Biohacking sounds like gadgets, injections and a shelf of pills. The version that is backed by the strongest evidence is much more boring. It is five habits that cost almost nothing. This guide lists them as a starter menu, gives the minimum for each and says what to leave on the shelf.
The rule behind the menu
A supplement is a patch for a gap. A habit builds the floor that the patch sits on. Starting with the patch means paying for something that may not be needed while the floor stays cracked. The five items below are the floor.
- Sleep: seven hours or more
In a 2015 consensus statement the American Academy of Sleep Medicine and the Sleep Research Society recommended that adults aged 18 to 60 sleep seven or more hours per night on a regular basis to promote optimal health and reduce the risk of adverse health outcomes. The panel said it was uncertain whether sleeping more than nine hours is linked to health risk. The minimum is a fixed time to be in bed and a phone that stays out of reach. Nothing needs to be bought. - Movement: the weekly floor
The World Health Organization's 2020 guidelines recommend 150 to 300 minutes of moderate intensity activity a week for adults, or 75 to 150 minutes of vigorous activity, or an equivalent mix. They recommend muscle strengthening at moderate or greater intensity on two or more days a week. The guidelines also say to limit sedentary time but state that evidence was insufficient to set a number. The minimum is a brisk walk on most days and two strength sessions. - Food: the plain rules
The German Nutrition Society's ten rules from 2021 are not exciting and not complicated. They ask for at least three portions of vegetables and two of fruit a day, whole grains over refined ones and fish once or twice a week. Meat is capped at 300 to 600 g a week. Salt should stay under 6 g a day and sugar low. The minimum is to add vegetables to the meal that already exists and to swap one refined item for a whole grain one. - Water and alcohol: the quiet two
The same German rules suggest drinking about 1.5 litres a day and say that sugary drinks and alcohol are not recommended. A water bottle on the desk is the whole routine. Alcohol is worth a straight look, because cutting it back is free and a lot of evening routines get easier without it. - Measuring: a few numbers and a doctor
Biohackers love tracking. A little of it is useful. A physician written overview of one famous protocol states that regular health monitoring can be beneficial for high risk patients and that extensive imaging might not be necessary for someone in good health. For most men the sensible version is a check up with a doctor who decides which tests make sense. A wearable that counts steps and sleep time is a nice extra, though it is not required.
What to leave on the shelf for now
A long supplement list is the part of biohacking that sells best and proves least. The NAD precursors are a good example. A 2025 meta analysis of eight randomised trials found no significant benefit of NMN for blood sugar or lipids. The Verbraucherzentrale says there is no scientific evidence that NMN makes people healthier or extends life. NMN is also a novel food that may not be used in supplements or other foods in the EU. The sources checked show no authorisation yet. The Apotheken Umschau quotes Prof. Andrea Britta Maier saying it should be used only under medical supervision. A man who wants a supplement should find the gap first with a doctor.
How to start without burning out
Pick two items from the five and do them for a month. A man who changes everything at once usually quits everything within weeks. Sleep and movement are the best first pair, because each one makes the others easier.
Why men should care
Men are drawn to optimisation and to the idea that the next product will be the edge. The edge is almost always the thing already known and not done. The boring five are cheap. They work together.
Questions men ask
What is the simplest way to start biohacking?
Sleep seven or more hours, move at least 150 minutes a week, add strength work twice a week and eat the plain way the German Nutrition Society describes.
Do men need supplements for biohacking?
Not to start. A supplement should fill a gap that a doctor has identified.
How much exercise is enough?
The WHO recommends 150 to 300 minutes of moderate activity a week plus muscle strengthening on two or more days.
How much sleep is enough?
Seven or more hours a night for adults aged 18 to 60, according to the 2015 consensus statement.
Is NMN part of a simple start?
No. The human evidence is small and mixed. NMN is a novel food that may not be used in supplements in the EU.
One habit before one product: our starter rule
We sell something, so here is the honest version from us at LongevityLife. Habits come first and products come second. Our nose strips open the airways, support breathing and stay on all night. They are meant to sit on top of a routine. We also sell Uthever® NMN Pulver. According to the product page it uses the branded Uthever® raw material without additives or fillers and states a purity of over 99.1 percent, with a lab report for each batch that is tested in Germany and open to view. It belongs on the shelf, not in the starter five. The legal position described above applies to us as well. We keep it under review with specialist advice. A brand that tells men to build the floor first and shows its paperwork could be the best one to listen to. Questions are welcome at mylongevitylife.com.
The bottom line
The simple start is sleep, movement, food, water and a doctor. It costs little and has the strongest evidence behind it. Supplements can wait until a real gap shows up.
This article is for information only and does not replace medical advice.