All about biohacking, and why it’s gaining popularity

Benefits of biohacking: At its core, biohacking refers to using science-backed tools and lifestyle interventions to optimise how the body functions (Image: Canva)

A decade ago, biohacking was often dismissed as an extreme pursuit reserved for Silicon Valley executives and performance driven professionals. Now it has firmly entered the wellness mainstream and the reason is simple — the focus has shifted from doing more to living better.

At its core, biohacking refers to using science-backed tools and lifestyle interventions to optimise how the body functions. What’s driving its rise is access. Better diagnostics, advanced wearables, and deeper research have made it possible to measure what was once invisible like inflammation, sleep quality, metabolic health, and even biological age.

The science behind modern biohacking

The most impactful biohacks today are rooted in cellular and metabolic science. Interventions like Hyperbaric Oxygen Therapy (HBOT) are gaining attention for their ability to stimulate stem cell activity, enhance mitochondrial efficiency, and improve cognitive function. Red light therapysupports ATP production, helping cells generate energy while reducing inflammation and speeding up recovery. Cryotherapy and controlled cold exposure work through hormesis —  a beneficial stress that improves metabolic flexibility and boosts resilience.

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Equally influential are genetic and gut-microbiome protocols, which are transforming how people approach immunity, mood regulation, and chronic disease prevention. Precision supplementation including Omega-3s, D3+K2, magnesium, B-complex, and NAD+ IVs etc. addresses nutrient gaps that directly impact aging and cellular repair.

Rishabh Jain, Co-Founder at The Wellness Co., highlights the growing interest across age groups in structured, science-led optimisation. According to him, biohacking has evolved because diagnostics and research have improved dramatically.

Meaningful biohacks vs viral wellness trends

One of the biggest challenges today is filtering real biohacking from fleeting wellness trends. The difference lies in evidence and outcomes. Jain tells Moneycontrol, “A meaningful biohack must have credible scientific research showing measurable improvement in biomarkers such as inflammation, sleep quality, HRV, mitochondrial efficiency, metabolic health or cognitive performance. This is why therapies like HBOT, red light therapy, cold exposure, NAD+ protocols, magnesium and omega-3 supplementation continue to stand out, they consistently demonstrate measurable impact. Equally important is the ability to track outcomes. If an intervention helps improve HRV, sleep scores, glucose stability, VO2 max or biological age, it becomes part of a reliable optimisation framework. Without objective data, wellness becomes guesswork.”

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Personalisation is what separates biohacking from trend-chasing. What works for one individual may not suit another. Blood panels, genetic testing, gut analysis, and metabolic markers guide interventions that align with a person’s biology. Without this feedback loop of testing, intervention, and refinement, longevity efforts lose their effectiveness.

Simple practices with powerful impact

Interestingly, some of the most effective biohacks are also the most accessible. Emotional regulation, sleep alignment, breathwork, mindfulness, and cold exposure influence the biological systems that govern aging. Jain mentions, “These practices influence the nervous system, modulate stress hormones, reduce inflammation and strengthen mitochondrial health, the very foundations of cellular longevity.”

Chronic stress accelerates aging by elevating cortisol, while poor sleep disrupts hormone balance and cellular repair. Breathwork improves heart rate variability and nervous system regulation. Cold exposure increases insulin sensitivity and dopamine levels, while mindfulness continues to show strong effects on reducing inflammation and supporting cognitive health.

FAQs on Biohacking

Biohacking uses science-backed tools and lifestyle changes to optimize body functions, improving health and wellbeing. It involves interventions like Hyperbaric Oxygen Therapy, red light therapy, and genetic protocols.

Biohacking's rise is due to better diagnostics, advanced wearables, and deeper research, enabling measurement of invisible aspects like inflammation, sleep quality, and metabolic health.

Effective biohacks include emotional regulation, sleep alignment, breathwork, mindfulness, and cold exposure, all of which positively impact the nervous system, stress hormones, and mitochondrial health.

Meaningful biohacks have credible scientific research showing measurable improvements in biomarkers like inflammation, sleep quality, and cognitive performance, unlike fleeting wellness trends.

Personalisation is crucial in biohacking. Blood panels, genetic testing, gut analysis, and metabolic markers guide interventions tailored to an individual's biology, ensuring effective longevity efforts.