As a doctor specializing in longevity and root cause medicine, I believe in taking a proactive, science-backed approach to optimize health, prevent disease, and enhance overall well-being. While traditional medicine plays an essential role in treating acute and chronic conditions, true longevity and vitality come from integrating modern research with the body’s natural ability to heal, regenerate, and thrive.

One of the most exciting fields of health optimization is biohacking: a strategic, science-driven approach to improving metabolic health, cellular function, and cognitive performance. While the term “biohacking” has gained mainstream popularity, many of these interventions are deeply rooted in clinical research and can provide measurable benefits when applied correctly.

With countless biohacks available, I focus on those that are:

  • Backed by peer-reviewed research
  • Safe and effective for long-term use
  • I could easily integrate these into my daily routine
  • I would consider recommending to my patients

Below are five powerful biohacks I currently use every day to support my longevity, performance, and overall well-being.

1. Infrared Sauna Therapy: 4x Per Week for 20 Minutes

Sauna therapy has been a cornerstone of health practices for centuries, particularly in Scandinavian cultures. However, modern research confirms its profound impact on cardiovascular health, metabolic function, and longevity.

Unlike traditional saunas you might find at a spa, which heat the air around you, infrared saunas use infrared light to penetrate the skin and heat the body directly. This technology allows for a deeper physiological response at lower temperatures.

Scientific Backing:

  • A 2018 study in Mayo Clinic Proceedings found that frequent sauna use reduces the risk of cardiovascular disease, Alzheimer’s disease, and overall mortality.
  • JAMA Internal Medicine concluded individuals who use saunas 4–7 times per week have a 40% lower risk of all-cause mortality compared to those who don’t.

Why I Use It:

  • Detoxification – Sweating promotes the elimination of heavy metals and toxins stored in fat cells.
  • Heart Health – Regular sauna use improves circulation, lowers blood pressure, and enhances heart function.
  • Longevity & Cellular Repair – Activates heat shock proteins (HSPs), which help repair damaged proteins and slow aging. 
  • Pain Relief – Reduces inflammation, alleviates muscle soreness, and supports joint health.

Who Can Benefit?

Infrared sauna therapy is ideal for individuals looking to:

  • Support detoxification
  • Improve cardiovascular health
  • Enhance muscle recovery and joint health

However, those with low blood pressure or cardiovascular conditions should consult their doctor before sauna therapy. 

2. Cold Plunge Therapy: A Daily Practice for Metabolic Health

Cold exposure or cold plunge is one of the most effective tools for metabolic function, nervous system regulation, and immune resilience. Even brief cold immersion activates the sympathetic nervous system, triggering the release of norepinephrine, a key neurotransmitter for mood, focus, and stress tolerance.

Additionally, cold therapy stimulates vasoconstriction, which improves circulatory efficiency and cardiovascular resilience.

Scientific Backing:

  • A 2013 study in The Journal of Clinical Endocrinology & Metabolism found that mild cold exposure activated brown fat (BAT)—a type of fat that burns calories to generate heat—leading to increased energy use and better temperature regulation.
  • A 2014 study in PNAS showed that practicing breathing techniques, meditation, and cold exposure can help activate the sympathetic nervous system, increasing adrenaline levels and reducing inflammation, which may support immune function.

Why I Use It:

  • Boosts Metabolism & Fat Burning – Cold therapy stimulates brown adipose tissue (BAT), which helps regulate weight.
  • Enhances Circulation & Cardiovascular Health – Strengthens blood vessels and improves vascular tone.
  • Reduces Inflammation & Pain – Cold exposure lowers systemic inflammation, alleviating muscle and joint pain.
  • Strengthens Immunity – Regular cold therapy enhances immune cell production, improving resilience against illness.
  • Improves Mental Resilience – Activates the vagus nerve, enhancing stress response and nervous system regulation.

Best Practices for Cold Plunging:

  • Start with 30–60 seconds in cool water before working up to colder temperatures.
  • Deep breathing helps control the initial shock and regulates stress response.
  • Work up to 3–5 minutes for maximum benefits; this takes time. 
  • Cold showers can be a great alternative if a plunge isn’t available.


3. PEMF Therapy: 20 Minutes Per Day for Cellular Health

Pulsed Electromagnetic Field (PEMF) therapy uses low-frequency electromagnetic waves to stimulate cellular repair, enhance circulation, and reduce inflammation. Originally researched by NASA to prevent bone and muscle loss in astronauts, PEMF therapy is now widely used for recovery, sleep optimization, and chronic pain management.

Scientific Backing:

How I Use It:

I use the HigherDOSE PEMF Mat for 20 minutes daily. I typically use it in the evening before dinner to unwind and transition out of work mode, or later at night to support relaxation, recovery, and deeper sleep.

4. Red Light Therapy: 10 Minutes Per Day for Skin & Cellular Repair

Red Light Therapy (RLT) uses specific wavelengths of red and near-infrared light (600-850nm) to stimulate mitochondrial function, enhance collagen production, and accelerate tissue repair.

Scientific Backing:

  • A 2014 study in Photomedicine and Laser Surgery found that red and near-infrared light therapy improved skin complexion and increased intradermal collagen density. 

Why I Use It:

  • Skin Rejuvenation – When applied to the face via mask, promotes collagen synthesis, improving elasticity and reducing the appearance of fine lines. 
  • Anti-Aging Effects –  Helps protect against premature aging by reducing oxidative stress, which is a driver of skin cell aging and tissue breakdown. 
  • Acne Treatment – Targets acne-causing bacteria and reduces inflammation in the skin, helping to calm active breakouts and prevent future flare-ups.
  • Would Healing – Increases blood flow and stimulates cellular repair, accelerating the healing of blemishes, minor cuts, and post-procedure irritation. 

Other Benefits: 

  • May improve circulation, reducing puffiness and promoting a vibrant complexion.
  • Can help soothe sensitive, reactive, or inflamed skin by calming the skin barrier.
  • Encourages relaxation and may help regulate circadian rhythms in the evening. 

How I Use It:

I use a red light therapy mask for 10 minutes every day. 

Other Applications of Red Light Therapy: 

Red Light therapy can be applied in a variety of ways, including masks for your face (like the one I use). It also can be applied with a whole body bed or panel of lights or a wrap to target specific joints or red light bulbs for room illumination.

  • Improves Hormonal Balance when viewed through the eyes. Some research suggests that RLT can positively impact melatonin production, aiding in sleep regulation. 
  • Accelerates Muscle Recovery when directed onto joints and muscles via a wrap or panel of light. Fitness enthusiasts often use RLT to reduce muscle fatigue and soreness by decreasing inflammation. 
  • Supports Scalp & Hair Health when applied to scalp via a red light hat or helmet or panel. Studies suggest that red light therapy can stimulate hair follicle growth and reduce any hair thinning.


5. Continuous Glucose Monitoring (CGM): Real-Time Metabolic Insights

Blood sugar regulation is one of the most critical factors for longevity. A Continuous Glucose Monitor (CGM) provides real-time data on how different foods, exercises, and lifestyle choices impact metabolic health.

Scientific Backing:

  • A 2021 study in Diabetes Care found that a personalized postprandial glucose response–targeting (PPT) diet, guided by CGM and machine learning, improved glycemic control in individuals with prediabetes compared to a Mediterranean diet.

Why I Use It:

  • Prevents Glucose Spikes & Crashes – Helps identify foods that cause rapid spikes in blood sugar, leading to energy crashes and increased inflammation.
  • Enhances Metabolic Flexibility – By stabilizing glucose levels, CGM data helps improve insulin sensitivity and overall metabolic efficiency.
  • Supports Disease Prevention – Stable blood sugar levels reduce the risk of developing metabolic syndrome, type 2 diabetes, and cardiovascular disease.

Key Takeaways from My CGM Data:

  • Eating protein & healthy fats before carbs minimizes blood sugar spikes.
  • Walking for 10–15 minutes after meals improves glucose regulation.
  • Poor sleep increases insulin resistance, making stable blood sugar harder to maintain.

Final Thoughts: Biohacking for a Longer, Healthier Life

Biohacking isn’t about chasing trends. It’s truly about applying research-backed strategies to enhance health, longevity, and performance. The biohacks I use daily help reduce inflammation, optimize metabolism, accelerate recovery, and improve well-being.

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