Biohacking: can you really optimise your body?

Biohacking is everywhere. From cold plunges and red light therapy to sleep trackers, supplements and people measuring their glucose levels after breakfast. The promise? Better health, improved performance, younger-looking skin and potentially even a longer life. But how much of it is actually backed by science? Can we really influence how our bodies age? And does biohacking have to involve expensive technology and complicated routines?

Back to the lab, baddies!

WHAT IS BIOHACKING?

Biohacking is a broad term for making deliberate changes to your lifestyle, environment or biology in an attempt to improve your health, wellbeing or performance. The idea is relatively simple: understand how your body works and use that knowledge to influence how you feel and function. Some biohackers track their sleep, heart rate and recovery using wearable technology. Others experiment with nutrition, fasting, supplements or exposure to heat and cold. At the more extreme end, people explore experimental treatments and technologies intended to influence biological ageing. But biohacking isn't necessarily something new. We've known for decades that exercise, nutrition, sleep and other lifestyle factors influence our health.

What has changed is the technology available to measure those factors, the growing interest in longevity and the idea that we can take a more active role in our own biology.

THE RISE OF THE BIOHACKERS

Biohacking has developed into an entire wellbeing movement, with influencers, entrepreneurs and scientists experimenting with ways to improve physical and cognitive performance.

Some of the most popular approaches include:

Cold exposure: Ice baths and cold showers are used in an attempt to improve recovery, mood and resilience. Research suggests some potential benefits, but evidence for many broader health claims remains limited.

Red light therapy: Specific wavelengths of red and near-infrared light are being investigated for their effects on skin, tissue repair and other biological processes. Some applications have promising clinical evidence, although results depend on the device, dose and treatment protocol.

Wearable technology: Smartwatches, rings and other devices can track sleep patterns, heart rate and activity levels. They can help people understand their habits, although not every measurement is equally accurate or clinically meaningful.

Intermittent fasting: Limiting food intake to specific time windows has been studied for metabolic health and weight management. Some benefits are supported by research, but fasting isn't necessarily superior to other dietary approaches when overall energy intake is comparable. Especially for women, but that a topic for another LAB visit.

Supplements: From creatine and collagen to vitamins, minerals and more experimental compounds, supplements have become a major part of biohacking culture. Their usefulness depends on the ingredient, dose, individual needs and quality of the available research.

And then there's longevity: the growing field investigating how biological ageing works and whether interventions can help people remain healthier for longer.

WHAT DOES THE SCIENCE ACTUALLY SAY?

Some biohacking practices are supported by decades of research. Others are still experimental, and some have become popular long before convincing evidence of their benefits became available.
Regular physical activity, adequate sleep, balanced nutrition and avoiding smoking remain among the most extensively studied ways to support long-term health. For example, exercise improves cardiovascular fitness, supports metabolic health and helps maintain muscle mass and strength as we age. Sleep is essential for cognitive performance, immune function and numerous physiological processes.

These may not sound as exciting as an expensive biohacking device, but the evidence supporting them is considerably stronger than for many emerging trends.

That doesn't mean newer technologies and interventions have no potential. Research into biological ageing, personalised nutrition and wearable health monitoring continues to develop. The important distinction is between something that has demonstrated benefits in humans and something that is theoretically promising but hasn't yet been adequately tested.

And more intervention doesn't necessarily mean better results. Individual biology, existing health conditions and lifestyle all influence how someone responds.

CAN YOU BIOHACK YOUR SKIN?

This is particularly interesting to us. Skin ageing is influenced by a combination of genetics, biological processes and environmental factors. While we can't stop time, research has identified several factors that influence skin health and the appearance of ageing.

UV protection is one of the most established examples. Ultraviolet radiation contributes significantly to premature skin ageing, including wrinkles, pigmentation changes and loss of elasticity. Regular sun protection helps reduce this damage.

Topical skincare has a well-established place in skin health. Retinoids, including retinol and prescription tretinoin, are among the most extensively studied ingredients for improving signs of photoageing. Moisturisers help maintain the skin barrier, while ingredients such as vitamin C and niacinamide have also been investigated for their effects on pigmentation and other skin concerns.

Exercise might be more interesting for your skin than you think. A 2023 study involving middle-aged women found that both aerobic exercise and resistance training improved skin elasticity and aspects of dermal structure after 16 weeks. Resistance training was also associated with increased dermal thickness. It's an intriguing finding, although larger studies are needed to understand the long-term effects.

Red light therapy has become particularly popular in biohacking circles. Red and near-infrared light are being studied for their effects on cellular processes involved in skin repair and collagen production. Some clinical studies have reported improvements in wrinkles and skin texture, but results vary depending on the device, wavelength and treatment protocol. Not every LED mask delivers the same results.

Nutrition also matters. Your skin needs nutrients to maintain its normal structure and function. Vitamin C contributes to normal collagen formation for the normal function of skin, while zinc contributes to the maintenance of normal skin and the protection of cells from oxidative stress.

Collagen peptides have been investigated in clinical studies for their potential effects on skin hydration and elasticity. Some trials and meta-analyses have reported improvements, although study quality, formulations and potential industry funding mean the findings should be interpreted carefully.

Oral hyaluronic acid has also attracted scientific interest. Several controlled trials have investigated its effects on skin hydration and other skin parameters, with promising results, although larger independent studies are still needed.

Sleep is another factor worth considering. Research has associated poor sleep quality with changes in skin barrier function and signs of skin ageing, although this doesn't mean one good night's sleep will reverse wrinkles.

Stress management deserves attention too. Psychological stress can influence inflammatory processes and skin barrier function, and may aggravate certain skin conditions. Research into the relationship between stress and skin health continues to develop.

Smoking and alcohol are worth mentioning for a different reason. Smoking is strongly associated with premature skin ageing, including wrinkles and changes in skin structure. Heavy alcohol consumption can also negatively affect overall health, although the evidence for its direct effects on skin ageing is less established.

So can you biohack your skin? To an extent, yes. Certain lifestyle choices, skincare ingredients and emerging technologies can influence factors involved in skin health. Some are supported by decades of research, while others are still being investigated. And perhaps that's the most interesting thing about biohacking: the possibilities continue to evolve as we learn more about how our bodies work.

BIOHACKING YOUR WAY TO THE FUTURE

Biohacking doesn't have to involve expensive gadgets, complicated routines or spending hours tracking every aspect of your health. It can also mean making informed choices about the habits and products you incorporate into your everyday life.

That's how we approached Beauty BADDIE. We wanted to make it easier, and a lot more enjoyable, to incorporate carefully selected functional ingredients into your daily routine. Every can combines 10 g of hydrolysed marine collagen peptides, 120 mg of hyaluronic acid, 66 mg of vitamin C and 6 mg of zinc, alongside other nutrients, in sparkling mineral water from the Flemish Ardennes.

Our approach starts with understanding the research behind individual ingredients, choosing meaningful amounts and developing a formula that fits into everyday life. Because we believe taking care of yourself should also be something you enjoy.

Biohacking your way to the future, one BADDIE at a time.