How many times have you wondered if there is a way to stop your biological clock? Dave Asprey, founder of the global biohacking movement, claims to have found not only the answer, but also the complete instruction manual. His 2025 conference in Austin demonstrated that biohacking has evolved from simple personal experimentation to a structured scientific discipline.
From personalized genetic therapies to advanced monitoring devices to tailored nutritional protocols, the tools to hack longevity are finally within reach for anyone willing to apply them methodically.
The “Live Beyond 180” Philosophy
The concept is disarming, naive in its simplicity: why settle for dying at 85 when science offers us the tools to live 180 years in full health? Asprey, CEO of Upgrade Labs and author of bestsellers such as “Heavily Meditated,” built his formula on three fundamental pillars that anyone can gradually implement.
La longevity research demonstrates that aging is not inevitable but programmable. Biohacking leverages this discovery to systematically reprogram the cellular processes that determine our life expectancy. However, it is important to note that while many of these practices, taken individually, have demonstrated their scientific efficacy, the long-term impact of their combined use on a large scale has yet to be fully assessed.
First pillar: intelligent self-monitoring
The basis of everything is to know your body better than your doctor does. The biohackers of 2025 use cutting-edge wearable devices to continuously track over 35 biological parameters: from heart rate variations to glucose levels, from the quality of deep sleep to markers of cellular inflammation.
Essential tools:
- Smart ring for 24/XNUMX sleep and stress monitoring;
- HRV (heart rate variability) analysis to optimize recovery;
- Periodic testing of the intestinal microbiome;
- Continuous blood glucose monitoring even for non-diabetics.
The goal is not to accumulate data, but to identify personalized patterns for daily micro-adjustments. How underlined in this article, some octogenarian biohackers spend tens of thousands of euros per year on this monitoring, but more affordable versions are now available to everyone.
Second pillar: personalized genetic nutrition
Forget universal diets. Biohacking 2025 is based on nutrigenomics: analyzing your DNA to understand how your genes respond to specific foods and nutrients. This approach allows you to “turn on” protective genes and “turn off” those that accelerate aging.
Key Nutrition Protocols:
- Intermittent fasting calibrated to your genetic chronotype;
- Targeted integration of anti-inflammatory polyphenols;
- Nutrient cycling to stimulate cellular autophagy;
- Bulletproof Coffee by Asprey: Coffee with MCT oil and grass-fed butter for long-lasting energy.
According to the Cleveland Clinic, nutrigenomics represents the future of personalized medicine. A future in which we all transform food into precise genetic information.
Third pillar: enhancement technologies
Modern biohacking integrates advanced technologies to accelerate natural regeneration processes. No expensive laboratories are needed: many techniques can be implemented at home with gradual investments.
Accessible technologies:
- Red light therapy: stimulates mitochondrial production of cellular energy;
- Home Cryotherapy: cold showers or ice baths to activate anti-aging proteins;
- Controlled breathing: breathing techniques to optimize cellular oxygenation;
- Neurofeedback: brainwave training to improve concentration and memory.
The Biohacking Market will reach $109 billion by 2029, and will make these technologies increasingly accessible and refined.
The scientific reality behind the promises
It is essential to maintain a balanced perspective on these approaches. I wrote to you before: while isolated studies have confirmed the effectiveness of individual biohacking practices (intermittent fasting for cellular longevity, cryotherapy for reducing inflammation, light therapy for mitochondrial enhancement), the systematic combination of multiple techniques represents territory still largely unexplored by long-term research.
Kenneth Scott, an 81-year-old who spends $70.000 a year on experimental treatments, is a prime example of this scientific frontier. His results are promising, but how highlighted by the case, we are still in the pioneering phase of these integrated protocols.
How to Start Your Transformation
Effective biohacking starts with small, systematic changes. Tim Gray, British biohacking expert, showed that it is possible to reduce your biological age by almost 10 years in less than a decade.
First Year Roadmap for Beginners:
- Week 1-4: Start by tracking your sleep and optimizing your sleep environment;
- Month 2-3: Introduce intermittent fasting and improve nutritional quality;
- Month 4-6: Add controlled cold exposure and light therapy;
- Month 7-12: Implement genetic testing and further customize protocols.
Practical Biohacking Implementation Table
| Phase | Duration | Actions to implement | Measurable goals | Indicative cost |
|---|---|---|---|---|
| Foundations | Weeks 1-4 | Smart ring, sleep optimization, meditation 10 min/day | 7-9 hours deep sleep, HRV >50ms | € 200 400- |
| Nutrition | Months 2-3 | 16:8 fasting, sugar elimination, omega-3 supplementation | Loss 2-4% body fat, stable blood sugar | €100-200/month |
| Basic technologies | Months 4-6 | Cold showers 2 min, red light therapy 15 min, Wim Hof breathing | 20% reduction in inflammation markers | € 300 800- |
| Customization | Months 7-9 | Genetic testing, microbiome, customized nutritional plan | 15% improvement in perceived energy | € 500 1000- |
| Optimization | Months 10-12 | Advanced protocols, biofeedback, complete biomarker analysis | Biological age -2/5 years, performance +25% | € 800 1500- |
| Retention | Ongoing | Continuous monitoring, periodic adjustments | Stabilization of long-term results | €200-500/month |
You can see for yourself: these are not yet “popular” prices, and this is the worst news.. But there are at least three good ones. First: Until recently, the costs of this “shopping list” could be up to 20 times higher, especially for genetic tests. Second: maintenance is relatively cheap (from 200 to 500 euros a month to try to live healthily for decades more seems almost like a fairy tale, in a positive sense I mean). Third: in the next few years the costs will drop further.
The Global Longevity Movement
The promises of Asprey and other longevity “gurus” are catalyzing a global movement. 4000 Guests attended the 2025 conference, demonstrating the growing interest in these methodologies. Specialized centers such as The Longevity Suite are springing up all over Europe, making professional biohacking accessible to an ever wider audience.
The Italian context of biohacking
Italy is rapidly emerging as a hub for biohacking in Europe. The Biohacking Science Institute represents the first certified training academy for biohackers in our country, founded by the pioneer who imported this professional figure from the United States. The institute has already trained over 5000 people in its first two years of activity.
In Milan, The Longevity Spa Portrait Milano offers cutting-edge treatments such as “The Ultimate Biohacking”, which combines dry flotation, infrared therapy and hydrogen-oxygen therapy. In parallel, GS Loft has opened a new office at a renowned Milanese club, introducing programs based on precision medicine tests for personalized genetic and epigenetic analysis.
The Italian educational landscape is enriched with Mindset Biohacking, which launched the first University Master in Biohacking Coaching, and with the Biohacking Forum, an annual event that brings together the largest Italian community in the sector. According to The Pocket, the world map of biohacking centers includes only two certified Italian centers: Open BioMedical Initiative of Rome and Be.In.To of Turin.
The Milan Longevity Summit, promoted by Aeon Foundation, aims to position Italy as an international scientific hub for longevity medicine, with a market that has grown from 29 to 36 billion dollars in 2024 alone.
Asprey has invested more than $2 million in its organic transformation, but the results show that even more modest approaches can produce significant benefits.
Biohacking represents the natural evolution of our relationship with health: from passive patients to active engineers of our biology. The road to more years of life (and health) is becoming increasingly tangible: it just remains to travel it with method and scientific determination.
