Basics & environment

Start here. Five levers change the whole game.

Light, food, sleep, movement, stress. Biohacking isn't for the rich — the most powerful tools are often free.

Biohacking basics — how to become the architect of your own body

150 years ago, it was called common sense. Today we call it biohacking. Morning light, movement, fasting, cold, breath — ancient techniques with a modern scientific explanation.

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Basics

Your first year — month by month to a new biology

The most common beginner mistake: trying to change everything at once. The result: overload, demotivation, giving up. A systematic approach works differently — one pillar per month, measure, adjust.

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Basics

Reference ranges — what the lab didn't tell you

Most people get their blood results with the note 'everything within normal range' — and go home satisfied. A biohacker looks at the actual numbers and asks: where within the range? The lower edge? The middle? Or the optimum?

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Basics

Environment — optimising the world around you

You can have a flawless diet and training plan — but if you sleep in a warm, bright, noisy room, your biology stagnates. Your environment is the silent programmer of your genes.

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Basics

Microplastics — invisible visitors in every one of your cells

The average European is estimated to consume 5 grams of microplastics a week — the equivalent of a credit card. Most of it comes from packaged food, water from plastic bottles and the air.

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Basics

Genetic tests and nutrigenomics — what your DNA can and cannot tell you

A DNA test for a few dozen euros promises a tailor-made diet and a forecast of disease. We explain the difference between consumer and clinical tests, what MTHFR and APOE4 mean, how to read polygenic scores and why genes are not destiny.

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