If the word biohacking makes you picture a cold plunge at dawn, a drawer full of supplements, endless blood tests and obsessively checking metrics - you’re not alone. But at its core, biohacking is about changing the environment around you and within you to improve how you feel, think, and function. It’s curiosity-driven wellness. Part intuition, part experimentation. Data can help - but it’s not the whole story.
What if we could understand our bodies better and make smarter choices because of it?
What Biohacking Actually Is
Biohacking sits at the intersection of lifestyle and self-experimentation. It blends:
- Everyday habits (sleep, nutrition, movement, recovery)
- Modern tools that offer insight
- A willingness to test, learn, and personalize
The goal isn’t to control your biology - it’s to understand it. To notice patterns and ask better questions. To keep what works and let go of what doesn’t. Sometimes that information comes from how you feel. Sometimes a bit of data helps connect the dots.
Functional medicine doctors like Robin Berzin, often emphasize that long-term health comes from foundational behaviors: how we eat, sleep, move, and manage stress. Nutrition experts like Kelly LeVeque echo this through blood-sugar-balanced eating that supports steady energy and metabolic health.
In that sense, biohacking isn’t new at all. It’s simply a modern way of tuning into what humans have always needed: consistency, nourishment, and balance.
Wearables: Insight, Not Instructions
Wearables are translators for your body’s signals - not a strict rulebook. Used well, they support awareness without turning wellness into a full-time job. In many ways, wearables can also be motivating - nudging you to move a little more or get to bed earlier. Below are some of our team’s favorite wearables:
Garmin: For Movement & Performance
Garmin devices are especially helpful for people who enjoy structured workouts or want insight into how movement impacts recovery. It can help you learn when to push or pull back.
They’re often used to explore:
- Training intensity and volume
- Cardiovascular fitness trends
- How stress or sleep affects performance
Oura Ring: Sleep & Recovery Clarity
The Oura Ring focuses more on what happens outside the gym: sleep quality, recovery, and nervous system balance. Although, it tracks your activity as well. It’s particularly useful for spotting patterns around:
- Sleep consistency and depth, helping you optimize the best time to get to bed
- Travel, stress, late meals, or alcohol
- Overall readiness for the day ahead
For many, Oura simply reflects habits back - gently and without judgment - empowering you to make change. (Many women also note that it very effectively tracks menstrual cycles).
WHOOP: Long-Term Patterns
WHOOP takes a more continuous approach, emphasizing trends over time rather than day-to-day noise. “Daily WHOOP wear is linked to 91 more minutes of weekly activity, 2.3 more hours of sleep per week, and over 10% higher HRV. Members see faster gains, stronger habits, and better outcomes across their goals”
People often use it to notice:
- The balance between strain and recovery
- How lifestyle choices influence readiness
- Patterns that only emerge over weeks
The real insight comes from awareness, not chasing a daily score.
The Mediterranean Lifestyle: Biohacking Before It Had a Name
Long before wearables existed, Mediterranean cultures were practicing habits that modern biohackers now measure and validate.
The Mediterranean diet naturally supports:
- Stable blood sugar through balanced meals
- Lower inflammation via healthy fats like extra virgin olive oil
- Gut health from fiber-rich vegetables and legumes
- Longevity through simple, whole ingredients and enjoying meals socially
Modern tools may quantify the benefits, but the foundation has been there all along. Sometimes the best “biohack” is returning to what’s always worked.
Advanced Biohacking (Optional, but Fun to Explore)
As biohacking culture has expanded, interest has grown in more advanced tools. These aren’t required for great health, but they do come up often in longevity and optimization conversations.
Examples you may hear about:
- Peptides (such as BPC-157, GHK-Cu, or tesamorelin), typically explored under medical guidance
- Cold exposure for stress adaptation and resilience
- Infrared sauna for heat-based recovery
- Red light therapy to support cellular and skin health
- Continuous glucose monitors (CGMs) for short-term metabolic insight
These tools work best when layered on top of strong fundamentals - not used as shortcuts.
How to Start Biohacking (Without Going Full Mad Scientist)
You don’t need a lab, a spreadsheet, or five wearables to start biohacking. You just need curiosity. Try this instead:
-
Pick one question you actually care about
Why am I tired even when I sleep? Did I go to bed too late? Why do I feel better after some workouts than others? - Make one small change (earlier dinner, more daylight, different workout timing)
- Pay attention — how you feel and, if you use one, what your wearable reflects
- Keep what works. Drop what doesn’t.
Biohacking doesn’t have to be complicated — it just has to be intentional.
The Real Upgrade
Biohacking isn’t about controlling your body or chasing perfect numbers. It’s about understanding yourself better and using that insight to live with more energy, clarity, and resilience.
Paired with a Mediterranean-inspired lifestyle rooted in real food, movement, rest, and connection, biohacking stops feeling like a “hack” - and starts feeling like a smarter way to live.
Peace, Love, & EVOO,
Katina and The Kosterina Team
