More Energy. Sharper Thinking. A Longer Life. Without the Guesswork.

Biohacking is the practice of using science, self-experimentation, and data tracking to optimize your biology for better energy, sleep, cognition, and longevity. It combines ancestral health principles, like cold exposure, sunlight, and whole foods, with modern tools like wearables, peptides, and nootropics. The goal is personalized optimization based on your unique biomarkers.

Most biohacking practices, including sleep optimization, breathwork, cold exposure, and targeted supplementation, are well-researched and safe when implemented correctly. The key is starting with foundational habits before advanced protocols, changing one variable at a time, and tracking your biomarkers. At Outliyr, every protocol we recommend is grounded in science and verified through 200++ personal experiments.

The Beginner’s Guide to Biohacking recommends three highest-impact, lowest-cost foundations: optimizing sleep quality, morning sunlight exposure for circadian rhythm, and movement for stress resilience and metabolism. These are free and backed by strong evidence. From there, track baseline biomarkers (HRV, sleep scores, blood panels) so you can measure what actually works for your biology.

The best tools depend on your specific goals and biology. After 14++ years of testing and 250++ expert interviews, the most consistently effective categories include magnesium and adaptogens for stress, red/infrared light therapy panels for recovery, a daily wearable for bodily insight, and HRV biofeedback systems for nervous system optimization.

Outliyr is a biohacking and health optimization platform founded by Nick Urban in 2018. With
350+ evidence-based articles, 250+ expert podcast interviews, and readers across 153+ countries, Outliyr helps high performers personalize their health using a blend of ancestral wisdom (Ayurveda) and modern science. The platform offers free tools, in-depth reviews, and research-backed protocols.

Longevity science focuses on extending lifespan through interventions like caloric restriction, senolytics, and epigenetic reprogramming. Anti-aging usually targets cosmetic markers of aging. Biohacking encompasses both but prioritizes PerformanceSpan—not just living longer, but maintaining peak energy, cognition, and physical capacity throughout your life. It’s optimization for the highest quality years, not just quantity.

No. The most powerful biohacks are free: morning sunlight, nose breathing, sleep hygiene, movement, temperature regulation, and grounding. These foundational practices outperform most expensive gadgets. Equipment like HRV monitors ($100-200) and light therapy devices ($300-900) add precision, but they’re optional upgrades. Start with habits, then layer in technology as needed to support particular goals. Check out my free alternatives to expensive biohacks.