My approach to biohacking

My approach to biohacking aims to naturally optimize energy, clarity, longevity, and vitality.

It is based on a synergy of daily practices, ancestral wellness rituals, and targeted nutrients, always with a focus on cellular performance, balance, and inner beauty.

Physical practices and rituals

Sauna: thermal stimulation

Cold bath: activation of muscle tone and physical resilience

HIIT (including EMOM and AMRAP): short, intense workouts that promote power and endurance

Strength training and jumping: maintenance of strength and muscle density

Dry brushing: skin vitality and circulatory stimulation ritual

Oil pulling: natural oral hygiene integrated into the morning routine

Natural tools and technologies

Hydrogen water: support of vitality and oxidative comfort

Hot/cold contrast breathing: integrated as natural levers for adaptation and refocusing.

Exposure to morning light

Supplements and bioactive nutrients

NMN: molecule associated with cellular performance and longevity, a NAD precursor

Health support: with plant-based antioxidants from grapes and olives, among others

CoQ10: natural energy cofactor

Creatine : support of muscle and cognitive energy

Omega, collagen & hyaluronic acid: integrated into my beauty-health ritual

Mushrooms & adaptogens (lion’s mane, reishi, etc.): adaptation/detachment from stress

Greens & plant proteins: for nutritional balance and daily vitality

My biohacking is based on a keen listening to the body and a coherence between nature, science, and beauty.

Each practice — from the cold bath to collagen — is part of a quest for lasting energy, emotional balance, and overall well-being, without extremes, but with consistency and awareness.

Concretely, in a day

Biohacking aims to optimize the functioning of the body and brain using natural, nutritional, or technological strategies.

Longevity ritual

I draw inspiration from biohacking in my own way: without gadgets or excesses, with balance tools & above all, through the "science" of feeling (which combines intuition, observation of my body & listening to my body).

I bring together the best of biohacking and ancestral rituals.

In an intuitive approach to longevity, each practice – from the cold bath to dry brushing – becomes a celebration: beauty, clarity, and energy are the natural consequence of a vibrant & aligned body.

In my case, sauna, cold bath, NMN, specific antioxidants/polyphenols, CoQ10, adaptogens, hydrogen water, and creatine reinforce:

• mitochondrial vitality (like NMN);
• physical performance;
• and mental resilience.

What directly falls under biohacking

Tools used to optimize performance, longevity, and cellular regeneration:

Sauna (infrared or traditional)¹:

• Stimulates growth hormone production²
• Activates heat shock proteins (HSP)³

Cold bath (cold plunge, cryotherapy)⁴:

• Improves resilience and recovery.^5-6

HIIT (High Intensity Interval Training)*:

• Improves insulin sensitivity.^7-8
• Improves mitochondrial health and cellular energy production.⁹

NMN, a pillar of biohacking :

• A NAD+ precursor, it acts on DNA repair, energy production, and cellular longevity.^10-11

Polyphenols : 

• Activate sirtuins (longevity proteins)^12-13-14
• Protect mitochondria and fight oxidation¹⁴

CoQ10 (Coenzyme Q10) : 

• Essential for mitochondrial energy production, often combined with NMN in anti-aging and performance protocols.^15-16

Creatine:

Improves cellular energy production (ATP), which directly affects the overall performance of the body and brain.¹⁷

Hydrogen water = cellular regeneration biohack, improves cellular recovery, supports mental clarity and vitality, improves well-being¹⁸

Adjacent (inspired by biohacking, but more “ancestral” )

Oil Pulling : part of natural detoxification and oral health from Ayurveda.

More and more biohackers are integrating it into their “ancestral + modern science” routines.

Dry brushing : activates lymphatic circulation, exfoliates & “oxygenates” the skin (skin gymnastics).

Exposure to morning light: synchronizes the circadian rhythm, regulates cortisol, and improves sleep.

“Morning light before screen light.”

Conscious breathing: improves cellular oxygenation, calms the nervous system, and amplifies the effects of the cold bath.

Light or natural intermittent fasting (starting from 14 hours without caloric intake): optimizes cellular regeneration (autophagy) and insulin sensitivity — to be integrated without rigidity, as a return to the natural rhythm.

Electrolyte hydration: Pure water + a pinch of sea salt or electrolytes: better hydration therefore cellular absorption, stable energy.

Mushrooms & adaptogens (reishi, lion’s mane, cordyceps): support concentration, vitality, and neuronal longevity.

Grounding: grounding, stress reduction, energy recharge — a discreet pillar of gentle biohacking.

*HIIT (EMOM & AMRAP):

• optimize performance and metabolic longevity
• stimulate mitochondrial metabolism (energy production)
• improve tolerance to physiological stress
• regulate insulin sensitivity

Strength training and jumping practiced in a logic of cellular and hormonal optimization

Strength training (strength training), a fundamental biohack:

• Stimulates the natural production of growth hormone.
• Protects bone density.
• Strengthening muscle means strengthening longevity.

Jumping:

• Activates lymphatic circulation (like dry brushing, but through movement). 
• Improves posture and bone density.
• Awakens the nervous system and overall vitality.

Scientific explanations 

• The conference with Jean-Yves Dionne and Pierre Haddad
• Jean-Yves Dionne's basic kit
• NMN, by Pierre Haddad,  scientific researcher and doctor in pharmacology
• Table of indications compared to supplements - for informational purposes only
• Coenzyme Q10
• Scientific studies on Health support

References 

1. Laukkanen, T., Kunutsor, S. K., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. Mayo Clinic Proceedings. PubMed
2. Kukkonen-Harjula, K., Oja, P., Laustiola, K., Vuori, I., Jolkkonen, J., Siitonen, S., & Vapaatalo, H. (1989). Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. European Journal of Applied Physiology and Occupational Physiology, 58(5), 543-550. PubMed
3. Tei, C., Imoto, Y., Kimura, K., et al. (2010). Effect of Waon therapy on oxidative stress in chronic heart failure.Circulation Journal, 75(2), 348-356. (Study conducted on hamsters, not on humans.) PubMed
4. Cain, T., Brinsley, J., Bennett, H., Nelson, M., Maher, C., & Singh, B. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis PubMed
5. Wang, H., Wang, L., & Pan, Y. (2025). Impact of different doses of cold water immersion (duration and temperature variations) on recovery from acute exercise-induced muscle damage: a network meta-analysis. Frontiers in Physiology, 16.PubMed
6. Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J. R., & Bellenger, C. R. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: a systematic review with meta-analysis and meta-regression. Sports Medicine, 52(7), 1667–1688. PubMed
7. Jelleyman, C., Yates, T., O’Donovan, G., Gray, L. J., King, J. A., Khunti, K., & Davies, M. J. (2015). The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis. Obesity Reviews, 16(11), 942-961. PubMed
8. Mensberg, P., Frandsen, C., Carl, C. S., Espersen, E., Leineweber, T., Larsen, E. L., Storgaard, H., Schlawitz, K., Petersen, T. H. D., Poulsen, J. N., Sørensen, F., Gørtz, P. M., Forman, J. L., Kiens, B., Knop, F. K., & Vilsbøll, T. (2025, March 27). High-intensity interval training improves insulin sensitivity in individuals with prediabetes. European Journal of Endocrinology, 192(4), 456-465. PubMed
9. Mahatme, S., Vaishali, K., Kumar, N., Rao, V., Kovela, R. K., & Sinha, M. K. (2022). Impact of high-intensity interval training on cardio-metabolic health outcomes and mitochondrial function in older adults: a review. European Journal of Applied Physiology. PubMed
10. Rahman, S. U., Qadeer, A., & Wu, Z. (2024). Role and potential mechanisms of nicotinamide mononucleotide (NMN) in aging. Aging and Disease, 15(2), 565-583. PubMed
11. Soma, M., & Lalam, S. K. (2022). The role of nicotinamide mononucleotide (NMN) in anti-aging, longevity, and its potential for treating chronic conditions. Molecular Biology Reports, 49(10), 9737-9748. PubMed
12. García-Martínez, B. I., Ruiz-Ramos, M., Pedraza-Chaverri, J., Santiago-Osorio, E., & Mendoza-Núñez, V. M. (2023). Effect of Resveratrol on Markers of Oxidative Stress and Sirtuin 1 in Elderly Adults with Type 2 Diabetes. International Journal of Molecular Sciences, 24(8), 7422. PubMed
13. Howitz, K. T., Bitterman, K. J., Cohen, H. Y., Lamming, D. W., Lavu, S., Wood, J. G., Zipkin, R. E., Chung, P., Kisielewski, A., Zhang, L., Scherer, B., & Sinclair, D. A. (2003, August 24). Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan. Nature, 425(6954), 191-196.
14. Alcaín, F. J., & Villalba, J. M. (2009). Sirtuin activators. Expert Opinion on Therapeutic Patents, 19(4), 403-414. PubMed
15. Mantle, D., Hargreaves, I., & Mantle, J. (2021). The Use of Coenzyme Q10 in Cardiovascular Diseases. Antioxidants, 10(5), 755.
16. Littarru, G. P., & Tiano, L. (2005). Clinical aspects of coenzyme Q10: an update. Current Opinion in Clinical Nutrition and Metabolic Care, 8(6), 641-646. PubMed
17. Sandkühler, J. F., Kersting, X., Faust, A., Königs, E. K., Altman, G., Ettinger, U., Lux, S., Philipsen, A., Müller, H., & Brauner, J. (2023). The effects of creatine supplementation on cognitive performance: a randomized controlled study.BMC Medicine, 21(1), 406. PubMed
18. Sládečková, B., Botek, M., Krejčí, J., Valenta, M., McKune, A., Neuls, F., & Klimešová, I. (2024). Hydrogen-rich water supplementation promotes muscle recovery after two strenuous training sessions performed on the same day in elite fin swimmers: randomized, double-blind, placebo-controlled, crossover trial. Frontiers in Physiology, 15. PubMed