The Ultimate Biohacking Guide: 23 Ways to Hack Your Biological Age

21 min read -
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Table of Contents
Summary: Biohacking can boost your health, performance, and longevity. Here are 23 unconventional ways to do so, with insights from pros Ben Greenfield and Dave Asprey.

If you could achieve peak performance and unleash the greatest version of yourself, would you? Biohacking promises just that—it gives you control over your own biology to work smarter and live longer.

From high-tech gadgets to ancient practices, here’s your ultimate biohacking guide by the world’s leading biohackers, Ben Greenfield and Dave Asprey (they’re also Mindvalley’s trainers of The Longevity Blueprint and Smarter Not Harder Quests, respectively).

Whether you’re looking into biohacking for beginners or you’re a seasoned biohackers, taking simple steps, such as a cold shower in the morning, can be just what you need to optimize your mind, body, and spirit. 

What Is Biohacking? 

Simply put, “biohacking” definition is the conscious control of your external environment to enrich your physical and mental health. It involves monitoring what you eat, hear, see, touch, and smell to guide the external stimuli around you toward a better, healthier version of yourself.

As Dave Asprey puts it, “Biohacking is the art and science of changing the environment around you and inside you so you have full control of your own biology.”

It implies affecting the biology of your physical body holistically, treating it as a whole system—the body, the mind, and the spirit.

Adding to that idea, Ben explains that biohacking becomes even more powerful when it’s tailored to each person’s unique biology, lifestyle, and goals.

What Are the Benefits of Biohacking?

If biohacking is known for one thing, it’s this: it optimizes various biological processes in the body. And you can be very meticulous about it by targeting specific biomarkers, such as heart rate variability, blood glucose levels, and sleep quality.

Here are just a few benefits of biohacking:

  • Better mood. There’s a direct relationship between sleep quality and mood. By optimizing your sleep quality, you can improve your mood, cognitive function, and physical performance.
  • Improved metabolic health. By personalizing your nutrition, you can improve your metabolic health, lower your blood pressure and cholesterol levels, and reach your ideal weight.
  • Increased lifespan. Intermittent fasting, for example, can positively impact cellular aging, prevent chronic disease, and extend your lifespan, according to science.

Think of it as DIY-ing your biology using biohacking. And by doing so, you can greatly improve your health and performance.

Is Biohacking Safe?

Biohacking methods, in general, are safe. For example:

  • Making dietary adjustments and improving your sleep are safe practices. 
  • Intermittent fasting has been well-researched and isn’t dangerous when done properly.

It has gotten a bad rap at times, with some biohackers experimenting with unregulated, unapproved, or untested nootropics or experimental drugs. 

Trying those examples of biohacking without consulting a medical professional may be dangerous. The same goes for using electronic or mechanical devices such as implanted magnets or electronic implants. 

The bottom line is that biohacking shouldn’t be prioritized over your fundamental health. So always remember: safety first. 

Does It Work?

It depends on the biohack and the person. Some biohacking techniques do have a strong scientific foundation, while others are still being thoroughly researched. 

But it’s crucial to exercise caution and resist the urge to adopt every fad that appears. Figuring out what suits you and your unique body the best is key when it comes to biohacking your biology.

Here are six popular biohacks you can try and the state of the science surrounding them:

1. Sleep

Sleep is the best medicine, as nothing can compare to its restorative power. When you get enough rest at night, you boost your immunity, strengthen your heart, and end up feeling better and less stressed. It even makes you smarter and slimmer.

That’s why biohackers have grown to love wearable technology like the Whoop, Oura Ring, FitBit, Apple Watch, and Garmin wearables. Some of these gadgets can even link with other apps to provide input on how to improve your sleep. 

These devices can measure sleep data, including duration and REM sleep, so you can optimize your sleep.

2. Intermittent fasting

Although intermittent fasting is one of the most popular biohacking methods, it is proven to do wonders for your overall health and performance. 

According to multiple studies, it improves oxidative stress and inflammation markers, blood pressure, hunger, body weight, and cholesterol levels. 

The best part is that there are many protocols that can fit any lifestyle. 

3. Cold therapy

This biohack entails exposing your body to cold conditions, whether through ice baths, cold showers, or cryotherapy. 

Studies show that exposure to the cold strengthens the immune system. What’s interesting is that cold therapy makes you more receptive to dopamine. 

So getting cold for three to five minutes a day will make you feel happier and more energized, as per Dave’s recommendation.

4. Meditation

Meditation is one habit that all top performers have. And science has shown that this ancient practice reduces blood pressure, helps manage daily stress and anxiety, and makes you laser-focused. 

The best part is that you can meditate just as you are—without any prior training or experience.

5. Supplements

From athletic performance to cognitive function, there are a few supplements that biohackers swear by:

  • Acetyl-L-Carnitine (ALC). It’s made from L-carnitine in the body and helps the body turn fat into energy.
  • Krill oil (EPA/DHA). It comes from a tiny, shrimp-like marine animal, and is rich in inflammation-fighting omega-3 fats.
  • MCT oil. It stands for medium-chain triglycerides and is a type of fat found in oils, such as coconut and palm oil. It helps boost energy and metabolism, as well as balance blood sugar.

These are well-researched and natural, and they are all used and recommended by Dave.


Short for high-intensity interval training, this practice involves completing repeated bouts of intense activity followed by low-intensity exercise or periods of rest with varying recovery durations.

HIIT can enhance cardiovascular health, boost endurance, and possibly aid in weight loss, according to multiple studies

The Different Types of Biohacking

Biohacking differs depending on its purpose and method. Here are a few illustrations:

  • Nutrigenomics. In this field, genetic testing is used to determine how particular nutrients affect your genes, and the results are then used to optimize your diet and supplement program.
  • Wearable technology. Its a term for gadgets like fitness trackers and smartwatches that help you track your health-related activities.
  • Nootropics. It’s an umbrella term for supplements that claim to make you smarter. Some of them are proven to enhance your memory and concentration, as well as boost creativity.
  • Cold therapy. It can be cryotherapy, cold showers, ice baths, or other methods of exposing your body to cold temperatures. 
  • Mindfulness and meditation. This type entails employing methods like breathwork, visualization, and meditation to lower stress, sharpen attention, and enhance general well-being.
  • Physical training. This type utilizes exercise and physical activity to get you stronger, more flexible, and toned. With or without biohacking movement, exercising regularly is proven to be paramount for your ultimate health.
  • Sleep optimization. It includes using sleep trackers, blue light-blocking glasses, white noise devices, and sleep-inducing pillows to make you sleep like a baby.  

Biohacking is a journey. Whatever type you choose, in this case, playing safe is prescribed.

Biohacking Guide for Optimizing Your Mind

In today’s fast-paced world, biohacking can be a powerful tool to optimize your mental capacity for better focus, a sharper memory, and greater productivity. Here are some proven ways to do so for your mind:

1. Balance your neurotransmitters

Just as you keep all the fluids in your car engine in balance, it’s important to keep your neurotransmitters—dopamine, serotonin, GABA, and acetylcholine—in balance for an optimally functioning brain.

How you can do it: 

  • Add 100 mg of theanine to your coffee. Theanine makes coffee kinder. It helps keep the drink from giving you those dreaded jitters and afternoon energy crashes while keeping your neurotransmitters in balance. An Ayurvedic herb, tulsi, works this same magic.
  • Read Dirty Genes by Dr. Ben Lynch. Not only does this book help you identify any “dirty genes” (or below-optimal genetic factors) you may have, but it also helps you clean up those dirty genes by guiding you on what supplements to take, what to eat, and more.
  • Take the Braverman Personality Type Assessment. This assessment helps you figure out what your neurotransmitter dominance is. Then, you can alter your diet and lifestyle choices based on your test results to create balance.

2. Fix a leaky brain

Your blood-brain barrier works to keep toxins and harmful chemicals out of your brain. By keeping this barrier healthy, you increase your ability to operate neurologically.

Cold exposure is a great way to improve the permeability of your blood-brain barrier. The trick here, though, is to get your head cold. While it is initially shocking, the effects are instantly noticeable.

Not only does cold exposure restore health to this all-important barrier, but it also boosts your immune system, zaps brown fat cells, increases cellular longevity, and more.

How you can do it:

  • Take a cold shower. While any cold shower will do, Ben suggests following Ray Cronise’s 5-Minute Hot-Cold Contrast Shower method. Simply, stand completely under cold water for 20 seconds. Then, turn the water hot for 10 seconds. Repeat 10 times, and you have yourself a blood-brain barrier that is healthy and sound (plus, an instantaneous and exciting amount of energy).
  • Try a cryotherapy chamber. If you want to get really serious about cold therapy, get yourself into a cryotherapy chamber. It’s approved by Dave and proven by science to give you numerous health benefits.

3. Try these two breathwork methods

Breathwork, combined with a smart exercise routine, can help you reduce stress, shed extra pounds, and improve your well-being.

  • Practice the Buteyko Breathing Method. Many popular breathing techniques hype the power of taking in huge amounts of oxygen, but what about our unsung hero, carbon dioxide?

    In the case of longevity, you want a high concentration of carbon dioxide alongside a high level of oxygen in your system. This is because a high concentration of carbon dioxide actually works to push oxygen into your tissues—this is called the Bohr Effect. Buteyko breathing teaches you how to retain a lot of carbon dioxide and thus utilize a lot more oxygen.
  • Try box breathing.  Box breathing is a breathing technique that calms your nervous system. Here’s how to do it:
    • Breath in for four seconds
    • Hold your breath in for four seconds
    • Breath out for four seconds
    • Hold your breath out for four seconds
    • Repeat the cycle

Once you gain more control over your breath, you can increase the time you hold.

Learn more: Reaching the Peak Human Experience With Breathwork

4. Eat yourself smart

Sometimes, becoming smarter can be as simple as eating the right things. What is a biohacking diet? One of them is The Bulletproof Diet, created by Dave to rewire your brain to be more efficient. 

Dave explains that this diet is the richest in healthy fats that help your brain function efficiently while also targeting and lowering inflammation in the body and supporting fat loss.

The best part about it is that it’s not a diet but rather an alteration of what you eat: you add nutrient-dense foods and avoid foods that cause havoc in the body.

How you can do it: 

  • Eat more Green Zone foods, such as grass-fed meats, wild-caught seafood, organic vegetables, low-sugar fruits, avocado and coconut oil, raw nuts, and seeds.
  • Consume in moderation Yellow Zone foods, such as berries, grass-fed butter and ghee, and gluten-free grains like quinoa and rice.
  • Avoid Red Zone foods whenever possible, such as processed foods, sugar, grains with gluten, vegetable oils, and most legumes.

Simply put, you want to make Green Zone foods the foundation of your diet for optimal health and cognitive function.

Learn more: Biohacker Dave Asprey’s Top 9 Tips on How to Work Smarter and Think Faster

5. Live like Limitless and Lucy

Perhaps you’ve heard the buzz about nootropics. Nootropics work to protect and enhance the cognitive functions of your brain—basically, they are superhero serums.

How you can do it: 

  • Microdose nicotine. It’s the chemicals in cigarettes and the act of smoking that cause extreme damage. Actually, the nicotine itself does wonders for your brain power. Ben suggests either chewing on a nicotine toothpick or putting organic snus (a smokeless oral tobacco) under your lip while you work to give your brain a boost.
  • Microdose LSD. Studies show that microdosing LSD (10–20 micrograms) won’t give you the commonly known psychedelic effect and is safe. Instead, it will marry the left and right hemispheres of your brain, increasing both your analytical thinking and creativity simultaneously.
  • Take Celastrus paniculatus. Also known as the “Intellect Tree,” Celastrus paniculatus greatly enhances both memory and comprehension. You can find this added to many nootropic blends, such as Qualia Mind.

6. Upgrade your brain

Your brain is one of the most hardworking organs in your body. So it only seems fair to learn how to biohack it so that it’s constantly running on the latest operating systems, per se. 

There are the latest technologies you can use to upgrade and optimize your brain power.

How you can do it: 

  • Regulate your circadian rhythm. Since we have yet to figure out how to control the sun, science has invented some cutting-edge phototherapy devices to mimic the sun’s light. These devices help keep you in tune with your circadian rhythm, promote wakefulness, beat jet lag, and enhance cognitive function.

    One of them is light-spectrum glasses or an in-ear light device called the HumanCharger, which both give off this wakeful, green-blue light spectrum of the sun.
  • Charge your cells. PEMF, or pulsed electromagnetic field, technology is a bit bizarre but totally fascinating. Basically, it directs electricity into your cells to promote healing or to wake up and enhance the mind. It’s like exercising and charging your cells.

    One of the options is a portable PEMF device called FlexPulse, which allows you to change the hertz frequency in order to induce different desired effects—for example, you can set it to 3 Hz for relaxation, 10 Hz for focus, or even direct 100 Hz on a muscle (or area) that needs healing.
  • Get more oxygen to your brain. You can do this effectively by combining hypoxic (low levels of oxygen) and hyperoxic (high levels of oxygen) training. Two devices Ben recommends using for this type of oxygenation are LiveO2 and training masks.

7. Train for speed

Your nervous system is very dependent on how quickly you can activate your motor neurons. For this, it’s good to know how fast they are already firing and how you can train them to operate faster.

How you can do it: 

  • Test your speed. The CNS Tap Test is a relatively simple phone app that tracks the speed and health of your nervous system by calculating how quickly you can tap on your phone with each thumb.
  • Train your heart’s variability. Heart rate variability training is a great way to observe your parasympathetic and sympathetic nervous systems and train them to be more variable.

You can easily track your HRV with wearable technology like the OURA ring or using a phone app like Naturebeat. Naturebeat analyzes your data and provides you with health insights, like what activities engage the health metrics you are currently training.

8. Get deep sleep (10%+)

Deep sleep is fantastic for the mind. It is crucial for repairing, recovering, consolidating memories, and restoring overall cognitive function.

However, it can’t be measured by how many hours you spend sleeping; rather, it is measured by the length of time your brain is in delta, its lowest and most relaxed brainwave state. Ideally, 10% or more of our sleep should be spent in deep sleep.

Unfortunately, most people are not getting that much deep sleep. If you feel you’re one of them, here are a few things you can do:

How you can do it: 

  • Expose yourself to red light at night. Switching to a “red light only” rule at night is a great way to enhance your deep sleep. At the same time, do your best to limit your exposure to blue lights, like screens from your devices and artificial lighting, before bed. These kinds of lights tell your brain that it’s time to be awake and can really mess with your natural circadian rhythm.
  • Switch to CBD before bed. While tokin’ or ingestible might help you hit the hay like a narcoleptic on Xanax, the psychoactive compounds can actually decrease your ability to enter deep sleep. The good news is that CBD, the non-psychoactive yet incredibly medicinal and relaxing constituent of cannabis, actually improves deep sleep. Bonus: CBD is much easier to attain legally.
  • Massage your deep tissues. A quick, self-service (if you must) deep tissue massage just before bed—using a foam roller or even a lacrosse ball—will relax your body and greatly increase the quality of your deep sleep.
A man walking in nature, recommended as part of a biohacking guide

Biohacking Guide for Optimizing Your Body

Optimizing your body is about increasing energy levels and achieving overall better health. Here are the top biohacking tips for the body to enhance your physical capabilities:

9. Become a fat-burning machine

Fat releases inflammatory cytokines, which are detrimental to your health and longevity.

So, controlling inflammation and your glycemic variability (how many blood glucose fluctuations you have throughout the day) are two of the most important things you can do to increase longevity (and to look good naked).

How you can do it:

  • Do Ben’s “gain-busting” fat-burning routine daily. This strangely simple method turns you into a fat-burning machine, and it’s something you can do every single day. The best part is that this protocol is highly personalized and can be adapted to any fitness level or lifestyle.

    First, you wake up in a fasted state—preferably a fast of about 12 to 16 hours, then do about 30 minutes of calm, aerobic exercise, and follow up with 3-5 minutes of cold exposure.
  • Fuel your morning. Have you heard of the legendary Danger Coffee? Created by Dave, it is hand-picked, farm-direct beans, remineralized with more than 50 trace minerals and electrolytes. As Dave Asprey puts it, “What makes you dangerous is feeling good.” And this is what Danger Coffee is all about.

10. Systemize your fitness routine

Consistency is key, as the saying goes. Add inefficiency, and you’ll find that you have more energy. This is evident from observing some of the oldest, fittest people on the planet.

Dave explains that if you work out less but enough, in the right way, at the right time, you have more energy (not less). His suggestion? Train your heart with a bit of cardio training and combine it with strength training and HIIT. 

How you can do it: 

  • Create a weekly routine that alternates some cardio training, HIIT, yoga, and weight lifting. Pick a type of physical activity that you really enjoy and do it consistently.
  • Check out Ben Greenfield’s mighty-fine biohacking guide for exactly how to systematize your fitness plan to achieve your fitness goals.

11. Cleanse your gut

The gut microbiome is oftentimes dubbed the “second brain.” Not only is it intimately connected to your mental clarity, but it’s perhaps the most important ally in your overall health, well-being, and longevity.

How you can do it: 

  • Do a coffee enema. It turns out that cleansing your colon with freshly brewed, caffeinated coffee and water is incredibly good for detoxing your system and keeping everything running smoothly. If you travel a lot, you can use compact coffee enema suppositories called Glytamins.
  • Give yourself a deep belly massage. When many people experience gut issues, it isn’t necessarily because their gut is broken; rather, they may just have really tight psoas or iliacus muscles (located around the gut). To do deep tissue work on these rather sensitive muscles, you can use massaging devices like the PSO-Right and the MyoBuddy.

12. Control glycemic variability

Controlling your blood glucose fluctuations is one of the most important things you can do to confer longevity. Luckily, there are a number of things you can do before and after meals to help lower and stabilize your blood glucose response.

How you can do it: 

  • Consume bitters and/or digestifs before meals. Consuming any kind of digestif before a meal will greatly help to lower and stabilize your blood glucose response. Here’s a short list of bitters and digestifs Ben recommends:
    • Mint
    • Ginger
    • Lemon
    • Black pepper
    • Bitter melon extract
    • Ceylon cinnamon
    • Apple cider vinegar
    • Berberine
  • Chew thoroughly and mindfully. Chewing your food 25–40 times per bite is a great way to activate your digestive enzymes and stabilize your glycemic response. Plus, it helps you to slow down and to appreciate each bite—there is a cornucopia of health benefits when it comes to eating mindfully.
  • Exercise before and after a meal. Before a meal, Ben recommends doing as little as 30 seconds of explosive exercise. You can get creative here: a flash dance, burpees, air squats, chasing your kids around the yard, you name it.

    Then, within an hour after a meal, do some type of aerobic or zen exercise. This could be as simple as taking a stroll around your neighborhood or doing some yogic stretching.

13. Recover like Wolverine

A resilient body is key to a long, well-lived life. Thanks to science, there are many ways you can recover quickly—just like Wolverine from X-Men.

How you can do it: 

  • Use peptides. There are peptides called BPC-157 and TB-500 that you can inject into the skin around your joints to enhance their ability to heal. If injecting peptides into your skin sounds a bit alarming, you’re not alone.
  • Try stem cell injections. The purpose of this procedure is to increase the number of stem cells your body has available and, thus, decrease your propensity for aging.

    If you do a full-body stem cell makeover, be ready for a painful procedure that involves injecting every single joint in your body with stem cells and cutting-edge molecules called exosomes. 

14. Fortify immunity

A hardy immune system is crucial to a long, healthy life. So it’s important to find new methods to boost your immune system as a sure way to enhance your longevity.

How you can do it: 

  • Take colostrum supplements. Colostrum goat’s milk supplementation most notably gives your immune system an awesome boost. However, it also has a myriad of other health benefits, such as enhancing growth factors and soothing a stressed gut.
  • Do a weekly Myers’ Cocktail IV. Rather than taking multivitamins and crossing your fingers for full absorption, you can do a Myers’ Cocktail IV. This way, you can get your body chock full of many nutrients that it may have trouble absorbing by injecting them directly into your bloodstream.
    Do low-level physical activity throughout the day. The reason for this is to keep your lymph fluid flowing optimally. Maintaining mobility throughout the day can be as simple as bouncing on a mini trampoline or doing light mobility training.

15. Hack your environment

Sometimes, our work environments don’t provide optimal conditions for varied movements. Remember: motion is lotion! If you are feeling stiff at your desk, or anytime, get yourself in motion.

Thankfully, there are many ways you can hack your environment and optimize it for longevity, health, movement, and flow.

How you can do it: 

  • Move while you work. If you work in an office setting, being mobile while you work is key. A software called Dragon Dictation allows you to record and get an accurate transcription of what you are saying while you move around freely.
  • Keep your brain activated while you work. To enhance the left and right hemispheric activity in the brain (aside from microdosing LSD), you can stand on a balance device, like Fluidstance, while you work to challenge your balance and keep your brain turned on.

16. Become a supermodel

Biohacking your way to beauty isn’t just the prerogative of women. Men, too, can add some healthy glow and sexiness to their overall appearance.

How you can do it: 

  • A weekly clay mask. In case you were wondering, Ben does his weekly clay mask at the same time he does his coffee enema—just to paint you a mental picture and provide some comic relief while you read this rather sciencey biohacking guide.

    Weekly clay masks are a super-effective method for intensifying the glow, youthfulness, and firmness of your skin, as well as removing any harmful toxins. Opt for natural anti-aging brands.
  • Supplement 20–40 grams of collagen per day. Collagen is found in our joints, bones, tendons, muscles, hair, nails, and skin; it is what keeps these important body parts strong, supple, and young.

    However, as we age, our body’s natural production of collagen decreases. For anti-aging benefits, you can incorporate collagen into your diet in supplement form or by drinking bone broth.
  • Try golf ball rolling. Have you ever seen a supermodel with an awful, lopsided posture? Most likely not. This is because posture and body symmetry are very important factors in a sexy appearance and overall well-being. Your feet affect your posture and, ultimately, the entire symmetry of your body.

    To make sure your feet stay strong and maintain a good, stable platform for the health of your bodily structure, try golf ball rolling. It’s simple—keep a golf ball under your desk (or wherever) and roll each foot over it, working the ball into your tissue throughout the day.

17. Detox your way out of stress

Detox is often perceived as a mystical force that’s supposed to make you feel better, according to Dave. But that’s not how it works. 

He explains that it’s your natural ability to transform and excrete certain toxins. 

The challenge is that humans can’t handle high levels of toxins. Heavy metals, mycotoxins (mold), and endocrine disruptors that we are exposed to daily are extremely detrimental. So removing them from your body and environment is essential for your optimal health.

How you can do it: 

  • Remove toxins from the environment. Investigate your environment and get rid of all plastic and BPA-containing items, mold, and scented products. Getting an air purifier is an excellent way to keep your air clean.
  • Remove toxins from your body. Try dry body brushing to stimulate your lymphatic system. Exercise more to sweat it all out. Drink filtered water with electrolytes and minerals.
  • Remove toxins from your food. It means avoiding processed and pre-packaged foods, caffeine, soy products, roasted meat, seafood, and vegetable oils—all of which have traces of the most common endocrine disruptors and heavy metals.

Biohacking Guide for Optimizing Your Spirit

These methods aim at improving your mood, increasing your sense of purpose and fulfillment, and cultivating a greater sense of contentment in your life.

18. Utilize the biology of belief

Your beliefs shape your biology the most (as covered in the first two parts). That’s because your beliefs affect your overall health, well-being, longevity, and even reality.

How you can do it: 

Read The Biology of Belief by Dr. Bruce Lipton. This book dives into how different beliefs, frequencies, and emotions directly affect your cells and your overall genetic expression. It is an extremely fascinating and life-changing read.

19. Practice gratitude

A daily gratitude practice is undeniably beneficial for optimizing the health of your spirit.

Beyond that, it is also hugely beneficial for optimizing your overall biological well-being and longevity.

How you can do it: 

Do a gratitude practice every morning. You can be creative with how you do this. Expressing your gratitude out loud with a partner, pausing to swell in appreciation throughout your day, or keeping a gratitude journal all work splendidly. In a gratitude journal, record three different things:

  1. What you are grateful for,
  2. A truth you have recently discovered, and
  3. One person you can help, pray for, or serve that day.

20. Heal with sound

Music has this magical ability to uplift our mood and spirit instantaneously. But did you know that the frequencies of sound (in music or otherwise) can actually affect your cognitive function, sleep, heart health, digestion, organ function, and more?

It’s fascinating how everything is interconnected. 

How you can do it: 

  • Carry a LoveTuner. You can carry a portable LoveTuner with you and blow into it to create a 520 Hz frequency to enhance your ability to express love.
  • Listen to Wholetones music. The Wholetones Music Project is a series of beats that can heal your body and elicit certain emotions or moods depending on the sound frequencies you choose to tune into.
  • Download the Mindvalley app. There is a library of meditations to help you improve focus, sleep, happiness, and a plethora of other incredibly powerful tracks.

21. Embrace more love

Love greatly elevates and sings to your spirit—perhaps more efficiently than anything in the Universe. And anything that sings to your spirit is fantastic for your overall health and longevity. 

How you can do it: 

  • Socialize and be with other people (in the flesh). The key here is to surround yourself with family, friends, and positive relationships—receive an oxytocin-boosting embrace, give an awe-inspiring compliment, or share a hearty, obnoxious laugh.
  • Read connection-inspiring books. When feeling lonely or isolated, you may benefit from reading The Power of Introverts by Susan Cain, Never Eat Alone by Keith Ferrazzi, Reclaiming Conversation by Sherry Turkle, and The Blue Zones by Dan Buettner.

22. Make sex experiential

Even just the thought of sex is enough to nourish our spirits and immediately alter our biology. So, how can we take your sexual life to the next level?

How you can do it: 

Learn how to have multiple orgasms. For any man interested in discovering the physical and psychological secrets to fulfilling their sexual desires, Ben recommends reading The Multi-Orgasmic Man by Mantak Chia and Douglas Abrams Arava. This book guides you through everything from how to have multiple orgasms to how to maintain sexual vitality and longevity.

For women, check out this video by Tantra expert and trainer of Mindvalley’s Tantra Touch Quest, Psalm Isadora.

How to Have Multiple Orgasms | Psalm Isadora

23. Create a routine

When it comes to maintaining your health and hacking your biological age, routine is key. Having a consistent daily health routine—for mind, body, and spirit—will help you make health and longevity an automatic habit and daily ritual.

How you can do it: 

  • Create a daily routine. Write down a personalized daily health routine and do your best to follow it every day. You can run through this post and pull things from it that you’d like to incorporate into your daily life.

    By writing down your routine, you will have something to refer to and help keep you on track throughout your day. After about thirty days of following a written routine, it will become an effortless habit.
  • Get inspired by biohackers. Check out Ben’s Exact Morning Routine Unveiled Step-By-Step for inspiration. Also, Dave Asprey has written a fantastic book, Smarter Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want. It shows you how to achieve lasting health in less time.

Cultivating the Mindset for Biohacking

“There is no reason to stop improving,” as Dave puts it. So there shouldn’t be any limit to what’s possible for you. 

Biohacking is a great and proven way to rewire your brain and make the most of your biology. Even the students of Dave’s Mindvalley Quest think so:

My energy levels increased measurably. All the changes were small and went easily. The successes came quickly. 

Sabrina Neumann, student of Mindvalley’s Smarter Not Harder Quest

If you want to find out how upgraded you can be, join the 14-day Smarter Not Harder challenge with Dave Asprey. 

Welcome in.

Watch the First Lesson of the Quest

Master the Art of Biohacking With the Founding Father of the Field, Dave Asprey

Dave Asprey teaches you how to prioritize his biohacking methodology so you can apply the most impactful hacks to your body with the highest return. Learn how to be the best version of yourself—you, unleashed.Get started for free

Irina Yugay

Irina Yugay

As a former self-development and self-transcendence writer at Mindvalley, Irina uses words to transpire empowering ideas, transcendental feelings, and omniversal values. She's also an ascension coach who helps her clients grow their spiritual awareness and actualize their true nature. With a deep empirical understanding of the spiritual journey, Irina shares her insights and experiences with the readers to inspire them to transcend their limiting beliefs and achieve higher states of consciousness.
Written by

Irina Yugay

As a former self-development and self-transcendence writer at Mindvalley, Irina uses words to transpire empowering ideas, transcendental feelings, and omniversal values. She's also an ascension coach who helps her clients grow their spiritual awareness and actualize their true nature. With a deep empirical understanding of the spiritual journey, Irina shares her insights and experiences with the readers to inspire them to transcend their limiting beliefs and achieve higher states of consciousness.
Dave Asprey, trainer of Mindvalley's Smarter Not Harder Quest
Expertise by

Dave Asprey is the trainer of Mindvalley’s Smarter Not Harder Quest. He is an entrepreneur, four-time New York Times best-selling science author, and host of the top 100 podcasts, The Human Upgrade, formally Bulletproof Radio, which has more than 200 million downloads.

He’s the founder of Danger Coffee and a leading voice in the movement to take control of our own biology. News outlets like The Today Show, CNN, Wired, Good Morning America, Dr. Oz, and many more call him the “Father of Biohacking” because he started the movement and hosts the largest and longest-running biohacking conference.

Expertise by

Ben Greenfield is the trainer of Mindvalley’s The Longevity Blueprint Quest. He is an ex-bodybuilder, Ironman triathlete, obstacle course racer, human performance consultant, speaker, and author of 13 books, including the New York Times bestseller, Beyond Training.

How we reviewed this article
Mindvalley is committed to providing reliable and trustworthy content. We rely heavily on evidence-based sources, including peer-reviewed studies and insights from recognized experts in various personal growth fields. Our goal is to keep the information we share both current and factual. To learn more about our dedication to reliable reporting, you can read our detailed editorial standards.
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Fact-Checking: Our Process

Mindvalley is committed to providing reliable and trustworthy content. 

We rely heavily on evidence-based sources, including peer-reviewed studies and insights from recognized experts in various personal growth fields. Our goal is to keep the information we share both current and factual. 

The Mindvalley fact-checking guidelines are based on:

To learn more about our dedication to reliable reporting, you can read our detailed editorial standards.