How to Biohack Your Diet: The Biohacker’s Nutrition Handbook

biohacking nutrition

Scientists and fitness experts recently began exploring biohacking nutrition, as a tool for optimizing body functions. What they usually do is a enforce list of necessary nutrition adjustments. Through this, they are able to support bodily functions with the adequate nutrients. In such a way, the body becomes as efficient as possible.

When you biohack your diet, you are basically optimizing your diet to improve your digestion and cognitive function. However, nutritional needs can vary in different individuals. Most commonly, this is based on the individual’s genetic composition. You, therefore, have to understand your genetic structure and nourish your body entirely.

Biohacking nutrition is not a difficult task to accomplish. Let’s look over at some important biohacking nutrition tips, which may one day save your life.

Tips for Biohacking Nutrition

The biohacking nutrition tips discussed below are excerpted from the Biohacker’s Handbook on Nutrition, by a team of nutrition and medical experts. As a result, the team of biohackers compiled a list of the most effective and unique nutrition biohacks.

  • Maximize natural foods for your digestive health

A lot of people take probiotics, digestive enzymes, and other supplements to improve digestion. However, there are many natural foods that can also boost your digestive health. Fresh carrot juice, for example, supports the mucous membranes of intestines. Another good example is celery juice, which promotes intestinal movements and alleviates constipation.

Carminatives like orange, thyme, ginger, and garlic help reduce gas in the intestines. Bitters like Jerusalem artichoke, yellow gentian, and angelica roots stimulate the production of stomach acids and digestive enzymes. The list of natural foods that support digestion and enhance digestive health is endless.

  • Eat more vegetables

When thinking of natural foods to eat, a copious amount of plants should find their place on your diet. Consume a handful of berries and smaller amounts of other fruits. The book illustrates that the ideal diet should contain 1 part fruits, 2 parts berries, and 3 parts vegetables. This is one of the most potent biohacking tips for biohacking weight loss.

  • Avoid tinfoil

Tinfoil finds its place in the kitchen, mostly for oven or grill cooking. Its purpose is steaming both meat and fish. Tinfoil is good because it decreases the formation of glycotoxins and Heterocyclic amines (HCAs). Meanwhile, tinfoil increases (up to 6 times) the amount of aluminum in food. This amount is already at the upper limit of the safe range for daily aluminum intake.

  • Biohack your sea salt and raw honey

Rather than eating your salt and honey plain, you can biohack them to increase their nutritional density. With that, you will also manage to make them more flavorful. Consider mixing salt with dried herbs like rosemary, mint, and basil. As for honey, vanilla and spirulina will give it a nice touch of flavor and aroma.

  • Know and understand your genes

The NTNU recently did a research on the genes and nutrition. Once done, the research concluded that reducing your sugar intake significantly diminishes the risk of numerous genetic diseases. Notable among these diseases are cardiovascular diseases, diabetes, dementia, and some types of cancer.

Unarguably, there is a close link between nutrition and genetics. This close link is what biohacking seeks to explore. Genes have a wide range of effects on metabolism. And since genes differ from person to person, the same diet will not produce the same results for everyone. As such, it is relevant to know and understand your genes, and effectively biohack your diet.

For instance, caffeine has a strong negative effect on bone health. However, this negative effect happens due to the vitamin D receptor (VDR) gene. CYP1A2 gene also connects with the ability of the body to eliminate caffeine from the system. So then, it is clear that the same caffeine level may affect individuals differently.

Other genes to pay particular attention to include Apolipoprotein E, Peroxisome Proliferator-activated Receptor Gamma (PPARG), variant rs4988235 of the MCM6 gene, and more.

  • Choose your cinnamon carefully

There are many types of cinnamon on the market today. One of the most popular sorts is Chinese cassia, or (Cinnamomum cassia). This is so because Chinese cassia has very high amounts of coumarin, a certain liver toxin.

The safest type of cinnamon is Ceylon cinnamon, or (Cinnamomum zeylanicum). However, this is also a very rare and expensive spice to find. It contains a low quantity of coumarin and is very good for controlling blood sugar levels.

  • Balance your animal product consumption

Balancing animal products consumption is one more thing that biohacks nutrition. When it comes to meat consumption, most people eat only muscle meat and steak. At the same time, they consciously skip the consumption of organ meat and bones.

Since different animal parts deliver different amino acids to the body, there could be a bodily amino acid level imbalance. Muscle meat, for instance, is rich in methionine but very scarce in glycine. Glycine is abundant in connective tissue, bone marrow, and skin.


The Biohacker’s Handbook on Nutrition is a 170-page book, with references from over 450 scientific sources. Biohacking nutrition is not one of those “try this plan” food concepts. It is a scientific approach to boosting your health through dieting properly.

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