All BioHarmony Ratings
The Outliyr BioHarmony Score is a 0–10 rating that weighs every intervention across 6 upside dimensions (efficacy, evidence, durability, speed, breadth, bioindividuality) and 7 downside dimensions (safety, side effects, cost, effort, dependency, reversibility). Scores fall into 6 tiers, from Top Tier down to Skip. Every rating below is sorted by score by default and filterable by tier, category, or use case.
71 of 71 interventions
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Tier
Category
Use case
Density
| Compare | Tried? | Intervention | Category | Score / 10 | Tier | Best for |
|---|---|---|---|---|---|---|
| HRV Biofeedback | Wearable & Tracker | 8.5/10 | ✅ Top-tier | Stress resilience, anxiety reduction, athletic recovery, chronic pain management | ||
| Creatine Monohydrate | Amino Acid | 8.3/10 | ✅ Top-tier | Creatine is a nitrogenous organic acid stored primarily in skeletal muscle that buffers the… | ||
| Magnesium | Vitamin & Mineral & Nutrient | 8.3/10 | ✅ Top-tier | Adults eating a Western diet (50 to 80 percent are deficient), anyone with poor sleep quality, migraine sufferers, mood and anxiety support, athletes with accelerated turnover, elderly populations with absorption decline, anyone on PPIs or diuretics, people taking vitamin D (magnesium is cofactor for D metabolism), and anyone seeking the single broadest-benefit lowest-risk supplement available. | ||
| Norwegian 4×4 | Cardiovascular | 8.0/10 | ✅ Top-tier | VO2max improvement with minimum time investment; heart-failure cardiac rehab under supervision; aging adults rebuilding peak aerobic capacity; athletes cycling block periodization; anyone wanting the strongest single all-cause-mortality lever per unit of time. | ||
| Neurofeedback | Neurostimulation & Neurofeedback | 8.0/10 | ✅ Top-tier | ADHD (especially stimulant-alternative contexts and QEEG-confirmed theta excess); treatment-resistant epilepsy adjunct (AAN Level B evidence); PTSD where talk therapy has plateaued; athletes with previous TBIs; cognitive performance optimization for knowledge workers; meditation-curious users wanting measurable biofeedback; anyone investing in durable medication-free brain optimization willing to commit to 20+ sessions. | ||
| Electrolytes | Vitamin & Mineral & Nutrient | 8.0/10 | ✅ Top-tier | Athletes, keto/low-carb dieters, fasters, hot-climate residents, sauna users, anyone with mineral-poor diets, and anyone experiencing fatigue, cramps, or headaches that may be dehydration-related. One of the highest-impact, lowest-risk interventions available. | ||
| Vitamin D3 + K2 | Vitamin & Mineral & Nutrient | 8.0/10 | ✅ Top-tier | Anyone with documented 25(OH)D 40° latitude residents Oct-Mar, dark-skinned individuals at higher latitudes, indoor workers, post-menopausal women for bone, autoimmune patients (VITAL substudy 22% reduction in autoimmune incidence at 2000 IU/day), pregnancy. | ||
| Taurine | Vitamin & Mineral & Nutrient | 7.9/10 | 💪 Strong recommend | Adults over 40 (Singh 2023 plasma decline), hypertensives at SBP 130-150, CHF patients adjunctively, type 2 diabetics, vegans and vegetarians, endurance athletes, sleep optimizers needing a non-sedating GABAergic adjunct, biohackers layering mitochondrial protocols. | ||
| Astaxanthin | Vitamin & Mineral & Nutrient | 7.9/10 | 💪 Strong recommend | Antioxidant protection, eye health, endurance athletes, skin photoprotection | ||
| Blood Flow Restriction Training | Resistance & Strength | 7.9/10 | 💪 Strong recommend | Post-surgical rehab, adults 60+ building muscle, athletes in-season or deloading | ||
| Molecular Hydrogen | Vitamin & Mineral & Nutrient | 7.9/10 | 💪 Strong recommend | People with elevated oxidative stress or chronic inflammation (metabolic syndrome, autoimmune, high training volume); radiotherapy adjunct; post-cardiac-arrest care (Japan-approved); athletes targeting exercise recovery; individuals with inadequate fiber/gut bacteria for endogenous H2; anyone wanting near-zero-risk anti-inflammatory stack addition. | ||
| Zone 2 Cardio | Cardiovascular | 7.8/10 | 💪 Strong recommend | Anyone optimizing healthspan and longevity (highest evidence-base aerobic stimulus per hour); sedentary adults building a cardiorespiratory base; mid-life adults addressing mitochondrial decline; people who can't tolerate higher-intensity work due to joint or cardiac limitations; metabolic-syndrome and prediabetes populations. | ||
| Red Light Therapy | Light Therapy | 7.8/10 | 💪 Strong recommend | Adults seeking skin health, photoaging reduction, androgenetic alopecia, joint pain relief, muscle recovery, thyroid antibody reduction, mood support, wound healing acceleration, and mitochondrial upregulation. Particularly strong fit for shift workers, indoor-dominant lifestyles, post-surgical recovery, and anyone layering mitochondrial protocols (CoQ10, PQQ, urolithin A, creatine). | ||
| Glycine | Vitamin & Mineral & Nutrient | 7.7/10 | 💪 Strong recommend | Adults 50+ seeking sleep, glutathione restoration, or collagen synthesis support. Also vegans/vegetarians, shift workers, and anyone on a non-clozapine antipsychotic regimen using glycine as an adjunct. | ||
| Essential Amino Acids (EAAs) | Amino Acid | 7.7/10 | 💪 Strong recommend | Travelers, fasted trainers, cutters, adults 60+ for sarcopenia prevention, vegans with leucine-deficient plant protein sources, and post-surgical or bed-rest populations. KYOWA or Ajipure fermentation-derived free-form products without sweeteners or dyes. | ||
| Thymosin Alpha-1 | Immune Peptide | 7.5/10 | 💪 Strong recommend | Adults over 40 with age-related immune decline, frequent travelers, post-illness or post-surgery recovery, elderly seeking enhanced vaccine response | ||
| L-Theanine | Amino Acid | 7.5/10 | 💪 Strong recommend | Anyone stacking caffeine or stimulants who wants alert-calm instead of jitters; stress-prone individuals before public speaking, presentations, or sleep onset; meditators looking to deepen the practice; users who tolerate prescription anxiolytics poorly. | ||
| Infrared Sauna | Sauna & Heat Therapy | 7.3/10 | 💪 Strong recommend | Adults with cardiovascular risk factors seeking endothelial and blood pressure improvements; individuals with chronic pain, fibromyalgia, or rheumatoid arthritis; mood optimization and mild-to-moderate depression; detoxification protocols for heavy metal or persistent organic pollutant burden; athletes targeting recovery and heat acclimation; biohackers pairing IR photobiomodulation with systemic heat stress. | ||
| Saffron (Crocus sativus) | Botanical Extract (non-adaptogenic) | 7.3/10 | 💪 Strong recommend | Adults with mild-to-moderate low mood, PMS/PMDD, sleep fragmentation, early AMD, or anyone building a low-risk stack that wants a serotonergic tone without SSRI side effects. Particularly useful as an SSRI-adjunct or tapering support tool under clinician guidance. | ||
| Full-Body EMS Training | Resistance & Strength | 7.3/10 | 💪 Strong recommend | Travelers, sarcopenic elders, athlete rehab, lean mass preservation, chronic LBP | ||
| Shilajit | Adaptogenic Herb | 7.3/10 | 💪 Strong recommend | Anyone seeking a broad-spectrum mineral and bioactive supplement with multi-system effects, particularly for testosterone support, fertility, bone health, and energy. The centuries of traditional use across multiple cultures provides meaningful confidence beyond the small modern evidence base. Source from reputable vendors with third-party heavy metal testing (PrimaVie/Nootropics Depot, Purblack). | ||
| BPC-157 | Growth & Repair Peptide | 7.3/10 | 💪 Strong recommend | Acute soft-tissue recovery, gut healing, versatile healing peptide | ||
| PEMF Therapy | PEMF | 7.3/10 | 💪 Strong recommend | Nonunion fracture healing (FDA-cleared); osteoarthritis pain management; post-surgical recovery (pain/edema reduction); rheumatoid arthritis inflammation adjunct; anyone recovering from acute musculoskeletal injury; biohackers willing to invest in a validated device for chronic inflammation and recovery support. | ||
| Vagus Nerve Stimulation | Neurostimulation & Neurofeedback | 7.2/10 | 💪 Strong recommend | People with low baseline HRV, chronic stress, autonomic dysregulation, or post-concussion syndrome; wind-down protocol before sleep; migraine or cluster headache sufferers (consider gammaCore specifically, FDA-cleared); biohackers seeking passive zero-risk autonomic tools; adjunct for anxiety or depression under clinical care. | ||
| Lactoferrin | Substance | 8.8/10 | ||||
| Whole Body Vibration | Other Device | 7.2/10 | 💪 Strong recommend | Postmenopausal or osteopenic women using LMHF daily for bone density; frail or sarcopenic elders for strength and falls prevention; Parkinson's patients as a motor-symptom adjunct; chronic low back pain that has plateaued on PT; lifters pairing pivotal WBV with BFR; anyone over 60 as sarcopenia insurance. | ||
| Earthing | Practice & Lifestyle | 8.8/10 | ||||
| TB-500 | Peptide | 7.2/10 | 💪 Strong recommend | Active individuals recovering from acute soft tissue injuries (tendon, ligament, muscle strains); post-surgical healing; chronic tendinopathy or joint issues that have exhausted conventional approaches; users already comfortable with injectable peptides; biohackers combining with BPC-157 for the Wolverine synergistic healing stack. | ||
| Phosphatidylserine | Vitamin & Mineral & Nutrient | 7.1/10 | 💪 Strong recommend | Cognitively declining adults 55+ (FDA qualified health claim coverage), stressed individuals with elevated cortisol, ADHD pediatric adjunct (Manor 2012 PMID 22810197, Hirayama 2014), endurance athletes blunting exercise-induced cortisol (Starks 2008 PMID 18662395). | ||
| Ashwagandha | Adaptogenic Herb | 7.0/10 | 💪 Strong recommend | Chronically stressed adults (HPA dysregulation), poor sleep onset, men with stress-suppressed T (Lopresti 2019 +14.7% T), subclinical hypothyroid (Sharma 2018), athletes seeking mild ergogenic + cortisol-blunting effect; KSM-66 the safest default extract. | ||
| Spermidine | Vitamin & Mineral & Nutrient | 8.8/10 | ||||
| GHK-Cu | Growth & Repair Peptide | 6.9/10 | 👍 Worth trying | Topical skin regeneration, wound healing, longevity signaling | ||
| NMN (Nicotinamide Mononucleotide) | Exogenous Metabolite | 6.8/10 | 👍 Worth trying | Adults over 40 with declining NAD+ levels, particularly those with metabolic dysfunction, insulin resistance, or age-related physical decline. Best used as part of a multi-precursor NAD strategy (NMN + NR + niacin) alongside lifestyle fundamentals (exercise, fasting, sauna). Co-supplement with TMG for methyl donor preservation. | ||
| Senolytics (Fisetin + Quercetin) | Botanical Extract (non-adaptogenic) | 6.8/10 | 👍 Worth trying | Adults over 50 with measurable signs of age-related decline (reduced physical function, chronic low-grade inflammation, fibrotic conditions); biohackers who want the senolytic mechanism without pharmaceutical risk or prescription requirements; those with accelerated biological aging from chronic disease; anyone seeking a low-cost, low-effort, low-risk longevity intervention with strong preclinical rationale. | ||
| NR (Nicotinamide Riboside) | Exogenous Metabolite | 6.8/10 | 👍 Worth trying | Adults seeking NAD+ repletion with the strongest regulatory confidence (GRAS + NDI). Especially suitable for those who prioritize product quality assurance (Tru Niagen) over cost. Disease populations (Parkinson's, peripheral artery disease) have the most promising functional data. Best as part of a multi-precursor strategy. | ||
| Semax | Peptide | 6.8/10 | 👍 Worth trying | Nootropic users wanting acute cognitive lift with a low side-effect burden and some neuroprotective mechanistic rationale | ||
| Epitalon | Peptide | 6.8/10 | 👍 Worth trying | Adults 55+ with age-related melatonin decline, sleep disruption, or interest in pineal-axis longevity protocols | ||
| Calcium Alpha-Ketoglutarate (Ca-AKG) | Vitamin & Mineral & Nutrient | 6.8/10 | 👍 Worth trying | Adults 50+ with elevated epigenetic age (GrimAge, DunedinPACE, TruAge), postmenopausal women with osteopenia or osteoporosis, individuals with chronically elevated CRP/IL-6, and disciplined longevity stack builders accepting mechanism-trust over felt subjective effect. | ||
| Omega-3 Fatty Acids | Vitamin & Mineral & Nutrient | 6.8/10 | 👍 Worth trying | People with documented low Omega-3 Index (150 mg/dL), EPA-dominant adjunct for depression, pregnancy (DHA via algae), or rheumatoid arthritis pain reduction. Not a one-size-fits-all foundation. | ||
| Collagen Peptides | Amino Acid | 6.8/10 | 👍 Worth trying | Post-menopausal women (skin elasticity, bone mineral density), aging adults with joint issues (UC-II 40 mg specifically; Bello 2006 review), athletes during tendon recovery (peri-workout window per Shaw 2017), users wanting glycine pre-bed for sleep (3 g from 12 g collagen), and vegans who can't get any from diet. | ||
| Urolithin A | Exogenous Metabolite | 6.8/10 | 👍 Worth trying | Older adults, sedentary individuals, or anyone with compromised mitochondrial function seeking a well-tolerated mitophagy inducer. Especially compelling for the roughly 60% of people who cannot efficiently produce urolithin A from dietary ellagitannins. Use Mitopure (Timeline / Amazentis) specifically, as generic quality is unreliable. | ||
| Berberine | Botanical Extract (non-adaptogenic) | 8.8/10 | ||||
| Colostrum | Vitamin & Mineral & Nutrient | 6.7/10 | 👍 Worth trying | Athletes under heavy training loads seeking immune protection and gut barrier support. Also valuable during sick season for immune modulation. Use 20g/day powder for therapeutic doses. Look for IgG-standardized products (minimum 20-30% IgG by weight). | ||
| Tesamorelin | Growth & Repair Peptide | 6.6/10 | 👍 Worth trying | Central adiposity with high visceral fat resistant to training and diet, NAFLD or early NASH with elevated ALT, age-related cognitive complaints with low-normal baseline IGF-1, metabolic syndrome with HbA1c still in range. | ||
| Tongkat Ali (Eurycoma longifolia) | Adaptogenic Herb | 8.8/10 | ||||
| KPV | Immune Peptide | 6.6/10 | 👍 Worth trying | Anyone dealing with gut inflammation (IBD, colitis, IBS-inflammatory subtype) who wants a well-tolerated peptide with strong mechanistic rationale. Excellent in combination with BPC-157 (KPV handles inflammation, BPC handles tissue repair). | ||
| Lion’s Mane | Functional Mushroom | 8.8/10 | ||||
| MOTS-c | Other Peptide | 6.5/10 | 👍 Worth trying | Metabolically unhealthy, sedentary, or aging individuals seeking exercise-mimetic benefits who accept the research-compound risk profile. Best used as adjunct to exercise, not replacement. Nick recommends running an SS-31 cycle before MOTS-c. | ||
| TRE (Time-Restricted Eating) | Practice & Lifestyle | 8.8/10 | ||||
| Rapamycin | Pharmaceutical & Drug | 6.5/10 | 👍 Worth trying | Adults 50+ with measurable age-related immune decline who are comfortable with off-label pharmaceutical use; longevity-oriented biohackers with access to a prescriber and willingness to commit to quarterly blood work; those who tolerate periodic mouth sores and manage CYP3A4 interactions; individuals philosophically aligned with early-adopter geroscience interventions who understand the evidence base remains experimental. | ||
| Selank | Peptide | 6.5/10 | 👍 Worth trying | Acutely anxious individuals seeking a non-sedating anxiolytic alternative; users who want GABA-adjacent calming without benzodiazepine cognitive blunting or dependency risk; those exploring Russian neuropeptide pharmacology with a high tolerance for evidence uncertainty. | ||
| Metformin | Other Pharmaceutical | 8.8/10 | ||||
| Methylene Blue | Pharmaceutical & Drug | 6.2/10 | 👍 Worth trying | Adults with metabolic dysfunction, chronic fatigue, suspected mitochondrial compromise, cognitive fog, or who need an acute mental energy tool. Adjunct for Alzheimer's research context (though AZD7726/LMTX trial complexity applies), chemical rescue for methemoglobinemia (clinical indication), and emerging clinical use for refractory treatment-resistant depression under medical supervision. | ||
| SS-31 (Elamipretide) | Other Peptide | 6.1/10 | 👍 Worth trying | Diagnosed Barth syndrome patients on prescription Forzinity. Adults 60+ with documented mitochondrial dysfunction who can enroll in a trial or afford long runs. Peptide-literate biohackers with confirmed age-related mitochondrial decline (VO2max drop, muscle fatigue, post-COVID) who have already optimized the cheaper mitochondrial stack (CoQ10, urolithin A, NAD+ precursors, creatine). | ||
| TRT | Pharmaceutical & Drug | 6.0/10 | 👍 Worth trying | Men 35+ with documented hypogonadism (total T <300 ng/dL on two morning draws plus symptoms) who have already optimized sleep, body composition, sun exposure, micronutrient status, and stress; men with primary hypogonadism (testicular failure) where lifestyle won't restore levels; well-monitored under endocrinologist with quarterly labs (T, E2, hematocrit, PSA, lipids). | ||
| Semaglutide | Other Pharmaceutical | 6.0/10 | 👍 Worth trying | Obese adults with T2D, established CVD, or diabetic CKD who have tried lifestyle interventions without sustained success; patients with BMI ≥30 (or ≥27 with comorbidities) who need a pharmacologic weight-loss tool with cardiometabolic upside. | ||
| Tirzepatide | Peptide | 6.0/10 | 👍 Worth trying | Adults with BMI ≥35 and metabolic syndrome, T2D with HbA1c above 8% on failing metformin/SGLT2i, biopsy-confirmed MASH with F2-F3 fibrosis, moderate-to-severe obstructive sleep apnea resistant to PAP therapy, and high-CV-risk T2D patients targeting MACE reduction. Far better as a medical intervention than as a vanity tool. | ||
| CJC-1295 | Growth & Repair Peptide | 6.0/10 | 👍 Worth trying | Adults seeking growth hormone optimization for body composition, recovery, and sleep who are comfortable with daily injections and accept the theoretical IGF-1/cancer risk. Mod GRF 1-29 + Ipamorelin is the preferred protocol over DAC. | ||
| Apigenin | Botanical Extract (non-adaptogenic) | 5.9/10 | 👍 Worth trying | Anxious-baseline users wanting GABAergic calm without benzodiazepine class; biohackers building Huberman-style sleep stack; chamomile responders who want isolated form; people titrating low (50 mg) to test response. | ||
| HBOT (Hyperbaric Oxygen Therapy) | Device & Technology | 5.9/10 | 👍 Worth trying | Patients with FDA UHMS-approved indications first and foremost: decompression sickness, carbon monoxide poisoning, diabetic foot ulcers (despite the in mid-2025 meta-analysis retraction wave, the underlying clinical evidence remains), delayed radiation injury ([[Lin 2023](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005005.pub5/full) Cochrane](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005005.pub5/full) Grade B), necrotizing soft-tissue infections, refractory osteomyelitis, idiopathic sudden sensorineural hearing loss, compromised grafts and flaps, intracranial abscess, and the other 7 UHMS indications. Off-label: h | ||
| Modafinil | Eugeroic (wakefulness agent) | 5.8/10 | 👍 Worth trying | Modafinil is best for diagnosed narcolepsy and OSA patients (https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003724.pub3/full), shift-work sleep disorder patients managing inverted circadian schedules, MS-fatigue patients per an MS-fatigue meta-analysis meta, and selective off-label users running an intermittent travel-rescue or sleep-debt-rescue protocol like Nick's 25-50 mg, 2-3x/month pattern. Modafinil is best for COMT Val/Val genotype respond | ||
| Ozone Therapy | Therapy & Modality | 8.8/10 | ||||
| Keto (Ketogenic Diet) | Practice & Lifestyle | 8.8/10 | ||||
| C15 (Pentadecanoic Acid) | Vitamin & Mineral & Nutrient | 8.8/10 | ||||
| Retatrutide | Other Pharmaceutical | 5.5/10 | ⚖️ Neutral | Patients in active TRIUMPH Phase 3 clinical trials receiving Lilly-manufactured product | ||
| SLU-PP-332 | Research Compound | 5.3/10 | ⚖️ Neutral | Advanced biohackers with medical supervision who are studying exercise-mimetic pharmacology as a research interest, who have exhausted conventional exercise and nutrition optimization, and who explicitly accept that the evidence base is animal-only with unknown human safety. Not appropriate as a general performance intervention. | ||
| Ephedrine | Other Pharmaceutical | 5.2/10 | ⚖️ Neutral | Acute clinical contexts with rapid sympathomimetic action, screened users only: short-term Bronkaid OTC for adults with mild intermittent asthma symptoms when albuterol is unavailable; obstetric-anesthesia spinal-hypotension second-line under anesthesiologist control when phenylephrine is contraindicated; short cycled cutting protocol (6-8 weeks max) for screened bodybuilding competitors with normal CV workup, no MAOI/SSRI/TCA, no exercise in heat, willing to absorb the access friction and CV-monitoring discipline. | ||
| Resveratrol | Botanical Extract (non-adaptogenic) | 8.8/10 | ||||
| Celecoxib (Celebrex) | Other Pharmaceutical | 5.1/10 | ⚖️ Neutral | People with moderate-to-severe osteoarthritis or rheumatoid arthritis who have tried lifestyle interventions first and need pharmacological pain management, or those with a history of GI bleeding or ulcers who cannot tolerate traditional NSAIDs. Short-term acute pain (post-surgical, dental) where the single-dose NNT of 2.5 at 400 mg is competitive. Not a biohacker longevity or recovery play. | ||
| Dihexa | Research Compound | 4.7/10 | ⚠️ Caution | Researchers and informed self-experimenters specifically targeting neurodegenerative conditions who accept the oncogenic pathway risk, use short cycles, and source from verified vendors with third-party purity testing. | ||
| C60 (Buckminsterfullerene) | Research Compound | 8.8/10 |
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