Biohacking Diets: What Are They?
Biohacking is a natural way to optimize the performance of your body. Here’s how a biohacking diet can provide holistic wellness support.
If you’ve ever tried adding MCT oil to your coffee, played around with intermittent fasting, or swapped out sugar for adaptogens, you might already be biohacking and not even know it. The term may sound futuristic, maybe even a little sci-fi, but at its heart, biohacking is simply about tuning into your body and making thoughtful, intentional choices that help you feel your best.
One of the most powerful ways to do that? Through food. Biohacking is a path to nourishment that’s about eating with purpose, supporting your body’s natural rhythms, and prioritizing deeper energy, clarity, and balance.
What is biohacking?
Biohacking is about becoming more aware of how your body responds to certain habits and using that awareness to support your energy, mood, focus, and overall well-being.
Biohacking isn’t one size fits all. It’s more of a personalized wellness toolkit that evolves with you. Some people focus on movement, others on sleep, others on supplements or tech. But one of the most impactful places to start is with what you eat.
Biohacking is less about doing more and more about listening in. What fuels your body best? What habits help you feel grounded and vibrant? What rhythms feel natural to your body? Following your internal compass and making choices tailored to the way you feel is the core of biohacking.
How does the food you eat impact biohacking?
Food is information. Every bite you take sends messages to your body. It tells your brain what kind of energy is coming in, how to regulate your mood, whether your digestion should be in high gear, and if the food choices you make aren't agreeing with you.
When you approach eating through the lens of biohacking, you begin to focus not just on how food tastes, but how it makes you feel both physically and mentally. You might start noticing what foods leave you energized versus sluggish, how your mood shifts after a heavy meal versus a light one, and whether certain ingredients seem to help you focus or feel cloudy.
Paying attention to bloating levels (like after you eat a lot of refined carbohydrates) and energy stability (like how you may feel sluggish after you eat a lot of sugar) will give you the data you need to make informed choices.
Biohacking diets are built around this idea of intentional nourishment. They focus on foods that help you feel clearer, lighter, stronger, or calmer. It's all about what you need to feel your best.
What are the vitamins and minerals most known for biohacking?
Now let’s talk about the tiny but mighty players: micronutrients. Vitamins and minerals might seem like a small piece of the puzzle, but they are essential to how our systems function. When it comes to biohacking, certain nutrients show up again and again because of how they support energy, focus, clarity, and recovery.
We’ll explore the top ones here and discuss how they each contribute to a thriving, balanced body.
Magnesium
Magnesium is often called the “calm mineral,” and for good reason. It plays a key role in over 300 processes in the body, from relaxing muscles to regulating energy production.
For biohackers, magnesium is often utilized for its ability to support sleep, ease tension, support workout recovery, and keep them feeling calm.
It’s naturally found in leafy greens, avocados, almonds, pumpkin seeds, and dark chocolate. Many people also use it as a supplement in the evening as part of a calming routine.
Vitamin D
This sunshine vitamin helps regulate mood and supports the immune system, but it also plays a role in cognitive function. Low vitamin D is associated with low energy and mental fog, which is why it’s often a key part of biohacking diets, especially in winter months.
You can boost your vitamin D through sun exposure (with plenty of sunscreen), egg yolks, fatty fish, mushrooms, or quality supplements.
B vitamins
This group of vitamins is all about energy production and brain support. B12, B6, and folate in particular help convert food into fuel and are important for mental clarity and emotional stability.
They’re found in whole grains, eggs, legumes, leafy greens, and animal products. Getting enough of certain B vitamins can be challenging if you exclusively eat a plant-based diet. Many people who eat plant-based choose to use B12 or B complex supplements.
Omega-3 fatty acids
These healthy fats are incredible for brain health and emotional balance. Omega-3s help support the membranes around your brain cells, which can impact memory, mood, and focus.
You’ll find them in fatty fish like salmon and sardines, as well as flaxseeds, chia seeds, and walnuts. If you primarily eat a plant-based diet, it may be worth investigating algae-based Omega-3 supplements to help you meet your goals.
Zinc
Zinc is involved in numerous processes that help your body recover, stay resilient, and regulate stress. It’s particularly helpful for supporting mood and immune function. Good sources include pumpkin seeds, chickpeas, cashews, and lentils.
What is a biohacking diet?
A biohacking diet isn’t a set meal plan. It’s a way of eating that’s rooted in awareness and experimentation. It’s about observing how your body responds to food and making gentle shifts based on what feels good.
Biohacking diets often emphasize whole, unprocessed foods that provide natural fuel and prioritize blood sugar balance to support steady energy. They assure that you're meeting target amounts of nutrients that target brain, gut, and cellular health and encourage you to consider the timing of meals to support circadian rhythms and digestion.
Listening to hunger and fullness cues is regarded as more important than counting calories. Instead of asking, “What should I cut out?” a biohacking diet asks, “What can I add to feel more supported and vibrant today?”
A biohacking diet is something you can follow intuitively, and it doesn't need to be rigidly strict. If you want to have a small side of fries alongside a relatively healthy lunch, it's no big deal as long as you don't feel any ill effects after your meal.
How does a biohacking diet work?
Biohacking diets work by supporting your body’s systems in a way that feels more aligned and intentional. It's somewhat freeform. You consider your own needs and envision a way of making mindful meal and snack decisions that align with your goals.
Blood sugar balance
Eating in a way that keeps your blood sugar steady helps avoid energy crashes, mood swings, and foggy thinking. This often means pairing whole carbs with protein or healthy fats, eating meals at regular intervals, and avoiding high-sugar snacks.
Mitochondrial support
Your mitochondria are your body’s energy centers. Biohacking diets often include foods that help them thrive, like leafy greens, nuts, seeds, healthy fats, and colorful veggies rich in antioxidants.
Gut-brain connection
Your gut and your brain talk to each other constantly. Supporting your gut with fiber-rich foods, fermented foods, and hydration can help improve clarity, focus, and mood. Probiotics can help support healthy bacteria in your gut, improving the efficiency of your digestion and potentially reducing bloat.
Nervous system regulation
Biohacking diets focus on foods that soothe the nervous system and reduce internal stress. Think magnesium-rich foods, calming herbal teas, and nourishing, grounding meals.
People who are sensitive to caffeine sometimes choose to adopt a caffeine-free diet in an effort to maintain a sense of internal calmness.
What are some examples of a biohacking diet?
There are many ways to biohack your diet, and each approach can be tailored to your unique needs. There is no right or wrong way to biohack as long as the end result is what you'd like it to be.
Intermittent fasting (with intuition)
Some biohackers use intermittent fasting to support metabolism and energy levels. The idea is to eat within a certain time window (like 10 a.m. to 6 p.m.) and allow the body time to rest and reset. However, biohackers also pay attention to how fasting feels.
It’s about aligning eating times with your body’s natural rhythms rather than pushing through hunger.
The simplest way to practice flexible intermittent fasting is to simply wait until you experience true hunger to eat and allow yourself enough time to digest before you go to bed. Your fasting window may not be the same each day, but it doesn't necessarily matter as long as you never feel significantly hungry and you don't go to bed uncomfortably full.
Plant-based biohacking
Many people biohack while following a plant-based lifestyle, focusing on nutrient-dense whole foods, protein from legumes and seeds, omega-3-rich plants, and smart supplementation when needed.
Many people who use plant-based biohacking focus on high-volume meals. Salad doesn't have to be boring. You can pack so many ingredients into a grain or green-based bowl for a wide variety of flavors and textures, and you can make the bowl as small or as large as it takes to help you reach a comfortable level of satiety.
Cyclical eating for women
Some biohackers follow cycle syncing, adjusting their food and movement based on hormonal shifts throughout the month. This might mean more protein and iron-rich foods during menstruation and more energizing foods during ovulation.
Your body's needs change throughout the month, and you can adapt your diet to anticipate and meet these changing needs.
What else can you do to support biohacking?
Food is just one part of the biohacking picture. Your lifestyle plays a major role in how your body and brain function. A great diet can't outrun lackluster lifestyle choices — even the healthiest eaters still need adequate sleep, exercise, and self-care for their emotional well-being.
Sleep support
Quality sleep is non-negotiable for recovery, clarity, and mood. Adults need anywhere from 7 to 9 hours of sleep per night, and you may need more than you think you need. If the minimum isn't cutting it, consider going to bed an hour earlier or waking up an hour later to see how you feel.
Over-the-counter sleep aids are designed to make you drowsy, and you may carry the side effects with you through the next day. Be mindful of their potentially negative impact on your morning energy levels.
Create a soothing bedtime routine, reduce blue light in the evening, and try natural supplements like magnesium or CBD for sleep that won't leave you tired in the morning.*
Mindfulness and meditation
A few minutes of daily stillness can calm the nervous system, reduce stress, and help you feel more connected to your body. Meditation, breathwork, or even just quiet reflection can shift how your brain processes stress.
Leisurely walks can have a similar effect. Even if you just pace around your neighborhood for a few minutes in the morning, you'll experience the meditative benefits of clearing your mind while also incorporating a little more movement into your day.
Gentle movement
Biohacking doesn’t require intense workouts. Walking, stretching, yoga, dancing, or any movement that helps you feel alive and connected can support your energy.
It doesn't necessarily matter what your preferred type of physical activity is. Any physical activity is better than no physical activity. Choose a type of movement that you'll actually enjoy, which can make it much easier to maintain your routine.
CBD and herbal support
Some biohackers turn to plant based supplements like CBD, ashwagandha, rhodiola, or adaptogenic mushrooms for natural support. Research is still emerging for most plant based adaptogens and herbal supplements.
Premium CBD products may be a valuable part of your wellness routine. Many people find that CBD can help promote mental clarity while supporting a calm mood, which is exactly what many biohackers are trying to do.*
Consistency
Many people make a solid effort to adhere to a new wellness routine, like a focus on biohacking, but quickly become discouraged. The benefits of your wellness choices truly begin weeks or even months after you’ve started a new routine. Benefits are seldom immediately recognizable.
When you’re creating a biohacking wellness plan targeted to your needs, start slow. Focus on changes you know will be easily sustainable in the long term. Dramatic changes can be overwhelming, especially when several are implemented at once. Ease yourself into slow and steady changes and wait until you’re comfortable with new habits before extending your goals.
It helps to keep a progress journal for both accountability and internal feedback. How are the changes making you feel? Is there anything you feel you should do better or do differently? Biohacking is about using your own feedback to shape a customized routine. The data that matters most is your own data.
Reflecting on your journal, especially after a few weeks, can give you the motivation to stay committed to making small and meaningful changes.
Final thoughts
Biohacking isn’t about perfection or performance. It’s about curiosity. It’s about tuning in to your body and learning what works best for you.
Other people's diet plans or methods of eating may work well for them, but your body is different. No two people feel exactly the same way or benefit from exactly the same routine. Biohacking is all about creating a tailored approach.
Whether you're experimenting with timing your meals, adding more greens, taking a mindful moment, or sipping herbal tea instead of coffee, each small choice becomes a loving way to support your body and brain.
And the best part? Biohacking is yours to shape. You get to explore, adjust, and grow with it. All you have to do is stay curious, stay kind to yourself, and take it one nourishing step at a time.
If you're interested in incorporating the benefits of CBD into your biohacking routine, shop Sunmed for a wide array of targeted CBD products designed to support your routine.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Magnesium for Anxiety: Does It Help? | Cleveland Clinic
Cannabidiol in Anxiety and Sleep: A Large Case Series | National Library of Medicine