October 7, 2025
I simply obtained again from London, the place I used to be interviewed on stage on the Well being Optimisation Summit.
On the eight-hour flight over, I spent my time scribbling down some recent biohacks and rising traits I’ve been experimenting with these days—the sort that (A) truly transfer the needle on efficiency, well being, longevity, and biomarkers, and (B) I haven’t actually shared a lot about but.
Need an insider glimpse of my notes?
Then hold studying, as a result of I’ve obtained ten juicy bits for you.
1. The GLP-1 Revolution: Past Weight Loss to Metabolic Mastery
The story of glucagon-like peptide-1 (GLP-1) receptor agonists has been probably the most dramatic developments in metabolic well being this 12 months.
Whereas most individuals know them as weight reduction medication, rising analysis exhibits systemwide advantages properly past the dimensions.
Latest research have demonstrated vital advantages past urge for food and glycemic management, together with lowered main hostile cardiovascular occasions, with semaglutide displaying a 26% decrease danger of loss of life from cardiovascular causes, nonfatal myocardial infarction, or nonfatal stroke, and a 20% discount in main hostile cardiac occasions in sufferers with obese or weight problems.
GLP-1 medicines, past decreasing blood sugar and physique weight, present broad protecting results throughout a number of programs, lowering dangers of cardiovascular and kidney illness whereas additionally bettering outcomes in circumstances linked to weight problems and metabolic dysfunction. It highlights their function in extending advantages past kind 2 diabetes to coronary heart failure, liver illness, sleep apnea, osteoarthritis, and peripheral artery illness. Take a look at the total examine right here.
The cardiovascular advantages are notably compelling.
In March 2024, the FDA authorised a label enlargement for Wegovy to scale back the danger of cardiovascular loss of life, coronary heart assault, and stroke in adults with heart problems and weight problems or obese.
This represents a paradigm shift in how metabolic medicines are seen—not simply as weight administration instruments, however as potential cardiovascular protecting brokers.
What makes GLP-1 receptor agonists notably attention-grabbing is their multifaceted mechanism of motion. They improve insulin secretion and cut back glucagon ranges, leading to superior glycemic management in comparison with conventional kind 2 diabetes therapies.
Moreover, their gastric emptying results contribute to sustained satiety, naturally decreasing caloric consumption with out the psychological battle and metabolic rebound sometimes seen in restrictive weight-reduction plan approaches.
The lipid profile enhancements are equally spectacular, with vital reductions in low-density lipoprotein (LDL) ldl cholesterol and triglycerides that compound the cardiovascular advantages.
Maybe most intriguingly, rising analysis suggests potential advantages for non-alcoholic fatty liver illness (NAFLD) and diabetic kidney illness, indicating systemic metabolic optimization moderately than focused symptom administration.
However right here’s what’s most essential…
To avert problematic points like gastrointestinal unintended effects, muscle loss, and nausea, it’s best to contemplate microdosing (take a look at this podcast for extra info), moderately than utilizing the usual GLP-1 doses.
I’m not a physician, and this isn’t medical recommendation, however smaller doses of a GLP-1 agonist can nonetheless ship spectacular results, one thing I first discovered once I interviewed Dr. Tyna Moore (you’ll be able to take a look at the total present right here).
For instance, I presently use a Monday, Wednesday, Friday dose of 0.25mg retatrutide, which is technically a triple-agonist that targets three pathways: glucagon, GLP-1, and gastric inhibitory polypeptide, injected 3 times per week, however since retatrutide is changing into tougher to get, I’ll in all probability swap to 0.25mg tirzepatide quickly (Peptual is my peptide supply).
These small doses give me the metabolic results of those spectacular peptides, however not a lot urge for food suppression that I can’t do issues like eat satisfactory protein and raise heavy weights.
2. Ketone Physique Optimization: The D-BHB and L-BHB Configuration Revolution
The ketone physique panorama has advanced means past fasting, carb restriction, and exogenous ketone supplementation.
The rising analysis on particular beta-hydroxybutyrate (BHB) configurations—notably the excellence between D-BHB and L-BHB ketones—has opened new frontiers in metabolic optimization and neuroprotection, and I’ve been sucking down BHB ketones like sweet with unbelievable focus, urge for food satiating, and efficiency outcomes.
Whereas they give the impression of being fairly comparable, nearly like mirror photos of one another, D-BHB is the metabolically lively type of the ketone beta-hydroxybutyrate, whereas L-BHB is a much less lively, slower-metabolizing precursor.
Within the physique, D-BHB is extra effectively transformed to adenosine triphosphate (ATP), whereas L-BHB serves primarily as a signaling molecule and is excreted in urine. Merchandise containing a mix of D- and L-BHB, referred to as “racemic mixtures,” can result in a extra sustained however decrease ketone focus in comparison with D-BHB alone.
The determine illustrates how ketone our bodies are produced and used: D-3-hydroxybutyrate (D-3-HB) is shaped within the liver by way of the HMG-CoA pathway and oxidized in extrahepatic tissues to generate acetyl-CoA for the Krebs cycle, whereas L-3-hydroxybutyrate (L-3-HB), synthesized by much less well-defined pathways, is imported into mitochondria, activated to L-3-hydroxybutyryl-CoA, after which metabolized to acetyl-CoA, with ketone our bodies additionally serving as precursors for lipid and ldl cholesterol synthesis. See the total examine.
For instance, a current randomized, double-blind, placebo-controlled examine confirmed that every day consumption of D-BHB can promote weight reduction, particularly by fats discount, however the advantages of D-BHB prolong far past physique composition.
Analysis additionally exhibits that D-BHB ketones improve glutamate-mediated stimulation of respiration in comparison with glucose, and allow stronger and extra sustained uncoupled respiration, mainly that means enhanced mitochondrial perform on the mobile stage.
The neuroprotective results of are additionally fairly compelling…
D-BHB’s capacity to inhibit one thing referred to as the “NLRP3 inflammasome” represents a direct anti-inflammatory mechanism that protects towards neurodegenerative processes. This pathway may very well be essential for cognitive longevity and should clarify the cognitive enhancement many individuals, together with me, report with therapeutic ketosis.
From a cardiovascular perspective, D-BHB supplementation persistently demonstrates enhancements in LDL ldl cholesterol profiles whereas lowering triglycerides and blood strain. The oxidative stress discount in cardiac cells suggests protecting results that would compound over time with constant use.
Latest analysis exhibits that D-BHB supplementation is secure and well-tolerated, inducing a light rise in blood ketones whereas suppressing lipolysis and lowering exercise-induced metabolic stress markers. This means potential purposes for train restoration and metabolic flexibility enhancement.
The muscle preservation results throughout caloric restriction symbolize one other vital profit, probably permitting for extra aggressive fats loss phases with out the standard lean mass sacrifice. This makes ketone supplementation notably beneficial for physique recomposition objectives.
Enjoyable reality: On the Well being Optimisation Summit, I had the privilege of saying from the stage the upcoming launch of the world’s first edible ketone bar—the Boundless Bar.
Every bar delivers a scientifically formulated dose of essentially the most highly effective ketone, D-BHB, designed to gas the physique and mind with clear, environment friendly power. And since ketones are notoriously troublesome to make palatable, we labored tirelessly to create indulgent flavors that really style unbelievable: Vanilla Cheesecake, Cinnamon Roll, Chocolate-Chip Cookie Dough, and (coming quickly) Blueberry Pie.
The brand new ketone-packed Boundless Bars are actually formally out there right here!
3. Excessive-Dose Creatine: Redefining the Higher Limits of Supplementation
The panorama of creatine supplementation is shifting as new analysis highlights the advantages of upper dosing protocols that transcend conventional pointers.
For years, the usual strategy has been 3–5 grams per day. Nonetheless, mounting proof suggests that considerably bigger doses can ship extra benefits throughout a number of physiological programs.
For instance, a loading section of 20–25 grams per day can quickly saturate muscle creatine shops. This acceleration enhances ATP availability, resulting in measurable enhancements in energy, energy output, and dash efficiency—usually by 5–15%.
Utilizing greater doses of creatine might assist you see outcomes quicker and unlock advantages past muscle efficiency. Analysis additionally exhibits that, when finished short-term (30 g/day for five–7 days), these protocols are usually well-tolerated. The unintended effects are normally minor (like momentary water retention or delicate abdomen discomfort).
The cognitive enhancement results of higher-dose creatine are notably intriguing, as properly.
Dosing ranges of 8-20 grams every day have demonstrated enhancements in working reminiscence, processing pace, and psychological readability, particularly underneath circumstances of stress or sleep deprivation, suggesting that mind phosphocreatine shops might require greater systemic availability to realize therapeutic ranges.
On this examine, individuals took both creatine or a placebo at 8:30 p.m. in two separate classes spaced at the very least 5 days aside, with seven beginning on creatine first and eight beginning on placebo. Measurements have been taken at 6 p.m. (earlier than dosing) after which once more at midnight, 2 a.m., and 4 a.m., every session lasting about 95 minutes and together with mind scans, fatigue scores, reaction-time assessments, and different cognitive duties. For the mind imaging, researchers used particular spectroscopy scans: three small ¹H-MRS voxels and two ³¹P-MRS grids positioned in numerous mind areas. These scans tracked energy-related alerts like phosphocreatine (PCr), inorganic phosphate (Pi), ATP, complete creatine, N-acetyl-aspartate (NAA), and neurotransmitters akin to glutamate and glutamine. See the examine right here.
Neuroprotective purposes symbolize an rising frontier. The flexibility to raise mind phosphocreatine ranges by supplementation might shield towards traumatic mind damage and should have purposes in neurodegenerative illness prevention. The power buffer impact in neural tissue may very well be notably beneficial for people engaged involved sports activities or high-risk actions.
As well as, the bone well being implications of high-dose creatine supplementation have been underappreciated.
Analysis signifies elevated osteoblast exercise and enhancements in bone mineral density, notably when mixed with resistance coaching. This represents a dual-pathway strategy to skeletal well being that may very well be particularly beneficial for ageing populations.
Curiously, current analysis has centered on the experimental use of intranasal creatine administration to ship creatine to the mind (in animal fashions).
However I wouldn’t strive it: intranasal creatine administered in a lab setting to a rodent is means completely different than snorting powdered creatine, which may trigger extreme respiratory irritation and irritation.
The usual and secure technique of creatine supplementation is oral ingestion. Even for that, in case you go the high-dose creatine route, break up it into doses of not more than 5g at a time and keep hydrated (except you wish to danger a shock catastrophe in your pants).
4. Thoracic Mobility: The Basis of Your Core Efficiency
In my very own mobility program—which consists of 15–20 minutes of lively stretching, foam rolling, and mobility every morning (demonstrated right here)—thoracic backbone mobility has emerged as probably the most underappreciated but elementary elements of the way in which my physique feels and performs all day.
The thoracic area serves because the cornerstone of correct motion patterns, respiratory effectivity, and neural perform, making its optimization vital for anybody severe about peak efficiency.
The postural implications of thoracic mobility prolong far past simply aesthetics. Correct thoracic extension and rotation straight affect cervical backbone positioning, shoulder mechanics, and lumbar backbone loading patterns. This creates a cascade impact the place thoracic limitations manifest as ache and dysfunction all through the kinetic chain.
Respiratory perform enhancements will be the most instantly impactful advantage of enhanced thoracic mobility.
Elevated rib cage flexibility permits for better diaphragmatic tour and enhanced lung enlargement capability. This interprets to improved oxygen supply, extra environment friendly respiratory patterns, and enhanced parasympathetic nervous system activation.
The athletic efficiency purposes of excellent thoracic mobility are in depth, as properly.
Sports activities requiring rotational energy—golf, tennis, swimming—rely closely on thoracic backbone mobility for optimum pressure era and switch. Restricted thoracic rotation forces compensatory motion patterns that cut back energy output and improve damage danger.
Listed below are three good, easy-to-learn, thoracic mobility workout routines that focus on the commonest restriction patterns:
- Foam Curler Thoracic Extensions: Sit together with your knees bent and a foam curler behind your mid-back. Lace your palms behind your head, hold your butt on the bottom, and gently lean again over the curler. Maintain for 10 seconds (you’ll be able to comply with this instance).
- Quadruped Thoracic Rotation: From a crawl place in your palms and knees, place one hand behind your head and rotate your thoracic backbone by a full vary of movement (see this instance to strive it your self).
- World’s Best Stretch Thoracic Opener: From a plank or modified plank, step your proper foot ahead outdoors your proper hand. Carry your proper hand, rotate your chest open, and attain towards the ceiling. Decrease your hand again down and repeat. Swap sides and carry out the identical motion on the left (right here is an efficient demonstration).
These easy strikes goal frequent restriction patterns whereas offering instant suggestions for correct execution and development.
5. Pre-Exercise Chilly Plunge: Dr. Thomas Seager’s Protocol Revolution
The timing of chilly publicity has been revolutionized by the work of Dr. Thomas Seager and others who’ve recognized pre-workout chilly plunging as probably superior to post-workout protocols for particular diversifications.
This represents a elementary shift in how one can make the most of chilly thermogenesis for efficiency optimization, and I used to be intrigued when Dr. Seager proposed to me on a current podcast (you’ll be able to examine that out right here) that I chilly plunge pre-workout, which has additionally been talked about to me a few years prior by writer Brad Kearns.
Dr. Seager’s notes on pre-workout chilly publicity (yow will discover his e book right here) have revealed outstanding testosterone manufacturing advantages, with documented will increase of as much as 400 factors when chilly publicity is adopted by train. This hormonal optimization creates a compound impact by way of which a cold-induced stress response is amplified by subsequent bodily exercise.
The advantages of pre-workout chilly publicity embrace:
I’ve a Morozko Forge chilly plunge (designed by Dr. Seager) that I preserve at 34°F. Earlier than I hit the fitness center within the morning, I now get within the plunge for two–3 minutes pre-workout. It’s a game-changer—simply ensure to not do any biomechanically complicated workout routines with heavy weights when you’re nonetheless shivering.
6. Molecular Hydrogen: Inhaling and Bathing
Molecular hydrogen remedy has emerged as probably the most promising therapeutic interventions, with experimental and medical research displaying potential advantages for cardiovascular, respiratory, and metabolic issues, in addition to mind and nervous system issues.
The distinctive properties of molecular hydrogen, because the smallest fuel molecule, permit for unprecedented mobile penetration and systemic availability.
I’ve finished a number of podcasts on molecular hydrogen, together with:
- Is This Like Ingesting HUNDREDS of Bottles Of Hydrogen In A Single Sitting? The Large Antioxidant Advantages of *Inhaling* Hydrogen, With Dr. Tyler LeBaron & Alex Tarnava.
- All the pieces You Want To Know About How To Use Hydrogen Water: Timing, Dosing, Supply Mechanisms, Hydrogen Tablets, Hydrogen Water Machines, Hydrogen Inhalers & A lot Extra!
- All the pieces You Want To Know About Ingesting HYDROGEN (Tablets vs. Bottles, When To Drink, How Hydrogen Works & A lot Extra!) With Alex Tarnava
- The 30-Yr-Previous Scientist Phenom Who Runs a 2:30 Marathon, Deadlifts 420 Kilos & Drinks Hydrogen Enriched Water.
- The Electrolyte & Mineral Replenishment Technique Closest To Human Plasma, How To “Bathe In Hydrogen,” Nasty Water Trade Myths & Truths & A lot Extra With Robert Slovak.
The Advantages of Molecular Hydrogen
Hydrogen regulates cell loss of life by bidirectional results on apoptosis, autophagy, and pyroptosis, lowering extreme programmed cell loss of life throughout irritation whereas selling these processes to exert antitumor results. Right here is the total examine.
The antioxidant mechanisms of molecular hydrogen are notably intriguing…
Because the 2007 discovery that molecular hydrogen has selective antioxidant properties, a number of research have proven useful results in numerous animal fashions and human illness. In contrast to broad-spectrum antioxidants that may intervene with useful oxidative processes, hydrogen selectively neutralizes dangerous reactive oxygen species whereas preserving important mobile signaling.
A 2024 assessment discovered that hydrogen water confirmed promise in lowering fatigue and rising endurance, indicating direct efficiency advantages past therapeutic purposes. The anti-inflammatory results happen by a number of pathways, together with cytokine modulation and inflammasome inhibition.
New inhalation protocols with molecular hydrogen—like these I focus on on this podcast with Dr. Tyler LeBaron and Alex Tarnava—ship speedy systemic hydrogen with near-immediate bioavailability at excessive but secure doses.
The flexibility to realize therapeutic tissue concentrations inside minutes of inhalation makes this supply technique notably engaging for acute purposes or pre-activity optimization. I now use the Inhale H2 machine that Tyler and Alex designed—merely respiratory H2 by a face masks for 30-60 minutes whereas I’m studying, meditating, or napping.
Bathing in hydrogen-rich water (you’ll be able to take a look at extra info right here) is one other novel supply mechanism that provides distinctive transdermal absorption alternatives.
The pores and skin’s barrier perform permits selective hydrogen penetration whereas sustaining protecting properties. This supply technique gives sustained publicity and could be notably useful for inflammatory pores and skin circumstances.
For this, I’ve been utilizing the hydrogen bathtub setup developed by Lumati, and about 4 occasions per week, I atone for books, studying, podcasts, and even emails whereas I’m submerged in a transdermal hydrogen bathtub.
By the way in which, though I now inhale and bathe with hydrogen, I nonetheless take it orally within the morning by dropping a number of hydrogen tabs in my big morning metal jug of water.
7. Gentle and Sound Remedy: Consciousness Hacking Via Audio-Visible Entrainment
Gentle-sound remedy, AKA “audio-visual entrainment (AVE) units,” can reliably induce particular brainwave states and a few fairly spectacular physiological modifications that considerably simulate a psychedelic or entheogenic expertise (suppose magic mushrooms or LSD-like states), however drug-free.
At house, I exploit a tool referred to as the “roXiva” (podcast right here), and once I journey, the “NeuroVIZR” as types of consciousness optimization know-how with out the biochemical price (and arguably relying on dosage, the religious price) of plant medicines.
You’ll be able to take a look at my ideas on plant medicines beneath:
These brainwave entrainment units function by one thing referred to as a “frequency-following response,” through which exterior rhythmic stimuli information neural oscillations towards goal frequencies. This permits for exact management over states of consciousness and may facilitate entry to useful brainwave patterns that may in any other case require getting actually excessive on medication or years of meditation apply.
For instance, theta state induction (4-8 Hz) by light-sound remedy can create optimum circumstances for deep relaxation, emotional processing, and artistic visualization. The flexibility to reliably entry theta states has profound implications for stress administration, trauma processing, and artistic problem-solving.
As well as, alpha frequency stimulation (8-12 Hz) enhances focus, cognitive perform, and psychological readability. This represents a non-pharmaceutical strategy to cognitive enhancement that may be exactly calibrated to your wants and preferences.
Sleep optimization purposes make the most of delta frequency concentrating on (0.5-4 Hz) to advertise deeper, extra restorative sleep patterns. Common use of delta-targeting protocols might assist regulate circadian rhythms and enhance sleep high quality with out pharmaceutical intervention.
Even ache administration purposes with light-sound remedy have proven spectacular outcomes, with some research indicating as much as 76% discount in persistent ache signs. The mechanisms possible contain disruption of ache signaling
pathways and activation of endogenous ache modulation programs.
The “sober psychedelic” experiences produced by these programs present entry to altered states of consciousness with out pharmaceutical intervention. This creates alternatives for private exploration, new thought patterns, and so-called “consciousness enlargement” inside a managed and secure setting.
At house, I exploit my roXiva lamp for 20–60 minutes on afternoons once I want deep leisure, or for fast 5–10 minute classes to spark creativity and focus. An 11-minute session on a NeuroVIZR works extremely once I’m touring and must duck out throughout a busy convention or work day.
In the event you haven’t messed round with light-sound remedy but, and also you need a drug-free, quick psychological state shift, I undoubtedly advocate making an attempt it.
8. Carbon Dioxide Remedy: Optimizing a Misunderstood Gasoline
Anders Olsson makes use of the CardiHaler to optimize athletic skills and efficiency.
Carbon dioxide remedy represents probably the most missed but probably highly effective interventions in a biohacking arsenal
Whereas CO2 is usually seen as a waste product, therapeutic purposes make the most of its profound physiological results on oxygen supply, circulation, and nervous system perform.
I used to be first launched to this remedy once I interviewed Anders Olsson (you’ll be able to take a look at that present right here) concerning the multitude of advantages of CO2 remedy, and have been utilizing his CardiHaler system at my desk for a number of months, which consists of a fast 5-10 minute burst of respiratory 5–7% CO2 whereas I’m checking emails or writing.
The “Bohr Impact” mechanism is central to CO2 remedy’s advantages. Managed will increase in CO2 ranges improve hemoglobin’s capacity to launch oxygen to tissues, successfully bettering mobile oxygenation regardless of unchanged oxygen saturation ranges. This creates a pathway to enhanced mobile power manufacturing and metabolic optimization.
Vasodilation results happen by CO2’s direct motion on clean muscle in blood vessel partitions. This pure mechanism gives enhanced circulation to muscle tissues, mind, and organs with out pharmaceutical intervention. The improved microcirculation has implications for restoration, cognitive perform, and cardiovascular well being.
The nervous system modulation results of therapeutic CO2 publicity embrace activation of parasympathetic pathways and enchancment in coronary heart price variability. This will create a pure stress discount response that may complement different leisure and restoration protocols.
Athletic efficiency purposes leverage each the improved oxygen supply and enhanced circulation to spice up endurance and speed up restoration.
The mixture of higher mobile oxygenation and enhanced waste product elimination creates optimum circumstances for sustained high-intensity efficiency, so that is additionally one thing you’ll be able to fiddle with pre-workout.
Cognitive advantages additionally happen by elevated cerebral blood movement, with analysis displaying as much as 54.5% will increase with managed CO2 publicity. This enhanced mind circulation interprets to improved psychological readability, focus, and cognitive processing pace.
9. Plasma Substitute Remedy: Mobile Rejuvenation Via Younger Blood Elements
Plasma alternative remedy (which is considerably completely different from therapeutic plasma alternate, or TPE) represents a frontier of regenerative drugs, using the concentrated regenerative elements present in younger plasma to reverse ageing processes and restore mobile perform.
This intervention targets the elemental mechanisms of ageing on the systemic stage, and in comparison with all of the gene therapies, blood filtrations, stem cells, and different fancy protocols I’ve finished, it’s in all probability the largest game-changer I’ve ever skilled for feeling like I’ve wound again the clock to eighteen years outdated.
I did a complete podcast about my expertise wth plasma alternative remedy at Austin Regenerative Remedy (you’ll be able to hearken to it right here), however the primary science is that this: small extracellular vesicles (sEVs) and exosomes in younger plasma carry particular microRNAs that straight stimulate mitochondrial biogenesis and improve mobile power manufacturing. These signaling molecules can restore youthful mobile perform by activating pathways that change into suppressed with ageing.
The development elements current in younger plasma can present a direct stimulus for tissue restore and regeneration. In contrast to artificial development elements, plasma-derived elements work synergistically and embrace cofactors needed for optimum organic exercise.
Younger blood has been proven to scale back aging-related signs, help cell development and restore, restrict persistent irritation and fibrosis, and even reverse age-related gene expression throughout 51 cell sorts from 20 main organs and tissues in older animals. Evaluate the examine right here.
Cytokine modulation by younger plasma remedy helps restore steadiness to inflammatory pathways that change into dysregulated with ageing. This creates a systemic anti-inflammatory setting that helps tissue upkeep and restore processes.
The signaling molecules in younger plasma additionally facilitate improved cell-to-cell communication, which deteriorates with ageing and contributes to lack of tissue coordination and performance. Restoration of those communication pathways might have profound implications for systemic rejuvenation.
You in all probability noticed Bryan Johnson (you’ll be able to take a look at our present collectively right here) doing this remedy in his documentary, Don’t Die.
Whereas I didn’t use my very own son’s plasma, my expertise at Austin Regenerative Remedy concerned two days of getting 18—25-year-old wholesome male donor plasma infused into my physique by way of ten IV luggage.
I understand {that a} protocol like this sounds just like the area of maximum biohackers and longevity-seeking billionaires, however as I discussed, it’s in all probability essentially the most notable biohack I’ve ever tried when it comes to how I instantly seemed, felt, and carried out. The outcomes have included ongoing muscle acquire (I used to be 185 kilos once I did the process and am now 202 kilos, with no change in physique fats) and a change in my pores and skin look that has led numerous individuals to ask about my “new skincare” protocol.
However I haven’t finished something completely different, aside from the younger plasma remedy…
From what I perceive, Texas is the one state the place this process is even authorized, so if you wish to do it, then you’ll be able to contact Austin Regenerative Remedy.
10. Prayer: The Final “Biohack” for Nervous System Optimization
Prayer creates measurable modifications in nervous system perform and general physiology.
For instance, prayer naturally reduces respiration price and will increase exhalation length, creating an optimum respiratory sample for parasympathetic nervous system activation. This shocked me to study, however this variation in breath sample happens routinely with out acutely aware respiratory management.
In a podcast interview with Dr. Andrew Huberman (you’ll be able to hearken to it right here), Dr. David DeSteno described that vagal tone enhancements throughout prayer trigger enhanced parasympathetic “rest-and-digest” perform and improved autonomic steadiness.
Increased vagal tone is related to higher stress resilience, improved coronary heart price variability, and enhanced restoration capability.
The cortisol discount results of prayer present direct stress hormone optimization. An everyday prayer apply has been proven to assist preserve more healthy baseline cortisol ranges and enhance your physique’s stress response patterns over time.
The psychological security sign generated by prayer apply alerts to your mind that the setting is safe, even when praying about irritating conditions. This creates a singular alternative to course of difficult experiences inside a physiologically calm state.
After all, the obvious purpose this happens is since you’re casting your cares and worries upon a better energy (God) and deeply realizing that you simply aren’t having to battle by yourself, no matter battle you’re combating.
Cardiovascular advantages of prayer embrace lowered coronary heart price and blood strain that happen throughout prayer, indicating precise physiological leisure moderately than merely psychological consolation. These results appear to contribute to long-term cardiovascular well being when prayer is practiced usually.
After all, the accessibility of prayer makes it probably the most sensible methods out there. No tools, particular coaching, or monetary funding is required, but the physiological advantages rival these of most of the extra refined technological interventions I’ve described on this article.
Unsure the place to start out?
My strategy is easy: moreover prayers of gratitude earlier than every meal, a morning household prayer assembly throughout our every day household huddle, and continuously speaking to God all through the day (notably throughout irritating conditions or earlier than large selections), I personally have a Notes app on my iPhone the place I hold a special prayer that I pray every morning of the week.
I’ve developed many of those prayers by inspiration from writer John Eldredge, whom I interviewed right here, and who additionally has an excellent listing of prayers at the Wild At Coronary heart web site prayer listing web page.
Integration and Implementation—Constructing Your Private Biohacking Protocol
The true energy of those interventions doesn’t essentially lie of their particular person software however of their synergistic integration as potential “stacks” you’ll be able to weave right into a day or week.
If you mix the suitable instruments, you don’t simply get incremental good points—you create a synergy that amplifies power, restoration, resilience, and longevity.
Listed below are some highly effective examples of how these stacks could be constructed:
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Metabolic Optimization Stack: Begin with GLP-1 help to improve systemic metabolic perform, add ketone supplementation to gas neurological and cardiovascular efficiency, and layer in high-dose creatine to maximise mobile power output. This mix addresses a number of elements of metabolic well being concurrently.
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Restoration and Adaptation Protocol: Combine pre-workout chilly plunging for hormonal optimization, molecular hydrogen remedy for oxidative stress administration, and thoracic mobility work for motion high quality enhancement to create a complete strategy to coaching adaptation and restoration.
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Consciousness and Stress Technique: Mix gentle and sound remedy to dial in brainwave states, add CO₂ coaching to stabilize your nervous system, and end with prayer or meditation to anchor psychological resilience. That is the place cutting-edge tech meets historic knowledge, creating a strong toolkit for stress mastery.
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Regenerative Longevity Strategy: Use hydrogen, delivered transdermally or by inhalation, for deep mobile rejuvenation, mix it with plasma alternative remedy for a systemic “oil change,” and reinforce it with thoracic mobility practices to keep up long-term perform. This stack isn’t about slowing ageing—it’s about rewiring your biology for longevity.
After all, 2025 is much from over…
I’m positive that by books, podcast visitors, conferences, and my continued concentrate on immersive journalism, analysis, and self-guinea-pigging, I’ll uncover loads extra biohacks to share with you.
However within the meantime, be at liberty to go away your feedback beneath. I’m curious: which of those game-changing approaches will you implement first, and which do you’ve got questions on?
