BIOHACKING BASICS:

100+ Hacks to Get You Started

Introduction

Welcome to biohacking. Biohacking, or human optimization, is the act of taking conscious steps to improve the function of your biology in order to optimize the way you think, feel, and perform. It’s a reclamation of sovereignty over your body, how it works, and feels. Biohacking protocols involve using science, technology, and self-experimentation to optimize your physical and mental well-being, performance and overall health. This approach encompasses a wide range of practices, from simple lifestyle changes like diet and exercise, to more advanced interventions such as supplements and genetic testing. By using biohacking techniques, you can gain a deeper understanding of your own biology and identify areas where you can make improvements.

In the mere observation of yourself, you begin the process of healing and transformation.​

-Deepak Chopra

When you take responsibility for your biology, health, and happiness, you gain an appreciation for symptoms and replace the fear of health challenges with a curiosity about what your body is trying to tell you. Healing becomes your hobby and living well becomes your passion. Biohacking puts you in the driver’s seat – no longer forced to settle for symptom management to fight aging or disease. Biohacking is not just about living longer, it’s about living a healthier life, where you have the energy, vitality, and ability to enjoy the things you love for as long as you have.

Taking control of your health means being proactive rather than reactive. Rather than waiting for illness or disease to strike and trying to fix it, focus on preventative measures and proactive steps to optimize your health. This includes things such as regular exercise, a healthy diet, managing stress, and getting adequate sleep.

The N of One: Biohacking Planner is a twelve-week planner that provides you with the tools necessary to outline your biohacking protocols and track your progress.

Twelve weeks is the standard period for measuring the effects of interventions in clinical trials. It takes time for the body to adapt to new changes and for the effects of a protocol to become apparent. Your body is the most complex system in the known universe and there are endless protocols available to trial on your unique biology. There is no panacea, no one pill, no quick fix. It takes time to develop new habits and to build the discipline required to stick to a new protocol.

It doesn’t matter if you are a wellness guru or just beginning your D-I-Y biohacking journey, you can be sure that using the N of One: Biohacking Planner will allow you to immediately witness progress as you begin to make small well-informed lifestyle changes and find what works for your body.

The N of One: Biohacking Planner is about achieving your peak potential, healing your vessel, quitting a bad habit, and adding positive changes to your diet. Starting out, biohacking protocols can include going on regular hikes, prayer and meditation, prepping your own meals, reading books that expand your mind, maintaining a work/life balance, and consistently tracking your body’s feedback. All in your N of One: Biohacking Planner.

These biohacks, or human optimization strategies, need not be risky or drastic. Simply implementing a bedtime routine based on your biological rhythm and tracking the results can improve the quality of your sleep and make you feel more alert and productive during the day. There is no one source for all of the potential biohacks that can help support your body or brain, below you will find a curated list of over 100 biohacks to get you started. By choosing to begin a specific practice or biohack, and paying attention to how your body responds, you have started a journey of reclamation and empowerment, from which there is no turning back. May you grow to love your body and develop an appreciation of all it is capable of.

biohacking basics:

LIFESPAN VS HEALTHSPAN

Lifespan refers to the total number of years a person lives. Your lifespan is determined by a combination of genetic, environmental, and lifestyle factors. In general, average lifespan has been increasing in developed countries as a result of better nutrition, hygiene, and healthcare. Increasing lifespan is the focus of medicine and many biohackers. However, it’s important to note that lifespan is not always synonymous with a good quality of life. 

Healthspan, on the other hand, refers to the length of time a person lives in good health, free of disease and disability. This concept encompasses not only longevity, but also the quality of life as you age. It is an important consideration because, today many people are living longer but also suffer from chronic diseases or disability that can greatly impact their quality of life. Expanding your healthspan focuses on how well you continue to live the life you’re given.

By utilizing the N of One: Biohacking Planner, and taking steps to optimize your health, you can increase your chances of living a longer, healthier life.

The goal of life is to die young - as late as possible!

– Ashley Montagu

biohacking basics:

MEN VS WOMEN

Biohacking looks differently for men and women. Historically, biohacking has been predominantly men. The majority of studies are done on men and therefore most biohacking protocols are developed for their biology. There is good reason for this: men have a hormonal system that operates over 24 hours. Women have a similar 24 hour cycle on top of a hormonal system that operates over a 28-day cycle.

Women are not small men. Men and women have very different needs. We’ve established that biohacking is not a one size fits all, but further consideration should be taken by women when adopting protocols that may have been optimized for a man. The N of One: Biohacking Planner provides space for men and women to focus on optimizing your biology and explore the possibilities of human optimization, healing and longevity.

biohacking basics:

DETERMINE YOUR WHY

You will be more motivated to take the often difficult first steps when you flesh out your desires for an extended future. Your vision can sustain you during the grind of implementation.

If you live a life that is unexciting or dominated by the demands of others, the idea of living another decade, or five, will not be enticing. Living a longer life can be an opportunity to pursue new interests, build deeper relationships, and make a meaningful impact on the world. Having a sense of purpose is an important part of creating a fulfilling and meaningful life.

It’s important to note that determining your “why” for living longer is an ongoing process. It is key to take time to review this every twelve weeks as your purpose and goals may change over time.

Determining your “why” for extending your lifespan is a deeply personal process, but a crucial first step in beginning your N of One plan.

To begin:

  • Reflect on your values and beliefs: Take some time to think about what is most important to you in life. Consider your values, such as family, relationships, career, personal growth, and health. Reflect on what you believe in and what you want to achieve or accomplish.
  • Assess your current life satisfaction: Consider how satisfied you are with your current life. Are there areas of your life that you would like to improve or change? Are there things that you feel you have not yet accomplished or experienced?
  • Think about your future aspirations: Imagine yourself 10, 20 or even 30 years from now. What do you hope to have achieved or accomplished by then? What kind of person do you want to be? How do you want to feel? What kind of life do you want to live?
  • As you reflect, list your motivations behind your desire to live a longer and healthier life. Write down anything that comes to mind. Don’t put them in any order.
  • Next, rewrite the list in the form of positive intentions. Be as specific as possible. For example, “I will enjoy more time with my family.” “I will start my own business.” “I will stay independent and self-sufficient, avoiding the need for assistance with daily activities.”
  • As you reflect, list your motivations behind your desire to live a longer and healthier life. Write down anything that comes to mind. Don’t put them in any order.
  • Next, rewrite the list in the form of positive intentions. Be as specific as possible. For example, “I will enjoy more time with my family.” “I will start my own business.” “I will stay independent and self-sufficient, avoiding the need for assistance with daily activities.”

biohacking basics:

DAILY RITUALS

The Daily Rituals page provides an opportunity to evaluate the rituals that start and end your day.

Your morning ritual is what you do first thing in the morning to ready for high performance throughout the day and your evening ritual is what you do right before you go to bed to prepare for sleep optimization.

Developing good morning and evening rituals can help to produce the best outcome, reach your goals, and increase your overall health for several reasons:

  • They provide structure and consistency: Having a set routine for both the morning and evening can help to provide structure and consistency in your day. It can also help to reduce decision fatigue by eliminating the need to make small recurrent decisions.
  • They set the tone for the day: Starting the day with positive and energizing activities, such as exercise or meditation, can help to set a positive tone for the rest of the day. Similarly, ending the day with activities that promote relaxation and mindfulness, such as reading or journaling, can help to prepare the mind and body for a restful night’s sleep.
  • They can improve mental and physical health: By incorporating healthy habits into your daily routine, you are more likely to stick with them and see a difference in your overall health.
  • They can help to achieve goals: Having a set routine can help to prioritize and focus on the activities that are important to achieving your goals. For example, if your goal is to exercise more, setting a morning ritual to workout can help to make it a non-negotiable part of your day.
  • They can improve sleep: Establishing a consistent bedtime routine can help to prepare the body and mind for sleep, making it easier to fall asleep and stay asleep. This can lead to better quality sleep, which in turn can lead to increased productivity and focus during the day.

It’s important to note that, the best morning and evening rituals are those that are tailored to your current needs and preferences. What worked last year may no longer meet your needs. Take the time to experiment and find what works best. Be flexible and adapt your routine as needed, as your schedule and priorities change over time.

It’s also worth noting, implementing these rituals doesn’t have to be complicated. They can be as simple as drinking a glass of water, stretching, or doing a few minutes of meditation. The goal is to establish a consistent routine that helps you start and end your day in a positive and productive way. You can find suggestions for morning and evening hacks below.

Here are some steps to help you plan your morning and evening rituals:

  • Identify your goals: Before creating your morning and evening rituals, it’s important to identify your goals and what you hope to accomplish.
  • Assess your current habits: Take a look at your current morning and evening routines. What are you currently doing? What works well? What doesn’t?
  • Brainstorm activities: Once you have a clear idea of your goals and your current habits, decide what else would be complimentary.
  • Prioritize the activities: Choose the most important ones. Keep in mind that it’s better to start small. You can always add more in the following twelve weeks.
  • Schedule the activities: Once you have identified and prioritized the activities, schedule your morning and evening routines on your Optimal Week. 
  • Stick to your rituals: It is important to stick to your morning and evening rituals. Consistency is key to making them effective. It may take some time to establish the habit, so be patient and persistent.
  • Reflect and adjust: Once you have established your routine, take some time to reflect on how it works for you. Do your rituals help you to achieve your goals? Ask yourself, are there any activities that you would like to add, remove, or adjust?

Habits are not a finish line to be crossed, they are a lifestyle to be lived.

-James Clear

biohacking basics:

TAKE TIME TO PLAN

Now, it’s time to pick your biohacks! If you’re new to biohacking, we suggest beginning with just 3-5 biohacks every 12 weeks. This way, you can easily keep track of your progress and results in your N of One: Biohacking Planner.

Scroll through the following pages, where you’ll discover over 100 biohacks to choose from. Be sure to check back every twelve weeks. Basic Biohhacks is ever growing and evolving with new research and data.

Take your time selecting the ones that resonate with you, create a plan in your N of One planner and let your biohacking journey begin!

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Beginner Biohacks

The act of choosing to take control of your health is the most exciting journey you will embark on in this lifetime. As you begin this transformative adventure, consider incorporating these foundational biohacks into your routine to kickstart your exploration of enhanced health and vitality.

Heavy Metal Detox Smoothie

Blend together 1 cup water, 2 bananas, 2 cups blueberries, 1 cup cilantro, 1 cup orange juice, 1 tsp barley grass juice powder and 1 tsp spirulina. Enjoy!

Avoid Fluoride

Opt for a fluoride free toothpaste, like VanMan's Miracle Tooth Powder, avoid bottled water, and use a high-quality water filter to ensure you aren't drinking fluoride.

Weighted Sleep

Sleep with a weighted blanket or in a sleep sack.

Sleep 7+ Hours

Create a sleep-conducive environment, establish a consistent sleep schedule, and adopt relaxation techniques to promote restful sleep.

Grounding

Walk or stand barefoot in the grass, sand, dirt or on concrete for 5+ minutes a day. You can also use a grounding mat or sheet that connects you to the Earth's energy via the ground wire of an outlet.

Mouth Taping

Place a piece of soft paper or porous tape vertically across the middle of your closed lips at bedtime to discourage mouth-breathing while you sleep.

Red Lights After Dark

Switch some of your light bulbs to Philips Hue, or another smart bulb, and turn them to red in the evening to minimize blue light exposure before bed.

Blue Light Glasses

Wear blue light blocking glasses up to 2 hours before bed.

Sleep Cold

Reduce the thermostat to 65°F.

Wifi Timer

Set your wifi router to turn off every night at bedtime.

Yoga/Stretching

Take yoga classes or include a daily stretching routine in your morning or evening ritual.

Total Darkness

Make your bedroom as dark as possible. Use blackout curtains, wear an eye mask, and put tape over any LED lights.

Wim Hof Breathwork

Practice 10+ minutes of Wim Hof Method Breathing daily.
Watch Here

Sweat

Work up a daily sweat with physical activity, exercise, or by jumping in the sauna.

Dry Brushing

Gently dry brush your dry skin 5-7 minutes 1-2 times a week. Start with your feet or hands and brush towards your heart.

Get Cold

Take an ice bath, or alternatively, dunk your face in a large bowl of ice water. Take a deep breath and exhale through your nose as you submerge your face.

Meditation

Find 5 -20 minutes a day to calm and soothe your brain and body with meditation. (Using 40 Hz binaural beats, NuCalm, or a free meditation app can help you develop your practice)

Hair Oil

Gently massage 5-10 drops Bhringraj Oil and 2-3 drops Rosemary Oil into your scalp. Leave it in your hair for 1+ hours before washing it off. Repeat this process twice a week.

Castor Oil Pack

Get a Castor Oil Pack Kit and place 1-2 tablespoons of hexane-free castor oil to the flannel side of your pack. Place the castor oil pack on your liver, intestines, joints, breasts, or over your eyes for 30-60 minutes 1-3 x a week.

Glutathione

Wear a LifeWave Y-Age Glutathione patch for up to 12 hours a day 5-7 days a week.

Jawzrsize

Bite the Jawzrsize, or other facial fitness device, for 3 sets of 30 reps. Repeat twice daily.

Diet Modifications

Optimal health is a personalized journey, and these diet modifications serve as a starting point for you to explore and discover the nutritional choices that best align with your unique biology. This exploration unlocks the path to your personalized wellness, enhancing both your appearance and overall well-being.

Switch to Sourdough

Replace white or whole wheat bread with homemade sourdough, or sourdough from a trusted baker, that has been leavened with lactobacillus.

Non-Fortified Foods

Remove any foods or beverages with the words “enriched” or “fortified” on the label. Substitute with organic non-fortified non-enriched versions.

Hemp Hearts

Hemp Hearts have the perfect Omega 3:6 ratio for your body. Eat one serving (30 grams) of Hemp Hearts daily.

ACV

Add 1–2 tablespoons of apple cider vinegar to a glass of water before or after meals.

Resistant Starch

Include resistant starches at each meal. Resistant starches include: green bananas, cooked and cooled rice or potatoes, beans or oats.

Caffeine

Start or Stop caffeine consumption for 12 weeks.

Stop Soda

Replace chemical laden sodas with a Soda Stream and add your favorite natural flavors.

Cut the Canola

Eliminate canola oil from your diet. Opt for healthier oils like coconut oil, avocado oil, grass-fed butter, ghee, or olive oil.

Aloe

Drink 8 ounces of Stockton Aloe, an organic 100% pure raw unfiltered Aloe Vera drink, per day. You can add to a smoothie or drink it straight.

Early Dinner

Have your last meal three to four hours before bed.

Feed Your Gut

Mix one scoop Layer Origin Simple Reds with one scoop Layer Origin PureHMO in water or a smoothie to spur growth of bifidobacteria and akkermansia in your gut microbiome.

fermented foods

Eat a daily serving of fermented foods like yogurt, kefir, kombucha, sauerkraut, or kimchi.

Daily Fiber

Increase your daily consumption of whole food plant based fiber, such as whole grains, legumes, fruits, and vegetables.

Olive Oil Cocktail

1/2 oz extra virgin olive oil, 1/2 Oz Lemon Juice and pinch of cayenne pepper. Drink first thing in the morning.

Intermittent Fasting

Limit your intake of foods and calorie-containing beverages to a set window of time. Typical fasting/feasting windows are 16/8, 20/4, or 12/12.

Go Veg

Eat a whole foods plant based diet. Limit your intake of meat and dairy foods.

Green Tea

Drink 5-7 cups of green tea a day. For bonus points, choose loose leaf tea and avoid the toxic plastics in tea bags.

Coconut Oil Coffee

Add 1-3 teaspoons of cold pressed and unrefined extra virgin coconut oil to a cup of coffee and blend with a frother. Drink 1-5 times a week.

Fitness

Movement plays a pivotal role in optimizing both your physical and mental well-being. As you delve into the world of biohacking, these basic fitness hacks provide a foundational guide to ignite your body’s potential and amplify the benefits of incorporating intentional movement into your daily routine.

Jump Rope

Jump rope 10 minutes a day.

Sprint

30 second sprint with a 60 second break. Repeat 5 times.

Commit to Cardio

Get 150 minutes of cardio a week - power walking, running, cycling, rebounding, jump rope.

Walk Outside

Take a daily 20 minute walk outside. Take time to breathe deeply and look at the horizon.

Lift Weights

Join a class or lift weights at home or at the gym.

HIIT It

20-30 minute HIIT (high-intensity interval training) workouts can be completed at at home using dumbbells or body weight movements.

Rebounding

Gently bounce on a mini-trampoline for 3 minutes a day. Work up to 10-20 minutes a day. The time can be split into short intervals throughout the day.

Laptop Cardio

Walk on the treadmill 45-90 minutes while keeping your heart rate under 100 bpm. Don't get winded! This is a great time to get some work done.

Back it Up

Walk backwards on a treadmill or outdoors for 10 minutes a day.

Free For All

Enhancing your physical and mental vitality doesn’t necessarily require a large financial investment. From breathwork to outdoor workouts, these free biohacks underscore the notion that prioritizing your health and wellness is within reach for everyone. Their cost does not diminish their potential to significantly transform your health.

Pennebaker Protocol

Select a challenging life event. Type or write about it nonstop for 15 min. Include facts and feelings. It's for your eyes only and can be destroyed. Write about the same event once per week for 4 weeks.

Positive Affirmations

Choose a mantra like, "I am at peace and letting go of negativity" or "Goodness and mercy follow me," and repeat to help release stress and anxiety

Box Breathing

Focusing on your breath, inhale for 4 counts, hold for 4 counts, exhale for 4 counts, pause for 4 counts. Repeat at least 4 times.

No More Mouthwash

Ditch the mouthwash to restore your essential beneficial oral bacteria. Swish and swallow a mouthful of kefir to replenish healthy oral and gut bacteria.

Screen Time

Turn off screens and electronics at least 1-2 hours before bed.

Physical Touch

Get a daily dose of physical touch. Schedule massages, spa services, or get 8 hugs a day from family, friends, or pets.

Stay Connected

Prioritize time with friends. Spend 10+ minutes a day connecting with healthy happy people that care about you.

Take a 20

Take a twenty minute nap. Stack it with listening to binaural beats or solfeggio frequencies to boost restoration.

Drink Baking Soda

Mix 1/4 teaspoon of baking soda in a glass of water. Sip slowly.

Pick up a Hobby

Challenge yourself to find a new interest or learn a new skill.

Oil Pulling

Put 1 tbsp of cold pressed unrefined extra virgin coconut oil in your mouth, swish it around for 3–20 minutes and spit it out in the trash. Brush your teeth and rinse well.

Be a Teetotaler

Abstain from all alcohol.

Hydrate

Drink 100 oz of water a day. Add a pinch of Celtic sea salt (contains 78 trace elements and minerals) to replace minerals.

Listen to Music

Listen to your favorite music 5-20 minutes a day,.

Stop the Snooze

Get out of bed when your alarm goes off in the morning.

No News is Good news

Opt out of the clickbait 24-hour news cycle and "hot-takes." Instead, choose long-form journalism, documentaries, books, and investigative pieces.

Laugh

Talk to a funny friend or watch your favorite comedian. Make a point to laugh out loud 1 x day.

Breathe

Take 25 exaggerated deep breaths three times a day.

Brush Your Teeth

Brush your teeth with the wrong hand every day.

Self Love

In front of the mirror, look yourself in the eyes and say "I love you" aloud ten times daily.

Nostril Breathing

Close the right nostril and inhale through left nostril. Then close the left nostril and open right nostril and exhale through this side. Repeat for 2-5 min.

Donate Blood

Donating blood removes red blood cells from circulation and stimulates the body to make new cells. You can also feel good about giving the gift of life.

Practice Gratitude

Journal your Daily Win! Every night before bed, list something you are grateful for and feel grateful for 30 seconds.

Sunlight

Skip the sunscreen and get 20 minutes of sunlight on your bare skin every day.

Supplements

Integrating supplements into your biohacking routine can be a potent enhancement, but exercise caution. Always begin with the lowest recommended dose and diligently adhere to the manufacturer’s dosing instructions to ensure a safe and effective exploration of their potential benefits.

Hack "Zombie" Cells

Senolytic supplements may promote the the elimination of senescent cells. Qualia Senolytic is a two-day rejuvenation regimen that you take monthly.

Nitric Oxide

Boost your body’s natural production of Nitric Oxide with N1o1 Nitric Oxide Lozenges. Dissolve in your mouth and swallow 1-2 lozenges a day.

Black Seed Oil

Take 500-1000mg organic cold-pressed black seed oil.

Astaxanthin

Take 12mg Astaxanthin daily with a fat-containing meal.

Pregnenolone

Pregnenolone dosage varies, with 10- to 100-milligram supplements available. It is best to start with a low dosage and work it up slowly over time.

Spermidine

Take 3 capsules of Primeadine Spermidine with with your last meal of the day.

Vitamin C

Add 2 scoops of Sufficient-C High Dose Vitamin C drink mix to water and stir well. Consume within 25 minutes of mixing.

Iodine

10-15 drops of Thyroid Warrior Nascent Iodine in water first thing in the morning.

Minerals

Add 1 fl. oz. of BEAM Minerals Electrolyze and Micro-BOOST (½ capful of each) to a glass of water daily.

Tumeric

Take 1000+ mg of GMO-Free Curcumin per day.

Lomatium

Using the Lomatium Starter Bundle from Barlow Herbal, take 15 drops of MunityBoost a day until it's gone and then substitute LDM-100 (lomatium).

B-12

1 spray (500 mcg of methylcobalamin) of Garden of Life B12 Vitamin Organic Spray in the morrning or afternoon.

BHRT

Bioidentical hormone replacement therapy treats hormone imbalances in men and women. Get your hormone levels checked and find a healthcare provider to prescribe.

Berberine

Take 200-500mg Berberine two to three times daily with food.

Choline

Take 1 teaspoon PERQUE Choline Citrate in juice or water. (Can aid magnesium uptake.)

Sleep Supplements

Take 3 grams of Glycine 60 minutes before bed. Alternatively you can add 1-3 grams Inositol and 120 mg of magnesium glycinate/malate twice daily.

Melatonin

Take 3-6 mg of Melatonin in the evening before bed.

Lithium Orotate

Take 1000 mcg—or 1 milligram of the trace mineral lithium (as lithium orotate) per day.

Ashwagandha

Take 125-500 mg organic Ashwaganda in the afternoon.

Vitamin D

Megadose vitamin D3 as cholecalciferol with 50,000 IU per day for 7 days then continue with 5,000 IU vitamin D3 and 100 mcg of K2 mk7 per day.

Essential Amino Acids

Take 10 OptimalAmino tablets in place of animal and plant-based dietary protein or protein powders.

Worth The Investment

Explore the realm of premium biohacking tools designed to take your health optimization to the next level. While these tools may come at a higher cost, their potential benefits can offer an advanced and comprehensive approach to enhancing your well-being.

Ozone Water

Use an ozone generator to ozonate a glass of cold water for 5 minutes. Drink the ozonated water on an empty stomach

Green Light

Use a green phototherapy lamp, like MyGreen Lantern, or spend time outdoors in nature.

Chiropractor

Schedule an evaluation with a chiropractor. For maximum benefits, most people will be advised to complete between four and twelve sessions.

sensory deprivation

A flotation tank provides restricted environmental stimulation therapy (REST). Float 1 or more times a week.

Infrared Sauna

Sit it an infrared sauna for 30-minutes 3 times per week.

Red Light Helmet

Wear a red light therapy helmet with a wavelength of 650-670 nm for 22-30 minutes a day.

Clear the Air

Get a good air purifier for your bedroom to remove household toxins and pollution.

Blood Flow Restriction

Use KAATSU, or similar blood flow restriction bands, to perform exercises or routine daily activities. Pressures should be 40-80% of limb occlusion (lower in the arm than legs).

Filter Water

Use a high-quality filter (not one from the supermarket), or reverse osmosis water purifier for the removal of all contaminants from tap water.

Take a Stand

Get a standing desk to reduce the time spent sitting during the workday.

Red Light Therapy

Use a LED Red light therapy panel between 630 and 700 nanometers (nm) for 30 minutes a day 5+ days a week.

HBOT

Complete 40 one-hour Hyperbaric Oxygen Therapy sessions over eight weeks with a minimum of 90% oxygen.

"A person who has their health, has a thousand dreams. But the person that's lost their health, has only one dream."

biohacking basics:

READING RECOMMENDATIONS

READING RECOMMENDATIONS

Want more information? Listed in no particular order.

  • Chris Beat Cancer: A Comprehensive Plan for Healing Naturally by Chris Wark (2018)
  • Beat Cancer Kitchen: Deliciously Simple Plant-Based Anticancer Recipes by Chris Wark (2021)
  • Lifespan: Why We Age—and Why We Don’t Have To by David Sinclair, PhD (2019)
  • Life Force: How New Breakthroughs in Precision Medicine Can Transform the Quality of Your Life & Those You Love by Tony Robbins, Peter H. Diamandis, MD and Robert Hariri, MD/PhD (2022)
  • Young Forever: Live Longer, Healthier, and Happier Using the Latest Science by Mark Hyman, MD (2022)
  • The Immunity Code: The New Paradigm for Immune Centric Health and Radical Anti-Aging by Joel Greene (2019)
  • Outlive: The Science and Art of Longevity by Peter Attia, MD (2022)
  • Ending Aging: The Rejuvenation Breakthroughs That Could Reverse Human Aging in Our Lifetime by Aubrey de Grey, PhD (2007)
  • The Kaufmann Protocol: Why We Age and How to Stop It by Sandra Kaufmann, MD (2018)
  • A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives by Kelly Brogan, MD (2016)
  • Own Your Self: The Surprising Path beyond Depression, Anxiety, and Fatigue to Reclaiming Your Authenticity, Vitality, and Freedom by Kelly Brogan, MD (2019)
  • Ageless: The New Science of Getting Older Without Getting Old by Andrew Steele, PhD (2021)
  • Breath: The New Science of a Lost Art by James Nestor (2020)
  • Fantastic Voyage: Live Long Enough to Live Forever by Ray Kurzweil (2004)
  • The Science and Technology of Growing Young: An Insider’s Guide to the Breakthroughs that Will Dramatically Extend Our Lifespan . . . and What You Can Do Right Now by Sergey Young (2021)
  • Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear (2018)
  • Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD (2017)
  • Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want by Dave Asprey (2023)

N=1 is shorthand for a science experiment that involves a single participant. You.

There is no shortage of influencers, professionals, and gurus offering conflicting advice on how you must live. The undeniable reality is that only you intimately understand your body; it is your sole residence and responsibility. This is precisely why I crafted this book – to serve as a practical and reliable reference guide that you can turn to every 12 weeks. My sincere hope is that you not only find valuable insights but, more importantly, that it becomes a source of inspiration, prompting you to prioritize your health. Your well-being is a never-ending adventure, and with the N of One: Biohacking Planner and this guide in hand, you can navigate it with confidence, purpose, and a renewed adoration of your remarkable self.

To your health,

© N OF ONE 2025