What is a Biohacking Diet and how does it work?

A biohacking diet is a sort of dietary plan that focuses on maximizing the body’s performance.

It is popular among athletes and fitness enthusiasts.

This relatively new approach to health stresses the use of nutrition, exercise, supplements, and other lifestyle interventions to “hack” the body’s biology and obtain optimum outcomes.



Diet, exercise, and supplements are all recommended.

Improvements in energy levels, as well as reductions in inflammation and promotion of healing, are the ultimate goals of biohacking.


biohacking diet

Using technology to keep track of your diet

In order to begin a biohacking diet, you’ll need to take a few important measures.

To begin, you’ll need to know your current weight as well as your body fat %.

You may accomplish this at home using a scale, or you can go to a local gym or fitness club to have it done.



Along with these dimensions, you’ll need to take measurements of your waist, hips, and thighs as well.

As a result, you’ll have a better understanding of where you’re starting from and how your body develops through time.

Finding out your basal metabolic rate is another statistic that might be very beneficial (BMR).

Your body burns about as many calories it does at rest.

metabolic rate

This parameter may be calculated using internet calculators.

Following that, it’s a good idea to make a note of your energy levels and intestinal health on a scale of one to 10.

You should consider:

  • how often you have bowel movements
  • how frequently you have stomach pain
  • and how frequently you experience wind, bloating, or cramps in order to assess your gut health.

At the end of the day, it’s important to know what your blood pressure, cholesterol, and blood sugar levels are.

Your doctor will be in charge of doing these tests.

Following the acquisition of these critical measurements, you may begin to biohack your food.

Biohacking Food

The truth is that there is no such thing as a “one size fits all” approach to food and nutrition.

However, as biohacking has grown in popularity, there are now more tools available than ever before to assist individuals in customizing their diet to their needs.

Some biohackers go to great measures to achieve their goals (such as injecting oneself with hormones or implanting implantable devices).

While others adopt a more low-tech approach, utilizing apps and other digital tools to monitor their progress and make adjustments as necessary.

A digital food scale is one example of such a gadget.

When measuring portion sizes and tracking calorie consumption, this device is utilized to ensure accuracy.

Scales that merely weigh food are easy, but there are other scales that contain extra features that allow the bio hacker to monitor correct nutritional information, such as thermometers.

A bodyweight scale, while still on the topic of scales, is another piece of equipment that is well worth the money. When bio hacking your diet, they may assist you in staying focused, which is particularly important if you are attempting to lose weight.

If you are a serious biohacker, the models that measure are:

  • your weight
  • fat
  • water
  • and muscle percentages
  • as well as your BMI

are the finest ones to invest in, according to the experts.



One or two of the better ones will also monitor subcutaneous and visceral fat in addition to providing you with an indicator of your metabolic age.

Many of them direct you to an application on your mobile phone.

There are a few applications that may be especially useful in certain situations.

MyFitnessPal is a comprehensive calorie monitoring program that may assist you in ensuring that you’re consuming the appropriate number of calories for your goals and objectives.

A minor monthly membership fee applies if you wish to monitor particular nutrients in addition to the basic free version.



Fooducate is another another excellent software for biohacking your diet.

This app provides you with information on the nutritional content of the food you’re consuming, as well as information about the process by which the meal was created.

This may be beneficial in ensuring that you’re consuming the most amount of nutrient-dense meals possible.

Both of these applications assist you in being more conscious of what you are consuming as well as in keeping you on track and responsible for your choices.


Noom is another another software that assists users in altering their eating habits.

The fact that Noom is focused on bio hacking distinguishes it from other programs.

When it comes to health and performance, bio hacking is the practice of using scientific knowledge to improve your health and performance.

Noom uses bio-hacking approaches to assist consumers in making better food choices and eating more nutritiously.



Examples include the adoption of a color-coding system to identify items as green (healthy), yellow (acceptable in moderation), or red (not recommended) (unhealthy).

Users will have an easier time identifying nutritious items and making better choices as a result of this method.

Aside from that, Noom offers instructive articles and videos on issues such as portion management and nutrition.

With the assistance of Noom, the user may bio hack their diet, resulting in a holistic approach to food and nutrition that can provide long-lasting effects.

Biohacking diets are more concerned with overall well-being, health, and lifespan than with weight loss.

So foods that are abundant in nutrients and antioxidants as well as those that promote gut health should be included in a bio hacking diet.

Whole, unprocessed meals, bone broth, fermented foods, and omega-3-rich foods are some of the most often used biohacking ingredients.


bone broth

While a biohacking diet focuses on fueling the body with nutritious food choices, it’s also concerned with lowering stress and exposure to toxic substances.

You should expect to feel more energetic, focused, and generally healthier if you follow a biohacking diet.
Follow these guidelines to get started on your biohacking diet:

Consume foods that are high in nutrients

Biohackers think that food should be both healthy and readily digested, and they advocate for this.

Concentrate on eating complete, unprocessed foods that are high in vitamins, minerals, and phytochemicals as opposed to processed ones.

Nutritional foods

Fruits and vegetables, lean protein, healthy fats, and probiotic-rich meals are among the items that fall into this category.

Even while there is no “one size fits all” approach to biohacking, there are some foods that are often seen in biohacking diets.

These foods should include:

Protein is required for the growth and repair of muscular tissue, as well as the maintenance of a normal metabolism .

For the best results from protein, it’s crucial to pick high-quality sources such as pastured, grass-fed cattle, wild-caught line-caught fish, and free-range chicken from sustainable pastures.

Healthy fats are an additional component of a biohacking diet that should not be overlooked.

They offer energy, aid in cell development, and aid in the absorption of fat-soluble vitamins, among other things.

Avocados, fatty salmon, extra virgin olive oil, nuts, and seeds are all excellent sources of healthful fats.



Leafy greens are high in elements that are beneficial to general health, such as vitamins, minerals, and antioxidants, among other things.

Spinach, kale, broccoli, and Swiss chard are just a few of the leafy greens that are particularly beneficial for biohacking.

Foods that have been fermented are high in probiotics, which are helpful microorganisms that help to maintain gut health.

Adding probiotics to your diet, such as yogurt, kimchi, kefir, and sauerkraut, may help you maintain a healthy balance of intestinal bacteria.

This can help you digest food better, enhance your immune, and even improve your mental health.

Stay away from poisons

A biohacking diet reduces the amount of toxins that you are exposed to.

Eating organic food is one of the most effective strategies to stay away from pollutants.



Organic food is produced without the use of pesticides, herbicides, or other potentially dangerous chemicals in the production process.

GMOs, which have been linked to a variety of health issues, are also absent from this product.

The next best alternative if you can’t buy organic food, such as fruits and vegetables, is to properly wash them with baking soda and lots of water.

water is another method of reducing toxic exposure to the body.

Polyfluoroalkyl chemicals, for example, are not completely removed by ordinary home table-top filters, which is a shame.

Based on how committed you are to biohacking your drinking water and how deep your finances are, an under-sink, two-stage filter may be worth investigating.

Since it is far more successful at eliminating all toxins and chemicals.

Maintain your hydration

Drinking water is crucial for our overall health and well-being.

It aids in the:

  • regulation of body temperature
  • the lubrication of joints
  • and the elimination of waste items via the use of urine and sweat.

Many of the chemical processes that take place in our bodies need the presence of water, and it is essential in the transfer of nutrients and oxygen to our cells.



Consequently, it is critical that we maintain proper hydration by drinking enough of water on a daily basis.

For the vast majority of individuals, this means drinking eight 8-ounce glasses of water per day.

However, there are a variety of variables that might influence how much water we need.

Including our level of activity, the environment in which we live, and our general health.

It is critical to ensure that the water you drink includes electrolytes in order to achieve optimal hydration.

Sodium and potassium are electrolytes.

They are minerals that conduct electricity in our bodies and are responsible for:

  • managing blood pressure
  • muscular activity
  • and fluid balance.

The electrolytes sodium, potassium, chloride, and bicarbonate are the most often encountered.

Simply dissolving a few crystals of Himalayan salt in your water is an excellent method to biohack your water and add these valuable minerals to your water supply.

Make use of vitamins

In the opinion of biohackers, supplementing the diet with nutrients that are difficult to acquire from food alone is a good idea.



Biohacking the diet is becoming more popular.

Some of the most popular supplements for biohacking the food include omega-3 fatty acids, magnesium, probiotics, and green tea extract.

Omega-3 fatty acids are well-known for their anti-inflammatory qualities, and they are often used to treat chronic illnesses such as heart disease, improve brain function, and maintain the integrity of cell membranes.

Magnesium is another supplement that is often used.

More than 300 biochemical events occur in the body as a result of its presence, and it may aid in the improvement of energy levels, mood, and sleep .

Probiotics are living microorganisms that are useful to the health of the digestive tract.

If you do not consume fermented foods in your diet, it is critical to replenish the “friendly” bacteria in your stomach in order to maintain a healthy immune system.

Amino acids and enzymes are two more supplements that are popular among bio hackers.


A wide range of body activities, including digestion, metabolism, and immunity, rely on the activity of enzymes.



These are taken by biohackers to aid in the optimization of digestion and absorption of nutrients.

Amino acids are the building blocks of protein, and they are required for our bodies to operate at their optimal levels.

Therefore, bio hackers often take amino acid supplements, particularly if they are vegetarians, to augment their diet.

Our health would suffer if we did not have adequate enzymes and amino acids.

Because of this, it is apparent that they are a key component of a balanced diet.

Nootropics are a kind of supplement that biohackers use to enhance their cognitive abilities.

These are targeted particularly at boosting the health, function, and memory of the brain.

Acetylcholine, a neurotransmitter, is a key element in several of these supplements and is found in high concentrations.

The vitamin choline, which is found predominantly in egg yolks, serves as a building block for the production of acetylcholine.


Choline is involved in:

  • memory enhancement
  • dementia prevention
  • tiredness reduction
  • DNA production
  • and the improvement of language, reasoning, learning, and computing abilities.

Choline is also involved in the creation of DNA .

Biohacking Diet- Final Words

With the help of these suggestions, you may begin your road to better health and vigor right now!

To discover more about how to optimize your food in order to live your best life, speak with a biohacking coach or nutritionist.





  1. ACCUWEIGHT 795 Smart Food Scales with APP https://amzn.to/3joenxb
  2. RENPHO Body Fat Scale https://amzn.to/3LK44zM
  3. MyFitnessPal https://www.myfitnesspal.com/
  4. Fooducate https://www.fooducate.com/
  5. Noom https://www.noom.com/
  6. Protein https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional
  7. Fat: the facts https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
  8. The 13 Healthiest Leafy Green Vegetables https://www.healthline.com/nutrition/leafy-green-vegetables
  9. How to get more probiotics https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics


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