Doctors Explain What They Really Think of Biohacking

There are plenty of health trends that pop up and fizzle out fast, but biohacking seems to have staying power. The practice of trying to “hack” your health for longevity is showing up on podcasts, Netflix documentaries, and all over your For You feed, making it hard to miss.

But for all the chatter about biohacking, it’s easy to gloss over the actual definition of this practice. What is biohacking, and is it something you should be doing?

It’s important to state this upfront: Biohacking is a little controversial in the medical field. “It’s using your body as an experiment,” points out Mikhail Kogan, M.D., medical director of the George Washington University Center for Integrative Medicine. While some doctors have a broad view of biohacking that includes things like eating a healthy, varied diet, others view biohacking as more focused on less-proven strategies, like loading up on certain supplements that don’t have robust data to back them up. (More on that in a bit.)

Meet the experts: Mikhail Kogan, M.D., medical director of the George Washington University Center for Integrative Medicine; Bert Mandelbaum, M.D., sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles; Kanwar Kelley, M.D., physician and co-founder of Side Health in Orinda, CA; Salim Hayek, M.D., chair of internal medicine at the University of Texas Medical Branch.

Whatever your take on biohacking, it’s important to at least know what’s out there and what it all means. With that in mind, here’s what doctors want you to know about biohacking, as well as how to decide if it’s right for you.

What is biohacking?

Biohacking is a broad term used to describe the process of making tweaks to try to improve your health. It can involve sleep, workout routines, supplements, dietary changes, and more. “Biohacking is essentially DIY biology—making intentional changes to your lifestyle, diet, or environment to optimize health and performance,” explains Salim Hayek, M.D., chair of internal medicine at the University of Texas Medical Branch. “It ranges from simple tweaks like tracking your sleep or trying intermittent fasting, to more extreme practices like implanting microchips.”

Biohacking in the traditional sense means that it’s experimental, says Dr. Kogan. “It wouldn’t be called ‘biohacking’ if it’s scientifically proven—that would be standard of care,” he says.

But some doctors look at biohacking as people simply trying to improve their health beyond what they may discuss in a routine exam with their physician. “It’s a marketing term that describes things that enhance health, healthspan, and playspan,” says Bert Mandelbaum, M.D., sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles. “The essential aspect is that you are what you eat, think, drink, and do. Those are all very important.”

The right ways to try biohacking—according to experts

Dr. Mandelbaum prefers to look at biohacking as enhancing what you’ve got with the help of scientifically-proven methods. Kanwar Kelley, M.D., physician and co-founder of Side Health in Orinda, CA, also suggests this approach.

“Biohacking does not need to be overly complicated or require specialized equipment,” he says. “Adjusting your approach to diet, supplementation, and sleep can help enhance performance and overall health, leading to increased productivity and longevity.” Even meditation and incorporating foods with beneficial properties can fall into this category, he says, among other things. On the supplement front, it’s important to talk to your doctor before trying anything new—and your doctor may recommend a blood test to identify if you have any deficiencies.

Dr. Hayek also recommends leaning into biohacking in the sense of adding new scientifically-proven healthy behaviors to your life vs. trying whatever crosses your social media feed.

“The real benefits come from evidence-based practices,” Dr. Hayek says, such as prioritizing sleep, exercising, and managing stress. “The key is that most genuine benefits come from consistent, healthy lifestyle changes—not magic pills or high-tech gadgets,” he says. Some tech can be useful, though, especially in how it helps promote self-awareness: “Use technology wisely—fitness trackers can keep you accountable, but don’t become obsessed with the numbers,” Dr. Hayek says. His other tip? “Try one change at a time so you can actually tell what’s working.”

Biohacking practices to avoid—according to experts

There are several biohacking practices that doctors recommend taking a pass on, but Dr. Mandelbaum points out that the practice of taking several supplements without talking to a doctor first has been somewhat normalized, even though it’s potentially risky. “Those are the kinds of things you want to avoid: Things that are marketed with no scientific evidence.”

Dr. Kelley also suggests being wary of techniques that are marketed as “complete solutions” to health issues. “While biohacking can help improve performance, no single method will solve all problems,” he says. “Techniques should be plausible scientifically and have peer-reviewed scientific backing.”

Dr. Hayek recommends avoiding biohacking treatments like “young blood” transfusions, DIY genetic engineering, and amateur implant surgeries. And of course, don’t take prescription drugs that weren’t prescribed to you, he says. “Be wary of extreme diets promising miraculous results, or mega-dosing supplements,” he adds. “If a practice could realistically land you in the hospital, think twice.”

Risks of biohacking

Because biohacking is such a broad category, there are plenty of potential risks involved in it, Dr. Kogan says. “Almost anything you can think of is a risk,” he says. If used incorrectly, certain “anti-aging” drugs may cause heart issues and even death, he points out.

“Many DIY biohacking experiments also lack regulation and safety oversight,” Dr. Hayek says. “Misinformation is rampant online, and people might delay proven medical treatments for unproven hacks. Plus, it can become expensive and psychologically obsessive.”

Does biohacking actually help you live longer and increase healthspan?

“We have no proven way to dramatically extend human lifespan through biohacking yet,” Dr. Hayek says, although who knows what the future may hold.

For now: “The best-documented longevity strategies are quite simple: Don’t smoke, eat well, exercise, sleep enough, and manage stress,” he continues. “Some biohacks that promote these behaviors can contribute to healthspan, living more years in good health. But the extreme anti-aging interventions making headlines? Most lack definitive proof and some are potentially dangerous.”

Ultimately, if you want to try to enhance your healthspan and lifespan, doctors recommend sticking with the scientifically-proven basics.

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