All the biohacking bros are about to come for me but this is why biohacking your health is overrated.
Most people are not good enough at the basics to warrant it.
I get it—biohacking is all the rage. Scroll through social media, and you’ll find the biohacking bros diving into complex supplement stacks, cold plunges, and infrared saunas, all in pursuit of that elusive “optimized” self. But here’s a thought: maybe biohacking isn’t all it’s cracked up to be. Maybe it’s distracting us from what truly matters.
If your health practices don’t align with what makes your life better, then no amount of bulletproof coffee or wearable tech is going to make you feel fulfilled.
In the words of a comment I saw recently on a Mark Manson video: “The magic you’re looking for is in the work you’re trying to avoid.”
Why biohacking your health is overrated: The Basics Work
We’ve spent so much time trying to find shortcuts and optimizations that we’ve forgotten about the basics. And the basics? They’ve been around forever because they work.
These are the habits that support our health, energy, and overall well-being—without a $1,000 investment in supplements or gadgets.
Let’s dive into the essentials you need to build a foundation of health that serves your life, rather than one you need to serve.
1. Eat Protein with Most Meals
Protein isn’t just for bodybuilders. It’s a critical building block for muscle repair, immune health, and satiety. And eating protein at each meal can help maintain muscle mass, especially as we age. If you’re struggling with late-night cravings or constant snacking, consider this a friendly nudge to make protein a regular guest on your plate.
2. Drink Mostly Water (And a Lot of It)
Nothing revolutionary here, but that’s the point. Hydration impacts energy levels, cognitive function, and appetite control. The “eight glasses a day” rule isn’t gospel, but drinking enough water to stay hydrated is essential. If you’re walking around feeling foggy or fatigued, the solution might be as simple as an extra glass of water.
3. Strength Train 2-4 Days a Week
Strength training isn’t about becoming the next superhero; it’s about functional, everyday strength. Regular resistance training supports your metabolism, helps with bone density, and improves overall physical resilience. Plus, it’s one of the best ways to keep your body feeling capable and resilient as you age.
4. Eat Fruits and Vegetables with Most Meals
This isn’t news, but it’s a point that can’t be emphasized enough. Fruits and veggies deliver fiber, vitamins, minerals, and antioxidants, supporting everything from digestion to immune health. Aim to make fruits and vegetables a substantial part of each meal for consistent benefits.
5. Work Your Way Up to 7,000 Steps (Or More) a Day
Aiming for 10,000 steps can feel daunting, but getting up and moving throughout the day is non-negotiable. Daily movement supports cardiovascular health, maintains joint mobility, and boosts mental well-being. If you’re new to it, start with where you’re at and work your way up from there—aiming for progress, not perfection.
6. Create and Honor Routines for Your Health
Habits and routines are powerful because they reduce the mental load of decision-making. When you establish routines around meals, workouts, and sleep, you’re setting yourself up to stay consistent. It’s not restrictive—it’s freeing. You’re creating a system that supports your goals without constant effort or willpower.
7. Practice Self-Compassion (And Quick Corrections)
You’re going to screw up. We all do. The trick isn’t in avoiding mistakes but in how quickly you bounce back. Cultivating self-compassion means that instead of punishing yourself for slip-ups, you pivot back to your habits quickly. Think of it as damage control for your health journey.
8. Go to Bed at a Reasonable Hour (And Get 7-9 Hours)
When it comes to overall health, sleep is underrated. Quality sleep impacts cognitive function, muscle recovery, immune health, and even our cravings and hunger levels. If you’re scrolling late into the night, consider setting a sleep routine—one that gets you winding down before bed rather than revving up.
9. Understand Calorie and Energy Balance
Calorie awareness doesn’t mean you need to count every morsel. However understanding how energy balance affects weight, metabolism, and muscle maintenance can help you make more informed food choices. This is about knowledge, not obsession—knowing how your body responds to different foods can help you find a balance that works.
10. Learn to Manage Stress (Instead of Ignoring It)
Life is stressful. The key is to stop letting stress manage you. Whether through mindfulness, deep breathing, journaling, or simply stepping outside, building a routine to manage stress keeps you more resilient and adaptable. Think of it as mental health insurance—it pays dividends in every area of life.
11. Get Comfortable with Discomfort
Many of us are masters at avoiding discomfort. But real change happens when you’re willing to sit with uncomfortable thoughts and emotions, rather than numbing them with food, screens, or other distractions. This is where growth happens. When you can tolerate a bit of discomfort, you’re more likely to stick with the habits that serve you.
The Bottom Line: Build Habits, Not Just Hype
Biohacking is cool, but the fundamentals are what move the needle. The truth is, a well-lived, healthy life isn’t about optimization at the edges. It’s about aligning your daily habits with your values so that your health serves your goals.
So, if you’re feeling pulled toward the latest health craze, ask yourself: is this serving my life, or just distracting me from the basics? Because ultimately, real health isn’t about gadgets, supplements, or cutting-edge hacks. It’s about building the simple, effective habits that make you feel good and stay resilient—day after day.
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