Transcription
Today I am ranking the best and worst biohacks from F-tier dumpster fires all the way up to S-tier. You actually live longer. Some of these biohacks are great, some are eh, and some should come with a warning label that just says "Made by a guy named Trevor who definitely failed high school chemistry."
And where else to begin but the bottom, the F-tier. This is basically the net negative, risky, or straight clown show translation. If a shirtless influencer named Skyler swears by it, just don't.
And the first one up is SARMs. S. A. R. M. And that stands for selective androgen receptor modulator. But who really cares? What is it? It's a synthetic drug designed to mimic steroids, but sold online as safe because the website has some futuristic font. So, why is it F-tier? Well, it basically tanks your hormones, crushes your lipids, and punches your liver right in the face, and gives you none of the long-term data because there is no long-term data. It's like taking steroids, but with the safety standards of gas station sushi roll. Yes, you will probably gain muscle if you are also lifting and eating right, but you will probably be taking years off your life in the process. It's illegal and it's really not worth it.
Moving on. Methylene blue IV or high-dose methylene blue. What is it? It's a legit hospital medication used for a condition called methemoglobinemia and shock. Now it's injected recreationally by people who listen to TikTok Chad instead of actual science. Why is it F-tier? Well, high doses can cause things like hemolysis, which is the breakdown of your red blood cells, serotonin syndrome, which can kill you, and neurologic effects. It's great if you are turning blue in the ER and we need to save you. Not great if you're just trying to impress someone on TikTok. Just go ahead and skip it.
Next up, semaglutide for healthy people. What is it? It's a GLP-1 drug for diabetics and obese patients. Now used by dudes who want to lose the last 8 lbs for vanity. Why is it F-tier? Well, because of the side effects. It can remove muscle, slow gastric emptying, and fix a problem that you don't actually have. This is like going on chemo because you have a pimple. This stuff works. Also has a huge long list of side effects and it's really expensive. It's great for people who need it and it's a stupid choice for everyone else. So, pass.
And this next one I had never even heard of until I wrote this video. And this is testicle tanning and red light on your balls. What is it? It's what it sounds like. Shining red light or UV light directly on your testicles in an effort to boost testosterone. Why is it F-tier? Because there's zero hormonal benefits and a real risk of skin cancer. Honestly, I don't even know what to say about this one. It just doesn't do anything other than make your scrotum more tanned. And trust me, the girls aren't running around wishing your scrotum was more tanned. And if you do it for testosterone, it's not going to work. Maybe just go lift some weights instead.
All right, moving on to the D-tier. Mostly hype, mostly marketing. Translation, not harmful, just scientifically held together with duct tape and optimism.
And the first up, none other than duct tape, is mouth taping. What is it? It's taping your mouth shut at night to force nasal breathing. Why is it in the D-tier? Well, works for a small, tiny, tiny subgroup of people. Risky if you actually need to breathe through your mouth. It's probably useful for some people with snoring or mild sleep apnea, but also exactly how every horror movie starts. Verdict: Not worth it for most people.
Next up, methylene blue. Low-dose oral. What is it? It's a tiny dose of methylene blue used to boost mitochondria. Why is it D-tier? Well, the early research is promising, but way overhyped online. This is the shiny blue toy of biohacking. The science is barely walking and people already want it to run marathons. Some early evidence that it can reduce oxidative stress and can provide some possible cognitive support. Seems people do it mostly for the TikTok blue tongue and to gain some clout as being on the forefront of longevity. It's not there yet. Verdict: Pass.
Next up, brain tapping or neuro-vibration headsets. I had seen these advertised a while back and didn't give much thought into it, so I looked it up a little further. What is it? It's a device that vibrates or blinks lights or plays tones to affect your mood or focus. Why is it D-tier? Well, tiny studies, often sponsored by the people who are selling them, and marginal effects at best. Your brain deserves better than a Bluetooth back massage for your skull. Maybe they help you de-stress a little bit. Maybe they are just really expensive distractors. Verdict, pass.
Next, we're moving into peptides. Every guy's favorite thing to Google. BPC157, TB500, etc., etc. What are they? These are research peptides often bought from totally legal peptides.co. Why is it D-tier? Animal studies promising, barely any human trials, huge contamination risk as there is little oversight. You are basically injecting hope and crossing your fingers. I get asked about these all the time from guys hoping to find that magic bullet so they don't have to do the real work. Here's the answer. Do the damn work. If you are 90% dialed in, then you can look into peptides and see if they can help you with that final 5 to 10%. They are not for the 90% of you. I promise.
Next up, stem cell therapy. Usually sold by anti-aging clinics. What is it? IV stem cells marketed as full body regeneration. Why is it D-tier? Well, great for cancer patients, not amazing for feeling younger. If stem cells fixed aging, Jeff Bezos would already be 18. Lots of money to be made in this field. Definitely not a fountain of youth. Keep moving.
Next up, mega supplement stacks. What is it? Taking basically 15 to 30 supplements every morning like you're loading a musket. Why is it D-tier? A few work. The rest belong in your trash, not in your bloodstream. You are just creating very, very expensive urine and a very rich marketer. You want a daily multivitamin? Fine. You want to take creatine? Great. You want to take 35 pills every day to live forever? You're wasting your money.
And before we move on to the next tier, gents, just a real quick announcement. On January 1st, I'm going to be starting the first ever Primal 60 challenge. It is a 60-day complete health reset aimed at building muscle, losing fat, and implementing lifestyle changes that will optimize your health forever. This is not a TikTok get skinny quick fix. I have designed this to completely reset your metabolic health using ancient principles combined with modern science because that's what I believe in. We will be giving away some awesome gifts and prizes. It's going to be really, really cool. I'm really excited to see the massive wins that people post. If you want to be part of the founding cohort and get your New Year started off the right way, there is a link below to sign up. I really, really hope to see you there. It's going to be really cool.
All right, moving on to the C-tier. C-tier is things with mild benefits, mostly cool vibes, but really weak on evidence. Translation, good for mood, doesn't really rewrite your biology.
And first up is grounding or what some people call earthing. So what is it? It's basically walking barefoot on the ground to absorb Earth's electrons like trying to charge with USB grass. Why is it C-tier? Well, that's because there's low-quality studies on it. There's really big claims and the effects are not so apparent. Reality, there is probably more to it that we can't or haven't measured yet. It makes sense that humans are meant to live in close contact with nature most of the time with our bare feet on the ground or sleeping on the ground. The small studies that have been done have showed promise towards anti-inflammatory benefits. Anecdotally, you do tend to feel better after walking barefoot on the beach or in the grass. This is one that I actually believe does have real merit, but I leave it in the C-tier for now until further studies are done to support its use.
Next up, one of my favorites, cold plunges. What is it? Well, sitting in freezing water for mood, dopamine, and stress resilience. Why do I leave it in C-tier? It has great mental benefits, but the data for long-term health is a little weak at this time. Why? Because we haven't been studying it for that long. There's no real great randomized controlled studies, but it's fantastic for Instagram. The internet loves it. And longevity benefits? Not really sure yet. I do it because I like the mental benefits of it. I like how it makes my joints feel. It's good for recovery, but let's not act like it can cure cancer. Okay?
Next up, cryotherapy chambers. What is it? Standing in minus 150°F nitrogen tornado for 2 to 3 minutes. Why is it C-tier? Well, it's basically similar benefits to cold plunges, except a little bit more risky and even less evidence to support it. Basically, it's the freezer aisle at Whole Foods, but you pay $60 to stand in it.
Next up, coffee and nicotine for focus. What is it? Well, it's exactly what I just said. It's caffeine or low-dose nicotine for focus. Why is it C-tier? Coffee: Great. Nicotine, I wouldn't recommend starting it for focus. Coffee is your supportive best friend, whereas nicotine is like the ex who keeps texting you at 2 AM. Don't overdo it if you're going to do it with either one.
All right, next up, hyperbaric oxygen therapy. What is it? It's breathing oxygen under pressure to increase tissue oxygenation. Why do I leave it in C-tier? Well, it's actually very useful in medicine. We use it for wound healing and uh diving related injuries and things like that. But the evidence for anti-aging is really, really small. There's not a whole lot to back it up. There are more studies coming around as people are using it more in their homes, but the units, you're basically still paying thousands of dollars to sit in a glorified submarine. It probably does have some benefits. Studies are still out. Check back later.
Next up, float tanks. What is it? This is sensory deprivation in a pool of Epsom salt. Why is it C-tier? Well, it's probably great for stress. Probably irrelevant for longevity other than actually lowering your stress, which you can do otherwise. It's kind of like being in a womb again, except now you have to pay rent at like $89 an hour.
Next, NAD and NMN supplements. What are they? They're compounds aimed at boosting NAD+ for cell energy. Why is it C-tier? Well, it raises NAD. Sure. Extends life? Unknown. It's basically biohacking version of "trust me, bro." I don't know. There's maybe some science backing it up, but we don't really know how it works once it hits in the human body. We don't know about the bioavailability and absorption and actually the long-term benefits of it. You want to try it? Sure, go ahead.
Next up, nootropics. What are they? These are supplements or drugs claiming to enhance cognition. I leave them in C-tier because there's some short-term benefits that have been shown. There's no long-term safety to back it up. Helps you focus on the fact that there is no real data. That's basically it.
Let's move on to the B-tier. Helpful, solid, but probably not magic. Translation. These won't change your life, but they will probably improve it.
And the first one up is breathwork. What is it? Controlled breathing techniques to regulate the nervous system. Why is it B-tier? Well, proven HRV and stress improvements in studies. It's basically meditation for people who would rather eat gravel than sit with their feelings. I like it. Works well for me.
Next up, wearables and measurement devices. Things like Oura, Whoop, CGMs, electro impedance scales. What are they? These are devices to track things like sleep and stress and heart rate and glucose and muscle mass and body fat and percent body water and I don't know how many times a day you take a dump. I don't know. There's a lot of things you can track with these. Why is it B-tier? Because it doesn't boost health directly. It boosts awareness, which can improve your habits if you actually use it to implement change. If you just read the data and you don't do anything with it, then it does nothing. So, it remains in B-tier. Your Oura Ring won't fix your sleep. It will however judge you constantly. The devices I use personally are my Apple Watch for overall fitness tracking. I use an Ultrahuman ring for sleep tracking and the Hume Body Pod for body composition monitoring. Are these a must? Not at all. Are they nice to have? Sure. There is a link below if you want a discount on the Hume Body Pod. I use it a couple times per week and I really like it to make sure I'm headed in the right direction. If you use the link for a discount, great. If you don't, no worries.
Next up, adaptogens. This includes things like what you may have heard of as mushroom coffee. What is it? Well, it's beverages with herbs like ashwagandha or lion's mane. These are just different types of mushrooms. There is moderate evidence for stress and cognition benefits. Ashwagandha is legit. The rest are basically Harry Potter ingredients that probably work. There's just not enough solid data behind it. I do think that there is real merit to it, but we need more data to back it up. Give it a try. See how it works for you.
Next up is mitochondrial stacks. Things like PQQ, CoQ10, Spermidine, things like that. What are they? These are supplements designed to support cell energy and repair. I leave them in the B-tier because there is some good evidence to support them in specific groups. Other effects and others. Think of these as like, I don't know, biological WD-40, not nitrous for your car.
And then we move into red light therapy. Red light therapy is basically near-infrared light that is used on skin and joints. We leave it in B-tier because it has been shown to be great for skin, mild pain, wound healing, and they probably help with hair growth and give your mitochondria a boost, but they are not the fountain of youth, and they can be quite expensive. It won't reverse aging, but you will glow like a rotisserie chicken while using it. Now, I actually own one of these, and I do use it sometimes. It's not something where I notice a huge difference when I use it and when I don't. Anecdotally, it seems if I use it when I first notice I'm getting sick, then I can often avoid getting sick or recover faster. But again, this is just my observation on myself. This is not a well-founded study. You definitely don't need one of these unless you really are into this health stuff like me. Do they work for some things? Yes, absolutely. The studies are solid on wound healing and repair things like that. No studies for great benefits for longevity. Do I use it? Sometimes. Should you use it? If you want to.
Next up, testosterone optimization. TRT, testosterone replacement therapy. What is it? This is prescribed testosterone for clinically low levels for men with what's called hypogonadism, meaning they don't produce enough testosterone naturally. Why do I leave it B-tier? Well, it's incredibly useful when medically needed. It is not a toy for bro science, which it has become. TRT is life-changing for the right guy. For the wrong guy, it's just roids. The problem here is that TRT became very popularized due to marketing. And as always, a lot of people behind it making lots of money. Reality is that most guys with low T have low T not because of some intrinsic issue causing hypogonadism. Hypogonadism. It is usually because of their lifestyle. If they would commit to cleaning up that, the T would likely come up significantly. I suggest guys do not jump straight to TRT without doing a significant amount of work on yourself first in the form of good sleep, no alcohol, cleaning up your diet, losing the gut, lifting weights, and getting some sun. Try that for 6 months and if your levels are still really low, then consider it. It is not a magic pill and it can be a lifelong commitment. I am not for it or against it. Just do it right without regard to the marketing hype. That's my recommendation.
And next, we are moving on to the A-tier. And I know this video is long, but there's a whole lot of biohacks to cover, and I don't even cover all of them here. Let's move on to the top two tiers, the A-tier and at the top, the S-tier.
All right, so A-tier is things that are actually effective biohacks. Translation, these give real measurable improvements.
And first up is heat exposure, things like sauna. So traditional IR and steam saunas and hot water. What is it? Well, it's what I said. It's heat exposure that acts like passive cardio. Basically. Why is it A-tier? Well, there is huge data showing reduced heart disease and mortality. Studies out of Finland show decreased cardiovascular risk by about 50% and decrease in all causes of death by about 40%. Now, this is correlation, not causation. What does that mean? It means that we don't know for sure if sauna was the cause of these results, but the data indicates a solid connection between the two. That was for traditional dry sauna with temperatures of 175 to 200°F for about 15 to 20 minutes five times per week. Now, traditional saunas can cost a lot of money, but there are other options out there. You can get similar benefits from IR saunas, which tend to be less money, steam saunas, which there's a couple out there that are very cheap, and hot tubs even. It doesn't matter the modality. It has to do with getting the core body temperature up a couple of degrees. Basically, inducing a small fever and causing your heart to race like it's exercising. Lots of people online are arguing about which type of sauna is the best and why. The reality, guys, is once again, this is all linked to money. So, use any form of sauna or hot tub you want to get your heart rate and temperature up. Okay? I personally currently use the Sauna Box steam sauna because I got it when I was flat broke and it was cheap. I still use it today because, well, it works incredibly well. It heats up super fast and gets my temperature and heart rate up and because I have no reason to replace it yet. If there is someone out there who wants to send me another type of sauna to review, just reach out. I'd love to get a free sauna and review it for you. Until then, I'll keep using the cheap one that works very well. If you want to get one for yourself, there's a link below for a discount. Use it or don't, matter to me, but I do recommend you start to sauna regardless. If saunas were a pill that could be sold, every doctor would prescribe it and the FDA would throw a parade. But since they're not, your doctor probably won't recommend it. But I will, and I'm a doctor, so there you go.
Sleep optimization tools are next. What are they? Things like blue light blockers, cooling pads, blackout curtains, sleep routines, etc. Why do I put these in the A-tier? Well, because sleep is your body's annual performance review, but done every single night. If you don't prioritize sleep, your body will eventually unionize against you. Sleep is hands down the most important thing you can do for your health and longevity. Period. So, anything you can do to make it better is probably worth it. If you already get great sleep without any of these adjuncts, then you don't need them. If you get sleep despite good sleep hygiene, give them a try.
Next up, GLP-1s for obesity and diabetes. What is it? These are medications like Ozempic and Wegovy and all of the other brands that have popped up seemingly out of nowhere since people started paying for it. These reduce appetite and improve metabolic markers. Why are they A-tier, but they were also in a lower tier earlier? Well, because they're lower tier for people who don't need them. They are A-tier for people who actually do. They do cause real weight loss, real metabolic improvements, and real survival benefits for at-risk groups. They're not for healthy guys trying to get shredded for Cabo. Too many side effects to mess around with. If you just need to lose 40 lbs, just do it by reducing calories and working out. If you need to lose a lot of weight, like over 100 lbs, maybe it's for you. If you have type 2 diabetes, maybe look into it. Remember, there is no free lunch, and these meds do have a lot of side effects. If you are going to take them, just make sure you adjust your lifestyle and nutrition while you take them so that eventually you can come off of them and you don't have to take them for life.
Next up, intermittent fasting. What is it? It's eating in specific windows to support metabolic health and fat loss. And some people even talk about longevity, but that's up for debate. Why is it A-tier? It improves insulin sensitivity, lowers blood pressure, and controls weight. It is not magic. It just stops you from eating like a raccoon at midnight. I have already done a video on this and I will link it for you if you want a deeper dive on fasting and when to use it and why. Let's just suffice it to say it does work. It does have benefits if done right. We don't have enough science yet for longevity.
Moving on. Ketogenic diet for metabolic dysfunction. This is basically a high-fat, high-protein, ultra-low carb that induces ketosis. Why is it A-tier? It does show huge improvements for diabetics and insulin-resistant individuals. This does work. You will lose fat. However, it is not sustainable for most people. That's the major drawback of it. I don't have a whole lot else to say. If you want to lose fat fast, it's great. I've done it myself. It can be a tough road, though. Some evidence suggests that animal proteins cause inflammation and lead to increased cholesterol and triglycerides, which can lead to plaque buildup in the blood vessels. People will argue all day about this, so I will let you dig into the research on your own or I will have to cover it in another video because it is a pretty hot topic button. I assume I'm going to get an endless amount of comments from ketogenic dieters about how I'm an idiot and I don't know the science. Feel free to post it below.
And next, we are moving into the S-tier, the non-negotiables. Do these and you will outlive the guy taking 47 supplements per day.
First up is high-quality sleep. What is it? This is consistent high-quality 7 to 9 hours with intact deep and REM cycles. Why is it S-tier? The single strongest longevity lever we have ever found. Skip sleep and you age faster than milk in the Florida sun. Gross. Number one most important thing you can do for your health, bar none. Do not forego sleep. Make it your priority and everything else in life becomes 10 times easier. Seven to nine hours per night. Same time down, same time up. Cool, dark, silent rooms. No stimulation or liquids an hour before bed. No food a few hours before bed. Sunlight after wake up. Just do it. I promise it will improve your life and you will live longer from it.
Next up is strength training and muscle mass. What is it? It's regular resistance training to build muscle and strength. We put it in the S-tier because muscle mass literally predicts how long you live. Strong people die less. Science said that, not me. Less chance of injury, better chance of recovery from injury and illness. It is one of the best predictors of longevity. So, start lifting weights.
Except daily movement, things like walking. What is it? Well, 8,000-plus steps and regular low-intensity movement. I put it in the S-tier because there is massive reductions in heart disease and metabolic dysfunction shown in studies over and over again with hundreds of thousands of people, more than any pill out there can promise you. Walking is like the cheat code for human biology. Everyone makes this more complicated than it needs to be, though. Basically, we sit too much and move too little in modern life. So, move more, sit less. When you move, move faster. It's really that easy.
Next up is whole natural foods and high-protein diet. It's basically minimally processed foods with adequate protein intake. It's in the S-tier because it controls blood sugar, inflammation, and body composition. Period. If the ingredient list looks like a chemistry exam, just don't eat it. If it walked, swam, flew, or grew, then it's probably worth considering. If it had to go through factories to make it, hesitate. Stick to the outside of the grocery store. No boxes or barcodes.
Next up, sunlight and circadian rhythm. What is it? Morning sunlight exposure and constant sleep-wake cycles. Why is it in the S-tier? Because it regulates hormones, mood, metabolism, immunity, basically everything else in your life. Your body needs sunlight. We lived with the sun for millions of years. You're not any different now just because you live most of your life in a cubicle. You're not a mushroom. You're a human. Get outside under the sun.
Next up, stress regulation. Basically managing your nervous system through things like breathwork or nature or routines or intentional periods of calm. Why is it S-tier? Because stress ages you from the inside out. Chronic stress is often worse than smoking and takes years off your life. Find what brings down your stress levels and do it daily. You deserve time for yourself each day. Doctor's orders. Even 5 to 10 minutes. Even if it means pretending like you're taking a big dump and holding up in the bathroom for 20 minutes if you need to. Yes, that's my go-to.
All right, next up, social connections and finding your tribe. Basically, meaningful relationships and community support. Why do we put it in the S-tier? Because it's one of the strongest predictors of longevity more than almost any other biomarker out there. We lived in tribes for most of human existence. And we are made to live and socialize with others. To feel part of something bigger. To have people to keep us safe and to share our joys and sorrows with. People to push us and help us. So find your tribe and live longer. It's that simple.
And finally, purpose and mission. What is it? Having a clear, meaningful direction in life. Why is it in the S-tier? Because people with purpose live longer even when controlling for disease. What is your reason for getting up? What inspires you? What drives you? Find that and do more of it.
All right, in closing, all of the F to A-tier stuff is optional. But the S-tier, that's the real biohacking and it hasn't changed in 100,000 years. Everything else should be sprinkled on top of the solid fundamentals in the S-tier, not used as replacements for them. Let me know in the comments which biohack is your favorite. If you have the science to back up anything else, link it below. If you liked this video, remember to subscribe. If not, no worries. Maybe next time. Also, remember to get in on that Primal 60 challenge. The link is below. Until next time, guys. Keep moving.