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The mantra of achieving more with each passing day has been a driving force in biohacking. However, in 2024, there’s an intriguing shift . While performing at a high level remains a primary goal, the approach has taken a turn toward a more deliberate and measured pace. This year, biohackers are embracing the “chill,” slowing down and prioritizing balancing their autonomic nervous system through a blend of physical and mental tools.
Biohacking has got some bad rep from headlines concerning gene editing. However, it’s rooted in a much more natural practice. It’s all about the pursuit of unlocking your body’s full potential and feeling and performing your best. Biohacking encompasses your personal toolkit for upgrading your physical, emotional, mental and spiritual game. Picture it as a journey where you try out different tricks and apply advanced tools and technologies—tweaking your diet, using wearables, or looking at sunlight for at least five minutes within an hour of waking up—all in the name of figuring out what works best for you.
Fasting protocols and wearables continue to make a buzz, and saunas are still a hot topic—pun intended. But 2024 gives room to a new wave of five biohacking trends that beckon a more personalized and home-centric approach.
Once reserved for elite athletes or advanced recovery facilities, ice plunges are becoming a staple for biohackers seeking enhanced recovery and a cognitive boost within the comfort of their homes. The end of 2023 saw a surge of options for chilling in an ice-cold tub from easy-to-set-up inflatables to luxurious plunges, and that surge is far from over yet.
According to a market research report, the global cold plunge market size reached $324.6 million in 2023 and is expected to reach $464 million by 2032.
Samuel Whiting, director of performance at Edge Theory Labs, says there’s a lot of “cold curiosity” right now. “People are starting to engage with the stimulus of cold water immersion,” he says, noting that everyone has a different entry point from turning the shower cold to polar plunging in an icy lake. He adds it’s an ancient practice with a modern twist. “People are coming to the cold for so many different reasons, whether they’re grieving, at a season of loss, working with physiological ailments, or wanting to use it to activate something they’re creating in their life,” Whiting says, noting the beauty of how accessible these cold tubs have become, whether at a facility, at a friend’s house or home.
Sure, you can fill your bathtub and toss in ice bags from the grocery store without breaking the bank. However, for a more professional touch, these three brands are worth exploring.
Ever tackled a 45- to 60-minute zone 2 cardio session and wondered, “Is this effort enough?” or “Why is it so challenging to maintain training in that zone?”
With HIIT classes getting all the buzz, zone 2 cardio remains underrated. Thanks to thought leaders such as Andrew Huberman and Peter Attia though, this moderate-intensity training has gained prominence.
Gary Brecka, biohacker and co-founder of 10x Health Systems, highlights the struggle to stay at a slow pace, often feeling insufficiently intense. He says, “The effort does not seem beneficial to the athlete, and the tendency is to leave zone 2 and push harder to ‘feel’ the intensity.”
However, in this case, more isn’t always better. Brecka explains that “the little-known benefit of zone 2 cardio, in my opinion, is the increase in mitochondrial density. Meaning that it is known to increase the total density (number) of mitochondria in the muscle cell.”
Whether you’re a pro-biohacker or a rookie, you may know that mitochondrial health is a high priority. Being the battery in each of your cells, more mitochondria means greater energy production and better performance.
Brecka also adds that there is an increase in lactate clearance that helps to improve athletic performance. “Most of the literature points to athletes benefiting from consistent zone 2 training to keep their level of athletic performance at peak levels.”
As the intensity of your training increases, the body taps into different energy sources. Zone 2 primarily utilizes fat as its energy source, hence the delay in fatigue. Plus, cells also use the lower levels of lactate as fuel without reducing performance.
Additional benefits include improved heart health, better endurance and increased power.
To hit your zone 2 heart rate, work at 60-70% of your maximum heart rate and keep it there. To calculate your max heart rate take 220 minus your age.
Attia recommends incline walks or riding a stationary bike as your best zone 2 cardio options as they allow you to have steady control of your intensity throughout those workouts. If you don’t have an active heart rate monitor, target the “zone” by maintaining a pace where you can still have a conversation while doing it.
