Book review: “Deep Nutrition” by Dr. Cate Shanahan

Book review: “Deep Nutrition” by Dr. Cate Shanahan If you’ve ever gone down the rabbit hole of wellness trends, genetic optimization, or food-based longevity, you’ve likely stumbled across a growing movement that fuses science, self-experimentation, and a deep skepticism toward processed living. That movement is called biohacking. And while many modern biohackers tout techy tools, gadgets, and supplements, there’s a quieter, older voice in the mix whispering something surprisingly simple: eat like your great-grandmother. That voice belongs to Dr. Cate Shanahan, and her book Deep Nutrition: Why Your Genes Need Traditional Food is something of a manifesto for ancestral wisdom dressed in modern nutritional science. Originally published in 2008 and updated in a second edition in 2017, Deep Nutrition has grown from a cult classic into a foundational text for people wanting to understand the deep interplay between diet, genetics, and lifelong health. But is it still relevant in a world of wearables and synthetic peptides? Let’s take a closer look. Join our Online Workshops: The four pillars of health, according to your ancestors The central thesis of Deep Nutrition rests on what Shanahan calls “The Four Pillars” of traditional nutrition: meat on the bone, fermented and sprouted foods, organ meats, and fresh, raw foods. These are the types of food she argues humans have evolved with, the ones that shaped our genes before industrial agriculture and seed oils took over. Shanahan, who trained in biochemistry and worked as a physician for NBA teams like the Lakers, marries ancestral wisdom with hard science. She’s not just idealizing grandma’s soup pot for sentimental reasons. Her claim is that traditional foods do more than nourish. They literally inform how our genes are expressed. In other words, your DNA is only part of the story. The other part is how you feed it. This is where the book shines. It’s not just a list of “eat this, not that.” It’s a deeper exploration of how food interacts with gene expression (epigenetics), fertility, aging, skin quality, mental clarity, and even facial structure. If you’ve ever wondered why some people look effortlessly healthy or age more gracefully, Shanahan’s answer is in the kitchen, not the pharmacy. Breaking up with vegetable oils If Deep Nutrition has a villain, it’s industrial seed oils: corn, soybean, sunflower, and canola. Shanahan refers to them as “the hateful eight” and places them at the heart of modern metabolic diseases including obesity, diabetes, heart disease, and even mental health issues. This part of the book can feel alarmist at times, especially if you’re someone who cooks with olive oil and occasionally dabbles in packaged snacks. But Shanahan’s takedown of processed oils is grounded in some sobering science about oxidation, inflammation, and mitochondrial damage. She doesn’t just tell you these oils are bad. She explains why they degrade cell membranes, disrupt hormonal signaling, and essentially act like slow-motion sabotage. Whether or not you’re ready to toss every bottle in your pantry, Deep Nutrition will at least make you think twice about what’s hiding in your salad dressing or your favorite crackers. Where it fits among modern biohacking books In a genre increasingly dominated by tech-centric voices such as Dave Asprey’s bulletproof everything or Ben Greenfield’s quantified-self protocols, Deep Nutrition stands apart as both grounded and refreshingly non-gimmicky. It’s a book that belongs on the same shelf as the more thoughtful biohacking books, ones that focus less on devices and more on fundamentals. What makes Shanahan’s work special is its accessibility. She doesn’t demand you spend thousands on lab tests or ice baths. Her advice is old-school in the best way: eat real food, prioritize quality over calories, and pay attention to what your ancestors knew instinctively. That said, the book isn’t without its critics. Some nutritionists have pointed out that Shanahan can be rigid in her dietary views or make broad claims that aren’t always backed by the consensus of mainstream science. Others find her focus on facial symmetry and aesthetics a bit unsettling, especially the way she links nutrition with physical beauty. It’s a fair critique, and readers should approach these sections with a critical lens. But even when you disagree, the book is thought-provoking in a way few nutrition guides are. What this means for your genes and your plate One of the most compelling parts of Deep Nutrition is its discussion of epigenetics. In Shanahan’s view, your genes aren’t fixed. They’re responsive. And the inputs that shape them the most consistently? Food, stress, sleep, and environment. This is empowering in a way that many modern wellness books are not. Instead of telling you that your health destiny is written in your DNA, Shanahan argues that every bite is a message to your cells. That message can be one of inflammation and breakdown or of regeneration and resilience. She gives compelling examples. Populations eating traditional diets tend to have better bone structure, fewer chronic illnesses, and lower rates of infertility. These benefits, she argues, can be reversed or at least improved when people return to nutrient-dense foods, even in later stages of life. The chapter that breaks down collagen, for instance, is especially useful. Shanahan doesn’t just push collagen powders. She explains why slow-cooked bone broths, organ meats, and connective tissue are critical for joint health, skin elasticity, and even gut function. For readers tired of diet fads and trendy cleanses If there’s one reason Deep Nutrition continues to resonate nearly two decades after its original release, it’s this. It isn’t trendy. In fact, it’s almost defiantly un-trendy. No keto hacks. No juice detoxes. No counting macros. Just a deep dive into how humans are biologically wired to eat and what happens when we don’t. This is the kind of book that will resonate with anyone who feels exhausted by the constant churn of nutrition fads and wants something that feels timeless. It doesn’t promise fast weight loss or metabolic miracles. What it offers is more subtle: a framework for understanding how food shapes everything from fertility to focus

Crispr and the future of farming and food

Crispr and the future of farming and food In greenhouses, laboratories, and even small experimental farms, a quiet revolution is unfolding. Scientists are not simply breeding plants the old-fashioned way anymore. They are using a powerful genetic tool called crispr to snip, tweak, and fine-tune DNA with a precision that would have sounded like science fiction just a decade ago. What does this mean for our plates, our farmers, and even our climate? Possibly a lot more than we can imagine. Crispr is not just another agricultural buzzword. It is a tool that lets researchers edit specific genes in crops, animals, and even microorganisms, potentially transforming how we grow food and how that food nourishes us. While traditional genetic modification often involves inserting foreign genes from other species, crispr works more like a copyeditor, removing typos or rearranging sentences in the plant’s own genetic “manuscript.” This shift opens a world of possibilities, from hardier crops to more sustainable farming methods. Yet, as with any disruptive technology, it brings questions about ethics, safety, and the future of our relationship with nature. Join our Online Workshops: From drought-tolerant wheat to nutrient-rich tomatoes The most immediate promise of crispr in agriculture lies in resilience. Climate change is putting enormous stress on global food systems. Farmers in many regions face longer dry seasons, unpredictable storms, and rising temperatures. With crispr, researchers can develop wheat that thrives with less water, rice that grows in salty soil, and tomatoes that stay firm and fresh far longer than their current shelf life. But the potential does not stop at durability. Nutritional enhancement is a major frontier. Imagine lettuce enriched with extra folate, or maize that contains higher levels of amino acids essential for human health. Scientists are even exploring ways to reduce naturally occurring allergens in certain foods, opening the door for people with sensitivities to enjoy a wider range of produce. The beauty of crispr’s precision is that these changes can be made relatively quickly compared to conventional breeding. Traits that once took decades to develop through selective crossing can now be engineered in a matter of years, sometimes even months, provided regulatory approval follows. The economics of innovation Crispr-based crops are not just a scientific curiosity; they could reshape agricultural economics. For farmers, more resilient plants mean less money spent on irrigation, pesticides, and fertilizers. Reduced crop loss could translate into lower prices for consumers and better profit margins for growers. However, the introduction of crispr in farming also raises debates about intellectual property. If a seed is edited using crispr, who owns the rights? Large biotech companies could dominate the field, or, alternatively, open-source breeding initiatives could emerge to keep these tools accessible to smallholder farmers. How this balance plays out will determine whether crispr leads to more equitable food systems or deepens existing divides. Regulation will also be key. Some countries treat crispr-edited crops differently from traditional genetically modified organisms (GMOs) because no foreign DNA is necessarily introduced. Others classify them under the same strict rules. These policy decisions will shape how quickly crispr crops reach markets and dinner tables. How biohacking intersects with the crispr revolution Outside institutional labs, a growing community of enthusiasts is exploring the potential of crispr through biohacking. In the DIYbio movement, hobbyists and small collectives set up community labs where they can tinker with biology much like programmers once experimented in garages with early computers. Biohacking in this context can range from modifying baker’s yeast to produce unusual flavors to experimenting with plant DNA in small-scale projects. While such grassroots activity can spark creativity and democratize science, it also raises concerns about biosafety and ethical oversight. Crispr is a powerful tool, and even seemingly harmless experiments should be approached with caution, proper containment, and respect for regulations. Interestingly, some biohackers see themselves as part of a broader conversation about food sovereignty. By making genetic editing tools more accessible, they argue, communities could tailor crops to local needs without depending entirely on multinational corporations. From curiosity to bookshelf: biohacking books and the public imagination The rise of crispr has not only transformed labs and farms, it has also inspired a wave of public interest in genetics and biohacking books. These books, written by scientists, journalists, and DIYbio practitioners, open the lab doors for readers and explain how gene editing could shape the food we eat. For instance, A Crack in Creation by Jennifer Doudna and Samuel Sternberg tells the inside story of how crispr was discovered and how it might revolutionize medicine and agriculture. Genentech: The Beginnings of Biotech by Sally Smith Hughes offers a fascinating look at how biotech innovations, including gene editing, reached the marketplace. When it comes specifically to food and health, The End of Food Allergy by Kari Nadeau and Sloan Barnett touches on how gene editing could help reduce allergens in everyday ingredients. Meanwhile, Biohack Your Brain by Kristen Willeumier, although focused on neuroscience, connects to nutrition and the science of optimizing health themes that overlap with the DIYbio approach to food and wellness. For readers curious about the grassroots side, Biohackers: The Politics of Open Science by Alessandro Delfanti explores the ethics and motivations of people experimenting outside traditional labs. While not entirely about crispr in food, it gives context to the culture fueling these innovations. These biohacking books serve as a bridge between curiosity and informed opinion. They make the science tangible, helping readers understand not only what crispr can do to crops and diets, but also why society needs to think carefully about how it is used. What could be on your plate in 20 years Looking ahead, the food on our plates could look familiar but be fundamentally different. A loaf of bread might come from crispr-edited wheat that uses half the water to grow. A salad could feature greens with boosted antioxidants. The cheese might be made from milk produced by cows that are naturally resistant to certain diseases thanks to precise genetic edits. We could also

The rise of DIY biology: how CRISPR is changing biohacking forever

The rise of DIY biology: how CRISPR is changing biohacking forever It used to be that cutting edge genetic research was reserved for high security laboratories and elite scientists. Today, the tools that once required millions in funding are increasingly appearing on the workbenches of curious hobbyists and citizen scientists. At the heart of this transformation is CRISPR, a gene editing method so precise and affordable that it has spilled beyond academic borders. And when you mix CRISPR with the do it yourself (DIY) spirit, you get one of the most exciting and controversial corners of modern science: biohacking. Across the world, small community labs and kitchen counters are hosting experiments that only a decade ago seemed impossible outside of an institution. These spaces are not just about curiosity, they are the grassroots of a movement that questions who gets to innovate in biotechnology. Join our Online Workshops: What CRISPR really is and why it matters CRISPR, short for “Clustered Regularly Interspaced Short Palindromic Repeats,” is essentially a molecular scalpel for DNA. Paired with a guiding protein like Cas9, it can find a specific genetic sequence and snip it with remarkable accuracy. Unlike older gene editing techniques, CRISPR is simple, cheap, and fast. This accessibility has changed the game for scientists and non scientists alike. In a professional lab, CRISPR is already used to study diseases, develop new therapies, and create genetically modified crops. In a DIY setting, it is more about learning, exploration, and prototyping. Educational CRISPR kits are now available online, allowing high school students, hobbyists, and entrepreneurs to try hands on genetic experiments with bacteria or yeast. The DIY biology ethos DIY biology is a mindset as much as it is a practice. It is about taking science out of ivory towers and placing it into the hands of everyday people. This does not mean reckless tinkering with dangerous pathogens, responsible DIY biologists follow strict biosafety guidelines. Many join community labs such as BioCurious in California, Counter Culture Labs in Oakland, or London Biohackspace in the UK. These labs provide shared equipment, mentorship, and workshops on everything from basic microbiology to CRISPR editing. The atmosphere is collaborative, not competitive. People work on projects ranging from brewing yeast that glows in the dark to developing low cost diagnostics for local health issues. What makes DIY biology so compelling is that it blurs the line between science and creativity. It attracts artists, engineers, coders, and farmers alongside traditional biologists. CRISPR, with its unprecedented precision, has become the ultimate tool for these innovators. The link between biohacking and DIY CRISPR Biohacking is a broad term that includes nutritional self optimization, wearable technology, body implants, and biological tinkering. The DIY CRISPR movement sits at the intersection of science and personal experimentation, it is the high tech cousin of home brewing or electronics tinkering. While some biohackers focus on improving human performance through supplements or sleep tracking, others see CRISPR as a way to reimagine what living systems can do. This could mean modifying yeast to produce rare flavors, engineering plants to resist drought, or even experimenting with bacteria that can break down plastic waste. The excitement is balanced by serious ethical questions. Who should have access to powerful genetic tools? How do we prevent misuse while still encouraging innovation? DIY biologists and CRISPR educators are actively engaged in these debates, often working with policymakers to shape reasonable regulations. Biohacking books and CRISPR: where DIY meets the page For those curious about this world but not ready to pick up a pipette, there is a growing shelf of biohacking books and CRISPR guides that connect the DIY spirit with serious science. These books range from deep dives into gene editing technology to personal stories from the frontlines of community biology. Some notable titles include: “Biopunk” by Marcus Wohlsen – A vivid look at garage biology and the personalities driving it. “Biohackers: The Politics of Open Science” by Alessandro Delfanti – An exploration of how citizen science challenges traditional biotech power structures. “Hacking Darwin” by Jamie Metzl – A provocative take on how CRISPR could reshape humanity. “GMO Sapiens” by Paul Knoepfler – A scientist’s view on the promises and dangers of editing human DNA. “Biohacker’s Handbook” by Olli Sovijärvi, Teemu Arina, and Jaakko Halmetoja – A broad but practical guide that ties lifestyle optimization with emerging biotech tools. These books do not just describe CRISPR, they place it in the cultural and ethical landscape of DIY biology. They highlight the tension between democratization of science and the need for oversight, making them essential reading for anyone who wants to understand where the movement is headed. Navigating the risks and the rewards No discussion of DIY CRISPR would be complete without addressing the safety concerns. In most countries, there are clear rules about which organisms and biosafety levels are permitted for citizen scientists. DIY CRISPR experiments typically involve harmless E. coli strains or baker’s yeast, far removed from anything pathogenic. Still, the potential for more advanced use means the community must police itself. Many DIY biologists adopt a “do no harm” ethos, share their protocols openly, and invite public observation. This transparency helps build trust and prevents the underground misuse of technology. The rewards, on the other hand, are substantial. By lowering the barrier to entry, DIY CRISPR projects can accelerate innovation, inspire future scientists, and even lead to low cost biotech solutions for pressing problems like food insecurity or pollution. The future of open source genetics As the cost of gene editing continues to drop, DIY biology and CRISPR are likely to become more intertwined. The next decade could see citizen scientists designing microbes that produce biodegradable plastics, developing community based health diagnostics, or contributing to open source vaccine research. The challenge will be maintaining the delicate balance between openness and safety. Just as personal computing started in garages before transforming the world, biology could follow a similar path. The people experimenting today in shared labs and home setups might well

How DNA testing is reshaping biohacking as we know it?

How DNA testing is reshaping biohacking as we know it Forget one-size-fits-all health advice. In the era of personal optimization, biohacking has taken a sharp turn toward precision, and it’s leading straight into your genes. What you eat, how you sleep, how your body reacts to stress, caffeine, exercise, or even vitamin D, all of it may be influenced by your genetic makeup. And with a simple at-home DNA test, you can now gain insights that were once reserved for elite research labs or luxury wellness clinics. So, can a cheek swab really tell you how to live your healthiest, most optimized life? As it turns out, it just might. The science is still evolving, but there’s already a strong case for building a biohacking strategy based on your own DNA. Here’s what that looks like in practice. Join our Online Workshops: Why your genes might hold the key to better biohacking Biohacking is all about using science, data and self-experimentation to improve performance, health and longevity. But if you’re building your biohacking protocol without looking at your genes, you might just be guessing. DNA testing gives you a personalized roadmap. It shows your body’s natural tendencies and weaknesses, like how you metabolize nutrients, respond to exercise, detoxify environmental toxins, and even how your brain handles stress or processes dopamine. Rather than playing the game of trial and error with diets, supplements and sleep hacks, your genes can offer a blueprint tailored specifically to you. For example, someone with a common mutation in the MTHFR gene may have difficulty processing folic acid and might benefit more from methylated forms of B vitamins. Another person with variants in the APOE gene may need to avoid high saturated fat intake. Others may discover they’re more prone to anxiety due to COMT gene variants and could benefit from stress-reducing supplements or breathing protocols. The power of this approach lies in its precision. It shifts the question from “What works in general?” to “What works for me?” What DNA tests actually reveal When people think of DNA tests, ancestry is usually the first thing that comes to mind. But health-focused genetic tests look at something much more useful for biohackers: single nucleotide polymorphisms (SNPs). These tiny variations can influence how your body works at a fundamental level. Here’s a taste of what you can learn: Nutrition metabolism: Do you absorb iron poorly? Is caffeine your friend or your enemy? Do you need more omega-3s than most? Exercise potential: Are you better suited for endurance sports or powerlifting? How well do you recover from workouts? Sleep tendencies: Are you genetically wired to be a night owl? Do you need more than eight hours to feel rested? Detox capacity: Can your liver process environmental toxins efficiently, or do you need help with glutathione production? Mental performance: Are you naturally more anxious or dopamine sensitive? How well do you handle stress and focus? With this knowledge in hand, you can start adjusting your lifestyle in a way that makes your genes work for you, not against you. How much does personalized biohacking cost? DNA testing used to be the domain of scientists and medical specialists, but prices have dropped dramatically in recent years. Today, there’s an option for almost every budget. Entry-level tests like 23andMe or AncestryDNA will run you around $100 to $150. While their health reports can be limited, they provide raw DNA data that you can upload to third-party platforms like Promethease, Genetic Genie or SelfDecode to extract far more detailed insights. Mid-range tests such as SelfDecode, DNAfit or CircleDNA offer a more user-friendly experience. You’ll get actionable recommendations for diet, exercise, supplements and sleep based on your genes. Prices typically range from $200 to $400. High-end full genome sequencing options from companies like Nebula Genomics or Dante Labs can cost $500 to $900 or more. These tests sequence your entire genome, not just selected SNPs, giving you the most comprehensive view possible, although the interpretation of such vast data is still a developing field. For many biohackers, the sweet spot is the combo: use an affordable test like 23andMe to get your raw DNA, then upload it to a service like SelfDecode to unlock a deeper, personalized biohacking plan. How to use DNA data in your daily life So, what do you actually do once you have your DNA results? This is where things get interesting. Let’s say your results show that you have a slow caffeine metabolism gene (CYP1A2). Suddenly, that jittery feeling after one espresso makes perfect sense, and you know it’s not all in your head. Adjusting your coffee intake or switching to green tea might improve your focus and reduce anxiety. Or perhaps you learn you carry a “null” variant of the GSTM1 gene, which affects detoxification. That might explain why you’re more sensitive to pollution or alcohol. Armed with this knowledge, you might boost your intake of cruciferous vegetables or supplement with NAC to support your liver. Even exercise can become more effective. If your ACTN3 gene suggests a fast-twitch muscle fiber dominance, you might respond better to strength training than marathon running. And if your genes point to slow recovery, you can plan more rest between high-intensity workouts. You don’t have to change everything at once. In fact, the best strategy is to test, tweak and track. Use your DNA insights to make gradual changes and see how your body responds. The rise of biohacking books inspired by genetics The growing field of personalized biohacking has sparked a wave of books aimed at helping people navigate the intersection of genetics, wellness and self-optimization. If you want to go deeper, these reads are worth adding to your shelf. Dirty Genes by Dr. Ben Lynch is a standout title. It introduces the concept of “dirty” genes, common mutations that, when triggered by lifestyle factors, can cause fatigue, brain fog or inflammation. With a mix of quizzes, explanations and lifestyle protocols, Lynch helps you identify which genes need attention

How CRISPR is rewriting the future of medicine and biohacking

How CRISPR is rewriting the future of medicine and biohacking In the early 2000s, few outside the world of microbiology had ever heard the term CRISPR. It sounded more like a kitchen gadget than something that would one day change the face of medicine. But fast forward to today, and CRISPR is everywhere: in headlines, lab experiments, biotech startups, and even underground biohacking forums. What started as a bacterial immune mechanism has now become one of the most powerful tools for editing life itself. CRISPR (short for Clustered Regularly Interspaced Short Palindromic Repeats) is a technology that allows scientists to cut and alter DNA with astonishing precision. Think of it like a pair of molecular scissors guided by a GPS. It knows exactly where to cut and what to change. This game-changing tool has opened doors to possibilities once confined to science fiction: curing genetic diseases, erasing mutations, enhancing traits, and potentially even designing future generations. While CRISPR is often discussed in the context of high-tech labs and Nobel Prize-winning discoveries, it also sits at the crossroads of a growing cultural and scientific movement: biohacking. But how did we get here? And where might this gene-editing technology take us next? Join our Online Workshops: A medical breakthrough with roots in the past Although CRISPR only gained global attention in the last decade, its scientific journey began much earlier. In the 1980s, scientists discovered mysterious repeating sequences in the DNA of bacteria. They did not know what these sequences did, but they took note. It was not until the early 2000s that researchers began to understand CRISPR’s true role: helping bacteria recognize and destroy invading viruses by cutting up their genetic code. Then came 2012, a landmark year. Jennifer Doudna and Emmanuelle Charpentier published a now-famous paper showing how CRISPR could be repurposed as a gene-editing tool. Instead of fighting viruses, it could now be used to rewrite DNA in any organism, humans included. Since then, the medical world has embraced CRISPR with cautious enthusiasm. Scientists have used it to correct the genetic defect that causes sickle cell anemia, eliminate certain types of inherited blindness in lab animals, and explore treatments for cancers and viral infections. Clinical trials are underway across the globe, and in some cases, real patients are already benefiting from CRISPR-based therapies. The pace is dizzying. What once seemed like a distant dream is now moving into hospitals and treatment centers. The question is no longer “if” CRISPR will impact medicine, but “how far” it will go and how soon. When DIY meets DNA: the rise of biohacking At the same time CRISPR was making waves in science journals, another movement was quietly bubbling up online and in community labs: biohacking. Broadly defined, biohacking is the practice of optimizing biology, often outside traditional medical or scientific institutions. It can be as simple as tracking your sleep or as extreme as injecting yourself with untested gene-editing kits. Biohackers are tinkerers, experimenters, and in some cases, rebels. They believe in democratizing science, making the tools of biology accessible to everyone, not just those in white coats. And CRISPR, with its relatively low cost and ease of use, has become an object of fascination in these circles. One of the most famous and controversial examples is Josiah Zayner, a former NASA scientist turned biohacker celebrity. In 2017, he live-streamed himself injecting a homemade CRISPR cocktail meant to enhance his muscle growth. The stunt sparked outrage from some in the scientific community, but it also shined a light on a growing tension: What happens when cutting-edge biotech falls into amateur hands? While mainstream researchers warn of the risks such as unpredictable mutations, off-target effects, and lack of regulation, biohackers argue that controlled access to these tools could drive innovation. After all, many scientific breakthroughs began in garages, not institutions. Still, the line between curiosity and recklessness is thin. The DIY CRISPR kits sold online are legally restricted from human use, but that has not stopped some from experimenting on themselves. The implications are profound, not just for individual health, but for public trust in science. The ethical maze of rewriting life As with any powerful technology, CRISPR has raised a wave of ethical questions. Editing genes to cure disease is one thing, but what about enhancing intelligence, physical abilities, or even aesthetic traits? And who gets to decide where the line is drawn? These questions came crashing into the public consciousness in 2018 when Chinese scientist He Jiankui claimed he had created the world’s first CRISPR-edited babies. The twin girls, reportedly made immune to HIV through gene editing, were born under a veil of secrecy and controversy. The backlash was swift. He was condemned by the scientific community and sentenced to prison in China for violating ethical guidelines. This scandal exposed how unprepared the world is for the ethical dilemmas CRISPR presents. The potential to eliminate suffering is real, but so is the potential for abuse. What if only the wealthy can afford gene editing? Could it widen social inequality or even create a genetic underclass? Walter Isaacson’s acclaimed book The Code Breaker dives deep into these questions. Through the lens of Jennifer Doudna’s story, he explores the hopes and fears surrounding CRISPR, from treating diseases to redesigning humanity. The book reminds us that science does not exist in a vacuum. It is shaped by human values, politics, and culture. Where medicine is heading next Despite the cautionary tales, the medical potential of CRISPR remains enormous. In recent years, gene-editing therapies have begun to shift from theory to practice. In the UK, the first CRISPR-based treatment for sickle cell disease was approved in 2023. In the U.S., experimental trials are underway for diseases like beta-thalassemia, certain forms of blindness, and rare genetic disorders. But the future may lie in personalized medicine, therapies tailored to a person’s unique genetic code. Instead of one-size-fits-all drugs, we might soon see CRISPR used to correct specific mutations in individual patients. Imagine getting a diagnosis and

Book review: “Biohacker’s Handbook” by Olli Sovijärvi, Teemu Arina, and Jaakko Halmetoja

Book review: “Biohacker’s Handbook” by Olli Sovijärvi, Teemu Arina, and Jaakko Halmetoja If there ever was a time to stop waiting for your doctor to tell you how to live better, it’s now. The modern era has put powerful health technologies in the hands of everyday people, and no book captures this self-optimization zeitgeist better than the Biohacker’s Handbook by Olli Sovijärvi, Teemu Arina, and Jaakko Halmetoja. This hefty Finnish-born manual isn’t just another wellness guide with recycled tips about green smoothies and jogging. Instead, it’s a comprehensive, data-rich, and visually compelling map for hacking your biology with intention and precision. Whether you’re a health nut, a tech geek, or just someone looking to finally sleep through the night, this book speaks to you in plain but informed language. It’s not a book you read once and forget. It’s a reference you return to again and again, packed with infographics, studies, and actionable hacks. Join our Online Workshops: Rethinking the user manual for human life Let’s face it: most of us go through life with no instruction manual. We rely on Google searches, fitness influencers, and random advice to make choices about our health. The Biohacker’s Handbook flips that script by acting as the user manual you never knew you needed. The book is organized into major domains of life that deeply impact well-being: sleep, nutrition, exercise, work, and mind. Each section combines scientific evidence with practical applications, from breathing techniques and fasting windows to optimizing light exposure and improving mental focus. What makes it stand out is how the authors don’t just tell you what to do. They explain why it works, often referencing up-to-date scientific literature. And it’s not dry reading. Despite the density of information, the writing is clear and approachable. Think less medical journal, more smart friend explaining complex ideas over coffee. The visuals play a big role here too. With more than 500 pages of colorful graphs, tables, and diagrams, the handbook doubles as an infographic bible. Why this biohacking book is different There are hundreds of wellness books, but few can be truly called a biohacking book in the full sense of the term. Many titles that use the buzzword merely touch on basic lifestyle habits and slap on the “biohacking” label for marketing. The Biohacker’s Handbook, however, earns the title honestly. This book dives deep into biometrics, neurochemistry, environmental design, and emerging health technologies. It encourages you to track your heart rate variability, experiment with red light therapy, optimize circadian rhythm through light manipulation, and use wearables for self-feedback. It’s as much about philosophy as it is about physiology. The Finnish authors bring a distinctly Scandinavian sensibility: practical, minimalist, yet grounded in science. They don’t hype quick fixes or overpromise. Instead, they advocate for small, consistent improvements backed by research and personalized experimentation. That approach has won over not only everyday readers but also tech executives, professional athletes, and longevity enthusiasts worldwide. A mixed reception, but mostly praise Not every reader will fall in love with the Biohacker’s Handbook. Some critics, especially those unfamiliar with the biohacking world, may find its ambition overwhelming. The book is dense and assumes a certain level of curiosity and willingness to dig into your own data. But among those who enjoy the quantified-self movement and habit optimization, the reception has been overwhelmingly positive. On platforms like Goodreads and Amazon, the book is frequently described as a “game-changer” and “encyclopedic.” Readers praise its balance between accessibility and depth, as well as its aesthetic appeal. One Amazon reviewer called it “the most beautiful health book I’ve ever owned,” while another mentioned using it weekly as a reference tool. Some Reddit discussions raise valid concerns about whether certain supplement recommendations or tech tools are universally necessary, especially given cost. Others feel the book doesn’t always differentiate clearly between anecdotal evidence and double-blind clinical trials. But even critics admit the book sparks curiosity and offers a springboard for further personal exploration. Practical takeaways and real-world tools What truly elevates the Biohacker’s Handbook is its commitment to practicality. It’s one thing to know that sleep matters; it’s another to learn that blue-light exposure after 8 PM may suppress your melatonin by up to 50%, and then receive three strategies to counter it immediately. Each section ends with actionable steps. In the sleep chapter, you’ll find tips on tracking sleep cycles, managing room temperature, and choosing the right mattress. The nutrition part demystifies fasting, gut health, and even food timing according to your chronotype. The exercise segment offers minimalist strength training routines as well as recovery protocols using cold exposure and vibration therapy. There’s a heavy emphasis on measurement and experimentation. You’re encouraged to track your sleep, food intake, cognitive focus, and energy levels not obsessively, but enough to detect meaningful patterns. The goal isn’t perfection, but continuous improvement. The authors also give digital tools their due spotlight. Apps, wearables, and smart devices are treated as essential instruments in the modern health toolkit. For example, they discuss HRV-tracking devices, meditation aids like Muse headbands, and nootropic supplements with clear caveats and context. Who should read this and who might not If you’re someone who enjoys connecting the dots between biology, behavior, and technology, then this book is for you. It’s ideal for people who want to take a more proactive role in their health, especially those tired of generic advice like “just eat clean” or “try to get more sleep.” However, if you prefer simple answers or quick hacks, this may not be the best starting point. The Biohacker’s Handbook invites a mindset shift. It requires curiosity, some patience, and a willingness to self-experiment. It’s less about spoon-feeding and more about empowering. It’s also not cheap. The hardcover version is a premium product, both in price and quality. But most readers find the investment worthwhile, especially given that it includes a digital copy with the purchase. The sheer volume of information and visual appeal makes it a long-term asset rather than a

Biohacking and obesity: how science-based self-optimization can help you lose weight

Biohacking and obesity: how science-based self-optimization can help you lose weight When most people think of weight loss, they picture strict diets, endless cardio, or yet another round of yo-yo dieting that leaves them exhausted and frustrated. But what if the solution to obesity isn’t found in another trendy diet, but in learning how to understand and hack your own biology? This is where biohacking steps in a growing movement that helps people take control of their health using science, technology, and self-experimentation. Biohacking offers a refreshing approach to tackling obesity. Instead of simply asking what you’re eating, it looks deeper: when you eat, how your body responds to certain foods, whether your hormones are balanced, how well you sleep, and how all of these elements interact. In essence, it’s about optimizing your body’s systems for better performance, including fat loss. Let’s explore how biohacking is changing the way we think about weight loss and how some well-known figures have used it to successfully transform their lives. As one of the world’s leading chronobiologists, Panda brings a friendly, engaging voice to a serious topic: how syncing with our circadian rhythm can transform health from weight loss to sleep quality. Let’s dive into why this book matters, who it’s for, and what makes it a standout among today’s biohacking books. Join our Online Workshops: Why traditional dieting often fails Before diving into the tools and methods of biohacking, it’s worth asking why so many traditional weight loss strategies don’t work long-term. The common advice to eat less and move more sounds simple, but it doesn’t address the deeper biological systems that govern hunger, fat storage, and metabolism. Hormones like insulin, leptin, cortisol, and ghrelin play a huge role in how our bodies handle energy. If these hormones are out of balance due to poor sleep, chronic stress, or processed food, then no amount of calorie-counting will make a meaningful difference. The body will continue to resist weight loss, holding on to fat because it thinks it’s under threat. Modern environments make this even harder. Most people live surrounded by ultra-processed foods that are engineered to be addictive. These foods light up the brain’s reward system in ways similar to addictive drugs, making it incredibly difficult to stop at just one bite. Combine that with the stress and overstimulation of modern life, and you get a recipe for constant cravings and emotional eating. This is where biohacking can make a difference. It doesn’t focus on discipline or restriction but on resetting the systems that control appetite, energy, and behavior at the biological level. The biohacker’s toolkit for weight loss Biohacking is not about finding one perfect solution. Instead, it’s about stacking small, effective changes that support the body’s natural ability to regulate weight. These changes are often based on data, self-monitoring, and a personalized approach that treats your body like a system to be optimized. One of the most widely used strategies in the biohacking world is intermittent fasting. By limiting the window during which you eat, you allow insulin levels to drop, which signals your body to start burning fat for fuel. Many biohackers use continuous glucose monitors (CGMs) to track how specific foods affect their blood sugar, helping them make better choices and avoid hidden triggers. Sleep is another powerful factor in weight regulation. Studies have shown that even one night of poor sleep can increase appetite and reduce your body’s ability to manage blood sugar. Biohackers often use devices like the Oura Ring or WHOOP band to track sleep quality and make adjustments, such as avoiding blue light at night, using blackout curtains, or experimenting with sleep-enhancing supplements like magnesium or glycine. Cold exposure is also popular in biohacking circles. Taking cold showers or doing ice baths may seem extreme, but this practice activates brown fat, a type of fat tissue that actually burns energy to keep you warm. It can boost your metabolism and improve your insulin sensitivity over time. Supplements play a supporting role. While not magic pills, certain supplements can help regulate hunger and support fat metabolism. Berberine, for example, acts similarly to the diabetes drug metformin by improving insulin function. L-carnitine helps transport fat into cells for energy, while adaptogens like ashwagandha help reduce stress-driven eating. Biohacking books about weight loss If you’re looking to dive deeper into this world, there are several excellent books that explain how biohacking can support sustainable fat loss. These books blend science, personal experience, and practical advice in a way that makes the information both useful and engaging. Dave Asprey is perhaps the most well-known figure in biohacking. In his book “The Bulletproof Diet”, he describes how he lost over 100 pounds by switching to a high-fat, low-toxin diet and incorporating intermittent fasting. He also explores how inflammation and food sensitivities can stall weight loss. His later book “Fast This Way” delves into the science and mental benefits of fasting and how it can rewire your relationship with food. Ben Greenfield, in his book “Boundless”, takes a deep dive into optimizing the human body and mind. While not strictly a weight-loss guide, it includes comprehensive advice on fat loss through fitness, biofeedback, gut health, and advanced supplementation. It’s perfect for those who want to go beyond diet and explore the broader world of performance optimization. Tim Ferriss, the author of “The 4-Hour Body”, offers a more experimental approach. His book documents his own trials with slow-carb dieting, cold exposure, and unconventional fat loss methods. It’s part science, part curiosity project, but packed with useful takeaways for readers willing to test and track their own progress. Dr. Mark Hyman, through books like “The Blood Sugar Solution” and “Eat Fat, Get Thin”, approaches weight loss from a functional medicine lens. He focuses on reversing insulin resistance and balancing blood sugar as key steps toward sustainable weight control. His work bridges the gap between clinical knowledge and practical health habits. Famous faces who hacked their health Some of biohacking’s biggest advocates

How biohacking and addiction to narcotics intersect: can we hack our way out of dependency?

How biohacking and addiction to narcotics intersect: can we hack our way out of dependency? In a world flooded with quick-fix detox teas and miracle cures for just about everything, one movement dares to dig deeper into the root of healing, down to our cells, neurons, and even our habits. It’s called biohacking, and it’s often associated with Silicon Valley techies tracking their sleep with rings and injecting themselves with vitamins. But what happens when that same philosophy is applied to one of humanity’s most enduring struggles, addiction to narcotics? Turns out, quite a lot. A growing number of people, from former addicts to neuroscientists, are exploring biohacking not just to optimize performance or slow aging, but to rebuild lives. Drug addiction alters the brain’s reward system in profound ways. Biohacking offers a unique lens through which to approach this transformation: one rooted in biology, mindfulness, technology, and radical self-awareness. Join our Online Workshops: The biology of desire and self-destruction Addiction isn’t a moral failure. It’s a complex cocktail of neurochemistry, trauma, and behavioral loops. When someone becomes addicted to substances like heroin, cocaine, or prescription opioids, their brain’s dopamine system, essentially the internal reward circuit, gets hijacked. Over time, natural rewards like food, love, or accomplishment can barely compete. This is where biohacking comes in. While traditional rehab approaches focus on abstinence and behavior modification, biohacking aims to go straight to the source: healing the brain. For example, things like cold exposure (think ice baths), high-intensity exercise, intermittent fasting, and neurofeedback have been shown to reset or regulate dopamine sensitivity. Supplements like magnesium threonate, L-tyrosine, or lion’s mane mushroom can support brain recovery, while practices like breathwork and meditation help rewire thought patterns linked to cravings. In other words, biohacking isn’t just about stopping drugs. It’s about replacing the high with healing. Biohacking books about drug problems One of the most compelling narratives comes from Marc Lewis, a neuroscientist and former addict. In his book The Biology of Desire, Lewis challenges the disease model of addiction and instead frames it as a deeply entrenched but changeable learning pattern. His work blends personal narrative with neuroscience, offering a perspective that many find more empowering than traditional 12-step rhetoric. Another voice in this arena is Aubrey Marcus, author of Own the Day, Own Your Life. Though not a former drug addict in the classical sense, Marcus openly discusses his past with substances and how holistic routines like cold showers, infrared saunas, conscious nutrition, and nootropic stacks helped him stabilize his mind and body. Then there’s Michael Pollan, whose bestseller How to Change Your Mind explores the therapeutic use of psychedelics such as psilocybin and LSD in treating addiction. While not strictly a “biohacker,” Pollan’s work underscores a central theme of the movement: using nature and technology hand in hand to heal the brain. Many of these books offer actionable advice, often grounded in emerging science. They advocate for a systems-level approach to recovery, one that views the human being not as broken, but as programmable, capable of debugging and reprogramming. Famous persons and their biohacking journeys It’s not just authors and scientists stepping into this space. A handful of public figures have started speaking out about their experiences with substance abuse and their forays into the world of biohacking. Dave Asprey, often dubbed the “father of biohacking,” didn’t struggle with hard drugs per se, but he did battle severe brain fog, mood disorders, and food addiction. Through a mix of Bulletproof coffee, mitochondrial support supplements, and lifestyle redesign, he transformed his life and inspired millions to follow. Tim Ferriss, author of The 4-Hour Workweek, has been candid about his own mental health struggles, including suicidal ideation and obsessive behaviors. He became one of the largest private funders of psychedelic research at Johns Hopkins, motivated by the healing potential these substances offer to addicts. Joe Rogan, the podcast king and former martial artist, frequently discusses his use of float tanks, psychedelics, and rigorous physical training to maintain balance and avoid “darker tendencies.” While Rogan isn’t in recovery, his routine echoes many biohacking principles now used in addiction circles. These stories matter. They help de-stigmatize addiction and paint recovery not as a passive waiting game, but as an active process. One that requires agency, experimentation, and above all, a belief that biology is not destiny. Tools of the self-healing hacker At its core, biohacking is about feedback loops. You try something, track the results, and adjust. In addiction recovery, this translates to building a system of habits and inputs that support the body’s natural healing processes. Here are some of the most promising tools: Cold exposure: Ice baths and cold showers help regulate the dopamine system and lower inflammation. They also build mental resilience, crucial in moments of craving. Intermittent fasting: Supports insulin sensitivity and brain-derived neurotrophic factor (BDNF), which aids in neural regeneration. Adaptogens and nootropics: Herbs like Rhodiola rosea and supplements like N-Acetyl Cysteine (NAC) can reduce stress and support neurotransmitter balance. Breathwork and meditation: Techniques like the Wim Hof Method or holotropic breathing can shift consciousness and calm the nervous system without substances. Sleep optimization: Sleep is when the brain cleans house. Many addicts suffer from terrible sleep, and using tools like blue light blockers, melatonin micro-dosing, or tracking apps can make a huge difference. Neurofeedback and brainwave entrainment: Used in some clinics to re-train the brain away from addictive patterns. It’s not about doing everything at once. The real power lies in stacking small wins, consistently, intentionally, and with a clear goal. Rethinking the addict narrative One of the most radical things biohacking offers to addiction recovery is a new identity: you are not broken. You are a biological system capable of change. Traditional addiction recovery models often place people into permanent categories like “addict,” “in recovery,” or “relapsing.” Biohacking, on the other hand, treats the process more like an engineering problem. What’s not working? What’s inflamed? What’s underfed? What feedback loop is broken? By viewing the body

Book review: “The circadian code” by Satchidananda Panda

Book review: “The circadian code” by Satchidananda Panda Understanding how our bodies keep time isn’t just scientific curiosity – it might just be the key to feeling healthier, sharper, and more energetic. In The Circadian Code, Dr. Satchidananda “Satchin” Panda offers a compelling guide to mastering that clock, blending cutting-edge science with practical insights. As one of the world’s leading chronobiologists, Panda brings a friendly, engaging voice to a serious topic: how syncing with our circadian rhythm can transform health from weight loss to sleep quality. Let’s dive into why this book matters, who it’s for, and what makes it a standout among today’s biohacking books. Join our Online Workshops: Who is Satchin Panda – and why his clock matters Born in Odisha, India in 1971, Satchin Panda pursued plant biology before earning his PhD at Scripps in California. Today, he is a professor at the Salk Institute’s Regulatory Biology Laboratory and an adjunct at UC San Diego, where he explores the rhythms that govern everything from metabolism to mood. Panda discovered how special retinal cells sense blue light to align our sleep-wake cycles and revealed the powerful effects of time-restricted eating (TRE) in both mice and humans. His research has inspired apps like myCircadianClock, showing his commitment to turning lab findings into real-world change. In The Circadian Code, Panda invites readers into that world with warmth and clarity, encouraging us to focus not just on what we eat, sleep, or do – but when. In the rise of biohacking books, this one stands out by backing up its claims with solid science, making it both credible and accessible. Rhythms underpin everything from eating to energy One central theme is that nearly every internal organ runs on its own clock, and together they form a remarkable biological orchestra. Panda explains fascinating experiments, like flies eating the same amount yet gaining more weight when food is available around the clock, illuminating how timing alone can affect health. These stories help non-scientists realize that science isn’t arcane – it happens in living, breathing labs. The transformative habit of time-restricted eating Time-restricted eating, or TRE, is the star of the show. Panda’s recommendation? Choose an eating window – perhaps 10 to 12 hours – and stick with it every day. Even without changing what you eat, limiting when you eat can lower inflammation, balance blood sugar, reduce body fat, and even shield against chronic illness. TRE has grown from rodent studies to clinical trials, with real impact on hypertension, abdominal fat, and glycemic control. Most importantly, Panda makes TRE feel doable, not like a restrictive diet but a respectful nod to our internal timing. He doesn’t demand perfection but champions simple consistency. It’s an invitation, not an obligation, a core trait of good biohacking books. Light, screens and the recipe for better sleep Countless modern struggles,from insomnia to 3 AM mind spins, root back in disrupted light cycles. Panda offers clear guidance: seek morning sunlight, reduce screen time after dark, shield evening light (especially blue light) to reset your sleep clock. He also drills deeper, sharing tips on sleep hygiene like consistent bedtimes, room darkness, and minimizing late-night stimulation. These habits are backed by research and wrapped in approachable advice – no jargon, no guilt trips. Moving your body in time with the sun Exercise matters, but when you exercise can amplify its effects. Panda suggests morning workouts to energize and align metabolism. Evening workouts have benefits too, but they may interfere with sleep if done too late. This is typical of the crisp, elegant guidance in The Circadian Code: grounded in evidence, clear in its value, and simple enough to apply. Customization through chronotypes Are you a night owl or a morning lark? Panda encourages you to discover your internal chronotype and then optimize around it. That means tailoring meals, work, and workouts to sync with your natural peaks. The result? Better mental focus, more sustainable habits, and less cognitive friction trying to force yourself into someone else’s schedule. Bridging science and simple lifestyle tweaks What sets The Circadian Code apart among popular biohacking books is its bridge between robust science and everyday habit. Readers note how the book distills complex concepts into grounded advice – from avoiding late-night snacking to taking midday sun breaks. It’s not about radical interventions but cumulative tweaks. Eat within 10 hours, limit evening light, move with intention. Those small adjustments unlock profound benefits: more energy, better weight control, reduced disease risk, and greater mental clarity. Readers from diverse backgrounds – busy professionals, aging individuals, shift workers – have found it immediately useful. Beyond the individual: health at scale While rooted in personal change, Panda also sees public and policy applications. Chronic conditions – diabetes, cancer, neurodegeneration – all tie to circadian health. A future where schools, workplaces, and medical systems honor the body’s natural timing? That’s the long-game vision of this work. It’s hopeful without being utopian – a realistic push toward systemic change based on everyday habits. Your body clock as a tuning instrument Imagine a piano slightly out of tune: it still makes sound, but harmony is off. Panda’s argument is that many of us are that piano, banged out by irregular mealtimes, late nights, and erratic light exposure. The Circadian Code offers a tuning fork – habits that bring rhythm back to our bodies. It’s science, yes, but offered in a way that’s human. It feels like advice from a trusted friend rather than a distant authority. In sync is in health The Circadian Code isn’t just another entry in the growing list of biohacking books – it’s a friendly mentor guiding you toward harmony with your own biology. Dr. Panda brings deep expertise and a warm voice, blending studies of retinal cells and mouse metabolism with everyday strategies anyone can try. Whether you’re struggling to lose weight, sleep better, or just feel more grounded, this book delivers a clear roadmap: eat within a steady window, follow the sun, move at the

The vegan and vegetarian approach to biohacking

The vegan and vegetarian approach to biohacking Biohacking is often associated with tech entrepreneurs, bulletproof coffee, and cold showers. It conjures images of elite Silicon Valley types trying to “upgrade” their biology through nootropics, cryotherapy, and high-fat animal-based diets. But what if you’re someone who chooses a plant-based lifestyle for ethical, environmental, or health reasons? Is biohacking still relevant? More importantly, can it work for you? The short answer is yes. In fact, a growing number of vegans and vegetarians are carving out their own space in the world of self-optimization. They’re proving that you don’t need animal products to live longer, feel sharper, or function at your best. As biohacking continues to evolve, the plant-based perspective is becoming an increasingly vital part of the conversation. Join our Online Workshops: Understanding biohacking beyond the meat At its core, biohacking is about taking control of your own biology. It means using science, data, and sometimes unconventional methods to improve your physical and mental performance. This could involve anything from tracking your sleep and blood sugar, to experimenting with meditation, fasting, or light therapy. Many high-profile biohackers like Dave Asprey, author of The Bulletproof Diet, and Ben Greenfield, author of Boundless, advocate heavily for animal-based diets, particularly those rich in saturated fats and collagen. Their approach often revolves around ketosis, intermittent fasting, and using meat and butter as fuel for the brain. But that doesn’t mean these principles are exclusive to omnivores. Vegan and vegetarian biohackers simply need to translate the same goals – clarity, energy, longevity – into plant-compatible practices. That includes replacing fish oil with algal oil, bone broth with mushroom extracts, or whey protein with pea or rice protein. It’s a matter of adjusting the inputs, not abandoning the philosophy. Nutrient awareness and smart supplementation One of the biggest concerns when it comes to plant-based biohacking is nutrition. Without meat, eggs, and dairy, some essential nutrients may be harder to come by. This is especially true for vitamin B12, iron, zinc, iodine, omega-3 fatty acids, and vitamin D. Rather than viewing this as a limitation, many plant-based biohackers see it as an opportunity for precision. Through regular blood testing and tracking, they can monitor their levels and use supplementation as needed. It’s biohacking in its purest form: data-driven and proactive. Simon Hill, author of The Proof is in the Plants, emphasizes evidence-based approaches to nutrition, especially on a whole-food plant-based diet. He’s one of the leading voices combining plant-based advocacy with scientific rigor. In his podcast The Proof, Hill regularly discusses biohacking themes like gut health, brain performance, and nutrient optimization from a vegan-friendly lens. Another respected source is How Not to Die by Dr. Michael Greger. While not a biohacking manual per se, it dives deep into disease prevention through plant-based eating, with research-backed strategies that align well with longevity-focused biohacking. Optimizing performance without animal products Many assume that peak athletic performance or cognitive function requires animal-based foods. Yet, increasing evidence and real-world examples show this isn’t true. From endurance athletes to meditation masters, vegans are excelling at biohacking their physical and mental edge. Take Rich Roll, an ultra-endurance athlete and author of Finding Ultra. A long-time vegan, he has built a career on testing his limits through a plant-based lifestyle. On his Rich Roll Podcast, he interviews guests who explore everything from breathwork to cold exposure, highlighting how performance optimization isn’t tied to animal protein. On the cognitive side, plant-based nootropics and adaptogens are gaining popularity. Herbs like Rhodiola Rosea, Lion’s Mane mushroom, Ashwagandha, and Ginkgo Biloba can enhance focus, reduce stress, and support brain function, all without stepping outside vegan boundaries. These tools allow vegan biohackers to work smarter and stay calm under pressure. In addition, simple practices like circadian rhythm alignment, natural light exposure, and blue light filtering don’t depend on diet at all. Biohacking is more than just food; it’s about the entire system working better. Gut health and the plant-based microbiome The gut microbiome plays a massive role in how we feel, think, and function. From immune health to mood regulation, the bacteria in our intestines are key players in the biohacking puzzle. Plant-based diets, especially those rich in fiber, prebiotics, and fermented foods, tend to support a diverse and balanced microbiome. Fermented foods like sauerkraut, kimchi, kombucha, and tempeh are excellent tools in the vegan biohacker’s kit. Likewise, resistant starches from legumes, oats, and green bananas feed beneficial gut bacteria and enhance metabolic function. While many mainstream biohackers praise bone broth for gut repair, vegans can turn to L-glutamine supplements, collagen-boosting nutrients (like vitamin C and silica), and mushroom broths to support gut lining and digestion. In Fiber Fueled, Dr. Will Bulsiewicz, a gastroenterologist and plant-based advocate, argues that fiber diversity is the key to microbiome health. His work provides a strong scientific foundation for gut-centered biohacking on a vegan or vegetarian diet. Mindfulness, sleep, and stress recovery A major part of biohacking involves mental clarity, emotional resilience, and stress recovery. These areas are independent of diet and open wide for plant-based participants. Meditation, breathwork, heart rate variability (HRV) tracking, and mindfulness are powerful tools for anyone looking to balance their nervous system. Apps like Headspace and devices like the Oura Ring allow for deep self-awareness and daily data. Plant-based biohackers often integrate ancient wellness practices like yoga, Ayurveda, or traditional Chinese medicine with modern technologies. The idea is to create a feedback loop between body and mind, and refine it over time. Sleep optimization, for instance, can include herbal sleep aids (like valerian root or chamomile), blue-light blockers, consistent routines, and magnesium supplementation, all fully compatible with a vegan lifestyle. Proper rest is one of the most powerful (and underrated) hacks for physical and cognitive performance. Tech tools and the future of biohacking for plant-based lifestyles Wearable tech is diet-agnostic. Whether you’re eating tofu or turkey, your smart watch will measure the same heart rate. This means that vegans and vegetarians have access to the same self-quantification tools, glucose monitors,