6 Science-Backed Biohacking Tips for Better Health

• Biohacking is all the rage, but many of these popular hacks are not supported by science.
• Some biohacks dietitians suggest? Morning sunlight and starting meals with protein and fiber.
• Biohacking can help optimize your health when it’s built on a strong base of healthy habits.

The term “biohacking” might conjure images of tech billionaires wielding expensive gadgets and following extreme routines. But what if hacking your biology was simpler (and more accessible) than you imagined? Because the reality is, you don’t need to go to extremes or drain your bank account to make meaningful improvements in how you feel every day.

But first, what is biohacking? “Biohacking is essentially the practice of making small, strategic adjustments to your daily environment, biology and habits to enhance your overall well-being and performance,” explains Samantha Peterson, M.S., RD. “At its core, it’s about understanding how your body works and using simple, science-supported tools to optimize energy, focus, metabolism and resilience,” Peterson adds.

That said, not every popular hack holds up under scientific scrutiny. “Not everything biohackers practice is grounded in solid science. They’ll often use preclinical data (studies done in animal or cell models) or small, poor-quality studies to drive their protocols,” adds Jen Scheinman, M.S., RDN, CDN.

So, how do you separate the science-backed strategies from the noise? This article will explore six biohacking tips that are genuinely supported by research and recommended by dietitians.

Get Morning Sunlight

The Hack: Spend time in natural sunlight within the first hour of waking up. This doesn’t mean staring directly at the sun. Simply being outside without sunglasses for 10 to 30 minutes is enough to signal to your body that the day has begun.

The Science: “Morning sunlight helps regulate your circadian rhythm, the internal clock that governs everything from hormones to metabolism to sleep quality,” Peterson shares. As a simple yet powerful biohack, exposing yourself to natural light early in the day can help optimize your body’s internal processes, supporting energy, focus and overall well-being.

If getting outside is difficult, you have other options. “Special indoor light devices can offer similar benefits, supporting both better sleep and daytime alertness,” says Amy Brownstein, M.S., RDN.

How to Start:

• Aim for 10 minutes of outdoor light shortly after you wake up. You can drink your coffee on the porch, take a short walk or simply stand by a window.
• On cloudy days, you may need to extend this time to 20 to 30 minutes to get the same effect.
• If you can’t get outside, consider investing in a light therapy lamp.

Supplement Your Cellular Health

The Hack: Our cells rely on a molecule called NAD+ (nicotinamide adenine dinucleotide) to perform essential functions like DNA repair, energy production and overall cellular health. “NAD+ levels decline with age, contributing to the development of various diseases and conditions,” explains Toby Amidor, M.S., RDN. This decline can reduce cellular efficiency, making NAD+ a key focus in longevity biohacking. Supporting NAD+ levels may promote better cellular function, energy metabolism and resilience.

You can support your body’s NAD+ levels by supplementing with a precursor called nicotinamide riboside, which provides the building blocks your body needs to produce NAD+.

The Science: “NAD+ is a molecule that every cell in the body needs to make energy and repair itself. It declines with age, contributing to the development of various diseases and conditions. As NAD+ cannot cross the cell directly, the best way to elevate NAD+ is with a precursor or building block of NAD+. The most effective precursor is called nicotinamide riboside (NR), a unique form of vitamin B3,” Amidor says.

How to Start:

• Look for supplements containing nicotinamide riboside (NR) that are also third-party verified.
• Always consult with a health care provider before starting any new supplement regimen to ensure it’s appropriate for you and to determine the correct dosage.

Start Meals with Protein and Fiber

The Hack: The order in which you eat your food can affect how your body processes nutrients and manages energy. By beginning each meal with protein- and fiber-rich foods, such as eggs, beans, leafy greens or seeds, you can naturally slow digestion and support more stable blood sugar levels throughout the day.

The Science: “Starting meals with protein- and fiber-rich foods may help slow digestion, reduce blood sugar spikes and help regulate hunger hormones, thus supporting steadier energy and focus throughout the day,” per Mascha Davis, M.S., RDN. The potential reduced glycemic impact of carbohydrates consumed later in the meal may help reduce the risk of insulin resistance over time. This approach can also promote satiety, helping you feel fuller for longer and potentially aiding in weight management. One reason? Protein helps slow the absorption of carbohydrates and stimulates the release of hormones like GLP-1 and PYY, which signal fullness.

How to Start:

• Begin with protein: Start each meal with a source of protein, such as chicken, fish, tofu, eggs or Greek yogurt. 
• Add fiber: Pair your protein with fiber-rich foods like leafy greens, beans, lentils or whole grains. 
• Save carbs for last: After eating your protein and fiber, move on to starchy or sugary foods like bread, rice or dessert. 

Prioritize Quality Sleep

The Hack: Sleep is one of the most critical yet often overlooked aspects of health. Poor sleep doesn’t just leave you feeling groggy; it can disrupt nearly every system in your body. Create a sleep-friendly environment by reducing blue light exposure before bed, keeping your bedroom cool and dark, and maintaining a consistent sleep schedule.

The Science: Sleep is essential for memory consolidation, immune function and overall health. Poor sleep has been linked to chronic conditions like heart disease, diabetes and depression. During deep sleep, your body repairs tissues, clears out toxins from the brain, and regulates hormones like cortisol and melatonin. 

How to Start:

• Limit blue light: Avoid screens (phones, tablets and TVs) for at least an hour before bed, as blue light suppresses melatonin production.
• Optimize your bedroom: Keep your bedroom cool (60-67°F is ideal), dark (use blackout curtains or a sleep mask) and quiet (consider a white noise machine if needed).
• Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends. 
• Create a wind-down routine: Spend 30 to 60 minutes before bed doing relaxing activities like reading, meditating or taking a warm bath.

Support Gut Health

The Hack: Prioritize foods that nourish your gut microbiome, such as fermented foods (yogurt, kimchi and sauerkraut) and fiber-rich fruits and vegetables.

The Science: Your gut is often referred to as your “second brain” for good reason: it plays a role in digestion, immune function and even mental health. This connection between your gut and overall health highlights the importance of maintaining a balanced and thriving gut microbiome. A diverse gut microbiome may help reduce inflammation, improve nutrient absorption and even lower the risk of chronic diseases like obesity and diabetes. Eating fermented foods may help support a healthy and diverse gut microbiome.

How to Start:

• Eat more fiber: Incorporate a variety of fiber-rich foods like beans, whole grains, leafy greens, and fruits such as apples and berries.
• Add fermented foods: Include probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, miso and pickles.
• Stay hydrated: Water is essential for digestion and helps move fiber through your digestive system.

Meal Plan to Try

Our Expert Take

Biohacking can be a powerful tool for optimizing your health, but it works best when built on a foundation of healthy habits. While these biohacks offer exciting, science-backed ways to enhance your health, it’s crucial to remember that they are additions to, not replacements for, a healthy lifestyle. As Peterson puts it, “Biohacking works best when you support your basic physiology first before piling on advanced tools or trends.”

Think of these hacks as powerful optimizers for an already solid foundation of good health habits. With the right approach, biohacking can be a fun and effective way to take your well-being to the next level.