Biohacking or Bullshi*t?
Sorting Trends from Truth in Wellness Tech
You’ve seen the headlines.
“This patch boosts your NAD levels by 300%.”
“This wearable decodes your stress in real time.”
“This cold plunge will add 10 years to your life.”
In the booming $4 trillion wellness economy, the line between innovation and illusion is getting blurrier by the minute.
As someone who’s personally tested everything from full-body MRI scans to red light panels, smart rings, blue-light blockers and dozens of supplements that promise to optimize sleep, recovery and cognition, here’s the hard truth:
Biohacking is not inherently science. But it’s not inherently BS either. It exists on a spectrum.
At one end, you have proven, low-cost, high-return interventions that improve healthspan and extend lifespan. At the other end, you’ve got glorified gadgets, exaggerated claims and overpriced solutions that look good on social media but do little in real life.
So how do you tell the difference?
In this post, I’m going to walk you through:
The questions I ask before trying any new wellness device or protocol
The red flags that usually scream “good marketing, bad science”
The tech I use daily and the gear I regret buying
Why context and consistency matter far more than the tool itself
🔒 Premium subscribers will also get:
My curated list of evidence-backed longevity tech I personally use
First access to discounts from the brands I recommend
My full daily wellness stack: wearables, apps, routines and analog tools
First: What Even Is Biohacking?
At its core, biohacking is the practice of using data, technology and behavior change to optimize physical and mental performance. Think of it as DIY human performance engineering.
But here’s the catch: just because something is new, expensive or “cutting-edge” doesn’t mean it’s effective.
Real biohacking is less about upgrading your gadgets and more about upgrading your habits.
Some biohacking is low-lift, high-reward:
Prioritizing sleep (the original performance enhancer)
Regular strength training and zone 2 cardio
Sauna and cold exposure
Blood testing and biomarker tracking
Glucose, HRV and recovery monitoring
Nutritional upgrades that favor whole foods, protein and fiber
Other forms? Not so much:
$2,000 red light helmets
IV drips you don’t need
Nootropic stacks made for Reddit bros
Supplements backed by rat studies and influencer anecdotes
Stop Majoring in the Minors
In an earlier post, I wrote about how many of us fall into the trap of majoring in the minors: spending time, energy and money on edge-case optimizations while neglecting the fundamentals that actually move the needle.
Longevity doesn’t come from stacking 12 supplements and chasing 1% gains. It comes from repeating the boring stuff. Relentlessly.
Let me say that again:
It’s not the gear. It’s the system.
It’s not the tool. It’s your consistency.
If your sleep is a mess, your nutrition is garbage and you haven’t broken a sweat in weeks, no cold plunge or wearable is going to save you.
True wellness tech should serve the foundation, not become the foundation.
How I Vet Wellness Tech
Before I spend a dollar or recommend a product I run it through a simple filter:
1. Is there actual science behind it?
I’m not looking for YouTube testimonials. I want:
Human studies (not just animal models)
Clinical trials and meta-analyses
Biological plausibility
A clear mechanism of action
2. What’s the risk/cost tradeoff?
Wearing blue-light blockers? Low-cost, low-risk.
Injecting peptides or buying a $5,000 red light bed? Higher stakes.
3. Can I reasonably stick with it?
Even the most effective device is useless if it collects dust.
If it doesn’t fit into your life, it won’t stick.
4. What does my data say?
I track how it impacts my real-world metrics:
Sleep quality
Recovery (HRV, resting heart rate)
Mood and energy
Blood glucose response
Inflammation
Cognitive sharpness
What’s Earned a Place in My Stack
Here’s what’s stuck around - tools I use weekly (or daily):
Oura Ring and WHOOP
Both do a solid job monitoring sleep, strain and recovery.
I don’t treat their data as gospel, but they do keep me honest.
Heart Rate Monitor (Apple Watch)
Helps me train smarter, not harder - especially during Zone 2 cardio sessions for mitochondrial health.
Cold Plunge and Showers
Not a miracle, but a powerful mood and nervous system reset.
I shoot for a 90-second cold shower daily. I don’t own a cold plunge but when I have access, I’ll aim for 2 - 3 minutes. It does wonders for my energy and mental health.
🔬 Function Health
I absolutely love Function Health for bloodwork and biomarker tracking. It’s become a cornerstone in how I make smarter, data-driven decisions around supplementation, nutrition and training.
What Didn’t Pass the Filter
Here’s what didn’t make the cut:
Fancy red light panels
Supplements that gave me brain fog, not clarity
Nootropic gum that promises flow state in 10 minutes (tasted like chemicals, gave me dry mouth, didn’t unlock genius!)
When in doubt, I go back to first principles.
The Real Longevity Stack (Spoiler: It’s Boring)
You want the real secret?
Here it is:
Longevity is built on simplicity, not complexity.
No device will outperform:
7-9 hours of quality sleep
Daily movement (especially resistance training and zone 2 cardio)
Nutrient-dense meals with protein, fiber and healthy fats
Stress regulation (through breathwork, walks in nature and connection)
Regular bloodwork and routine check-ins with a qualified doctor
Strong social ties and a sense of purpose
Tech is the side dish. Not the main course.
Final Take
Biohacking should empower, not overwhelm.
The goal isn’t to collect the most gadgets, it’s to build the most resilient and energized version of you.
Use tech to illuminate your blind spots. To identify trends. To hold yourself accountable.
But don’t mistake the tool for the transformation.
Real change doesn’t happen in a hyperbaric chamber.
It happens in the 23 hours a day you aren’t using it.
👉 On your own longevity journey?
I’m creating custom wellness protocols for a few select people. Reply if you’re interested. 📩
—
You can also Upgrade to Premium for access to:
🔹 My full Longevity Tech Stack
🔹 A side-by-side comparison of popular biohacking tools
🔹 Monthly reviews of the latest gear I’m testing
🔹 First access to discounts from the brands I recommend
💡 Think of it as your guide to longevity without the fluff or the financial regret.
Thanks for reading. Whether you’re a wellness rookie or deep into your quantified-self journey, I hope this helps you cut through the noise.
Let’s major in what matters.
Let’s build something that lasts.
Ryan