Thinking about dipping your toes into biohacking? If you first heard about the term from Tony Robbins, I’m not surprised – he’s obsessed with it.
In fact, he’s mentioned the term biohacking at least a thousand different times in a thousand more different ways.
Some of it can get a little confusing, especially when people speak about the same biohack but call it different than the next person you listen to.
Doing your own research is even more annoying, because biohacking can be expensive man…really expensive.
So I gathered all the information about the most popular Tony Robbins Biohacks, did the scientific research for you, so if you plan on spending money on this stuff you’ll know its not just useless magic tricks or snake oil that you’re buying.
1. Cold Exposure
Cold exposure is a biohack technique where the body is exposed to cold temperatures, often through techniques such as cold showers or ice baths.
According to Tony Robbins, cold exposure has several benefits for overall well-being.
A study published in the Journal of Clinical Investigation found that cold exposure activated brown adipose tissue, leading to an increase in energy expenditure and potential benefits for metabolic health.
Cold exposure can boost energy, improve circulation, reduce inflammation, and enhance resilience.
Tony Robbins suggests starting gradually with cold exposure by:
- ending a shower with cold water
- or dipping your feet in cold water.
Then he wants you to gradually increase the intensity of the cold exposure for better results. Robbins is a strong proponent of cold exposure for its effectiveness as a biohack technique.
“A cold shower in the morning can change the trajectory of your day,” Robbins says.
Breathwork involves using specific breathing techniques as a biohack to regulate the nervous system, reduce stress, increase energy, and improve mental focus. Tony Robbins stresses the importance of deep breathing and recommends techniques such as “box breathing” or “fire breath” to achieve maximum oxygenation.
- “Breathing is the FIRST place, not the LAST place, one should investigate when any disordered energy presents itself.” – Sheldon Deal, breathwork coach
Studies indicate that deep breathing can have a positive impact on overall health, with benefits including increased oxygen flow, reduced stress levels, and improved immune function. Robbins often emphasizes the power of breathwork in increasing mental clarity and energy.
“By changing the breath, you can change your state of mind and your emotional state,” Robbins says.
3. High-Intensity Exercise
High-intensity exercise is a biohack technique that involves short bursts of intense exercise followed by brief rest periods.
Tony Robbins says that high-intensity exercise can help increase overall fitness, boost metabolism, and enhance mental clarity.
Studies show that high-intensity exercise can be more effective for fat loss than traditional steady-state cardio. It can also lead to an increased production of endorphins, which can help to reduce stress and increase energy levels. Robbins is a advocate of high-intensity exercise as a biohack technique.
“The only limit to our realization of tomorrow will be our doubts of today,” Robbins says.
In this biohacking study on (HIIT) High-intensity interval training was found to improve physical performance and frailty in aged mice. Clearly, you’re not a mouse, but science uses mice to discover how an experiment will affect a human being, being that mice are similar to humans in a few ways.
“High-intensity interval training (HIIT) is a potent medicine for almost everything that ails you.” – Dr. Jordan Metzl, sports medicine physician
Another study on High Intensity Interval training showed that
A study published in the International Journal of Cardiology found that high intensity interval training (HIIT) can improve cardiovascular health and reduce the risk of heart disease.
How to start (biohacking) with high intensity interval training:
- Consult with a healthcare professional before beginning any exercise program, especially if you have any underlying health conditions.
- Choose an exercise that you enjoy and can perform safely, such as cycling, running, or jumping jacks.
- Begin with a warm-up period of five to ten minutes of low-intensity exercise.
- Perform the high-intensity intervals by going all out for a set amount of time, such as 20 seconds, followed by a rest period of equal or longer duration.
- Repeat the high-intensity intervals and rest periods for several cycles, usually 4 to 6.
- End the session with a cool-down period of low-intensity exercise for five to ten minutes.
- Gradually increase the intensity and duration of the intervals as you become more comfortable with the exercise.
- Vary the exercises to prevent boredom and challenge your body.
- Allow for adequate recovery time between sessions to prevent injury and burnout.
- Stay motivated by tracking your progress and celebrating your achievements.
What are the benefits of biohacking with HIIT?
- HIIT can improve cardiovascular health by increasing heart function, decreasing blood pressure, and reducing the risk of heart disease.
- HIIT can help with weight loss and body composition by burning more calories in less time than steady-state exercise.
- HIIT can improve insulin sensitivity and blood sugar control, reducing the risk of type 2 diabetes.
- HIIT can improve respiratory function and lung capacity, enhancing overall endurance.
- HIIT can improve cognitive function, memory, and attention, boosting brain health and reducing the risk of age-related cognitive decline.
- HIIT can improve mental health by reducing symptoms of anxiety and depression, boosting self-esteem, and promoting feelings of well-being.
- HIIT can increase muscle strength, endurance, and power, improving overall physical performance.
- HIIT can reduce inflammation in the body, promoting overall health and reducing the risk of chronic diseases.
- HIIT can improve sleep quality, reducing the risk of sleep disorders and promoting overall health.
- HIIT can increase metabolic rate, allowing the body to burn more calories at rest and promoting overall weight management.
4. Intermittent Fasting
Intermittent fasting is a biohack technique that involves abstaining from food for a specific period, often 12-24 hours or longer.
Tony Robbins advocates for intermittent fasting, citing benefits such as weight loss, cellular regeneration, and overall health.
Studies indicate that intermittent fasting can help improve insulin sensitivity, reduce inflammation, and improve brain function, as well as a few other things.
Robbins recommends starting slowly and consulting with a healthcare professional before beginning any fasting regimen. He also stresses the importance of listening to your body’s hunger cues and not pushing yourself too far.
This biohack involves alternating between periods of high-intensity exercise and rest, which can improve cardiovascular health, increase energy, and promote fat loss. Tony Robbins has spoken about the benefits of HIIT for improving overall fitness and health.
“Intermittent fasting isn’t a fad, it’s a practice that has been around for millennia.” – Dr. Jason Fung, nephrologist
Supplementation is a biohack technique that involves taking supplements to support overall health and well-being. Tony Robbins emphasizes the importance of finding high-quality supplements and recommends specific supplements for gut health, energy, and brain function.
Studies show that certain supplements can improve our health, such as probiotics for gut health and omega-3s for brain function.
“Supplementation is not intended to replace healthy eating but rather to enhance and complement it.” – Dr. Deanna Minich, functional medicine nutritionist
Robbins also stresses the importance of a balanced diet and lifestyle, stating that supplements are meant to supplement, not replace, a healthy lifestyle.
“Success is doing what you want to do, when you want, where you want, with whom you want, as much as you want” – Tony Robbins
By incorporating supplements as a biohack into your daily routine, you can take control of your physical, mental, and emotional health and experience a greater sense of well-being.
“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins
So, start small, be consistent, and over time, you’ll see the benefits of these biohacks in your own life.
6. Gratitude practice
Gratitude Practice is a powerful technique that involves intentionally focusing on things to be grateful for. By practicing gratitude, we reduce stress, increase positive emotions, and improve overall well-being.
Tony Robbins says that a daily gratitude practice as part of a morning ritual can be exponentially transformative.
He says, “Gratitude is the antidote to the things that mess us up. You can’t be angry and grateful simultaneously.”
Scientific research on gratitude practice supports the benefits he describes. A study published in the Journal of Personality and Social Psychology found that practicing gratitude can lead to increased happiness and well-being.
“Gratitude turns what we have into enough.” – Melody Beattie, author
This biohack involves practicing mindfulness and focusing the mind on the present moment. Tony Robbins has spoken about the benefits of meditation for reducing stress, improving mental focus, and increasing emotional resilience.
He often recommends starting with short meditation sessions and gradually building up to longer sessions.
In general I think Tony would rather people who struggle with meditation to instead have something to meditate upon, rather than go through the endless cycle of: sit to meditate, “this isnt working!”, chastise yourself for having thoughts etc…
How the process of focusing your mind is done depends on your background. I’ve been doing this since 2010, but if you’re just beginning to use meditation as a biohack, it might be better for you to focus on emotions you want to have throughout the day, or on your dreams and goals.
Even regular breathing exercises, which we focused on in an earlier section, work amazingly well.
“Meditation is one of the most powerful tools we have to connect with ourselves and change our lives,” says Robbins.
Scientific studies also support the benefits of meditation. A study published in JAMA Internal Medicine found that meditation can reduce symptoms of anxiety and depression.
Studies show that meditation can:
- reducing stress,
- improving emotional regulation,
- and increasing resilience
- Improve mental health
- Improve immune function
“Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts.” – Sharon Salzberg, meditation teacher
Martin Meadows classifies meditation as a keystone habit, a habit that increases willpower and the ability to be our best self each day.
Tony Robbins Biohacks related to meditation:
- “Breathing techniques”: Incorporating specific breathing techniques like deep diaphragmatic breathing or alternate nostril breathing can help calm the mind, relax the body, and deepen the meditation experience.
- “Binaural beats”: Binaural beats are audio recordings that play different frequencies in each ear, creating a subtle pulsing effect in the brain. They can help induce states of relaxation, focus, or deep meditation by synchronizing brainwave activity.
- “Guided meditation”: Guided meditation involves listening to pre-recorded or live instructions that guide you through a meditation practice. It can be beneficial for beginners or those looking for additional guidance and support in their meditation journey.
- “Mindfulness apps”: Various smartphone applications offer guided meditations, timers, reminders, and progress tracking features to support a consistent meditation practice. These apps can provide structure and accessibility to meditation, especially for individuals new to the practice.
- “Aromatherapy”: Using essential oils or natural scents during meditation can enhance relaxation and focus. Lavender, sandalwood, frankincense, and citrus scents are commonly associated with promoting a calm and centered state of mind.
- “Meditation cushions or benches”: Having proper support and comfort during meditation can enhance the experience. Meditation cushions (such as zafus) or benches provide ergonomic support and promote better posture, allowing for longer and more comfortable meditation sessions.
- “Meditation retreats”: Attending meditation retreats offers an immersive and focused environment for deepening one’s meditation practice. These retreats often provide guidance, teachings, and a supportive community to enhance the meditation experience.
- “Meditation gadgets”: Various wearable devices and biofeedback tools, such as heart rate monitors, EEG headbands, or smart bracelets, can provide real-time data and insights during meditation, helping individuals track their progress and deepen their practice.
- “Sound healing”: Sound healing practices incorporate soothing sounds, such as Tibetan singing bowls, gongs, or chimes, to promote relaxation, create a meditative atmosphere, and facilitate a deeper state of meditation.
- “Movement meditation”: Engaging in mindful movement practices like walking meditation, yoga, or tai chi can combine physical activity with meditation, promoting body-mind connection, mindfulness, and a sense of inner calm.
My own personal experience with meditation is too much to describe here, but if you consider yourself to be highly intuitive, prompts come in and are easily deciphered during and after meditation for the entire day.
8. Sleep optimization
The sleep optimization biohack involves making lifestyle changes to improve the quality and quantity of sleep. Tony Robbins has talked about the importance of good sleep hygiene, such as establishing a regular sleep schedule, avoiding electronics before bed, and creating a comfortable sleep environment.
“Sleep is the foundation of everything,” says Robbins. “Without proper sleep, we can’t perform at our best.”
Scientific research on sleep optimization supports the importance of sleep for overall health and well-being. A study published in the journal Sleep found that poor sleep quality is linked to increased risk of cardiovascular disease, diabetes, and obesity.
“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker, actor
Hydration as a biohack supports overall health and well-being. Tony Robbins often talks about the importance of staying hydrated and recommends drinking half your body weight in ounces of water per day.
“The body is 70% water, and we need it to survive,” says Robbins. “Hydration is critical for our physical and mental well-being.”
Scientific studies on hydration/dehydration have shown that it can lead to decreased cognitive function, fatigue, and headaches.
“When it comes to hydration, it’s not just about drinking water, but also eating hydrating foods.” – Dr. Will Cole, functional medicine practitioner
10. Proper nutrition
The proper nutrition biohack involves eating a healthy, balanced diet that supports overall health and well-being. Tony Robbins has long been an advocate for proper nutrition, and often recommends a plant-based diet that is high in fruits, vegetables, and whole grains.
“Food is our medicine,” says Robbins. “What we eat can either fuel us or deplete us.”
Proper nutrition studies have shown that a plant-based diet can lead to decreased risk of chronic diseases such as heart disease, diabetes, and cancer.
“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore, holistic health practitioner
11. Light exposure
Light exposure is a biohack that involves exposing the body to certain types of light, such as blue light in the morning or red light in the evening, to support circadian rhythms and overall health. Tony Robbins has spoken about the benefits of light exposure for energy, mood, and sleep, and often recommends using blue-blocking glasses in the evening to reduce exposure to blue light from screens.
“Light is a nutrient,” says Robbins. “It’s critical to our well-being.”
Scientific studies on light exposure have shown that exposure to natural light can improve mood and cognitive function, while exposure to blue light from screens before bed can disrupt sleep.
“Our bodies are designed to function best when exposed to bright light during the day and complete darkness at night.” – Dr. Steven Gundry, cardiologist
12. Sound therapy
Sound Therapy is a biohack that involves using sound to support relaxation, reduce stress, and improve overall well-being. Tony Robbins has talked about the benefits of sound therapy for reducing stress and anxiety and often recommends using tools like binaural beats or guided meditations to support mental and emotional health.
“Sound has the power to heal…It can help us tap into our inner peace and find balance.” – Tony Robbins
Studies on sound therapy have shown that sound therapy can lead to decreased stress and anxiety, improved mood, and better sleep.
13. Sauna therapy
Everyone knows what a sauna is…Sauna therapy uses heat to support overall health and well-being. Tony Robbins has spoken about the benefits of sauna therapy for reducing inflammation, boosting the immune system, and supporting detoxification.
According to a study published in the Journal of Human Hypertension, “sauna bathing is associated with a reduction in the risk of cardiovascular disease, all-cause mortality, Alzheimer’s disease, and respiratory disease.”
This biohack involves connecting with the natural energy of the earth through activities like walking barefoot on grass or sand. Tony Robbins has talked about the benefits of grounding for reducing inflammation, improving sleep, and increasing energy.
Scientific research suggests that grounding can reduce levels of the stress hormone cortisol and improve sleep quality.
Grounding, or “earthing”, involves physically connecting with the earth’s surface to reduce inflammation, promote healing, and improve sleep.
According to a study on grounding as a biohack published in the Journal of Environmental and Public Health, “earthing may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS [autonomic nervous system] dysfunction, inflammation, pain, poor sleep, disturbed HRV [heart rate variability], hypercoagulable [thickened blood] blood, and many common health disorders, including cardiovascular disease.”
Biofeedback is a biohack that involves using technology to monitor and regulate physiological processes like heart rate, breathing, or brain activity. Tony Robbins has spoken about the benefits of using biofeedback to reduce stress, improve mental focus, and increase self-awareness. Studies have found that it can be effective in treating conditions such as chronic pain, hypertension, and anxiety.
According to a review article published in the journal Biofeedback, “Biofeedback has been shown to be an effective treatment for conditions such as chronic pain, hypertension, and anxiety.” (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4427115/)
Neurofeedback is a biohack that uses technology to measure and regulate brainwave activity. The benefits of neurofeedback are: for improved mental clarity, reduced anxiety, and increased emotional resilience.
Research has shown that neurofeedback can be effective in treating conditions such as ADHD and other hyperactive disorders, depression.
Neurofeedback is a type of biofeedback that involves training individuals to control their brainwaves. According to a review article published in the journal Clinical EEG and Neuroscience, “Neurofeedback is a well-tolerated and efficacious treatment for many psychiatric disorders, anxiety disorders, mood disorders, and substance use disorders.”
17. Reducing EMF exposure
Reducing EMF (electromagnetic frequencies) means reducing exposure to electromagnetic fields from devices like cell phones and Wi-Fi routers. Tony Robbins has talked about the potential risks of high levels of EMF exposure.
You can reduce EMF exposure in the following ways:
- Limit your use of wireless devices: Use wired connections when possible, such as Ethernet cables for internet connections, and landline phones instead of cell phones.
- Reduce cell phone use: Keep your cell phone away from your body when not in use, use speakerphone or a headset, and avoid holding the phone to your head during long calls.
- Use airplane mode: Put your phone or tablet in airplane mode when you don’t need to make or receive calls or use data.
- Limit exposure while sleeping: Keep electronic devices out of the bedroom or turn them off at night to reduce exposure while sleeping.
- Use EMF shielding products: Consider using EMF shielding products such as radiation-blocking phone cases, laptop shields, or EMF shielding paint.
- Turn off Wi-Fi: When not in use, turn off your Wi-Fi router or use a timer to turn it off at night.
- Use protective clothing: Some companies sell EMF protective clothing that can reduce exposure to electromagnetic fields.
- Educate yourself: Stay informed about the potential risks of EMF exposure and take steps to reduce your exposure.
According to a review article published in the journal Environmental Research, “The evidence suggests that prolonged exposure to low levels of EMFs may increase the risk of certain cancers, Alzheimer’s disease, and male infertility.”
- A 2014 study published in the Journal of Microscopy and Ultrastructure found that exposure to EMF may have negative effects on human health, including DNA damage, oxidative stress, and changes in the immune system.
- A 2018 review of existing research published in the International Journal of Hygiene and Environmental Health concluded that there is evidence linking EMF exposure to negative health effects, including cancer and reproductive problems.
- A 2020 study published in the journal International Journal of Environmental Research and Public Health found that reducing exposure to EMF may be an effective way to improve sleep quality.
18. Cold thermogenesis
This biohack involves using cold temperatures to stimulate the body’s natural thermogenic response. Tony Robbins has spoken about the benefits of cold thermogenesis for improving energy, reducing inflammation, and increasing resilience.
One study published in the journal PLOS One in 2016 found that cold water immersion may help reduce inflammation and improve overall health. The study involved participants taking cold water baths (14°C) for 10 minutes, three times per week for six weeks. The researchers found that the cold water immersion led to reductions in inflammation and increased antioxidant capacity, suggesting that it may have potential health benefits.
According to a study published in the journal Medical Hypotheses, “Cold exposure increases metabolic rate, improves immune function, and reduces inflammation and oxidative stress, which may have important implications for preventing and treating various chronic diseases.”
19. Bioelectrical impedance analysis (BIA)
This biohack involves using technology to measure body composition, including body fat, muscle mass, and water content.
Bioelectrical impedance analysis (BIA) uses technology to measure body composition, including body fat, muscle mass, and water content. It helps us track body mass and adjust our nutritional regimen.
Bioelectrical Impedance Analysis research has shown that BIA can be a reliable and accurate method for measuring body composition.
According to a study published in the journal Nutrition, “Bioelectrical impedance analysis is a valid and reliable method for measuring body composition and can be used to assess changes in body composition over time.”
20. Brainwave entrainment
Brainwave entrainment is a biohack that uses technology to synchronize brain waves with specific frequencies, supporting relaxation, focus, or meditation.
According to a review article published in the journal Evidence-Based Complementary and Alternative Medicine, “Brainwave entrainment may have therapeutic effects for conditions such as anxiety, depression, and insomnia.”
- Relaxation and stress reduction: Brainwave entrainment has been reported to induce a state of relaxation and promote stress reduction. It may help calm the mind, ease anxiety, and promote a sense of tranquility.
- Enhanced focus and attention: Certain brainwave frequencies, such as alpha and beta waves, are associated with increased focus and attention. Brainwave entrainment techniques targeting these frequencies may help improve concentration and cognitive performance.
- Meditation and mindfulness aid: Brainwave entrainment can be used as a tool to facilitate meditation and mindfulness practices. It may help individuals reach deeper meditative states or enhance their mindfulness experiences.
- Sleep improvement: Brainwave entrainment techniques, particularly those targeting delta and theta waves, may assist with improving sleep quality and inducing relaxation for better sleep.
- Mood enhancement: Some individuals have reported mood enhancement and positive emotional experiences when using brainwave entrainment techniques. This may include feelings of happiness, tranquility, or an overall uplifted mood.
I’ve been an affiliate for (what I think) is the best place to get all your brainwave entrainment custom made at an affordable price. Check out RealSubliminal if you’re interested in using this biohack to improve your life.
21. Heart rate variability (HRV) training
Heart rate variability (HRV) refers to the changes in the time intervals between your heartbeats. It’s a measure of how your heart rate naturally varies. HRV reflects the flexibility of your body’s control system, which helps manage important functions.
Higher HRV means your body can adapt better to different situations, while lower HRV suggests less flexibility. HRV is linked to things like heart health, stress levels, emotions, and overall well-being. By monitoring HRV, we can gain insights into how your body responds to stress and how well it can recover.
Techniques like HRV biofeedback can teach you how to improve your body’s natural rhythms for better health and performance.
Understanding Heart Rate Variability (HRV) in Simple Terms:
- HRV measures the changes in the time intervals between your heartbeats.
- Higher HRV indicates better adaptability and flexibility of your body’s control system.
- HRV is connected to heart health, stress levels, emotions, and overall well-being.
- Monitoring HRV helps us understand how your body responds to stress and recovers.
- Techniques like HRV biofeedback can teach you how to improve your body’s natural rhythms for better health and performance.
Using HRV as a biohack, individuals may experience several potential benefits and results:
- Stress management: HRV biofeedback techniques can help individuals better understand and manage their stress levels. By monitoring HRV and practicing relaxation techniques, people can learn to regulate their stress response, leading to improved emotional well-being and resilience.
- Enhanced athletic performance: HRV monitoring can provide insights into an individual’s physiological readiness for physical exertion. By optimizing training intensity based on HRV data, athletes can improve performance, prevent overtraining, and reduce the risk of injuries.
- Improved sleep quality: Monitoring HRV can help identify patterns and factors affecting sleep quality. By making adjustments to lifestyle, sleep habits, and relaxation techniques based on HRV data, individuals may achieve better sleep and wake up feeling more refreshed.
- Optimal recovery: HRV can serve as a valuable tool for monitoring recovery from physical exertion or illness. By tracking HRV trends, individuals can make informed decisions about rest, nutrition, and lifestyle choices to support optimal recovery and overall well-being.
- Increased self-awareness: Regular HRV monitoring encourages individuals to develop a deeper understanding of their body’s responses to various stimuli, including stressors and relaxation techniques. This increased self-awareness can lead to better self-care, improved decision-making, and a greater sense of control over one’s health and well-being.
According to a study published in the International Journal of Cardiology, HRV training has been shown to improve heart function, increase cardiovascular endurance, and reduce blood pressure in patients with cardiovascular diseases.
22. Power poses
Power poses are a biohack that involves using specific body postures to increase confidence, reduce stress, and improve mental focus. Tony Robbins recommends power poses for boosting confidence and reducing stress in high-pressure situations.
Studies have shown that power poses can lead to increases in testosterone, which can lead to improvements in confidence and overall well-being.
A study published in the journal Psychological Science found that power posing for just two minutes can increase testosterone levels and decrease cortisol levels, leading to increased feelings of power and reduced stress.
Nootropics are compounds that can support cognitive function, memory, and focus. Tony Robbins recognizes the potential benefits of certain nootropics, but stresses the importance of using them responsibly. Research has shown that certain nootropics can lead to improvements in cognitive function, memory, and overall brain health.
According to a review article published in the journal Brain Sciences, certain nootropics such as caffeine, creatine, and omega-3 fatty acids have been shown to improve cognitive function and brain health.
However, the article also notes that more research is needed to fully understand the effects of these compounds. That doesn’t necessarily mean it’s bogus; anecdotal evidence can be enough sometimes, and those who take optimization seriously are the anecdotes you want to look for.
24. Intermittent fasting
Intermittent fasting is a biohack that involves restricting food intake for certain periods of time. Scientific studies have shown that intermittent fasting can lead to weight loss, improvements for those who struggle with insulin sensitivity, increased energy, focus, and cellular repair.
A study published in the journal Cell Metabolism found that intermittent fasting can lead to weight loss, improved insulin sensitivity, and reduced inflammation in both animals and humans.
Cryotherapy is a wellness technique that involves exposing the body to extremely cold temperatures for a short duration. It is often used to reduce inflammation, enhance muscle recovery, and boost overall well-being.
Cryotherapy has gained attention for its potential benefits in reducing pain and improving immune function. By subjecting the body to extreme cold, cryotherapy stimulates the release of endorphins, which can help increase energy levels and improve mood.
Additionally, cryotherapy may promote weight management and contribute to healthier skin by increasing blood circulation and collagen production.
Positive benefits of cryotherapy:
- Reducing inflammation: Cryotherapy can help decrease inflammation in the body, which is beneficial for overall health and can potentially alleviate symptoms of various inflammatory conditions.
- Improved muscle recovery: Cryotherapy has been shown to aid in muscle recovery by reducing muscle soreness and speeding up the healing process after intense physical activity or exercise.
- Enhanced immune function: Exposure to extreme cold temperatures through cryotherapy has been found to stimulate the immune system, leading to improved immune function and a better defense against illnesses and infections.
- Increased energy levels: Cryotherapy can boost energy levels by activating the release of endorphins, which are natural feel-good hormones that promote a sense of well-being and increased vitality.
- Mood enhancement: The cold exposure in cryotherapy can have a positive impact on mood by triggering the release of neurotransmitters like dopamine and serotonin, which are associated with feelings of happiness and relaxation.
- Overall well-being improvement: Cryotherapy can contribute to an overall sense of well-being by promoting physical recovery, reducing inflammation, and boosting energy levels, which can lead to improved quality of life and increased vitality.
- Potential weight loss aid: Some studies suggest that cryotherapy may have a positive effect on weight management by activating brown fat, a type of fat that burns calories to generate heat, thereby potentially aiding in weight loss efforts.
- Skin health benefits: Cryotherapy can improve skin health by increasing blood circulation and promoting the production of collagen, resulting in improved skin tone, texture, and overall appearance.
According to a study published in the journal Frontiers in Physiology, cryotherapy has been shown to reduce inflammation, improve athletic performance, and increase antioxidant activity in the body.
26. Red light therapy
“Red light therapy” is a biohack that utilizes red light to improve skin health and stimulate cellular repair. Tony Robbins has spoken about the benefits of red light therapy for reducing inflammation and enhancing skin health.
Scientific studies have shown that red light therapy can boost collagen production, accelerate wound healing, and alleviate symptoms of arthritis. It is a non-invasive and safe procedure with potential positive effects on mood and hair growth.
Red light therapy is known for its ability to improve skin appearance, promote overall well-being, and provide pain relief.
Positive benefits of red light therapy:
- Improved skin health: Red light therapy has been shown to promote healthier skin by stimulating collagen production, which can result in improved skin tone, texture, and overall appearance. It may also help reduce the appearance of wrinkles and fine lines.
- Enhanced cellular repair: The use of red light in therapy can stimulate cellular repair processes, aiding in the recovery of damaged skin cells and supporting overall skin rejuvenation.
- Reduced inflammation: Red light therapy has been found to have anti-inflammatory effects, which can help alleviate inflammation-related skin conditions such as acne, rosacea, and eczema.
- Accelerated wound healing: Studies suggest that red light therapy can expedite the healing of wounds by promoting blood circulation, collagen synthesis, and reducing inflammation, leading to faster recovery times.
- Pain relief: Red light therapy has shown potential for reducing pain and discomfort associated with conditions such as arthritis, joint pain, and muscle soreness.
- Enhanced mood and well-being: Exposure to red light can stimulate the release of endorphins, improving mood and promoting a sense of relaxation and well-being.
- Potential hair growth promotion: Some research indicates that red light therapy may help stimulate hair growth and improve the health of hair follicles in individuals experiencing hair loss or thinning.
- Non-invasive and safe: Red light therapy is a non-invasive procedure that is generally considered safe and well-tolerated, with minimal side effects reported. It is a convenient and accessible option for individuals seeking skin and cellular health benefits.
A study published in the journal Photomedicine and Laser Surgery found that red light therapy can improve skin complexion, reduce the appearance of fine lines and wrinkles, and enhance collagen production.
27. Float tanks
Float tanks, or sensory deprivation tanks, are used as a biohack to induce relaxation, reduce stress, and enhance mental focus. Tony Robbins has endorsed the benefits of float tanks for stress reduction and relaxation promotion.
Studies have demonstrated that float tanks can effectively improve anxiety, depression, and pain management. By immersing oneself in a sensory-deprived environment filled with salt water, float tanks create a conducive space for relaxation and stress relief.
Additionally, float tanks have the potential to enhance mental focus and provide a range of positive effects on overall well-being.
Positive benefits of float tanks:
- Relaxation promotion: Float tanks create an environment of sensory deprivation, allowing individuals to relax deeply and unwind from the stresses of daily life.
- Stress reduction: Immersion in a float tank can significantly reduce stress levels by providing a serene and peaceful setting that helps individuals disconnect from external pressures and responsibilities.
- Improved mental focus: The sensory deprivation experienced in a float tank can enhance mental focus and concentration by minimizing distractions and allowing the mind to enter a state of heightened clarity.
- Anxiety relief: Floating in a sensory deprivation tank has been found to alleviate symptoms of anxiety, providing a calming and soothing experience that helps individuals find relief from anxious thoughts and feelings.
- Depression management: Float tanks have shown potential in managing symptoms of depression by inducing relaxation, enhancing mood, and fostering a sense of well-being.
- Pain management: Research suggests that float tanks can offer pain relief for individuals with various conditions, such as chronic pain, fibromyalgia, and musculoskeletal discomfort.
- Enhanced sleep quality: Regular float tank sessions may contribute to better sleep quality, as the deep relaxation and stress reduction can help individuals achieve a more restful and rejuvenating sleep.
- Mind-body connection: Immersion in a float tank can facilitate a deeper connection between the mind and body, promoting self-awareness, introspection, and a sense of inner harmony.
- Creativity enhancement: The meditative and serene environment of a float tank has been reported to stimulate creative thinking and problem-solving abilities.
- Overall well-being improvement: Float tanks can have a positive impact on overall well-being by reducing stress, promoting relaxation, and improving mental and emotional states, leading to a greater sense of balance and contentment.
According to a study published in the journal Psychosomatic Medicine, float tank therapy has been shown to reduce stress, anxiety, and depression symptoms in patients with chronic stress-related disorders.
28. Ketogenic diet
The ketogenic diet is a biohack that focuses on reducing carbohydrate intake while increasing fat intake to promote ketosis. Tony Robbins acknowledges the advantages of the ketogenic diet in enhancing mental clarity, reducing inflammation, and increasing energy levels.
By following this approach, we aim to achieve a metabolic state where the body utilizes fats as the primary source of fuel instead of carbohydrates. This dietary strategy offers potential benefits for weight management, insulin regulation, and cognitive performance.
Positive benefits of the ketogenic diet:
- Weight loss: The ketogenic diet can aid in weight loss by promoting the body’s utilization of stored fats for energy and reducing overall calorie intake.
- Improved insulin sensitivity: By reducing carbohydrate intake, the ketogenic diet can help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for individuals with insulin resistance or type 2 diabetes.
- Increased energy levels: The ketogenic diet provides a steady source of energy by utilizing fats as the primary fuel source, which can result in improved energy levels and sustained stamina throughout the day.
- Mental clarity and focus: Ketones, the byproducts of fat metabolism during ketosis, are known to provide an efficient fuel source for the brain, potentially leading to enhanced mental clarity, focus, and cognitive function.
- Reduced inflammation: Some research suggests that the ketogenic diet may help reduce inflammation in the body, which can have a positive impact on various inflammatory conditions such as arthritis or metabolic syndrome.
- Appetite suppression: High-fat meals on the ketogenic diet tend to be more satiating, leading to reduced hunger and improved appetite control, which can support weight management efforts.
- Improved lipid profile: The ketogenic diet has been shown to increase levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol and triglycerides, which can contribute to better heart health.
- Potential seizure control: The ketogenic diet is a well-established therapy for individuals with epilepsy, as it has been shown to reduce the frequency and severity of seizures in some cases.
- Potential for improved athletic performance: Some athletes and fitness enthusiasts find that the ketogenic diet can enhance endurance, promote fat adaptation, and optimize body composition.
- Potential for better skin health: The ketogenic diet’s impact on reducing inflammation and stabilizing blood sugar levels may have positive effects on certain skin conditions, such as acne or eczema.
- Potential for managing certain neurological disorders: The ketogenic diet has shown promise in managing certain neurological conditions, including epilepsy, Alzheimer’s disease, Parkinson’s disease, and traumatic brain injury.
- Enhanced metabolic flexibility: Following a ketogenic diet can help improve metabolic flexibility, allowing the body to efficiently switch between using carbohydrates and fats as fuel sources.
- Potential for reducing cravings: By reducing carbohydrate intake and stabilizing blood sugar levels, the ketogenic diet may help reduce cravings for sugary and processed foods.
- Potential for improved gut health: The ketogenic diet promotes a reduced intake of processed and refined carbohydrates, which may positively impact gut health by reducing inflammation and supporting a healthier gut microbiome.
- Potential for better overall health markers: The ketogenic diet has been associated with improvements in markers of overall health, including blood pressure, triglyceride levels, and markers of inflammation.
A study published in the journal Obesity Reviews found that the ketogenic diet can lead to significant weight loss, improved insulin sensitivity, and decreased inflammation in patients with obesity and metabolic disorders.
29. Brain-boosting foods
“Brain-boosting foods” are a biohack that involves incorporating specific foods into the diet to support cognitive function, memory, and focus. Tony Robbins emphasizes the importance of nutrition for overall health and well-being, and often recommends specific foods to support brain health.
Scientific studies have shown that certain foods, like fatty fish, blueberries, and nuts, can lead to improvements in brain function, memory, and overall health.
Positive benefits of brain-boosting foods:
- Enhanced cognitive function: Consuming brain-boosting foods can support optimal brain function, including improved cognitive abilities such as memory, attention, and problem-solving skills.
- Improved memory: Certain foods, such as fatty fish rich in omega-3 fatty acids, have been associated with enhanced memory performance and a reduced risk of cognitive decline.
- Increased focus and concentration: Incorporating brain-boosting foods into the diet can help improve focus and concentration, allowing for better productivity and mental clarity.
- Neuroprotective effects: Many brain-boosting foods are rich in antioxidants and anti-inflammatory compounds, which can help protect brain cells from oxidative stress and inflammation, potentially reducing the risk of neurodegenerative diseases.
- Mood regulation: Some brain-boosting foods, like dark chocolate and berries, contain compounds that can positively influence mood and emotional well-being, promoting a more positive outlook.
- Reduced risk of age-related cognitive decline: Regular consumption of brain-boosting foods has been associated with a lower risk of age-related cognitive decline and neurodegenerative disorders such as Alzheimer’s disease.
- Healthy brain development: Brain-boosting foods are particularly beneficial for children and adolescents, as they support proper brain development and cognitive function during crucial growth stages.
- Improved overall health: Many brain-boosting foods also offer additional health benefits, such as supporting cardiovascular health, reducing inflammation, and providing essential nutrients for overall well-being.
- Nutrient-rich sources: Brain-boosting foods often provide a wide range of essential nutrients, including omega-3 fatty acids, vitamins, minerals, and antioxidants, which are crucial for optimal brain health and function.
- Long-term brain health: Incorporating brain-boosting foods into the diet can contribute to long-term brain health and potentially reduce the risk of age-related cognitive decline and neurodegenerative diseases.
Mindfulness is a biohack that centers around deliberately focusing on the present moment without judgment. Tony Robbins acknowledges the advantages of mindfulness for stress reduction, emotional regulation, and resilience.
By practicing mindfulness, individuals can cultivate a state of heightened awareness and acceptance. The benefits of mindfulness include reduced stress levels, improved emotional regulation, increased resilience in the face of challenges, enhanced mental well-being, and better overall quality of life.
Mindfulness allows individuals to develop a deeper connection with their thoughts, emotions, and surroundings, leading to a greater sense of clarity and inner peace.
Positive benefits of mindfulness:
- Stress reduction: Mindfulness practices have been shown to effectively reduce stress levels by promoting relaxation, calming the mind, and cultivating a sense of inner peace.
- Improved emotional regulation: Mindfulness helps individuals become more aware of their emotions in the present moment, allowing for better regulation and response to challenging or distressing situations.
- Increased resilience: Regular mindfulness practice can enhance resilience, enabling individuals to bounce back more effectively from adversity, setbacks, or stressful events.
- Enhanced mental well-being: Mindfulness has been associated with improvements in mental health, including reduced symptoms of anxiety, depression, and rumination, while promoting positive emotions and well-being.
- Improved focus and concentration: Mindfulness exercises train the mind to stay focused on the present moment, leading to improved concentration, attention, and cognitive performance.
- Better self-awareness: Practicing mindfulness cultivates self-awareness, allowing individuals to observe their thoughts, feelings, and behaviors without judgment, leading to greater self-understanding and personal growth.
- Increased compassion and empathy: Mindfulness practices foster qualities of compassion, empathy, and kindness towards oneself and others, promoting healthier relationships and improved social interactions.
- Better sleep quality: Mindfulness techniques, such as relaxation exercises and mindful breathing, can aid in promoting better sleep quality and managing insomnia or sleep disturbances.
- Lowered blood pressure: Mindfulness-based stress reduction techniques have been found to contribute to lower blood pressure levels, supporting cardiovascular health.
- Improved overall quality of life: By cultivating a present-moment awareness and a non-judgmental attitude, mindfulness can positively impact various aspects of life, leading to greater satisfaction, fulfillment, and a sense of overall well-being.
According to a study published in the journal Frontiers in Human Neuroscience, mindfulness meditation has been shown to reduce anxiety and stress, as well as improve cognitive performance and emotional regulation.
31. Blue light blocking
Blue light blocking is a practice that involves utilizing glasses or apps to minimize exposure to blue light emitted by electronic devices. Tony Robbins talks about the significance of reducing blue light exposure to enhance sleep quality and overall health. Blue light from screens can disrupt sleep patterns and circadian rhythms.
By implementing blue light blocking measures, we can mitigate these negative effects and promote healthier sleep.
The benefits of reducing blue light exposure include improved sleep quality, enhanced circadian rhythm regulation, reduced eye strain, increased melatonin production, and better overall well-being.
Positive benefits of blue light blocking:
- Improved sleep quality: Reducing exposure to blue light in the evening can help regulate sleep patterns and improve the quality of sleep, leading to better restfulness and increased daytime energy levels.
- Enhanced circadian rhythm regulation: Blue light blocking aids in maintaining a healthy circadian rhythm, allowing for a more natural sleep-wake cycle and optimal functioning of the body’s internal clock.
- Reduced eye strain: Blue light blocking glasses or apps can help alleviate eye strain caused by prolonged exposure to screens, leading to more comfortable and relaxed eyes during and after device use.
- Increased melatonin production: Blue light exposure suppresses the production of melatonin, a hormone that regulates sleep. By reducing blue light, melatonin production can be enhanced, promoting a more restful sleep.
- Better overall well-being: Minimizing blue light exposure supports overall health and well-being by promoting healthier sleep, reducing eye discomfort, and ensuring the body’s natural rhythms are in balance.
A study in the Journal of Adolescent Health found that “blue light blocking” glasses improved sleep quality and mental health in teenagers.
32. Gratitude journaling
Keeping a gratitude journal just means writing down things you are grateful for on a daily basis, which can improve overall well-being and increase happiness. Tony Robbins has said many times *(I don’t know if this is his quote or someone else’s) that “you can’t be grateful and dismayed at the same time” – and it’s true. Try it.
A study in the Journal of Positive Psychology found that gratitude journaling improved well-being and increased positive emotions.
Positive benefits of gratitude journaling:
- Increased positive emotions: Gratitude journaling fosters a sense of appreciation, leading to the experience of more positive emotions such as joy, contentment, and happiness.
- Improved mental well-being: Regularly expressing gratitude through journaling can contribute to a more positive mindset, reduced feelings of stress and anxiety, and improved overall mental well-being.
- Enhanced resilience: Gratitude journaling cultivates a mindset of resilience by helping individuals focus on the positive aspects of their lives, even during challenging times, leading to greater emotional strength and coping abilities.
- Better self-awareness: Keeping a gratitude journal encourages self-reflection and introspection, promoting a deeper understanding of one’s values, priorities, and the things that bring them happiness and fulfillment.
- Strengthened relationships: Expressing gratitude in a journal can increase feelings of connection and appreciation towards others, fostering stronger and more positive relationships.
- Improved sleep quality: Reflecting on gratitude before bedtime has been linked to better sleep quality and duration, as it helps shift focus away from negative thoughts and promotes a more peaceful state of mind.
- Increased empathy and kindness: Gratitude journaling can lead to greater empathy and kindness towards others as individuals become more attuned to the positive actions, gestures, and support they receive.
- Stress reduction: Engaging in gratitude journaling has been shown to decrease stress levels by shifting the focus from worries and problems to acknowledging and appreciating the positive aspects of life.
- Boosted self-esteem: Regularly recognizing and expressing gratitude for one’s own achievements, strengths, and qualities can contribute to improved self-esteem and self-confidence.
- Overall life satisfaction: Incorporating gratitude journaling into a daily routine can lead to a greater sense of fulfillment and satisfaction with life as individuals become more aware of the abundance and positivity that surrounds them.
Prompts for a gratitude journal:
- What are three things I am grateful for today and why?
- Reflect on a recent achievement or milestone that you are grateful for and how it positively impacted your life.
- Write about someone who has made a positive difference in your life and why you are grateful for their presence.
- Describe a moment or experience from today that brought you joy and gratitude.
- List three simple pleasures in life that you often overlook but are grateful for.
- Write about a challenging situation or setback that you have overcome and the lessons or growth you gained from it.
- Reflect on the qualities and strengths you possess that you are grateful for and how they have served you in various aspects of life.
- Write about a specific act of kindness or support you received from someone and express your gratitude towards them.
- Describe a natural or scenic beauty that you find awe-inspiring and express gratitude for its existence.
- Reflect on the opportunities, privileges, or resources you have in your life that others may not and express gratitude for them.
Remember, gratitude journaling is a personal practice, and it’s important to write from the heart and focus on what genuinely brings you a sense of gratitude and appreciation.
33. Light therapy
Light therapy is a biohack that uses specific types of light, such as red or blue light, to improve overall health and well-being. Tony Robbins has spoken about the benefits of light therapy for improving skin health and reducing inflammation.
Positive benefits of light therapy:
- Improved mood: Light therapy has been shown to effectively alleviate symptoms of seasonal affective disorder (SAD) and other types of depression, promoting a more positive mood and reducing feelings of sadness or low energy.
- Increased energy levels: Light therapy can help regulate circadian rhythms and boost energy levels, particularly for individuals experiencing fatigue or reduced alertness due to sleep disorders, shift work, or jet lag.
- Enhanced focus and concentration: Light therapy has the potential to improve cognitive function, attention, and concentration, making it beneficial for individuals with attention deficit hyperactivity disorder (ADHD) or other conditions affecting focus and productivity.
- Regulation of sleep patterns: Exposure to specific wavelengths of light can help regulate the body’s internal clock and improve sleep quality, making it useful for individuals with insomnia or those experiencing sleep disturbances.
- Reduced symptoms of skin conditions: Light therapy, particularly targeted UVB or narrowband UVB therapy, has shown positive effects in managing various skin conditions, such as psoriasis, eczema, vitiligo, and acne.
- Relief from pain and inflammation: Light therapy, including low-level laser therapy (LLLT) and infrared therapy, has been found to have analgesic and anti-inflammatory properties, providing relief for conditions such as arthritis, muscle soreness, and joint pain.
- Accelerated wound healing: Certain types of light therapy, such as low-level laser therapy (LLLT), have been shown to promote wound healing by stimulating cellular activity and increasing blood flow to the affected area.
- Improved sleep-wake cycle in the elderly: Light therapy can help regulate sleep patterns in older adults, particularly those experiencing disturbances in the sleep-wake cycle, leading to better sleep quality and daytime functioning.
- Treatment of seasonal affective disorder (SAD): Light therapy is a widely recognized and effective treatment for SAD, a type of depression that occurs during specific seasons, typically in the winter months when natural light is reduced.
- Non-invasive and safe: Light therapy is generally considered a safe treatment option when used appropriately under professional guidance, with minimal side effects compared to other interventions.
It’s important to note that the specific benefits of light therapy may vary depending on the individual, the type of light therapy used, and the targeted condition or symptom being addressed. Consulting with a healthcare professional is recommended to determine the most suitable approach and duration of light therapy for specific needs.
According to a study in the journal Neuropsychobiology, light therapy has been shown to be an effective treatment for seasonal affective disorder.
34. Biohacking gadgets
This biohack involves using various wearable technology devices such as heart rate monitors, sleep trackers, and other sensors to track different health metrics and improve overall well-being. Tony Robbins has spoken about the benefits of using biohacking gadgets for monitoring and optimizing different aspects of health.
Biohacking gadgets proven to have positive effects on humans:
- “Heart rate variability (HRV) monitors”: HRV monitors measure the variations in time intervals between heartbeats, providing insights into the autonomic nervous system and overall well-being. They can help optimize stress management, sleep quality, and exercise performance.
- “Electroencephalography (EEG) devices”: EEG devices detect and record brainwave activity, offering insights into brain function and mental states. They can be used for meditation training, enhancing focus, improving sleep, and monitoring brain health.
- “Light therapy devices”: Light therapy devices emit specific wavelengths of light to regulate circadian rhythms, alleviate symptoms of seasonal affective disorder (SAD), boost mood, improve sleep quality, and enhance energy levels.
- “Biofeedback devices”: Biofeedback devices provide real-time information about physiological processes like heart rate, breathing, and skin conductance. They help individuals learn to self-regulate these functions, reducing stress, anxiety, and improving overall well-being.
- “Neurofeedback systems”: Neurofeedback systems use EEG technology to train individuals to self-regulate their brain activity. They can aid in improving focus, attention, and cognitive performance, as well as addressing conditions like ADHD and anxiety.
- “Transcranial Direct Current Stimulation (tDCS) devices”: tDCS devices apply low-level electrical currents to the brain, modulating neural activity and potentially improving cognitive function, memory, and mood.
- “Infrared saunas”: Infrared saunas use infrared light to penetrate the skin and heat the body directly. They offer benefits such as detoxification, relaxation, improved circulation, pain relief, and enhanced cardiovascular health.
- “Cryotherapy chambers”: Cryotherapy chambers expose the body to extreme cold temperatures for short periods, which can aid in reducing inflammation, improving muscle recovery, boosting energy levels, and promoting overall well-being.
- “Float tanks”: Float tanks, also known as sensory deprivation tanks, provide a weightless and sensory-restricted environment, promoting deep relaxation, stress reduction, improved mental focus, and enhanced sleep.
- “Pulse electromagnetic field (PEMF) devices”: PEMF devices deliver low-frequency electromagnetic fields to the body, which may have positive effects on cellular health, pain management, wound healing, and overall wellness.
A review published in the Journal of Medical Internet Research found that wearable fitness trackers and other biohacking gadgets can be useful tools for improving health behaviors and outcomes.
35. Spiritual practice
This biohack involves developing a spiritual practice, such as meditation or prayer, to promote inner peace, reduce stress, and improve overall well-being. Tony Robbins has spoken about the benefits of a spiritual practice for reducing stress, increasing happiness, and promoting overall well-being.
According to a study published in the Journal of Religion and Health, engaging in spiritual practices can lead to improved mental health and well-being.
Spiritual practice as a biohack, means stuff like meditation, law of attraction, manifesting, breathing exercises, ahimsa etc…
Those are the types of practices that could be considered “hacks” because they make you feel better, and optimize your biology to a certain extent.
For example: breathing exercises have been proven to regulate your blood, reoxygenate your brain and many other things that make us feel good during the days when we’re stressed out.
Having been a serious practitioner since 2010, I can tell you that the level and severity of spiritual practice will give you different results.
My path led me to living in a monastery, in different parts of the United States, as well in the Central American jungle. That level of austerity is not for everyone.
Spiritual practice in general has an upward trend when it comes to overall satisfaction with life, but serious, intense practice doesn’t come without several stages of purification.
The contamination that sleeps in the human heart and psyche is removed during your time as a spiritual practitioner and its uprooting and removal has a tendency to be very uncomfortable and even violent.
That being said, if you’re up for that level of dedication, you can look into it on your own.