October 14, 2025
I simply bought 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 contemporary biohacks and rising tendencies I’ve been experimenting with recently—the type that (A) really 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 maintain studying, as a result of I’ve bought 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 one of the vital dramatic developments in metabolic well being this yr.
Whereas most individuals know them as weight reduction medicine, rising analysis reveals systemwide advantages effectively past the size.
Current research have demonstrated vital advantages past urge for food and glycemic management, together with diminished main opposed cardiovascular occasions, with semaglutide exhibiting a 26% decrease danger of demise from cardiovascular causes, nonfatal myocardial infarction, or nonfatal stroke, and a 20% discount in main opposed cardiac occasions in sufferers with chubby or weight problems.
GLP-1 medicines, past reducing blood sugar and physique weight, present broad protecting results throughout a number of methods, lowering dangers of cardiovascular and kidney illness whereas additionally bettering outcomes in situations 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. Try the total examine right here.
The cardiovascular advantages are significantly compelling.
In March 2024, the FDA authorised a label enlargement for Wegovy to scale back the chance of cardiovascular demise, coronary heart assault, and stroke in adults with heart problems and weight problems or chubby.
This represents a paradigm shift in how metabolic drugs are seen—not simply as weight administration instruments, however as potential cardiovascular protecting brokers.
What makes GLP-1 receptor agonists significantly fascinating 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 reducing caloric consumption with out the psychological wrestle and metabolic rebound usually 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 necessary…
To avert problematic points like gastrointestinal unwanted side effects, muscle loss, and nausea, it is best to think about microdosing (take a look at this podcast for extra info), moderately than utilizing the usual GLP-1 doses.
I’m not a health care provider, and this isn’t medical recommendation, however smaller doses of a GLP-1 agonist can nonetheless ship spectacular results, one thing I first realized once I interviewed Dr. Tyna Moore (you possibly can take a look at the total present right here).
For instance, I at present 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 turning into more durable to get, I’ll in all probability change 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 developed means past fasting, carb restriction, and exogenous ketone supplementation.
The rising analysis on particular beta-hydroxybutyrate (BHB) configurations—significantly 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 related, nearly like mirror photographs of one another, D-BHB is the metabolically energetic type of the ketone beta-hydroxybutyrate, whereas L-BHB is a much less energetic, 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 mixture 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 way of 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 each day consumption of D-BHB can promote weight reduction, particularly by way of fats discount, however the advantages of D-BHB lengthen far past physique composition.
Analysis additionally reveals that D-BHB ketones improve glutamate-mediated stimulation of respiration in comparison with glucose, and allow stronger and extra sustained uncoupled respiration, principally that means enhanced mitochondrial operate on the mobile degree.
The neuroprotective results of are additionally fairly compelling…
D-BHB’s potential to inhibit one thing referred to as the “NLRP3 inflammasome” represents a direct anti-inflammatory mechanism that protects towards neurodegenerative processes. This pathway could possibly 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 constantly demonstrates enhancements in LDL ldl cholesterol profiles whereas lowering triglycerides and blood stress. The oxidative stress discount in cardiac cells suggests protecting results that would compound over time with constant use.
Current analysis reveals that D-BHB supplementation is protected and well-tolerated, inducing a gentle 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, doubtlessly permitting for extra aggressive fats loss phases with out the everyday lean mass sacrifice. This makes ketone supplementation significantly invaluable 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 probably 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 actually 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 obtainable 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 tips.
For years, the usual method has been 3–5 grams per day. Nevertheless, mounting proof suggests that considerably bigger doses can ship extra benefits throughout a number of physiological methods.
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 larger doses of creatine might make it easier to see outcomes quicker and unlock advantages past muscle efficiency. Analysis additionally reveals that, when executed short-term (30 g/day for five–7 days), these protocols are usually well-tolerated. The unwanted side effects are often minor (like short-term water retention or delicate abdomen discomfort).
The cognitive enhancement results of higher-dose creatine are significantly intriguing, as effectively.
Dosing ranges of 8-20 grams each day have demonstrated enhancements in working reminiscence, processing pace, and psychological readability, particularly beneath situations of stress or sleep deprivation, suggesting that mind phosphocreatine shops could require larger systemic availability to realize therapeutic ranges.
On this examine, individuals took both creatine or a placebo at 8:30 p.m. in two separate periods spaced no less than 5 days aside, with seven beginning on creatine first and eight beginning on placebo. Measurements had 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 rankings, reaction-time exams, 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 indicators like phosphocreatine (PCr), inorganic phosphate (Pi), ATP, complete creatine, N-acetyl-aspartate (NAA), and neurotransmitters resembling glutamate and glutamine. See the examine right here.
Neuroprotective purposes symbolize an rising frontier. The power to raise mind phosphocreatine ranges by way of supplementation might defend towards traumatic mind harm and should have purposes in neurodegenerative illness prevention. The power buffer impact in neural tissue could possibly be significantly invaluable for people engaged in touch 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, significantly when mixed with resistance coaching. This represents a dual-pathway method to skeletal well being that could possibly be particularly invaluable for ageing populations.
Apparently, 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 totally different than snorting powdered creatine, which might trigger extreme respiratory irritation and irritation.
The usual and protected methodology of creatine supplementation is oral ingestion. Even for that, for those who 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 energetic stretching, foam rolling, and mobility every morning (demonstrated right here)—thoracic backbone mobility has emerged as one of the vital underappreciated but elementary facets of the best way my physique feels and performs all day.
The thoracic area serves because the cornerstone of correct motion patterns, respiratory effectivity, and neural operate, making its optimization important for anybody critical about peak efficiency.
The postural implications of thoracic mobility lengthen far past simply aesthetics. Correct thoracic extension and rotation instantly 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 operate enhancements often is the most instantly impactful advantage of enhanced thoracic mobility.
Elevated rib cage flexibility permits for higher diaphragmatic tour and enhanced lung enlargement capability. This interprets to improved oxygen supply, extra environment friendly respiration patterns, and enhanced parasympathetic nervous system activation.
The athletic efficiency purposes of excellent thoracic mobility are intensive, as effectively.
Sports activities requiring rotational energy—golf, tennis, swimming—rely closely on thoracic backbone mobility for optimum power era and switch. Restricted thoracic rotation forces compensatory motion patterns that cut back energy output and improve harm danger.
Listed here are three good, easy-to-learn, thoracic mobility workout routines that concentrate on the most typical 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, maintain your butt on the bottom, and gently lean again over the curler. Maintain for 10 seconds (you possibly can 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 way of 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 effective demonstration).
These easy strikes goal widespread restriction patterns whereas offering quick 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 doubtlessly 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 possibly can test that out right here) that I chilly plunge pre-workout, which has additionally been talked about to me a few years prior by creator Brad Kearns.
Dr. Seager’s notes on pre-workout chilly publicity (you could find his ebook 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 embody:
I’ve a Morozko Forge chilly plunge (designed by Dr. Seager) that I keep 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 that 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 one of the vital promising therapeutic interventions, with experimental and medical research exhibiting 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 gasoline molecule, permit for unprecedented mobile penetration and systemic availability.
I’ve executed a number of podcasts on molecular hydrogen, together with:
- Is This Like Consuming HUNDREDS of Bottles Of Hydrogen In A Single Sitting? The Large Antioxidant Advantages of *Inhaling* Hydrogen, With Dr. Tyler LeBaron & Alex Tarnava.
- Every thing You Want To Know About How To Use Hydrogen Water: Timing, Dosing, Supply Mechanisms, Hydrogen Tablets, Hydrogen Water Machines, Hydrogen Inhalers & A lot Extra!
- Every thing You Want To Know About Consuming HYDROGEN (Tablets vs. Bottles, When To Drink, How Hydrogen Works & A lot Extra!) With Alex Tarnava
- The 30-12 months-Outdated 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 Business Myths & Truths & A lot Extra With Robert Slovak.
The Advantages of Molecular Hydrogen
Hydrogen regulates cell demise by way of bidirectional results on apoptosis, autophagy, and pyroptosis, lowering extreme programmed cell demise throughout irritation whereas selling these processes to exert antitumor results. Right here is the total examine.
The antioxidant mechanisms of molecular hydrogen are significantly intriguing…
For the reason that 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 overview discovered that hydrogen water confirmed promise in lowering fatigue and growing endurance, indicating direct efficiency advantages past therapeutic purposes. The anti-inflammatory results happen by way of a number of pathways, together with cytokine modulation and inflammasome inhibition.
New inhalation protocols with molecular hydrogen—like these I talk about on this podcast with Dr. Tyler LeBaron and Alex Tarnava—ship speedy systemic hydrogen with near-immediate bioavailability at excessive but protected doses.
The power to realize therapeutic tissue concentrations inside minutes of inhalation makes this supply methodology significantly engaging for acute purposes or pre-activity optimization. I now use the Inhale H2 machine that Tyler and Alex designed—merely respiration H2 by way of a face masks for 30-60 minutes whereas I’m studying, meditating, or napping.
Bathing in hydrogen-rich water (you possibly can take a look at extra info right here) is one other novel supply mechanism that gives distinctive transdermal absorption alternatives.
The pores and skin’s barrier operate permits selective hydrogen penetration whereas sustaining protecting properties. This supply methodology supplies sustained publicity and may be significantly useful for inflammatory pores and skin situations.
For this, I’ve been utilizing the hydrogen tub setup developed by Lumati, and about 4 instances per week, I make amends for books, studying, podcasts, and even emails whereas I’m submerged in a transdermal hydrogen tub.
By the best way, although I now inhale and bathe with hydrogen, I nonetheless take it orally within the morning by dropping just a few hydrogen tabs in my big morning metal jug of water.
7. Gentle and Sound Remedy: Consciousness Hacking By way of Audio-Visible Entrainment
Gentle-sound remedy, AKA “audio-visual entrainment (AVE) units,” can reliably induce particular brainwave states and a few fairly spectacular physiological adjustments that considerably simulate a psychedelic or entheogenic expertise (assume magic mushrooms or LSD-like states), however drug-free.
At residence, I take advantage of 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 value (and arguably relying on dosage, the religious value) of plant medicines.
You possibly can take a look at my ideas on plant medicines under:
These brainwave entrainment units function by way of one thing referred to as a “frequency-following response,” by 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 which may in any other case require getting actually excessive on medicine or years of meditation observe.
For instance, theta state induction (4-8 Hz) by way of light-sound remedy can create optimum situations for deep relaxation, emotional processing, and inventive visualization. The power to reliably entry theta states has profound implications for stress administration, trauma processing, and inventive problem-solving.
As well as, alpha frequency stimulation (8-12 Hz) enhances focus, cognitive operate, and psychological readability. This represents a non-pharmaceutical method to cognitive enhancement that may be exactly calibrated to your wants and preferences.
Sleep optimization purposes make the most of delta frequency focusing 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 continual ache signs. The mechanisms seemingly contain disruption of ache signaling
pathways and activation of endogenous ache modulation methods.
The “sober psychedelic” experiences produced by these methods 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 protected atmosphere.
At residence, I take advantage of my roXiva lamp for 20–60 minutes on afternoons once I want deep leisure, or for fast 5–10 minute periods 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.
For those who haven’t messed round with light-sound remedy but, and also you need a drug-free, quick psychological state shift, I positively suggest attempting it.
8. Carbon Dioxide Remedy: Optimizing a Misunderstood Fuel
Anders Olsson makes use of the CardiHaler to optimize athletic skills and efficiency.
Carbon dioxide remedy represents one of the vital neglected but doubtlessly highly effective interventions in a biohacking arsenal
Whereas CO2 is often seen as a waste product, therapeutic purposes make the most of its profound physiological results on oxygen supply, circulation, and nervous system operate.
I used to be first launched to this remedy once I interviewed Anders Olsson (you possibly can take a look at that present right here) in regards to 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 respiration 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 potential 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 way of CO2’s direct motion on clean muscle in blood vessel partitions. This pure mechanism supplies enhanced circulation to muscle tissue, mind, and organs with out pharmaceutical intervention. The improved microcirculation has implications for restoration, cognitive operate, and cardiovascular well being.
The nervous system modulation results of therapeutic CO2 publicity embody activation of parasympathetic pathways and enchancment in coronary heart fee 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 mix of higher mobile oxygenation and enhanced waste product elimination creates optimum situations for sustained high-intensity efficiency, so that is additionally one thing you possibly can fiddle with pre-workout.
Cognitive advantages additionally happen by way of elevated cerebral blood move, with analysis exhibiting 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 Alternative Remedy: Mobile Rejuvenation By way of Younger Blood Elements
Plasma substitute remedy (which is considerably totally different from therapeutic plasma change, or TPE) represents a frontier of regenerative medication, using the concentrated regenerative elements present in younger plasma to reverse ageing processes and restore mobile operate.
This intervention targets the elemental mechanisms of ageing on the systemic degree, and in comparison with all of the gene therapies, blood filtrations, stem cells, and different fancy protocols I’ve executed, 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 previous.
I did an entire podcast about my expertise wth plasma substitute remedy at Austin Regenerative Remedy (you possibly can hearken to it right here), however the fundamental science is that this: small extracellular vesicles (sEVs) and exosomes in younger plasma carry particular microRNAs that instantly stimulate mitochondrial biogenesis and improve mobile power manufacturing. These signaling molecules can restore youthful mobile operate by activating pathways that grow to be 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 embody cofactors essential for optimum organic exercise.
Younger blood has been proven to scale back aging-related signs, assist cell development and restore, restrict continual irritation and fibrosis, and even reverse age-related gene expression throughout 51 cell varieties from 20 main organs and tissues in older animals. Assessment the examine right here.
Cytokine modulation by way of younger plasma remedy helps restore steadiness to inflammatory pathways that grow to be dysregulated with ageing. This creates a systemic anti-inflammatory atmosphere 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 possibly can 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 baggage.
I notice {that a} protocol like this sounds just like the area of utmost biohackers and longevity-seeking billionaires, however as I discussed, it’s in all probability probably the most notable biohack I’ve ever tried by way of how I instantly appeared, felt, and carried out. The outcomes have included ongoing muscle achieve (I used to be 185 kilos once I did the process and am now 202 kilos, with no change in physique fats) and a metamorphosis in my pores and skin look that has led numerous individuals to ask about my “new skincare” protocol.
However I haven’t executed something totally 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 possibly can contact Austin Regenerative Remedy.
10. Prayer: The Final “Biohack” for Nervous System Optimization
Prayer creates measurable adjustments in nervous system operate and total physiology.
For instance, prayer naturally reduces respiration fee and will increase exhalation period, creating an optimum respiration sample for parasympathetic nervous system activation. This stunned me to be taught, however this modification in breath sample happens mechanically with out aware respiration management.
In a podcast interview with Dr. Andrew Huberman (you possibly can hearken to it right here), Dr. David DeSteno described that vagal tone enhancements throughout prayer trigger enhanced parasympathetic “rest-and-digest” operate and improved autonomic steadiness.
Increased vagal tone is related to higher stress resilience, improved coronary heart fee variability, and enhanced restoration capability.
The cortisol discount results of prayer present direct stress hormone optimization. An everyday prayer observe has been proven to assist keep more healthy baseline cortisol ranges and enhance your physique’s stress response patterns over time.
The psychological security sign generated by prayer observe indicators to your mind that the atmosphere is safe, even when praying about disturbing conditions. This creates a novel alternative to course of difficult experiences inside a physiologically calm state.
After all, the obvious motive this happens is since you’re casting your cares and worries upon the next energy (God) and deeply realizing that you simply aren’t having to struggle by yourself, no matter battle you’re preventing.
Cardiovascular advantages of prayer embody diminished coronary heart fee and blood stress 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 commonly.
After all, the accessibility of prayer makes it one of the vital sensible methods obtainable. No tools, particular coaching, or monetary funding is required, but the physiological advantages rival these of lots of the extra subtle technological interventions I’ve described on this article.
Unsure the place to start out?
My method is easy: in addition to prayers of gratitude earlier than every meal, a morning household prayer assembly throughout our each day household huddle, and continuously speaking to God all through the day (significantly throughout disturbing conditions or earlier than massive choices), I personally have a Notes app on my iPhone the place I maintain a special prayer that I pray every morning of the week.
I’ve developed many of those prayers by way of inspiration from creator John Eldredge, whom I interviewed right here, and who additionally has a very good 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 possibly can 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 here are some highly effective examples of how these stacks may be constructed:
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Metabolic Optimization Stack: Begin with GLP-1 assist to improve systemic metabolic operate, add ketone supplementation to gas neurological and cardiovascular efficiency, and layer in high-dose creatine to maximise mobile power output. This mixture addresses a number of facets 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 method to coaching adaptation and restoration.
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Consciousness and Stress Technique: Mix mild 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 Method: Use hydrogen, delivered transdermally or by way of inhalation, for deep mobile rejuvenation, mix it with plasma substitute remedy for a systemic “oil change,” and reinforce it with thoracic mobility practices to take care of long-term operate. 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 way of books, podcast visitors, conferences, and my continued give attention to immersive journalism, analysis, and self-guinea-pigging, I’ll uncover a lot extra biohacks to share with you.
However within the meantime, be at liberty to depart your feedback under. I’m curious: which of those game-changing approaches will you implement first, and which do you’ve questions on?
