The vegan and vegetarian approach to biohacking

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, HRV trackers, sleep analyzers, and neurofeedback headsets as anyone else.

In fact, some argue that plant-based individuals are even more inclined toward these tools because they tend to be highly conscious of their health and habits.

As the movement grows, so do vegan-friendly products: plant-based protein powders with complete amino acid profiles, algae-derived omega-3s, mushroom-based performance blends, and sugar-free adaptogen drinks are all entering the market. The vegan biohacker now has more choices than ever before.

Finding your path: a look at biohacking books

For vegans and vegetarians looking to dive deeper into biohacking, the bookshelf is slowly catching up. While many popular titles lean toward omnivorous perspectives, a few stand out as particularly inclusive or plant-forward.

• The Proof is in the Plants by Simon Hill – A scientific guide to optimal health on a plant-based diet, with biohacking-adjacent insights.
• Fiber Fueled by Dr. Will Bulsiewicz – Focuses on gut health and microbiome diversity as the foundation of long-term well-being.
• Finding Ultra by Rich Roll – A personal journey into vegan endurance and human potential.
• How Not to Die by Dr. Michael Greger – Evidence-based recommendations for disease prevention through whole-food, plant-based nutrition.

While books like Boundless by Ben Greenfield or Super Human by Dave Asprey offer broader, tech-heavy takes on biohacking, they still contain tools and chapters that can be adapted to plant-based frameworks. The key is to read with a filter and adjust the suggestions to fit your lifestyle.

As biohacking becomes more mainstream, the range of books, blogs, and voices is expanding. We’re entering an era where you no longer have to choose between optimal performance and ethical eating. You can have both.