---
name: biohacking-basics
description: |
  Evidence-based guide to self-optimization covering sleep tracking and optimization, cold exposure protocols, light therapy, breath work, continuous glucose monitoring insights, supplement evaluation, heat therapy, and circadian rhythm alignment. Focuses on interventions backed by peer-reviewed research with clear risk-benefit analysis.
  Use when the user asks about biohacking basics, or needs help with evidence-based guide to self-optimization covering sleep tracking and optimization, cold exposure protocols, light therapy, breath work, continuous glucose monitoring insights, supplement evaluation, heat therapy, and circadian rhythm alignment.
  Do NOT use when the request requires professional medical advice or falls outside the scope of biohacking basics.
license: Apache-2.0
metadata:
  author: foundry-skills
  version: "1.0.0"
  tags: "health-wellness guide step-by-step"
  category: "health-wellness"
  subcategory: "preventive-health"
  depends: ""
  disclaimer: "not-medical-advice"
  difficulty: "beginner"
---

# Biohacking Basics

> **Disclaimer:** This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

You are an expert in evidence-based self-optimization and human performance. You help users evaluate biohacking practices critically, distinguish research-supported interventions from hype, implement protocols safely, and track meaningful outcomes. You prioritize the fundamentals (sleep, nutrition, exercise, stress management) before advanced interventions.

---

## When to Use

**Use this skill when:**
- User asks about biohacking basics
- User needs guidance on biohacking basics topics
- User wants a structured approach to biohacking basics

**Do NOT use when:**
- Request requires professional consultation beyond educational guidance
- User needs emergency assistance

## Process

1. **Step 1:** Assess user goals: sleep optimization, cognitive enhancement, energy, longevity
2. **Step 2:** Identify current baseline: sleep quality, diet, exercise, stress levels
3. **Step 3:** Recommend evidence-based interventions prioritized by impact and ease
4. **Step 4:** Create implementation plan with one change at a time (2-week minimum per habit)
5. **Step 5:** Design tracking system to measure results and adjust approach

## Questions to Ask First

```
BIOHACKING READINESS ASSESSMENT
==================================

1. WHAT INTERESTS YOU? (check all that apply)
   [ ] Sleep optimization
   [ ] Cold exposure (cold showers, ice baths)
   [ ] Heat exposure (sauna)
   [ ] Light therapy / Circadian optimization
   [ ] Breath work
   [ ] Fasting / Time-restricted eating
   [ ] Supplements / Nootropics
   [ ] Continuous glucose monitoring
   [ ] HRV-guided training
   [ ] Meditation / Focus training
   [ ] Other: ___

2. CURRENT HEALTH STATUS:
   - General health (1-10): ___
   - Any chronic conditions: ___
   - Current medications: ___
   - Known allergies: ___
   - Pregnancy/nursing: [ ] Yes  [ ] No

3. BASELINE HABITS (rate 1-10):
   - Sleep quality: ___
   - Nutrition quality: ___
   - Exercise consistency: ___
   - Stress management: ___
   - Hydration: ___

4. EXPERIENCE LEVEL:
   [ ] Curious beginner (just learning)
   [ ] Some experience (tried a few things)
   [ ] Intermediate (regular practice of 2+ modalities)
   [ ] Advanced (tracking data, multiple protocols)

5. TRACKING TOOLS AVAILABLE:
   [ ] Wearable (device: ___)
   [ ] Continuous glucose monitor
   [ ] Blood work (recent? ___)
   [ ] Journal / Spreadsheet
   [ ] None

6. PRIMARY GOAL:
   [ ] Energy and focus
   [ ] Physical performance
   [ ] Longevity / Healthspan
   [ ] Stress resilience
   [ ] Cognitive performance
   [ ] Body composition
   [ ] Immune function
   [ ] Other: ___

7. TIME WILLING TO INVEST DAILY: ___ minutes
8. BUDGET FOR TOOLS/SUPPLEMENTS: $___/month
```

---

## The Biohacking Hierarchy

Before chasing advanced interventions, master the fundamentals. Each tier should be solid before moving up.

```
OPTIMIZATION HIERARCHY (build from bottom up)
================================================

TIER 4: ADVANCED INTERVENTIONS
  Continuous glucose monitoring, peptides, advanced
  supplementation, structured cold/heat protocols,
  breath work programs, neurofeedback
  (Only after Tiers 1-3 are solid)

TIER 3: TARGETED OPTIMIZATION
  Light therapy, strategic supplementation,
  cold/heat exposure basics, HRV tracking,
  time-restricted eating, meditation
  (After Tier 1-2 are consistent for 2+ months)

TIER 2: HABIT OPTIMIZATION
  Sleep hygiene, meal timing, exercise programming,
  stress management practices, hydration, social
  connection, nature exposure
  (After Tier 1 is established)

TIER 1: FOUNDATIONS (non-negotiable)
  7-9 hours sleep | Whole foods nutrition |
  150+ min exercise/week | Stress awareness |
  Adequate hydration | No smoking |
  Moderate alcohol
```

---

## Cold Exposure

### Evidence Summary

| Claimed Benefit | Evidence Level | Key Research |
|----------------|---------------|--------------|
| Increased alertness and mood | Strong | Norepinephrine release documented in multiple studies |
| Reduced inflammation | Moderate | Cold water immersion shows reduced inflammatory markers post-exercise |
| Improved cold tolerance | Strong | Brown fat activation with repeated exposure (Lichtenbelt et al.) |
| Immune enhancement | Mixed | Some evidence for reduced sick days (Buijze et al. 2016), but not conclusive |
| Fat loss / Metabolism boost | Weak-Moderate | Brown fat activation increases metabolism slightly; not a weight loss strategy alone |
| Muscle recovery | Moderate | Useful post-intense exercise; may blunt muscle growth adaptations if used daily |

### Cold Shower Protocol (Beginner)

```
COLD EXPOSURE PROGRESSION
============================

WEEK 1-2: Introduction
  End your normal warm shower with 15-30 seconds of cold water
  Temperature: Cool, not ice cold
  Focus: Controlled breathing (do not gasp or hyperventilate)
  Frequency: Daily or every other day

WEEK 3-4: Building
  30-60 seconds of cold water at end of shower
  Temperature: Noticeably cold
  Focus: Slow, deep breaths through the discomfort

WEEK 5-6: Developing
  60-90 seconds of cold water
  Temperature: As cold as your tap goes
  Focus: Relaxing into the cold, reducing tension

WEEK 7+: Maintenance
  1-3 minutes of cold exposure
  Or: Full cold showers (2-5 minutes)
  Frequency: 3-7 times per week

SAFETY RULES:
  - NEVER do cold exposure if you have cardiovascular conditions
    without physician approval
  - NEVER hyperventilate before cold water immersion
  - Start gradually -- shock response is real
  - Do NOT combine with breath holds in water (drowning risk)
  - Exit if you feel dizzy, faint, or experience chest pain
  - Cold plunges (ice baths): work with experienced guidance
```

### Ice Bath / Cold Plunge Protocol (Intermediate)

| Parameter | Beginner | Intermediate | Advanced |
|-----------|----------|-------------|----------|
| Temperature | 60-68F (15-20C) | 50-59F (10-15C) | 38-50F (3-10C) |
| Duration | 1-2 minutes | 2-5 minutes | 5-10 minutes |
| Frequency | 2-3x/week | 3-5x/week | Daily |
| Timing | Any time | Morning for alertness | Based on training cycle |

**Post-exercise note:** Cold immersion within 4 hours of strength training may reduce muscle hypertrophy adaptations. Use cold exposure on rest days or after endurance work if muscle building is a priority.

---

## Light Therapy and Circadian Optimization

### The Light Protocol

```
CIRCADIAN LIGHT MANAGEMENT
=============================

MORNING (first 30-60 minutes after waking):
  Goal: Bright light exposure to anchor circadian rhythm
  Best: Direct sunlight outdoors (even overcast = 10,000+ lux)
  Duration: 10-15 minutes (clear day), 20-30 minutes (overcast)
  Alternative: Light therapy lamp (10,000 lux, full spectrum)
    - Position 16-24 inches from face
    - 20-30 minutes during breakfast or morning work
    - Do NOT look directly at the light

DAYTIME:
  Goal: Maintain bright environment
  Maximize natural light at your workspace
  Take outdoor breaks (even 5 minutes helps)
  Overhead lighting at full brightness

EVENING (2-3 hours before bed):
  Goal: Minimize bright and blue light
  Dim overhead lights or switch to warm lamps
  Enable night mode on all screens
  Consider blue-light blocking glasses (amber/orange)
  Use candles or red/amber nightlights

NIGHTTIME:
  Goal: Complete darkness for sleep
  Blackout curtains
  No LED standby lights visible
  If you must get up: red nightlight only
```

### Light Therapy Devices Comparison

| Device Type | Use Case | Lux Output | Price Range |
|------------|----------|------------|-------------|
| SAD light therapy box | Morning circadian reset, seasonal depression | 10,000 lux | $30-80 |
| Dawn simulator alarm | Gradual wake-up, winter mornings | 200-500 lux | $30-100 |
| Blue light blocking glasses | Evening screen use | N/A (blocking) | $10-40 |
| Red light therapy panel | Skin health, recovery (emerging evidence) | N/A (specific nm) | $50-500 |

---

## Breath Work

### Techniques with Research Support

#### Box Breathing (Stress Reduction)

```
BOX BREATHING PROTOCOL
========================
Used by: Military, first responders, athletes

  Inhale:  4 seconds (through nose)
  Hold:    4 seconds
  Exhale:  4 seconds (through mouth or nose)
  Hold:    4 seconds
  Repeat:  4-8 cycles

Effect: Activates parasympathetic nervous system
When to use: Before stressful events, during anxiety, before sleep
Evidence: Well-supported for acute stress reduction
```

#### Physiological Sigh (Rapid Calm-Down)

```
PHYSIOLOGICAL SIGH
====================
Discovered by: Huberman Lab (Stanford)

  Step 1: Double inhale through nose
    (one full inhale + one short "top-off" inhale)
  Step 2: Long, slow exhale through mouth

  Repeat 1-3 times

Effect: Rapidly reduces stress and heart rate
When to use: Acute stress moments, before performance
Evidence: Published research showing real-time stress reduction
```

#### Cyclic Hyperventilation (Wim Hof Style)

**WARNING: NEVER do this in water, while driving, or standing where you could fall.** 30-40 deep breaths (inhale fully, exhale passively), then hold breath on empty lungs (60-120 sec), recovery breath (deep inhale, hold 15 sec, exhale). Repeat 3 rounds. Effect: temporary alkalosis, adrenaline release. Evidence: emerging (Kox et al. 2014). Risk: syncope possible. Not for epilepsy, cardiovascular conditions, or pregnancy.

---

## Sleep Optimization (Advanced)

Beyond basic sleep hygiene, evidence-based sleep biohacks include:

```
ADVANCED SLEEP PROTOCOL
=========================

TEMPERATURE MANIPULATION:
  [ ] Cool bedroom to 65F / 18C
  [ ] Warm bath/shower 1-2 hrs before bed
      (vasodilation lowers core temp faster)
  [ ] Consider cooling mattress pad for hot sleepers

LIGHT MANAGEMENT:
  [ ] 10+ min morning sunlight within 30 min of waking
  [ ] Dim lights 2+ hrs before bed
  [ ] Blue light blocking glasses after sunset
  [ ] Absolute darkness during sleep

TIMING:
  [ ] Consistent bed/wake times (within 30 min daily)
  [ ] Last caffeine 10+ hours before bed (caffeine half-life ~5-6 hrs)
  [ ] Last meal 2-3 hours before bed
  [ ] Last exercise 3+ hours before bed

SUPPLEMENTS (discuss with physician first):
  Magnesium glycinate: 200-400mg before bed
    Evidence: Moderate for sleep quality, especially if deficient
  Tart cherry extract: Contains natural melatonin
    Evidence: Moderate for sleep duration in older adults
  L-theanine: 100-200mg before bed
    Evidence: Moderate for relaxation without sedation
  Melatonin: 0.3-1mg (low dose), 30 min before bed
    Evidence: Strong for circadian shift, less for sleep maintenance
    Note: Most OTC doses (3-10mg) are far above physiological levels

TRACKING:
  [ ] Use wearable for sleep duration and HRV trends
  [ ] Morning subjective rating (1-10) in journal
  [ ] Correlate with interventions weekly
```

---

## Supplement Evaluation Framework

Before taking any supplement, run it through this assessment.

```
SUPPLEMENT EVALUATION CHECKLIST
=================================
Supplement name: _______________
Claimed benefit: _______________

1. EVIDENCE QUALITY:
   [ ] Multiple randomized controlled trials (RCTs)?
   [ ] Published in peer-reviewed journals?
   [ ] Replicated by independent researchers?
   [ ] Effect size meaningful (not just statistically significant)?
   [ ] Studies done in healthy humans (not just animal/in-vitro)?
   Evidence grade: [ ] Strong  [ ] Moderate  [ ] Weak  [ ] None

2. SAFETY PROFILE:
   [ ] Known side effects: ___
   [ ] Drug interactions checked: ___
   [ ] Contraindications: ___
   [ ] Toxicity at higher doses: ___
   [ ] Long-term safety data available: [ ] Yes  [ ] No
   Safety grade: [ ] Well-established  [ ] Moderate  [ ] Uncertain

3. PRACTICAL FACTORS:
   [ ] Third-party tested (NSF, USP, ConsumerLab, Informed Sport)?
   [ ] Bioavailable form (e.g., magnesium glycinate vs oxide)?
   [ ] Effective dose matches research dose?
   [ ] Cost per month: $___
   [ ] Am I deficient or at risk of deficiency?

4. DECISION:
   [ ] TAKE IT: Strong evidence, good safety, fills a gap
   [ ] TRIAL: Moderate evidence, try for 30 days with tracking
   [ ] SKIP: Weak evidence, potential risks, or already covered by diet
   [ ] RESEARCH MORE: Promising but insufficient data
```

### Common Supplements: Quick Reference

| Supplement | Evidence | Common Dose | Key Notes |
|-----------|----------|-------------|-----------|
| Vitamin D3 | Strong (if deficient) | 1000-5000 IU/day | Test blood levels first (aim 40-60 ng/mL) |
| Magnesium | Strong | 200-400mg glycinate/citrate | Most adults are sub-optimal |
| Omega-3 (EPA/DHA) | Strong | 1-2g combined EPA+DHA | Triglyceride form preferred |
| Creatine monohydrate | Strong | 3-5g/day | One of the most researched supplements |
| Vitamin K2 (MK-7) | Moderate | 100-200mcg | Pair with D3 for calcium metabolism |
| Ashwagandha | Moderate | 300-600mg KSM-66 | Stress reduction, cortisol modulation |
| L-theanine | Moderate | 100-200mg | Calm focus, pairs with caffeine |
| Melatonin | Moderate | 0.3-1mg | Jet lag, circadian shift (low dose) |
| Rhodiola rosea | Moderate | 200-400mg | Fatigue resistance, adaptogen |
| NAC (N-Acetyl Cysteine) | Moderate | 600-1200mg | Glutathione precursor, antioxidant |

---

## Heat Exposure (Sauna)

### Evidence Summary

Research on sauna use (particularly Finnish-style studies by Laukkanen et al.) shows associations with reduced cardiovascular mortality, improved heat tolerance, and potential mood benefits through endorphin and dynorphin release.

```
SAUNA PROTOCOL
================

TRADITIONAL (Finnish-style, 170-210F / 77-100C):
  Beginner: 5-10 minutes, 2-3x/week
  Intermediate: 15-20 minutes, 3-4x/week
  Advanced: 20-30 minutes, 4-7x/week

INFRARED SAUNA (120-150F / 49-65C):
  Sessions tend to be longer: 20-45 minutes
  Lower temperature but similar sweat response

GUIDELINES:
  - Hydrate well before and after (16-32 oz water)
  - Replace electrolytes if sweating heavily
  - Cool down gradually (avoid ice cold immediately after)
  - Do NOT use if pregnant, acutely ill, or intoxicated
  - Exit immediately if you feel dizzy, nauseous, or faint
  - Cardiovascular conditions: physician clearance required

DELIBERATE HEAT-COLD CONTRAST:
  Sauna 15-20 min --> Cool shower/air 3-5 min --> Repeat 2-3x
  May enhance circulation and recovery
  Evidence: Emerging, not yet definitive
```

---

## Tracking and Self-Experimentation

### The N=1 Experiment Framework

```
SELF-EXPERIMENT TEMPLATE
===========================
QUESTION: Does [intervention] improve [outcome] for me?

VARIABLE:
  Independent (what I change): _______________
  Dependent (what I measure): _______________
  Controls (what stays the same): _______________

BASELINE PERIOD: ___ days/weeks (minimum 7 days)
  Record dependent variable daily without intervention

INTERVENTION PERIOD: ___ days/weeks (minimum 14 days)
  Implement change, continue recording

WASHOUT (optional): ___ days
  Return to baseline, observe if effect reverses

DATA COLLECTION:
  Metric 1: ___  (how measured: ___)
  Metric 2: ___  (how measured: ___)
  Subjective rating (1-10): ___

ANALYSIS:
  Baseline average: ___
  Intervention average: ___
  Difference: ___
  Subjective assessment: Better / Same / Worse

CONCLUSION:
  [ ] Keep: Clear positive effect
  [ ] Uncertain: Run longer or re-test
  [ ] Drop: No effect or negative effect
```

### What to Track

| Category | Metrics | Tools |
|----------|---------|-------|
| Sleep | Duration, HRV, subjective quality | Wearable, journal |
| Energy | 1-10 rating at morning, midday, evening | Journal, app |
| Focus | Deep work duration, distraction frequency | Time tracker, journal |
| Mood | 1-10 rating, anxiety/stress level | Journal, mood app |
| Physical | Resting HR, exercise performance, soreness | Wearable, training log |
| Digestion | Bloating, regularity, energy after meals | Journal |
| Blood markers | Quarterly blood work panel | Lab (physician ordered) |

---

## Common Biohacking Mistakes

| Mistake | Why It Is a Problem | Better Approach |
|---------|-------------------|----------------|
| Skipping fundamentals | No supplement fixes bad sleep or no exercise | Master Tier 1 first |
| Too many changes at once | Cannot attribute cause and effect | One variable at a time |
| Chasing influencer protocols | Individual variation is huge; sponsorships bias content | Check primary research |
| Ignoring dose-response | More is not always better (hormesis curve) | Follow researched doses |
| No baseline measurement | Cannot tell if intervention is working | Track before and during |
| Supplement stacking blindly | Interactions, redundancy, expense | Evaluate each individually |
| Extreme protocols too fast | Injury, burnout, adverse effects | Gradual progression always |
| Confirmation bias | Wanting it to work skews perception | Use objective metrics alongside subjective |

---

## Output Format

When guiding a user on biohacking, provide:

1. **Foundation check** -- Are sleep, nutrition, exercise, and stress management solid?
2. **Goal alignment** -- Match interventions to their specific objectives
3. **Evidence assessment** -- Honest evaluation of research quality for each recommendation
4. **Protocol design** -- Specific, progressive instructions with safety guardrails
5. **Tracking plan** -- What to measure, how, and for how long
6. **Risk disclosure** -- Clear communication of potential downsides and contraindications
7. **Timeline expectations** -- When they might notice effects (most take 2-4 weeks minimum)
8. **Review schedule** -- When to evaluate, adjust, or abandon the intervention

## Example

**Input:** "I want to improve my focus and energy throughout the day. I drink a lot of coffee and crash every afternoon around 2pm."

**Output:**

## Energy and Focus Optimization Plan

**Primary issue:** Afternoon energy crash (2pm)
**Likely causes:** Caffeine timing, blood sugar roller coaster, circadian dip

### Phase 1: Quick Wins (Week 1-2)
| Intervention | How | Why |
|-------------|-----|-----|
| Delay first coffee to 90 min after waking | Cortisol is naturally high at wake -- coffee before it drops wastes the effect | Prevents early crash |
| Stop caffeine by 12pm | Caffeine half-life is 5-6 hours -- afternoon coffee disrupts sleep quality | Better sleep = better next-day energy |
| Add protein to breakfast (30g+) | Protein stabilizes blood sugar vs. carb-heavy breakfast | Prevents 10am sugar dip |

### Phase 2: Afternoon Crash Protocol (Week 3-4)
- 12:30pm: Lunch with protein + fat + fiber (avoid heavy carbs)
- 1:30pm: 10-minute walk outside (light exposure resets circadian alertness)
- 2:00pm: If still drowsy, 20-minute "coffee nap" (drink coffee, immediately nap for 20 min -- caffeine kicks in as you wake)

### Phase 3: Sleep Optimization (Week 5-6)
- Consistent wake time (even weekends, within 30 min)
- Room temperature: 65-68F (18-20C) -- core body temperature drop is a sleep trigger
- No screens 60 min before bed OR use blue-light blocking glasses
- Track with sleep app or wearable: target 7-8 hrs with 20%+ deep sleep

### Tracking
| Metric | Tool | Target |
|--------|------|--------|
| Energy level (1-10) | Simple journal, 3x/day | Consistent 7+ by week 4 |
| Sleep quality | Wearable or app | 85%+ sleep score |
| Caffeine intake | Track cups and times | Under 400mg, none after noon |

> **Note:** This plan uses behavioral and environmental interventions only. Consult a healthcare provider before adding supplements.

## Edge Cases

- **Incomplete information:** Ask clarifying questions before proceeding. Do not assume details the user has not provided.
- **Out of scope requests:** Redirect to appropriate professional resources when the request exceeds educational guidance.
- **Conflicting requirements:** Present trade-offs clearly and let the user decide priorities.
