Biohacking diet and nutrition: 9 effective hacks for health and longevity
Discover the essentials of a biohacking diet and learn how to create a personalized, science-backed meal plan that supports your health and cognitive functions.
November 29, 2024
The idea behind a biohacking diet is to personalize nutrition to improve various health metrics, such as longevity, performance, and mental clarity. Unlike traditional diets that are shaped by general health principles, a biohacking diet has a more scientific approach, typically relying on experimentation and personal data to fine-tune your food and supplement choices for your unique biology.
However, it is this “personalization” factor that can make biohacking your diet overwhelming, especially with many health experts and influencers sharing conflicting advice on what works and what doesn't.
In this guide, we’ll explore what an ideal biohacking diet should be — you’ll learn about:
Nine universal biohacking diet hacks that anyone can follow
Four effective strategies for creating a custom meal plan
What is the biohacking diet?
A biohacking diet is the opposite of one-size-fits-all meal plans or conventional diets that have standardized guidelines (like the Mediterranean, keto, or vegan diet). It refers to any diet that integrates science with technology and iteration to tailor your nutrition and food habits to your individual biology and health goals.
Most biohackers experiment with nutrition to improve their physical and mental health. There are typically four steps involved in the process:
You identify your current health goals, such as losing weight or improving cognitive performance.
Use tools like DNA tests and wearable trackers to gather personalized data.
Based on your data, you’ll ideally make incremental adjustments to your diet to reach your specific goal.
You follow an ongoing process to monitor how your body responds to the diet and make further adjustments, such as adding or eliminating food items, as necessary.
While this looks like a straightforward process, the most challenging step is #3 — that requires you to make a tailored dietary adjustment. The solution here is to use evidence-backed practices to guide your decisions.
For instance, you can use nutrigenomics — a study of how certain foods and nutrients interact with your genes — to optimize your diet. Say a person learns that they have an MTHFR gene mutation that impacts folate metabolism. To mitigate their disease risk, they might adjust their diet to include more folate-rich foods, like leafy greens, and avoid synthetic folic acid.
Tip💡
If you’re interested in genetic testing to start your biohacking journey, consider Nucleus — an affordable, all-in-one DNA health testing platform. Nucleus analyzes ~100% of your DNA to report on your common and rare genetic health risks, traits, and hereditary carriers. You can leverage your reports to get appropriate medical consultations and make genetics-informed dietary and lifestyle adjustments.
Order your Nucleus DNA test kit to get started.
9 fundamental principles to build a biohacking diet plan
To build your ideal biohacking diet, you can explore the following evidence-backed hacks that support health, mental focus, and physical performance:
Prioritize whole, nutrient-dense foods.
Use quality protein sources.
Eat more healthy and less saturated fats.
Avoid red and processed meats.
Consider intermittent fasting.
Hit your micronutrient goals.
Experiment with supplementation.
Ensure optimal hydration levels.
Practice mindful eating.
1. Prioritize whole, nutrient-dense foods
Source: Abdelrahman Sarayreh
Any biohacking diet, no matter how personalized, should focus on whole, nutrient-dense foods like vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats.
These foods provide essential vitamins, minerals, antioxidants, and fiber to support cellular health and the overall function of your organs. Studies have shown that a higher consumption of fruits and vegetables is associated with a lower risk of all-cause mortality, which is why this should be the cornerstone of your biohacking diet plan.
In contrast, ultra-processed foods are low in nutrients and high in added sugars, additives, and other harmful ingredients, many of which can be carcinogenic — all linked to an enhanced risk of all-cause mortality. Ultra-processed foods include products made from substances extracted from whole foods that no longer resemble their original form, such as:
Cereals
Packaged snacks and candies
Energy bars
Chicken nuggets
Packaged bread
Refined seed oils
2. Use quality protein sources
Protein is crucial for muscle repair, fat loss, and keeping you full for longer. When creating your biohacking meal plan, prioritize high-quality protein sources, such as:
Wild-caught fish
Free-range poultry
Eggs
Tofu and tempeh
Lentils
Contrary to popular belief, both animal and plant protein sources contain all essential amino acids. What’s more, studies have also shown that people who eat more plant-based protein have a significantly lower chance of developing cardiovascular disease, type 2 diabetes, cancer, and kidney issues.
This is why many biohacking influencers, including Bryan Johnson, have adopted a whole-food, plant-based diet and often promote it in books and on podcasts.
3. Eat more healthy and less saturated fats
The ideal biohacking diet should include healthy fats.
Many health-conscious individuals avoid fatty foods on purpose, believing they lead to weight gain and cardiovascular issues. The truth is more nuanced, though, as the type of fats you consume makes all the difference.
Research shows us that healthy fats are essential for reducing cravings, balancing hormones, supporting heart health, enhancing brain function, and improving skin health.
Here are some of the best sources of healthy fats from animal and plant sources:
Note: While most people should consume more healthy fats, the ketogenic diet, promoted by top biohackers like Gary Brecka, is not ideal for every individual as it may have negative effects in the long run.
4. Avoid red and processed meats
Source: Terry Granger
Reducing red and processed meats can benefit long-term health. All processed meats — meat transformed through salting, curing, fermentation, or smoking — contain preservatives and high amounts of salt that may lead to health issues over time. The World Health Organization has classified:
Red meat as probably carcinogenic to humans
Processed meats as carcinogenic to humans
Here’s a list of red meats and processed meats to avoid while planning your biohacking nutrition:
You can replace these products with lean animal-based proteins like poultry and fish or opt for even healthier plant-based protein sources like lentils and tofu.
5. Consider intermittent fasting
Intermittent fasting (IF) is a crucial biohacking technique involving cycles of eating and fasting. It promotes autophagy, the body’s natural waste removal system, and benefits longevity, reduces inflammation, supports heart health, and improves weight loss.
The most popular types of intermittent fasting you can try include:
Time-restricted feeding: Known as the 16:8 diet
Circadian rhythm fasting: 12-hour overnight fast
Alternate-day fasting: Eating less than 20% of your typical daily intake every other day
5:2 fast: Fasting two days a week
Intermittent fasting has proven benefits for men, but it may not be an effective biohacking diet method for women due to hormonal fluctuations.
To incorporate IF into your biohacking routine, experiment with different fasting windows to find the ideal approach.
6. Hit your micronutrient goals
Vitamins and minerals are essential for optimal immunity, brain health, cellular repair, and other bodily functions. The body cannot produce most vitamins and minerals, so obtaining them from a well-balanced diet is essential.
Certain micronutrients are more important than others and harder to obtain from a standard Western diet. Examples include:
Vitamin D
Omega-3
Magnesium
Vitamin B12
Iron
Consuming a variety of nutrient-dense foods, including leafy greens, nuts, seeds, legumes, and fish, will help cover your micronutrient needs.
Additionally, bloodwork can help uncover deficiencies and inform supplementation choices.
7. Experiment with supplementation
Source: Melany
Supplementation is a powerful tool in a biohacking diet. It targets specific micronutrient needs that may be difficult to meet with proper nutrition alone.
Essential supplements and supplement groups you may want to consider include:
Nootropics: Dietary supplements, synthetic compounds, and prescription drugs that support memory, focus, and mental clarity.
Adaptogens: Herbs like ashwagandha and ginseng are believed to reduce stress, anxiety, and inflammation.
Probiotics: Beneficial bacteria that support gut health, immunity, and digestion.
Magnesium: An essential mineral that helps with relaxation, sleep quality, muscle function, and nerve health.
NAD+ precursors: Supplements like NMN and NR that boost NAD+ levels for anti-aging and cellular energy.
Note: Consider getting medical advice before exploring supplements and different types of nootropics. You should ideally do bloodwork and genetic testing to personalize your approach here.
8. Ensure optimal hydration levels
Hydration is often overlooked when discussing a biohacking diet, but it is crucial for maintaining energy, focus, and overall health. Based on your weight, aim for 0.5–0.8 gallons (2–3 liters) of pure water a day, though herbal teas can replace some of it.
Staying adequately hydrated improves skin appearance, supports digestion, reduces sugar cravings, and supports kidney health. Many biohackers add a splash of lemon juice, infuse the water with fruits and vegetables, or add electrolytes to improve taste and absorption.
9. Practice mindful eating
Biohacking your diet goes beyond food choices — it’s also about the way you eat and how you approach your meals.
Practicing mindful eating means savoring each bite, listening to your body’s hunger and fullness cues, eating purposefully, and avoiding distractions while eating.
Mindful eating can improve digestion, prevent overeating, and help you create a healthier relationship with food. You can consider keeping a food journal to track what you eat and how specific foods make you feel throughout the day. By tracking energy levels, mood, digestion, and cravings, you can identify patterns and pinpoint areas for improvement.
How to create your perfect biohacking diet
Here are four popular strategies that will help you personalize your biohacking diet:
Try a biohacking elimination diet.
Experiment with macronutrient ratios.
Track your biomarkers.
Consider whole-genome genetic testing.
1. Try a biohacking elimination diet
An elimination diet involves temporarily removing common trigger foods, such as gluten, dairy, soy, and nuts, to identify potential intolerances. In extreme cases, some people eliminate all foods except red meat, which is known as the carnivore diet.
Introducing foods one at a time lets you observe your body’s response, helping you understand which foods improve or worsen your health.
This process is common among biohackers with autoimmune diseases or other health issues, often triggered by food sensitivities.
2. Experiment with macronutrient ratios
Many nutrition experts recommend a high-carbohydrate diet, while others, like Gary Brecka, recommend a high-fat diet.
The truth is that the right balance of carbohydrates, proteins, and fats is not set in stone. It differs between individuals, depending on how they metabolize these nutrients — often a trait determined by one’s ancestry.
Begin by experimenting with different ratios, tracking how each affects your energy, focus, and satiety. Prioritize getting enough protein, aiming for 1–1.5 g per kilogram of body weight, and test different ratios of carbs and fats to see how you feel.
3. Track your biomarkers
Source: National Cancer Institute
Making data-driven decisions is central to biohacking. Doing so involves tracking specific biomarkers to see how your dietary changes affect your health. Here are some key biomarkers that help identify areas for improvement:
LDL and HDL cholesterol
AST and ALT
Vitamin B12 and D3
Fasting blood glucose and HbA1C
C-reactive protein
Thyroid panel
4. Consider whole-genome genetic testing
Genetic testing is the most advanced and precise way of approaching a biohacking diet as it facilitates nutrigenomics. It reveals how your genes affect your body’s responses to certain foods, allowing you to avoid triggers or supplement insufficiencies.
For instance, a genetic test can help you understand your APOE gene variations, which influence how your body processes fats and impacts cholesterol levels and heart health. As a result, you could adjust your diet to reduce saturated fats and increase omega-3 intake.
Unfortunately, the problem with most genetic testing options today (including 23andMe and Ancestry) is that they analyze <0.1% of your DNA, which can lead to inaccurate and incomplete results. To get the most out of genetic testing, you should consider whole-genome platforms like Nucleus that consider multiple factors to shape your health reports, including:
~100% of your DNA
Your ancestry
Lifestyle elements
Use Nucleus DNA testing to personalize your biohacking diet
Nucleus is a clinical-grade DNA testing platform that supports anyone looking to optimize health and longevity through personalized nutrition.
Nucleus offers a complete analysis of your genetic profile with whole-genome sequencing (WGS) technology, highlighting if you have any common or rare genetic variants that should influence your dietary and supplementation choices. The platform combines genetic data with non-genetic factors like BMI, cholesterol, and blood pressure for a complete overview of your health risks.
With insights into 170+ health conditions and 9+ personal traits, you can create a data-driven biohacking diet plan that aligns with your genetic makeup.
New reports are frequently added to the platform. You can also download your raw data to identify specific genetic variants linked to diet and nutrition.
Nucleus partners with SteadyMD, connecting you with genetic counselors who can provide tailored guidance based on your results.
By signing up for Nucleus Premium, you can also access regular report updates as new DNA knowledge emerges or your lifestyle evolves.
How to order a Nucleus DNA test kit
Getting started with Nucleus is simple. Here’s how to order your kit:
Provide your personal information
Order your at-home DNA test kit — it’s HSA/FSA eligible!
Once your kit arrives, follow the provided instructions to collect your cheek swabs and mail them back in the pre-labeled return envelope. You’ll receive your results in 6–8 weeks.
Note: Nucleus testing is backed by HIPAA, CAP, and CLIA certifications. The testing is done in U.S. labs for added security.
You may also like…
Here are some biohacking products and concepts you may want to explore:
Featured image source: cottonbro studio
