The 9 Best Bulletproof Biohacks of 2018

Printed circuit board and wireframe head


  • With 2019 around the corner, now is a good time to reflect on the best biohacks of the past year, and create a plan to become the best version of yourself in the year to come.
  • These 9 biohacks cover diet, exercise, sleep, stress, genetics, longevity, and more. Take a look and work them into your plan for the new year.


As 2018 comes to a close, we’ve been reflecting on the best biohacks and pieces of wisdom from guests on the Bulletproof Radio Podcast over the last twelve months. 2019 is around the corner; will this be the year that you take control of your life and build the strongest version of yourself?

If so, this article can help. Here are the nine best biohacks of 2018, just in time for you to set your goals for the new year.

1. Take the 30-Day No Sugar Challenge

sugar cubes and spoon

Start your year off right with the 30-Day No Sugar Challenge. You’ll be floored by the changes to your body and brain. Cutting out sugar will boost your energy, help you burn fat, increase your testosterone, upgrade your focus, and more. Just ask British politician Tom Watson — he got off sugar and started eating the Bulletproof Diet last year, and he’s dropped more than 100 pounds (you can listen to the full story on the Bulletproof Radio podcast).

Cut sugar out of your diet and start eating foods that make you strong, not weak. Here’s a guide to breaking your sugar habit in 30 days.

2. Eat like your grandma, not like a caveman

Farmer carrying a box of fresh vegetables

Your grandma was more of a badass than you might think. She ate all organic food (there wasn’t anything else back then). Her meat was grass-fed. Her fish was wild-caught. Her pastured eggs had deep orange yolks, and she probably knew the farmers who grew her pesticide-free produce. She probably ate lots of organ meats, too.

Quality food matters for you and the planet, and with pioneers like Michael Salguero, founder of ButcherBox and Bulletproof Radio podcast guest, access to quality meat is simpler than ever. Eat nutrient-dense, sustainably raised/grown food that makes you powerful. In other words, eat like grandma. It’s one of the best biohacks 

3. Biohack stress like a soldier

Cold water running in the shower

Life will always be stressful. Instead of wishing for things to be easier, you can learn how to become so resilient that you keep performing at your best, even under intense stress.

When it comes to resilience, who better to learn from than a soldier? Soldiers learn to function and make smart decisions under extraordinary duress and teach themselves to move forward with positivity and focus, no matter what comes their way. Use stress inoculation training to biohack stress like a soldier. You can handle more than you think is possible.  

4. Add ice to your workouts

Man working out with weights

Exercise is a pillar of good living, and if you’re going to work out, you might as well make it as effective as possible. You can combine exercise and cold exposure to burn more fat and build more muscle with each workout. You’ll also recover faster, and you can do all of it with minimal effort and under $100. Here’s how to add ice to your workouts and hit your physical goals faster.

5. Find your genetic strengths

DNA testing can give you invaluable data about what works best for your body. Here’s how you can use a DNA test to be better, faster, and stronger.

If you’ve been upgrading your health for a while and you have most of the bigger pieces in place — diet, exercise, mindfulness, sleep — it’s time to get a genetic test. Genetic testing will show you where your natural strengths lie, which lets you personalize your biohacking journey to get even more results. Genetic testing makes a big difference; just ask Olympic sprinter Andrew Steele, who talks on Bulletproof Radio about how genetic testing was the difference between him medaling in the Olympics and not making it past the qualifying round.

Test your genetics and use the info to personalize your diet and lifestyle. You’ll get an extra 20, 30, or even 40 percent boost in performance.

6. Customize your pre- and post-workout meals

A Caribbean jerk spice marinade turns ordinary keto pork chops into a flavorful one-pan meal. Paleo-, keto- and Whole30-approved.

Speaking of enhancing your workouts, take a moment to consider what you eat before and after a gym session. Bodybuilders have said for years that abs are made in the kitchen, and they’re right. Fuel your body with the right pre-workout and post-workout meals to get in the best shape of your life. You’ll see results, fast.

7. Sleep like a king (or queen)

Woman sleeping peacefully in bed

The past year has brought a wealth of new hacks you can use to get the deepest, most restorative sleep possible. Design your daily life to maximize your sleep quality:

Sleep is fundamental to performance. Learn how to sleep deep, every night. The return on investment is huge when it comes to your quality of life.

8. Filter your water

Man pouring filtered water into a glass

Tap water isn’t as safe or clean as you might hope, particularly in the United States. Most of the country runs on lead piping which is old enough that it’s starting to corrode. Sanitizing agents like chlorine and chloramine are carcinogenic, and a 2018 study found that the amount of fluoride in drinking water is enough to mess with your thyroid hormones.

Switching to filtered water is one of the simplest ways to upgrade your life long-term — so much so that pediatrician Michelle Perro ranked it her number one biohack in her interview on Bulletproof Radio.

You can get plenty of good water filters for under $50. Use this guide to tap vs. filtered water to learn about why filtered water matters and what filter to buy.

9. Live longer with lab testing

A man getting a blood test

Use the power of data to find out exactly how your body is doing. Cardiologist and Wheat Belly author William Davis shared his top lab tests for longevity and performance on his Bulletproof Radio podcast episode. The tests are inexpensive and noninvasive, and they’ll give you insight into how to improve your biology.

For a comprehensive look at the best biohacks to become a better human, as well as collected wisdom from some of the most powerful people in the world, pick up a copy of “Game Changers”. Put together a plan to make 2019 the best year of your life, and go forward with strength, resilience, gratitude, and love.





Not Harder

Smarter Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want is about helping you to become the best version of yourself by embracing laziness while increasing your energy and optimizing your biology.

If you want to lose weight, increase your energy, or sharpen your mind, there are shelves of books offering myriad styles of advice. If you want to build up your strength and cardio fitness, there are plenty of gyms and trainers ready to offer you their guidance. What all of these resources have in common is they offer you a bad deal: a lot of effort for a little payoff. Dave Asprey has found a better way.

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