You have probably seen influencers promoting red light therapy as a remedy to skin imperfections, or heard about an American entrepreneur Bryan Johnson who spends around $2 million per year trying to reverse his biological age. Both are the polar expressions of the same major trend — biohacking. Once the domain of tech geeks, it now sits firmly in the mainstream, promising a stronger body, better sleep, sharper mind and even longer life — depending on who you ask. But does any of it actually get the job done, and where do you even start?

Biohacking is essentially an attempt to optimise your body and mind. That can mean anything from improving visible aspects to extending the lifespan.

Oddly enough, many of us follow biohacking practices without even realising it. Caffeine in your morning brew, for example, is nothing less than a non-prescription nootropic — a stimulant that increases alertness and improves concentration, but may also cause side effects like anxiety and insomnia. Track your cycle with Stardust, wake up with a sunrise alarm clock or wear a Whoop? Congratulations, you are a biohacker — well, in a way.

Since the movement is so wide and scientifically undefined, there is no general answer, simply because some practices and technologies are well-researched and backed by studies, while others are relatively new and understudied, or largely speculative and don’t work. Certain efforts may even be harmful, so before trying anything it is crucial to be critical and do your homework.

Technically, biohacking is a new name for something humanity has been doing for centuries — trying to find ways to be healthier, look better, and extend the lifetime. Today we all live in a fast-paced, ever-changing, and demanding environment, but also become more mindful. We face countless obstacles and experience significant stress, which affects both our mental state and our body. As a result, we start looking for ways to feel better. Here comes biohacking, with wearables helping us track what is happening inside our body, while influencers make it aesthetic. Suddenly, all these practices give us a sense that we are in control of our lives.

If you are stepping onto this path, start by building a healthy lifestyle and adopting practices with proven effectiveness. Begin with foundational pillars such as regular physical activity, high-quality sleep, a balanced diet built around whole foods and rich in nutrients, and stress management.

It is wise to consult your GP and run basic tests to identify your deficiencies so you can target them more effectively — especially if you are considering taking any supplements.

The market has no shortage of the craziest products and devices aimed at biohackers — from infrared sauna blankets, smart spoons for low-sodium diet, and even robots that help you breathe and sleep. But do you really need it all?

Going to a regular sauna, adding less salt to your meals, practicing yoga and breathing techniques can deliver similar results, give you more control over your behavioral patterns, and save you significant amounts of money.

Yes, many gadgets — like wearables — can raise your awareness about your activity, sleep quality and recovery, but if you don’t have specific issues to tackle, obsession with stats may only stress you out.

If you still want to integrate biohacking tech into your life, start by figuring out your actual needs (ideally with the help of the medical professionals) and opt for scientifically supported practices.