You’ve probably heard the word biohacking tossed around – in a podcast, at the gym, or from that one mate who swears by cold plunges and carnivore diets. But what actually is biohacking? And more importantly – is it worth your time, energy, and money?
As an epigenetic health strategist, I’ve worked with hundreds of men that have come to me burnt out, low on energy, mentally flat – feeling like they’ve lost their spark. Rarely is it just ‘age’. My job is to decode what’s going wrong by getting to the root with precision genetic testing.
The last decade has seen the rise of the biohacking movement, bringing with it a wave of men who want to age better for longer. And honestly? That’s a good thing. This shift holds incredible potential to change the health of entire populations.
But here’s the flip side: more products, more tech, more ‘hacks’ – and more overwhelm. I’ve seen blokes throw everything at the wall hoping something sticks – from overpriced mushroom coffee and hyped-up test boosters to wearable tech that tracks everything except your soul.
So let’s cut through the noise. This is your no-BS guide to the biohacks that actually work – the ones that can help you future-proof your health, boost your energy, and slow the biological clock.
What is biohacking and epigenetics?
Biohacking means taking responsibility for your health. You don’t wait for your health to crash before you start eating well, moving your body, sleeping better, or detoxing your system. You step up now.
The goal of biohacking is to change your biology for the better by using diet, supplements, technology, and lifestyle shifts.
You steer this ship.
You test your DNA and fuel your body based on your unique needs.
You track your sleep and fix what’s not working.
You balance your hormones.
You take control. You stop handing your health over to others and hoping they’ll fix it.
Your health is your biggest asset. Start treating it that way. Think of biohacking as modern-day self-tuning. Small, conscious changes in how you eat, sleep, move, and even think directly impact your biology. And when you want to go deeper, you look to your genes.
Here’s the thing: you can’t change your DNA, but you can influence how your genes behave. That’s the power of epigenetics – flipping the switch on for health, performance, and longevity.
Your genes are like the instruction manual. Epigenetics determines which pages get read. And what drives those switches? Your environment. Your food, your exercise, your sleep, your emotions, your supplements – they all move the dial
Why men are waking up to biohacking
The old “push through it” model is failing you.
Eddie died suddenly at 65 from a ruptured artery. No warning. No second chance. He was a great man – a successful businessman and devoted father. But he never knew how important it was to support his health the same way he supported his work.
His version of exercise? A social game of golf followed by beers with his mates. Eddie was my dad. You don’t have to wait for a health scare to start taking responsibility. You don’t have to become another statistic.
Start tuning in. Become your own biohacker. Understand what your body needs – because declining health is not an inevitable part of aging. Most people just never had the tools or the knowledge to do it differently.
It’s never too late to start. But if you wait until disease shows up at your doorstep, you’re starting the race with a limp.
What biohacks actually work?
After years of working with high performers, these are the biohacks I’ve seen make a huge difference.
1. Saunas:
Regular sauna use activates heat shock proteins (HSPs) that repair cells and reduce inflammation. It also activates the FOXO3 gene (linked to DNA repair) and improves methylation patterns that impact your metabolism and stress resilience.
Every man who wants to live longer and stronger should be using saunas. Regular heat exposure helps clear detox pathways – especially important if your genes are weaker in this area.
Translation? Better heart health, brain function, cellular repair, and detox.
Tip: 15–20 minutes at 80–100°C, 3–5 times a week.
2. Ice baths
Ice baths have been the target of much recent media attention lately questioning their effectiveness. But let’s be clear, anything that challenges us to become more resilient physically and metabolically is a good thing.
Especially when the science shows that repeated Cold plunges flip on genes
like UCP1 (activates brown fat), PGC-1α (mitochondrial biogenesis), the activation of these genes promote increased fat-burning via thermogenosis and more notably one of the biggest impacts that cold exposure has on our system is the strengthening of our energy centres the mitochondria!
PGC-1a is a master regulator for building big and efficient mitochondria. Beyond feeling more dialled in and focused with the surge of dopamine in the short term the long term benefit of cold exposure may lay in its Epigenetic modifications leading to enhanced fat burning and metabolism benefits along with stronger and healthier mitochondria which will support greater energy and optimised aging!
Yes, it’s tough at first. But you’re literally turning on anti-aging pathways while your mental power becomes more resilient.
Tip: 1–2 mins at 10–15°C. Build to 3–5x per week.
You might be thinking – 10–15 degrees? That’s not cold enough! What about sub-10°C for the hardcore plungers? While colder temps do spike adrenaline and mental toughness, research shows no added mitochondrial or recovery benefits, just more discomfort and higher risk.
3. Peptides and bioregulators
Forget the old stigma. Peptides aren’t just for gym junkies – they’re precision tools for performance, recovery, and repair.
Peptides are short chains of amino acids – little messengers that tell your cells to heal, grow, or produce specific hormones. Used properly, peptides can accelerate recovery, reduce inflammation, boost energy, and support hormonal balance.
Some of my go-tos:
- CJC/IPAMORELIN for growth hormone
- BPC-157 and Thymosin Beta-4 for tissue repair
- MOTS-c and SS-31 for mitochondrial health
I’ve seen clients bounce back from injuries, reignite their training, and feel better than they have in years — all with the right peptide protocols. You don’t have to suffer through your sessions any longer with that bung knee or shoulder!
Biohacks that don't work
Carnivore diet
Sure, it can work short-term – especially for autoimmune flare-ups. But long-term? Lacking in fibre and plant compounds that activate key longevity genes like NRF2 and SIRT1.
If you’ve got genetic variants like APOE4, (estimated to affect 1/4 people ) you may be more sensitive to high saturated fat meaning higher risk for cardiovascular and cognitive issues.
You don’t need to give up your steak, just pair it with some greens like broccoli! Your genes matter, and balance is key.
Hydrogen water bottles
Most generate 0.3–2.0 ppm hydrogen — not enough to shift gene expression or support mitochondrial change. High-quality hydrogen tablets in sealed containers deliver 4–5x the potency.
If you’re serious about results, go with the tablets — not the trendy bottle.
Supplement overload
More pills don’t equal more results! Mega stacks can overwhelm your liver, disrupt detox pathways, and mask root causes. You’re better off testing your DNA and tailoring your stack to what your body needs. Some vitamins rev up gene expression, others tone it down — and throwing them in blind is reckless.
Epigenetic testing: better to test than to guess
Want to know what actually works for you? Get tested. DNA and epigenetic testing reveals your biological age, how your genes react under stress, and what you need to support energy, detox, sleep, and performance.
This isn’t about living forever. It’s about living well – with clarity, vitality, and purpose. The data is in. The tools exist. And the roadmap to better health has never been clearer. Now it’s up to you – not tomorrow, not next year – today.
Step up. Take the reins. Back yourself the way you would your best mate.
Because when you invest in your health, you’re not just adding years to your life – you’re adding life to your years.
And that is worth every bit of effort.
Chris Barnes is an Epigenetic Health Strategist and is the Founder of Chris Barnes Wellness.
