What biohacking is
Biohacking is applying science to your everyday life to perform better and look after your long-term health: adjusting habits, measuring results and choosing carefully what you eat and what you take. Science-based biohacking prioritises what has the most evidence and can be kept up.
The five pillars
- Light and rhythm: natural light in the morning and dim light in the evening to set your internal clock.
- Sleep: regular hours and a cool, dark, quiet bedroom.
- Movement and strength: daily activity and strength training on at least two days a week, as the WHO recommends.
- Nutrition: fresh food, fish, pulses, vegetables and quality protein.
- Essential supplementation: the key nutrients, in the right form and amount.
Essential supplementation
Creatine
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
Omega-3
- EPA and DHA contribute to the normal function of the heart.
- DHA contributes to maintenance of normal brain function.
Magnesium + B6
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium and vitamin B6 contribute to normal functioning of the nervous system.
EU-authorised health claims. Creatine: 3 g per day. Omega-3: from 250 mg of EPA and DHA (or of DHA) per day. Magnesium + B6: 2 capsules provide 200 mg of magnesium and 6 mg of B6.
Measure what matters
- Strength: loads and reps in your basic exercises.
- Activity: daily steps and minutes of training.
- Sleep: hours and regularity.
- Omega-3 index: your EPA and DHA intake over recent months.
- Blood tests: regular check-ups with your doctor.
Your daily protocol
-
Morning
Omega-3
Three softgels a day with a meal, for example at breakfast. You can also spread them across your three meals.
-
During the day
Creatine
One 3 g scoop in a glass of water, at any time of day. Consistency matters more than the exact time.
-
Evening
Magnesium + B6
Two capsules in the evening, as part of your wind-down routine: 200 mg of elemental magnesium.
Three supplementation moments, two or three strength sessions a week, morning light and a regular sleep schedule. Simple, measurable and sustainable.
The keys to making it work
- Consistency: results come with weeks and months of habit.
- Progression: gradually increase the demands of your training.
- Less is more: a few habits, done well, every day.
Frequently asked questions
What is biohacking?
Optimising your biology with evidence-based habits, data and nutrition to perform better and look after your long-term health.
Where do I start?
With the fundamentals: morning light, regular sleep, strength training, a good diet and essential supplementation.
Which supplements are the foundation?
Our selection: creatine, omega-3 and magnesium with B6, three of the nutrients with the most evidence and authorised benefits.
How much does it cost to start?
Pack Vida brings all three together for €69.03 instead of €76.70: you save €7.67.