fasting
Different types of fasting
What to expect when fasting
How to track progress while fasting
How to avoid potential negative side effects of fasting
Fung believes fasting can help people manage weight and also prevent (potentially even reverse) common health issues, like obesity and type-2 diabetes, that plague modern societies. We recommend this book for individuals who are interested in fasting protocols, as well as alternative, non-pharmacological approaches to weight loss and metabolic health.
Excerpt:
“We are wired for feast and famine, not feast, feast, feast,” ― Jason Fung, The Complete Guide to Fasting.
Instagram: @DrJasonFung
#7 Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke
Source: Amazon
Dr. Anna Lembke is a professor of psychiatry at Stanford and the chief of the Stanford Addiction Medicine Dual Diagnosis Clinic.
In her book Dopamine Nation, she discusses the neurotransmitter dopamine: what it is, how it works, and the role it plays in triggering addiction.
With the word “dopamine” being overused by the mainstream media, there are a lot of misconceptions about how it works. Lembke clears up some of the most widespread myths and proposes realistic biohacks to understand and regulate dopamine-driven desires and actions. She provides evidence-based strategies for overcoming addictions and gives practical advice on how to manage dopamine in your day-to-day life.
Dopamine Nation is a must-read if you are struggling with an addiction of any kind. Those interested in self-improvement via leveraging neuroscience and psychology would love the easy-to-follow concepts in this book!
Excerpt:
“The smartphone is the modern-day hypodermic needle, delivering digital dopamine 24/7 for a wired generation,” ― Anna Lembke, “Dopamine Nation”.
#8 Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging by Ben Greenfield
Source: Amazon
Ben Greenfield is a health consultant, podcaster, and the author of what many believe to be the best book on biohacking, Boundless.
This is your go-to book if you are seeking comprehensive biohacking coverage — it covers not only the basics like sleep, nutrition, and exercise but also more advanced topics, such as setting up your home for optimal health, protecting yourself from electromagnetic field radiation, boosting cognitive function with nootropics, and more.
The book features hundreds of biohacks throughout its 500+ pages, so reading it from cover to cover can feel a little bit overwhelming. Perhaps it’s best to treat it as your handy biohacking encyclopedia instead!
Excerpt:
“The world’s longevity all-stars live longer, but they live better too, with strong connections to family and friends; active lifestyles; clean air, light, and water; a distinct life purpose; an avoidance of smoking; an overwhelmingly plant-based diet that includes fasting; moderate, daily physical activity; and a sprinkling of other natural practices,” ― Ben Greenfield, Boundless.
Instagram: @bengreenfieldfitness
#9 Biohack Like a Woman: How to Get Fit Effortlessly, Feel Beautiful, Have More Energy, and Unleash Your Superpowers With Biohacking by Aggie Lal
Source: Amazon
Aggie Lal is a nutrition coach, the host of Your Biohacking Bestie podcast, and the author of Biohack Like a Woman.
Lal starts her book by going over what every woman needs to know about female physiology, hormonal fluctuations, and menstrual cycle. She emphasizes the importance of understanding your own body and taking a personalized approach to biohacking.
For example, she encourages women to sync their workouts with their menstrual cycles, which can help them improve performance and recovery, as well as prevent burnout. In addition to that, Lal also explains how stress can wreak havoc on the female body and provides practical strategies for managing it.
She also discusses beauty from a biohacking perspective, and addresses some of the most common reproductive and sexual health challenges that many women struggle with. She lists recommendations for supplements, apps, and gadgets that women might find helpful on their biohacking journey.
Excerpt:
“Your mindset determines your outcome, so it is your responsibility to yourself to unravel the lies that you may have been taught about yourself and may have even repeated to yourself throughout your life,” ― Aggie Lal, Biohack Like a Woman.
Instagram: @aggie
#10 Don’t Die by Zero
Source: Amazon
Bryan Johnson is the tech millionaire turned biohacker best known for his radical lifespan extension experiment, Project Blueprint.
He has published some books, some under his real name and some under his pen name, Zero. In his fictional book Don’t Die, “Zero” uses conversations between the characters to explore a wide range of topics, including self-directed evolution, optional aging, and immortality.
While not a biohacking book per se, Don’t Die provides engaging insights into Johnson’s life philosophy as it relates to his ultimate ambition — defeating death. Perhaps reading it might help you see your own health optimization journey in a new light.
It’s worth noting that he has made the PDF version of this book freely available on his website.
Excerpt:
“The technology of death — the death process — is changing. In the eighteenth century, what counted as death was different than in the nineteenth, which was different than in the twentieth. Every decade seems to bring with it new advances that increase longevity,” — Bryan Johnson, Don’t Die.
Instagram: @bryanjohnson
Bonus reads: Learn about Bryan Johnson’s:
Start your biohacking journey with genetic testing
While the books we discussed fill your knowledge gap, you’ll still need practical tools to personalize your biohacking approach — one of them is genetic testing.
Genetic testing enables biohackers to optimize their health based on their individual physiology, including areas such as:
Circadian rhythm
Micronutrient absorption
Caffeine sensitivity
Vulnerability to addiction
One of the best ways to personalize your biohacking approach is to get a Nucleus all-in-one DNA health test.
Nucleus is the most affordable whole-genome DNA testing platform in the U.S. today. “Whole-genome” refers to the testing breadth — while other DNA platforms only look at <0.1% of your DNA, Nucleus analyzes ~100% of your genome to get more accurate and comprehensive insights!
With Nucleus, you can collect genetic data to biohack several aspects of your health, including your heart, brain, and energy levels.
Personalize biohacking with clinical-grade Nucleus DNA testing
Nucleus is a physician-approved, clinical-grade DNA platform that offers comprehensive genetic analyses with 99.9% accuracy.
Its whole-genome sequencing test kit is called Nucleus Premium, which includes detailed and illustrative reports with genetic risk scores for 170+ health conditions such as celiac disease, Alzheimer’s, ADHD, and various cancers. You can also access your raw genetic data to research any common or rare genetic variants that should inform your health and lifestyle choices.
Nucleus reports are unique because they also take into consideration your ancestry and non-genetic factors (such as sex, age, and BMI) to calculate your disease risk scores. Because of its whole genome technology, Nucleus can also detect rare and high-impact variants that can cause chronic diseases, which other tests tend to miss.
In addition to health reports, Nucleus Premium also includes trait reports that explain how your genetics affect traits like muscle strength, intelligence, and longevity.
Once you get your reports, use them to consult with experts and shape your biohacking decisions, including altering nutrition and supplementation choices. Alternatively, Nucleus can connect you with board-certified genetic counselors for medical-grade advice.
How to order Nucleus kits
Here’s how to get started with Nucleus:
Provide your personal information
Order your DNA kit (you can also order them as gifts)
Nucleus kits are easy to use and require simple cheek swabs as samples. The kit costs $399 and is HSA/FSA eligible. The price includes all reports available with Nucleus, and the platform can also update your results over time to accommodate your lifestyle changes or new genetic research.
Once Nucleus’ labs receive your DNA sample, you can expect your results online within 6-8 weeks.
Note: Nucleus is fully regulated, being:
HIPAA-compliant
CAP/CLIA-accredited
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Featured image source: Andrea Piacquadio
