Why Extreme Biohacks Might Be Doing More Harm Than Good

From cold plunges to mouth taping and extreme fasting, the wellness world has become increasingly fascinated with so-called “biohacks” – lifestyle tweaks aimed at optimising health, boosting longevity and enhancing performance. But as these practices become more mainstream, health experts are urging caution. Genetic engineer Sebnem Unluisler recently spoke to Stylist magazine about the rise of extreme biohacking, warning that not all trends live up to the hype – and some could even be counterproductive.

One such trend is the daily ice bath. Advocates claim that regular cold exposure can extend lifespan and improve everything from fat-burning to focus. While there is some science supporting the benefits of cold exposure – such as reduced inflammation, improved recovery post-exercise and a short-term lift in mood – Unluisler cautions against viewing it as a magic bullet.

“There’s evidence that cold exposure can help boost metabolic health and build resilience,” she explains. “But the idea that taking ice baths every day will meaningfully increase your lifespan is overstated. The science simply doesn’t support that claim. More worryingly, overdoing cold exposure may have unintended consequences, such as raising stress hormones like cortisol and potentially weakening the immune system over time. If your goal is long-term health and longevity, you’re far better off prioritising consistent quality sleep, supporting your body’s cellular repair processes and improving metabolic flexibility than relying on extreme interventions.”

Cold therapy isn’t the only controversial biohack under the microscope. Mouth taping – the practice of taping one’s lips shut at night to encourage nasal breathing – has gained popularity on social media. While nasal breathing does have recognised benefits, experts warn that mouth taping can be dangerous, especially for those with undiagnosed sleep apnoea, allergies or other respiratory issues. Blocking the mouth during sleep without proper medical guidance could potentially worsen sleep quality or cause distress during the night.

Another questionable trend is the overuse of longevity supplements. While some supplements can be beneficial when used appropriately and with professional advice, many marketed as “anti-ageing” or “life-extending” lack sufficient scientific backing. Worse still, taking high doses of certain compounds without proper need or medical supervision could interfere with the body’s natural processes or interact with medications.

Extreme fasting is also highlighted as a biohack to approach with caution. Intermittent fasting – done sensibly – has shown promise in supporting metabolic health. However, prolonged or excessively restrictive fasting can place the body under unnecessary stress, disrupt hormone balance and lead to nutrient deficiencies. For some people, especially women or individuals with a history of disordered eating, extreme fasting can do more harm than good.

So, what should we be doing to support a longer, healthier life?

According to experts like Sebnem, the real keys to longevity are far less dramatic than many of today’s trendy hacks suggest. Focusing on evidence-based habits such as regular physical activity, balanced nutrition, restorative sleep, stress management and maintaining strong social connections remains the foundation of good health. Supporting the body’s natural repair mechanisms and maintaining flexibility in how the body uses energy, through a combination of movement, nutrient timing and rest, is far more sustainable and beneficial than cold plunges or tape-on-the-mouth quick fixes. Longevity screening is also another beneficial test that provides a deep insight into how your body is ageing and provides a roadmap to help improve life span and health span.

In a world increasingly drawn to extremes, it’s worth remembering that consistency, balance and science-led habits often trump sensationalised shortcuts. Biohacking may be trending, but when it comes to your health, it pays to take a measured and mindful approach.

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