By someone who actually feels better from doing the basics, not buying gadgets

Let’s talk about biohacking — because wellness culture has reached the point where people are waking up at 4 a.m. to follow a 27-step “protocol” involving mouth taping, cold plunging, light therapy, staring directly at the sun, and a supplement routine that looks like it belongs in a pharmacy warehouse.

Somewhere along the way, we decided that feeling healthy required a level of effort usually reserved for NASA astronauts.

But here’s the thing, and I say this with so much love:

You don’t need a protocol. You need basics. Consistency. And real food.

Biohacking is shiny. It’s trendy. It promises shortcuts. But most of the time, it’s distracting people from the things that actually matter — the things that aren’t flashy enough to go viral but will genuinely change how you feel.

Let’s break it down.

1. Protocols make wellness feel harder than it has to be.

There's a whole group of people online trying to make you believe that unless you're doing all of the following before 7 a.m., you're failing at life:

• cold plunge

• journaling ritual

• meditation

• grounding

• red light therapy

• supplement stack

• breathing protocol

• sauna session

• workout

• celery juice

• gratitude practice

• sunlight exposure

• circadian rhythm activation

• whatever new gadget arrives next week

It’s exhausting. And it’s unnecessary.

You don’t need a protocol.
You don’t need a schedule that requires a personal assistant to manage.
You certainly don’t need a $400 gadget that claims to “optimize your mitochondria.”

Your body isn’t waiting for you to perfect some ritualized routine — it’s waiting for you to do the basics you already know.

2. The truth: Most people aren’t doing the foundational things that actually work.

Before you worry about optimization, ask yourself:

Am I…

• eating enough fiber?

• drinking enough water?

• moving my body regularly?

• getting 7–8 hours of sleep?

• eating real food instead of processed food?

• managing my stress in ways that aren’t self-destructive?

• cooking more often than I’m ordering out?

If not — that’s your “protocol.”

And the wildest part?
These basics move the needle far more than the latest biohacking trend ever will.

You could do cold plunges daily, but if you’re sleeping five hours a night and eating ultra-processed food all day, you’re fighting an uphill battle.

Do the simple things first.
They’re free.
They’re sustainable.
And they actually work.

3. You can’t supplement your way out of a bad diet.

Biohackers love liquids, powders, and pills. Why eat a vegetable when you can drink something fluorescent that promises longevity?

But here’s the reality:

Your body needs nutrients from real food.

Fiber. Minerals. Antioxidants. Phytochemicals. Water.
These come from plants — not capsules.

No amount of supplements will replace eating:

• vegetables

• legumes

• whole grains

• fruit

• nuts and seeds

• high-quality protein

Fiber is especially important, and most Americans barely get half the recommended amount.
You can’t hack that with powders. Fiber works because of the way it interacts with your gut, digestion, and metabolism — and no supplement duplicates that.

Real food does more than “fuel” you. It regulates everything from your mood and digestion to inflammation and energy.

Skip the $70 green drink subscription and eat a salad. You’ll save money and feel better.

4. Not everything needs to be personalized. Some advice is universal.

There’s a trend in wellness right now where everything must be “personalized”—your diet, your supplement plan, your exercise routine, your circadian rhythm, your microbiome, your wake-up protocol.

Yes, personalization matters to a point.
But it has been wildly oversold.

Most people don’t need personalized anything until they’ve mastered the universal things:

• Eat more plants.

• Eat more fiber.

• Drink more water.

• Move your body daily.

• Reduce alcohol.

• Sleep enough.

• Manage stress.

These are not advanced strategies.
They are foundational.

Personalization is step ten.
Most people are still on step one.

5. You don’t need hacks. You need habits. (And patience.)

Biohacking is appealing because it's flashy and promises immediate results.
Habit change is boring. It's slow. It requires repetition and self-awareness.

But habit change is where the magic actually happens.

When you:

• cook more often

• start the day with a real breakfast

• walk every afternoon

• go to bed earlier

• snack on whole foods

• cut back on alcohol

• create simple, sustainable routines

…your body responds beautifully.

No tracking.
No gadgets.
No gadgets for your gadgets.
Just consistency.

Final Thought

Biohacking makes wellness look complicated.
But your body doesn’t need complicated — it needs you.

Not your “optimized protocol.”
Not your color-coded biofeedback chart.
Not your supplement tower.

You.

Rested. Nourished. Supported. Fed with actual food. Moving in ways you enjoy. Drinking water. Sleeping. Adding fiber. Being kind to yourself. Doing the basics well.

That’s the real hack.

And it’s been right in front of you all along.