Today’s technology makes nutritional, exercise, and sleep habits easier.
From watches to rings to chest monitors, wearable designs are cutting-edge tools for tracking your diet and physical activity. These gadgets eliminate the hassle of data logs and motivate you to reach your goals. Time to get tech-savvy!
To make a healthy habit stick, most researchers agree that you must remove any obstacles in place that stop it from being easy. These obstacles are known as friction,1 and the new wearable technology designs have this in mind. When a watch, bracelet, chest strap, or ring records your activity for you, you avoid the friction of logging all that information.
Numerous studies point to how tracking dietary intake and physical habits can help you reach and maintain a healthy weight.2 Implementing digital technology can facilitate self-monitoring,3 but there are still many things to consider when purchasing a wearable tracking product. You’ll need to consider your budget, style, goals, and whether the technology can pair with your other devices.
The wearable industry is constantly evolving, with fitness wristbands, smartwatches, chest monitors, and non-wrist trackers, such as rings, new on the market. Some wearables will only sync with Apple, Google, or Android smartphones, and some require monthly subscriptions. It’s highly advisable to research the different products and their features before investing in this cutting-edge technology.
Also, it’s worth noting that wearables are not the ultimate biohack for maintaining healthy weight levels. More than one study has suggested that these devices are not enough to significantly change behavior.4 Therefore, don’t rely on wearable technology alone; research shows that lifestyle interventions including consistent diet and movement make the biggest difference.5
“Seeing progress in changing numbers makes the repetitive fascinating and creates a positive feedback loop.”
The Feelzing patch is a neurostimulation device that utilizes a unique waveform to activate nerves within both the sympathetic and parasympathetic nervous systems.
Fitbit’s Android smartwatch integrates Google’s features with Fitbit’s health tracking, providing stress level monitoring and continuous heart rate tracking for calorie burn, sleep analysis, and more.
The kids’ smartwatch Bounce, powered by Garmin Jr.™, encourages children to stay active while providing two-way text and voice messaging via LTE connectivity and the Garmin Jr.™ app for real-time location tracking. It also monitors steps, sleep, and activity.
The Shock Clock 3 is an unconventional alarm clock that not only wakes you up with a zap but also tracks your sleep patterns to ensure you wake up refreshed. It operates quietly, benefiting both you and others in the household.
WHOOP is your all-in-one wearable for performance optimization. It monitors sleep, training, recovery, and health, providing real-time feedback. Track sleep cycles, training effort, recovery metrics, and stress levels, with personalized stress scores and breathwork sessions for stress management. With WHOOP, you’ll have the data you need to train smarter, recover faster, and manage your overall well-being.
Venu 3 is your personal on-wrist coach, packed with advanced health and fitness features. It monitors Body Battery™ energy levels, offers sleep coaching, and tracks over 30 sports. You can make calls, use voice assistants, and get workout insights. Plus, it provides a morning report tailored to you.
This chest strap heart rate monitor offers accurate real-time heart rate tracking, heart rate variability monitoring, and calorie burn data. It’s equipped with Bluetooth 4.0 and ANT+ connectivity with a transmission distance of 10m. The heart rate range is 30 – 240bpm, and it comes with a CR2032 Coin battery that lasts for up to 300 hours.
The APEX 2 and APEX 2 Pro GPS Outdoor Watches are designed for peak performance across all terrains. They feature a rugged build, an improved GPS antenna for stronger performance, enhanced navigation capabilities, a next-gen optical heart rate sensor, and extended GPS battery life. These watches are your ultimate training companions, helping you achieve your goals with precision and endurance in the great outdoors.
The Gucci x Ōura Ring is a unique fusion of fashion and technology, designed for self-discovery. This sleek 4-gram ring combines luxury with functionality, featuring Gucci’s iconic Interlocking G logo and Ōura’s research-grade sensors for heart rate, temperature, and sleep tracking. By translating the body’s signals, it enables wearers to better understand themselves, fostering a dialogue between mind and body for a fuller expression of self.
Introducing the Tambour Horizon Light Up, a revolutionary connected watch by Louis Vuitton. It features a curved sapphire glass that creates an endless screen illusion. The signature Monogram ring is animated by 24 LEDs, producing mesmerizing glow-in-the-dark visuals. With customizable colors and watch faces, it embodies Louis Vuitton’s design and travel spirit.
Elevate your timekeeping with this 41mm smartwatch by Samsung and De Grisogono. Adorned with diamonds, gold, and a leather strap, it’s powered by Gear S2 for digital applications. The bezel boasts diamonds, and this smartwatch features a round face, galuchat strap, and Samsung Gear S2 functions. A fusion of sophistication and innovation.
The KAATSU C3 is a versatile, rugged device suitable for various users, including individuals, coaches, trainers, chiropractors, physical therapists, and caregivers. It offers patented Cycle and Constant Modes and uses KAATSU AirBands. This water-resistant equipment can be used in various conditions for purposes.
1. Tara Parker-Pope, To Start a New Habit, Make It Easy, The New York Times: https://www.nytimes.com/2021/01/09/well/mind/healthy-habits.html#:~:text=In%20the%20scientific%20study%20of,re%20more%20likely%20to%20succeed.
2. Patel, M.L., Wakayama, L.N. and Bennett, G.G. (2021), Self-Monitoring via Digital Health in Weight Loss Interventions: A Systematic Review Among Adults with Overweight or Obesity, Obesity, 29: 478-499: https://doi.org/10.1002/oby.23088, https://onlinelibrary.wiley.com/action/showCitFormats?doi=10.1002%2Foby.23088.
3. McDonough DJ, Su X, Gao Z, Health wearable devices for weight and BMI reduction in individuals with overweight/obesity and chronic comorbidities: systematic review and network meta-analysis, British Journal of Sports Medicine, 2021; 55:917-925: https://bjsm.bmj.com/content/55/16/917.
4. Fawcett E, Van Velthoven MH, Meinert E, Long-Term Weight Management Using Wearable Technology in Overweight and Obese Adults: Systematic Review, JMIR Mhealth Uhealth, March 2020,10;8(3):e13461. doi: 10.2196/13461. PMID: 32154788; PMCID: PMC7093773: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7093773/.
5. Jakicic JM, Davis KK, Rogers RJ, et al., Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial, JAMA, 2016;316(11):1161–1171,doi:10.1001/jama.2016.12858: https://jamanetwork.com/journals/jama/fullarticle/2553448.
Free and inexpensive smartphone apps make a significant difference in mastering behavior, which is crucial to achieving weight goals. Studies show that tracking food intake and healthy habits lead to noticeable weight loss.
When it comes to mastering our behavior — perhaps the underlying goal of all biohacks — a smartphone can be both a friend and a foe. For people on their weight management journey, health-tracking apps can help with both altering your weight and maintaining it at a healthy level.
A study of obese people found that when participants tracked their food intake using a free digital app on their smartphone, they lost a significant amount of weight,1 regardless of their specific diet. Self-monitoring technology is also common among people who maintain a healthy weight.2
Simply taking a photo of what you’re eating probably won’t cut it. It’s best to download an app that requires you to record the caloric nature of your food.3 MyFitnessPal is one of the most popular apps for food tracking. However, a study found that users tend to fall off the app dramatically after a month.4
When it comes to shifting relationships with food and exercise, apps without so-called “behavior change content” are not as effective as those that include articles and prompts.5 The most effective apps may require a subscription, like Noom and Fitocracy. Simply put, apps cannot serve as a standalone biohack for weight control;6 however, studies have shown that they certainly can help.7
For individuals who follow an intermittent fasting protocol that limits the window during which they eat, apps like FasTrack and DoFasting can be effective support tools. Waterlogged can also be great for those who wish to track their water intake. Finally, MeThreeSixty is a free photo-based app worth trying to compare body composition over time.
“Every time you use a food diary, you’re reminding yourself of all those behaviors you’re hoping to change — and that, in turn, is a powerful way to encourage and sustain behavior change.”
Fooducate, a renowned app, has been a trusted ally for millions striving to eat better, shed pounds, and boost their well-being. Endorsed by healthcare experts like doctors, dietitians, fitness trainers, and personal coaches.
Join over 935,585 people in the DietBet community to lose weight with expert-hosted games, real customer support, and a supportive community that keeps you motivated to reach your goals.
PlateJoy offers personalized meal plans and grocery lists for various lifestyles, simplifying healthy eating and aiding individuals in reaching their health and fitness goals.
Heads Up offers personalized dashboards for tracking various metrics, integrating with nutrition apps like MyFitnessPal and health devices such as Keto-Mojo and Oura ring. It allows users to monitor sleep, activity, and keto-specific metrics like the Glucose-Ketone Index in one place.
Noom users lose 15.5 pounds over 16 weeks, twice as much as those trying to lose weight independently. Combining psychology, technology, and coaching, Noom provides a personalized plan, progress tracking, and support for effective weight loss.
Lifesum goes beyond calorie counting, providing personalized nutrition guidance to help users adopt healthy diets that align with their preferences and lifestyles, aiding in weight loss and the development of sustainable healthy eating habits.
Access a holistic overview of your fitness journey through the app, which includes details on your activities, workout and mindfulness history, trends, awards, and the integration of Apple Fitness+ for Apple Watch users. Additionally, share your progress and achievements with family and friends, all within one user-friendly platform.
Discover your ideal wellness routine with Alo Moves and enjoy two weeks of unlimited access to yoga, fitness, and mindfulness classes for free. Achieve your health and fitness goals through guided at-home workouts led by expert instructors. Receive personalized class recommendations tailored to your unique lifestyle.
Discover your new favorite way to stay active with Obé. With over 10,000 workouts, daily live classes, specialized programs, and exciting challenges, staying fit and making exercise a lasting habit has never been more enjoyable and accessible. Join Obé and transform movement into a sustainable part of your routine.
With the Peloton App, enjoy flexible workouts tailored to your preferences. It offers a diverse range of fitness classes, from strength training to outdoor running, yoga, meditation, and more. No equipment is required, making it accessible to all. Achieve your fitness goals with convenience and variety.
Get fit and healthy with 8fit. This app offers personalized workouts and meal plans, available in multiple languages and highly rated by users. Simply choose your wellness goal, share your fitness level and dietary preferences, and receive custom workouts and meal plans.
Joggo is your comprehensive running companion, ideal for all levels. It provides personalized training, meal plans, and a handy tracker. Think of it as your personal coach, nutritionist, and support system on your device. Complete an assessment, get a customized plan for your goals, whether it’s weight loss, a 5K race, or personal records.
Zero is a leading fasting app, endorsed by major publications like Good Housekeeping and Men’s Health, helping users break free from dieting cycles and embrace intermittent fasting for sustainable weight loss and improved well-being.
Lose It! simplifies weight loss with calorie tracking and personalized daily budgets. Input your profile, set goals, and track food, weight, and activity effortlessly to achieve success and better understand your nutrition needs.
Carb Manager simplifies carb and macro counting for various diets, offering unlimited free barcode scanning and net carb tracking to support users in achieving metabolic health goals.
1. Tracking food leads to losing pounds, Duke University, February 28, 2019: https://www.sciencedaily.com/releases/2019/02/190228154839.htm.
2. Goldstein, C. M., Thomas, J. G., Wing, R. R., and Bond, D. S., Successful weight loss maintainers use health-tracking smartphone applications more than a nationally representative sample: comparison of the National Weight Control Registry to Pew Tracking for Health, Obesity Science & Practice, 2017, 3: 117– 126. doi: 10.1002/osp4.102. https://onlinelibrary.wiley.com/action/showCitFormats?doi=10.1002%2Fosp4.102.
3. Caroline Glagola Dunn, Gabrielle M. Turner-McGrievy, Sara Wilcox, Brent Hutto, Dietary Self-Monitoring Through Calorie Tracking but Not Through a Digital Photography App Is Associated with Significant Weight Loss: The 2SMART Pilot Study—A 6-Month Randomized Trial, Journal of the Academy of Nutrition and Dietetics, Volume 119, Issue 9, 2019, Pages 1525-1532, ISSN 2212-2672: https://doi.org/10.1016/j.jand.2019.03.013, https://www.sciencedirect.com/science/article/pii/S2212267219302667.
4. Brian Yoshio Laing, Carol M. Mangione, Chi-Hong Tseng, et al. Effectiveness of a Smartphone Application for Weight Loss Compared With Usual Care in Overweight Primary Care Patients: A Randomized, Controlled Trial, Ann Intern Med.2014;161:S5-S12, [Epub 18 November 2014]. doi: 10.7326/M13-3005, https://www.acpjournals.org/action/showCitFormats?doi=10.7326%2FM13-3005.
5. Telema Briggs, BS, Virginia Quick, Ph.D., RD, and William K. Hallman, Ph.D., Feature Availability Comparison in Free and Paid Versions of Popular Smartphone Weight, Journal of Nutrition Education and Behavior, Volume 53, Issue 9, P732-741, September 2021, Published: July 24, 2021: doi: https://doi.org/10.1016/j.jneb.2021.05.010, https://www.jneb.org/article/S1499-4046(21)00667-9/fulltext.
6. Ghelani DP, Moran LJ, Johnson C, Mousa A, Naderpoor N., Mobile Apps for Weight Management: A Review of the Latest Evidence to Inform Practice, Front Endocrinol (Lausanne), June 24, 2020;11:412. doi: 10.3389/fendo.2020.00412. PMID: 32670197; PMCID: PMC7326765: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7326765/.
7. Sorgente A, Pietrabissa G, Manzoni GM, Re F, Simpson S, Perona S, Rossi A, Cattivelli R, Innamorati M, Jackson JB, Castelnuovo G., Web-Based Interventions for Weight Loss or Weight Loss Maintenance in Overweight and Obese People: A Systematic Review of Systematic Reviews, J Med Internet Res, June 26, 2017, 26;19(6):e229. doi: 10.2196/jmir.6972. PMID: 28652225; PMCID: PMC5504341: https://pubmed.ncbi.nlm.nih.gov/28652225/.
Tracking metrics regularly will help you reach and maintain a healthy weight. Today’s tools make the process easy-peasy with scales, tapes, and other emerging technologies.
Perhaps it seems old school, but scales and measuring tape remain simple and effective ways to create a high-frequency self-monitoring practice. Research shows that they constitute the most effective way to reach and maintain a healthy weight.1 Most studies suggest weighing yourself daily,2 with people who step on the scale every day tending to demonstrate more weight loss.3
Nevertheless, weighing can be psychologically challenging, especially for those with a tendency toward disordered eating or obsessive thinking. To overcome the discomfort associated with stepping on a scale each day, you can have someone else look and record the number for you. Make it a habit to weigh yourself each morning after going to the bathroom, creating a rote routine to help you keep emotions at bay.
New scales on the market today not only show weight, but also provide additional tracking of metrics such as body fat, muscle mass, lean body mass, bone mass, visceral fat, and basal metabolic rate. This is accomplished by sending an electrical current from the machine through the body, so avoid this technology if you have a pacemaker or electrical implant. Some scales can also be paired with apps to track your changes over time.
While weight is an effective measurement for monitoring your body mass index, hormonal fluctuations and water weight can impact your bottom line. A measuring tape is another tool that helps you self-monitor the results of long-term changes in dietary and physical activity.4 You can record body composition measurements, including results from DEXA scans, on a quarterly basis.
“The number on your bathroom scale can be deceptive. Healthy weight loss means losing fat, especially around your middle, and retaining muscle.”
All the metrics measured by the QardioBase X can be conveniently tracked on your phone using the free Qardio App. This app enables you to measure your metrics, set goals, receive reminders, and monitor your progress over time. Plus, it offers the option to connect with your physician for added support in achieving your health goals.
FITINDEX’s Wi-Fi smart scale connects via Bluetooth and 2.4GHz Wi-Fi (not 5G) for easy data syncing with their app. With advanced ITO coated technology, it offers accurate body composition analysis. You can read weight, BMI, and body fat percentage directly from the scale. It supports multi-user data storage, including a baby mode.
The Slimpal Period Heating Pad is a cordless, wearable heating belt designed for menstrual cramp relief. It features a rechargeable design and offers three timer auto-off settings for customized usage. With the latest graphene heating chip, it provides fast and continuous heating in just 5 seconds, offering relief from cramps or back pain.
The Smart Tape Measure is designed to conveniently measure your body circumference on your own. It instantly saves the measurements and sends them directly to the RENPHO Health app, allowing you to track your body changes and health journey trends effortlessly.
Body Comp is a comprehensive assessment tool available on the Withings smart scale. It provides precise body composition data, including visceral fat, using multi-frequency bioimpedance analysis. This data helps individuals focus their health efforts and gain insights into their overall well-being.
Monitor your health comprehensively with Fitbit Aria Air™, a user-friendly smart scale that not only shows your weight but also syncs it to the Fitbit app. There, you can access your BMI, track changes over time, and gain deeper insights into your well-being.
Tanita introduces the world’s first consumer product line with multi-frequency, Bluetooth/radio wireless body composition measurements, setting new standards in fitness and health monitoring. These innovations offer precise measurements, broader compatibility, and come in various models including full-body, segmental, and radio wireless, revolutionizing body composition analysis.
QardioArm wireless blood pressure monitor simplifies blood pressure measurement, tracking systolic and diastolic pressure, heart rate, and detecting irregular heartbeats. This FDA-cleared device meets US and European standards and integrates seamlessly with the free Qardio App, enhancing its functionality for easy setup and use via smartphone or tablet.
ScanWatch Horizon is your ideal fitness companion, effortlessly monitoring all your activities, even intense sports sessions. It boasts smart detection and connected GPS, providing you with precise insights into your workouts. With the activity subdial always visible, you can easily track your daily step goal progress. Thanks to a 3-axis accelerometer and advanced algorithms, you get accurate results. You can also map your workout sessions, including distance, elevation, and path, thanks to Connected GPS. Activating workout mode is a breeze, with over 30 sports to choose from, providing duration, heart rate, and movement tracking.
“Body Scan,” an upcoming smart scale, utilizes advanced sensors in the handle to scan torso, arms, and legs, providing precise body composition and fitness information. The Electrodermal Activity Score measures overall health through skin response to sweat gland stimulation. This innovative smart scale offers access to numerous health biomarkers through a simple weigh-in, making it a significant advancement in health monitoring. Please note that features and design are subject to change pending clinical and regulatory validation.
1. Huang X, Li M, Shi Y, Yao H, Lei Z, Kou W, Li B, Shi J, Zhang W, and Jian W, Self-managed weight loss by smart body fat scales ameliorates obesity-related body composition during the COVID-19 pandemic: A follow-up study in Chinese population, Front. Endocrinol, 2022, 13:996814. doi: 10.3389/fendo.2022.996814: https://www.frontiersin.org/articles/10.3389/fendo.2022.996814/full.
2. Pacanowski CR, Levitsky DA, Frequent Self-Weighing and Visual Feedback for Weight Loss in Overweight Adults, J Obes. 2015;2015:763680. doi: 10.1155/2015/763680. Epub 2015 May 12. PMID: 26064677; PMCID: PMC4443883: https://pubmed.ncbi.nlm.nih.gov/26064677/.
3. Zheng Y, Sereika SM, Burke LE, Olgin JE, Marcus GM, Aschbacher K, Tison GH, Pletcher MJ, Temporal patterns of self-weighing behavior and weight changes assessed by consumer purchased scales in the Health eHeart Study, J Behav Med. 2019 Oct;42(5):873-882. doi: 10.1007/s10865-018-00006-z. Epub 2019 Jan 16. PMID: 30649648; PMCID: PMC6635083: https://pubmed.ncbi.nlm.nih.gov/30649648/.
4. Rena R Wing, Suzanne Phelan, Long-term weight loss maintenance, The American Journal of Clinical Nutrition, July 2005, Volume 82, Issue 1, Pages 222S–225S: https://doi.org/10.1093/ajcn/82.1.222S, https://academic.oup.com/ajcn/article/82/1/222S/4863393?login=true.
Focusing on healthy eating and exercise can be exhausting — that’s where infrared saunas come in. Thermal therapy is gaining popularity to improve mood and treat pain.
Dry-heat saunas have long been a traditional method for relaxation in countries throughout the world, but recently, saunas using very different technology have become increasingly popular. Infrared saunas use far-infrared light waves, rather than dry heat. Some machines also use other types of light waves, including near-infrared. These light waves heat the body without warming the air, allowing you to stay in the chamber for a longer period of time.1
While there is not much scientific evidence to support the claim that infrared saunas directly enhance weight loss,1 they can be indirectly used as a biohack for health. Sitting in an infrared sauna cannot be considered a sedentary alternative to exercise, as it doesn’t increase your breathing rate.1
Thermal therapy, which is another term for using heat for its health benefits, has been found effective for treating chronic pain.3 Infrared saunas, in particular, are also an effective treatment for rheumatoid arthritis and ankylosing spondylitis,4 suggesting that taking a sauna could be an effective post-workout biohack for individuals focused on fitness.
Infrared saunas are also excellent treatments for reducing symptoms associated with depression.5 As there is a clear correlation between clinical depression and excessive weight gain or weight loss,6 in certain cases, these new thermal therapy treatments could be effective for weight management. Still, overall, the use of traditional dry saunas is backed by more research supporting a connection to body mass loss.7
If you wish to schedule a treatment in an infrared sauna, start with 30 minutes or less. Stay hydrated during your session and be sure to shower immediately afterward. This will stop the toxins you’ve sweated out from being reabsorbed back into your skin.
“When you pair the red or near-infrared light exposure with exercise, you’ll see more fat loss. You’ll see more muscle gain. You’ll see bigger improvements in strength and endurance.”
Luminous Red’s Model1 device makes applying red and near-infrared light to targeted areas easy, without assembly or mounting. Enjoy its benefits on the go.
Higher Dose offers an Infrared Sauna Blanket designed to elevate the body’s thermal energy, enhance relaxation, promote glowing skin, and improve circulation.
The HeatPod is a full-body infrared sauna blanket designed for improved recovery, heart and systemic health, and stress relief. It’s a perfect companion for post-workout relaxation or anytime during the day.
The Relax Sauna utilizes semiconductor chips to filter non-far Infrared light, allowing your body to absorb healing rays. With dual 700w radiators and patented technology, it produces highly beneficial far Infrared light.
The MitoMIN 60 LED red light therapy device offers supercharged, high-powered targeted treatment and is recognized as the best-value panel on the market. It features a whisper-quiet fan to keep LEDs cool, ensuring a lifespan of over 50,000 hours.
Enjoy the benefits of an affordable, portable infrared sauna with 96 Jade & Tourmaline stones, carbon fiber heating, EMF blocking, and toxin-free materials. Rejuvenate your body, relax your mind, burn calories, and detoxify at your convenience.
An infrared sauna, also known as a far-infrared sauna, uses light to generate heat, unlike traditional saunas that heat the air. It employs far-infrared waves to directly warm the body, offering various potential benefits such as improved sleep, relaxation, detoxification, weight loss, muscle and joint pain relief, enhanced skin, better circulation, and potential help for conditions like chronic fatigue syndrome. However, research on infrared saunas is not as extensive as that on traditional saunas.
Sebastian and Johannes promote the world’s top infrared saunas, provide mindset insights, and advocate for natural practices that boost energy and wellbeing. They prioritize fun, innovation, and personal connections in their human-centric group of companies, making it more than just business; it’s driven by pleasure.
In this episode, 5 Pillars explores Infrared Sauna Therapy, a rising wellness technology based on energy therapy. The podcast covers its definition, health benefits, precautions, usage recommendations, and key factors to consider when buying a home Infrared Sauna.
Discover the distinctions between traditional saunas and infrared saunas in this concise master class guide, highlighting the direct body heating approach of infrared saunas compared to traditional steam saunas, which use heated water to produce steam.
“The Hot Seat” is HigherDOSE’s unique interview series where Co-Founders Lauren Berlingeri and Katie Kaps engage in unfiltered conversations with celebrities, CEOs, biohackers, and influential figures about their wellness journeys. All interviews take place in a scorching 158-degree infrared sauna, adding a unique twist. Tune in every Tuesday for a new episode. It’s time to get DOSE’d!
Dr. Jay Khorsandi, a sleep and life optimization expert with 20+ years of clinical experience, hosts a podcast with renowned experts. They share tips for better sleep, improved health, and increased vitality. The podcast delves into sleep science, ancient practices, and innovative technologies to enhance your life. Whether you want to wake up refreshed or boost daily performance, this show has insights for you.
Marni and Jesse delve into the topic of minimizing chemical exposure in episode 320 of their podcast. They offer insights on making healthier choices to reduce chemical exposure both inside and outside the home. The discussion covers various aspects, including chemical sensitivities, natural beauty products, non-toxic bedding and furniture, greenwashing, and tips for purifying indoor air quality.
1. Brent A. Bauer, MD, What is an infrared sauna? Does it have health benefits?, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954.
2. Beever R., Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence, Can Fam Physician, 2009 Jul;55(7):691-6. PMID: 19602651; PMCID: PMC2718593: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/.
3. Masuda A, Koga Y, Hattanmaru M, Minagoe S, Tei C., The effects of repeated thermal therapy for patients with chronic pain, Psychother Psychosom, 2005;74(5):288-94. doi: 10.1159/000086319. PMID: 16088266: https://pubmed.ncbi.nlm.nih.gov/16088266/.
4. Oosterveld, F.G.J., Rasker, J.J., Floors, M. et al., Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis, Clin Rheumatol 28, 29–34 (2009): https://doi.org/10.1007/s10067-008-0977-y, https://link.springer.com/article/10.1007/s10067-008-0977-y#citeas.
5. Ashley E. Mason, Sarah M. Fisher, Anoushka Chowdhary, Ekaterina Guvva, Danou Veasna, Erin Floyd, Sean B. Fender & Charles Raison, Feasibility and acceptability of a Whole-Body hyperthermia (WBH) protocol, International Journal of Hyperthermia, 2021, 38:1, 1529-1535, doi: 10.1080/02656736.2021.1991010, https://www.tandfonline.com/doi/full/10.1080/02656736.2021.1991010.
6. Luppino FS, de Wit LM, Bouvy PF, et al., Overweight, Obesity, and Depression: A Systematic Review and Meta-analysis of Longitudinal Studies, Arch Gen Psychiatry, 2010;67(3):220–229. doi:10.1001/archgenpsychiatry.2010.2: https://jamanetwork.com/journals/jamapsychiatry/fullarticle/210608.
7. Podstawski R, Boraczyński T, Boraczyński M, Choszcz D, Mańkowski S, Markowski P., Sauna-induced body mass loss in young sedentary women and men, ScientificWorldJournal, 2014;2014:307421. doi: 10.1155/2014/307421. Epub 2014 Dec 31. PMID: 25614882; PMCID: PMC4295591: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295591/.
Cold showers are a popular biohack, but cryotherapy takes chilling to the next level. Studies show that people who integrate cold therapy treatments into their plan can lose weight and heal from exercise-related injuries at a faster pace.
Recently available in private clinics, full-body cryotherapy is considered one of the most promising technologies for reducing fat tissues in the body.1 By inducing a process known as thermogenesis, it provides the same biohacking effect as a cold water plunge or cold shower. A study on mice demonstrated that this kind of cold exposure improves glucose regulation and could even aid in weight loss.2
Now for the good news: the research on humans is also exciting. In a study that targeted menopausal women, it was demonstrated that a whole-body treatment could reduce abdominal obesity.3
In another study, researchers found that a single session of cryotherapy was enough to observe a decline in waist circumference, body weight, and body mass index.4
What’s more, a clinical study found that cryotherapy freezes and reduces subcutaneous adipose tissue5 — the visible stuff everyone wouldn’t mind having less of. Researchers continue to report that cryotherapy is an effective tool in the fight against obesity.6
While doctors have used cryotherapy as a spot treatment to freeze off warts and other abnormal tissue for a long time,7 only recently have chambers become available as full-body treatments for the public. These treatments involve sitting in a one-person booth (or using body-specific sleeves) cooled to around -110°C by liquid nitrogen. It only takes a few minutes to get the benefits of the treatment, and you can go almost daily.8
Athletes, in particular, use these chambers to reduce swelling and enhance the healing process to improve performance beyond any weight loss goals.
“When you go into the cold, you cannot think. You have to be. You learn to be, to be the best version of yourself.”
Cryotherapy offers several potential benefits, including pain relief and muscle healing, weight loss, reduced inflammation, prevention of dementia, prevention and treatment of cancer, reduction in anxiety and depression, improved symptoms of eczema, and treatment of migraine headaches. It’s worth noting that while these benefits are reported, individual experiences may vary, and more research is needed to fully understand the extent of cryotherapy’s effects on these conditions.
The Cryofan CF-05 is a cutting-edge local cryotherapy device that employs supercooled nitrogen vapor to rapidly and comfortably lower skin and tissue temperatures. This targeted cold therapy delivers numerous beneficial effects and finds extensive applications in cosmetology, dermatology, sports medicine, and trauma care. Building upon the success of the CF-04 model, the CF-05 introduces innovative features, enhanced usability, and heightened safety measures.
Introducing the EVEREST PEAK, the USA’s top-rated fully electric cryotherapy chamber. This single-room, multi-user chamber offers ultimate comfort and personalization, with an app and touchscreen kiosk for clients to fine-tune their sessions. Surprisingly, it operates without nitrogen, costing only $5-$10/day in electricity. In just 2-3.5 minutes, it delivers a comfortable 30-40 degree skin temperature drop. Making cryotherapy selection a breeze!
Introducing the CryoDuo, the cutting-edge dual room cryotherapy chamber. With a pre-chamber cooled to -60°C and a main chamber reaching as low as -160°C, it allows multiple users to experience top-quality cryotherapy sessions simultaneously. This premium system is unmatched in the market, catering to larger wellness clinics, cryocentres, and fitness clubs.
Experience the rejuvenating power of Thermal Shock Therapy with °CRYO WAVE Performance™. This non-invasive treatment applies cold and heat to the skin, ranging from -6°C to +40°C, unlocking a range of wellness and beauty benefits. From body contouring to toning and rejuvenation, this therapy enhances your overall appearance naturally.
Introducing the XR Cryo Plunge WINDOW, a versatile acrylic tub for home or commercial use. It boasts easy 2-step installation, an ozone filtration system, and a built-in water chiller. This immersion solution, perfect for athletic recovery, injury rehab, and wellness, comes with a headrest and 3-month supply of non-chlorine chemicals, ensuring water freshness at an affordable price.
The CRYO XC™ Plus is a top-of-the-line cryotherapy chamber known for its advanced features, exceptional safety standards, and ability to deliver an extremely cold cryotherapy experience. It maintains a well-balanced cabin temperature and boasts high operational reliability, making it a preferred choice among cryotherapy chambers.
Introducing the Tru Grit Fitness Inflatable Ice Bath, your portable solution for ice baths on the go. This ice bath is durable and easy to transport, packing into a backpack. Setup and deflation are quick, and you can add the Tru Grit Rubber Floor Mat for protection. Stay icy and mobile with Tru Grit Fitness.
The Ice Barrel 300 is a compact and lightweight cold therapy tool designed for easy integration into your routine. This fully insulated barrel allows you to incorporate ice baths effortlessly, whether using ice or a chiller.
Introducing Cold Stoic® 2.0 Tank: a super-insulated cold therapy solution with enhanced durability, improved filtration, and temperature control. It’s suitable for indoor and outdoor use, providing the benefits of cold water immersion.
Introducing the Edge Tub Elite, an all-in-one portable cold and hot tub featuring a powerful 1HP chiller, capable of rapidly cooling or heating the water from ambient temperature. Choose between XL and standard sizes, and enjoy the convenience of a quick setup and takedown.
1. Loap S, Lathe R, Mechanism Underlying Tissue Cryotherapy to Combat Obesity/Overweight: Triggering Thermogenesis, J Obes., May 2, 2018; 5789647. doi: 10.1155/2018/5789647. PMID: 29854439; PMCID: PMC5954866: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954866/.
2. Ravussin Y, Xiao C, Gavrilova O, Reitman ML, Effect of intermittent cold exposure on brown fat activation, obesity, and energy homeostasis in mice, PLoS One, January 17, 2014; 9(1):e85876. doi: 10.1371/journal.pone.0085876. PMID: 24465761; PMCID: PMC3895006: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895006/.
3. Wiecek M, Szymura J, Sproull J, Szygula Z, Whole-Body Cryotherapy Is an Effective Method of Reducing Abdominal Obesity in Menopausal Women with Metabolic Syndrome, J Clin Med, August 30, 2020 2020;9(9):2797, doi: 10.3390/jcm9092797, PMID: 32872598; PMCID: PMC7563463: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7563463/.
4. Loap S, Lathe R, Mechanism Underlying Tissue Cryotherapy to Combat Obesity/Overweight: Triggering Thermogenesis, J Obes. May 2, 2018:5789647. doi: 10.1155/2018/5789647. PMID: 29854439; PMCID: PMC5954866: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954866/.
5. Cryotherapy and Body Slimming, sponsored by Clinic Cryo Esthetic: https://clinicaltrials.gov/ct2/show/NCT04287153.
6. Jacopo Maria Fontana, Sibel Bozgeyik, Michele Gobbi, Paolo Piterà, Emanuele Maria Giusti, Benoit Dugué, Giovanni Lombardi, Paolo Capodaglio, Whole-body cryostimulation in obesity: A scoping review, Journal of Thermal Biology, Volume 106, 2022, 103250, ISSN 0306-4565: https://doi.org/10.1016/j.jtherbio.2022.103250, https://www.sciencedirect.com/science/article/pii/S0306456522000651.
7. Cryotherapy, Cleveland Clinic: https://my.clevelandclinic.org/health/treatments/21099-cryotherapy.
8. Can cryotherapy really help you lose weight? Digital Health Central. August 21, 2021. https://digitalhealthcentral.com/2021/08/15/cryotherapy-weight-loss/
No one sticks with a plan that isn’t fun. Thankfully, gamification taps into the way we think about play to keep us engaged in our weight loss strategies. Try using apps and video games to stay active and socially motivated.
It’s not easy to stay motivated with increased physical activity after the initial novelty wears off. However, researchers have discovered a biohack that works: If you tap into your competitive side1 and make exercise a game, you’ll be more likely to keep moving. Whether it’s simply closing a circle or actually playing a virtual reality activity, gamification works.
Gamification can be defined as applying the elements of playing a game to a non-game situation. Unless you’re involved in a team sport, physical activity is a solo pursuit. By making it a game, you activate your inner child and change your response to the activity.2 Gamification taps into our social motivations,3 using cognitive intrinsic drivers like the need for mastery.
Games help us set goals, then tap into our dopamine receptors with rewards and social recognition. This can motivate us to continue on the path to success.
Today’s world is rich with gamification options. Video game platforms like Xbox, Nintendo Switch, and PlayStation all have active gaming options encouraging you to play sports, box, and dance.4 Furthermore, virtual reality headsets usually come with handheld motion controllers for three-dimensional games in which you can fight, run, and dance.
Smartphone apps5 can also make exercising a game. For example, when there is a competitive angle to walking, researchers found that people tended to up their step count.6 Also, when both men and women are involved in the game, the level of activity seems to increase even more.7
While research supports gamification as a biohack for increased physical activity, it’s worth noting that the effects usually wear off once the competition is over. Few people continue the enhanced movement once the challenge is completed.8 Therefore, for lasting results, you need to keep playing.
“Games are the only force in the known universe that can get people to take actions against their self-interest, in a predictable way, without using force.”
Blazepod presents the groundbreaking Flash Reflex Training system, featuring specially designed Pods that sync with the BlazePod app. These Pods generate visual cues and prompts to elevate performance, enhance speed, agility, and reaction times, delivering a revolutionary approach to training.
Treeceps is your dynamic fitness companion. It helps you build strength, gain muscle, and stay active to get lean. Explore it for free as a guest, or unlock all features by joining the Treeceps Club. Choose from subscription options or make a one-time payment for lifelong fitness benefits. Elevate your fitness journey with Treeceps.
DanceFitme offers dynamic dance workouts and cardio sessions for weight loss, accessible from anywhere. Stay motivated with Zumba fitness, cardio routines, and 4-week workout plans. Get in shape while having fun with DanceFitme, suitable for all fitness levels from beginners to advanced.
Train your heroes through exercise, with more activities making them stronger. Face challenges and embark on a journey to become your best self. In a world ruled by the Dark Force for 12 years, will you lead a team of heroes to save the villagers of Fitland? Get fit while saving the kingdom!
Hops is a fun activity tracker that turns your daily activities into a game. Help the forest-dwelling Hops spirits grow by being active in the real world. Activities like walking, running, or climbing stairs become energy for exploring new areas and crafting items. Get active and have fun with Hops!
Playfitt is a motivating fitness tracker game that rewards you with real-world perks like Amazon and Starbucks vouchers or contributions to environmental causes. Playfitt features automatic rep counting, progress reports, leaderboards, and Apple Watch and HealthKit integration. Get fit, have fun, and enjoy the rewards!
Just Dance offers a mobile dance experience with daily free songs and a vast library of over 700 global hits, including tracks from Just Dance 2022. It’s not just a music app; it’s a dance and workout app that lets you groove to your favorite tunes and become a dance star.
Experience the thrill of seven sports, including Golf, Soccer, Volleyball, Bowling, Tennis, Badminton, and Chambara, with intuitive motion controls for local multiplayer fun or online matches. Compete with friends and family, or challenge distant pals and random opponents. Get ready to swing, kick, spike, and bowl your way to victory!
Embark on an augmented reality adventure with Pokémon GO! Explore the real world to catch and evolve Pokémon, strengthen your Pokédex, and engage in thrilling PvP and Raid battles with fellow Trainers. It’s an immersive open-world experience that brings the Pokémon world to life in AR. Become the ultimate Pokémon Trainer!
Embark on an adventure that doubles as a workout! Conquer 100+ levels across 20 colorful worlds as you battle a bodybuilding dragon and minions with real-life exercises. Jog in place to navigate grassy plains, use overhead shoulder presses to defeat foes, and recharge your health with yoga poses. Get fit while having fun!
“Gamify” explores the effective use of gamification in organizations facing an engagement crisis. It highlights that while many organizations fail due to poor gamification design, some succeed by aligning business and player objectives. The book provides leaders with insights from successful initiatives worldwide, guiding them to employ best practices and avoid common pitfalls in gamification, emphasizing the need to engage and motivate people on an emotional level to achieve both player and business goals.
In “The Octalysis Framework,” Gamification Pioneer Yu-kai Chou combines game mechanics and behavioral psychology to optimize for motivation and engagement. Drawing from twelve years of research, he introduces the Octalysis Framework and demonstrates how it can be applied to design engaging and successful experiences in various aspects of life, from products and workplaces to marketing and personal development.
“For the Win: The Power of Gamification and Game Thinking in Business, Education, Government, and Social Impact” by Kevin Werbach and Dan Hunter explores gamification’s potential across diverse fields. It shows how games can be effective tools in marketing, education, innovation, and more. Analyzing successes and failures, the book offers insights into well-designed game-based approaches. It demonstrates gamification’s real-world impact, aiding stroke recovery and addressing mental health when used thoughtfully and ethically.
In “Drive: The Surprising Truth About What Motivates Us,” author Daniel H. Pink challenges the conventional belief that rewards like money are the best motivators. Instead, he argues that true motivation is driven by our innate desire for autonomy, mastery, and purpose. Drawing on extensive scientific research, Pink presents a compelling case for rethinking how we approach motivation in all aspects of life, offering practical strategies for harnessing these intrinsic drivers to enhance performance and satisfaction in work, education, and personal development.
1. Digital health tracking tools help individuals lose weight, study finds, Stanford Medicine, February 24, 2021: https://med.stanford.edu/news/all-news/2021/02/digital-health-tracking-tools-help-individuals-lose-weight-study-finds.html.
2. Bibin Varghese, MD; Erin Chew, MD; Francoise Marvel, MD; Roger S. Blumenthal, MD, FACC; Seth Shay Martin, MD, MHS, FACC, Key Takeaways Regarding Gamification to Increase Physical Activity, American College of Cardiology, November 26,2019: https://www.acc.org/latest-in-cardiology/articles/2019/11/26/08/23/key-takeaways-regarding-gamification-to-increase-physical-activity#:~:text=In%20other%20words%2C%20make%20physical,strategy%20in%20non%2Dgame%20contexts.
3. Hamari, Juho and Koivisto, Jonna, Social Motivations To Use Gamification: An Empirical Study Of Gamifying Exercise, 2013, ECIS 2013 Completed Research,105: http://aisel.aisnet.org/ecis2013_cr/105, https://core.ac.uk/download/pdf/301361018.pdf.
4. Jenae Sitzes, Best Fitness Games in 2022, Game Spot, May 20, 2022: https://www.gamespot.com/articles/best-fitness-games/1100-6475818/.
5. Kris Wouk, 7 Fun Apps You Can Use to Gamify Your Fitness and Health, What Nerd, November 15, 2020: https://whatnerd.com/apps-gamify-fitness-and-health/.
6. Kappen DL, Mirza-Babaei P and Nacke LE, Technology Facilitates Physical Activity Through Gamification: A Thematic Analysis of an 8-Week Study, Front. Comput. Sci.,2020, 2:530309. doi: 10.3389/fcomp.2020.530309: https://www.frontiersin.org/articles/10.3389/fcomp.2020.530309/full.
7. Shameli A, Althoff T, Saberi A, Leskovec J, How Gamification Affects Physical Activity: Large-scale Analysis of Walking Challenges in a Mobile Application, Proc Int World Wide Web Conf, 2017 Apr;2017:455-463. doi: 10.1145/3041021.3054172. PMID: 28990011; PMCID: PMC5627651: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627651/.
8. Mazeas A, Duclos M, Pereira B, Chalabaev A, Evaluating the Effectiveness of Gamification on Physical Activity: Systematic Review and Meta-analysis of Randomized Controlled Trials, J Med Internet Res, 2022;24(1):e26779. doi: 10.2196/26779: https://www.jmir.org/2022/1/e26779/.
Discover effective techniques to manage a healthy weight and reach your wellness goals.
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Tap into the wisdom of weight loss experts: obtain insights, tips, and strategies to reach your goals.
Dr. Robert Lustig, a distinguished neuroendocrinologist, researcher, and professor, has made significant contributions to endocrinology, obesity, and nutrition. He advocates for reducing sugar consumption as a biohacking technique for a healthier lifestyle.
As the director of the WATCH program at the University of California, San Francisco (UCSF), Dr. Lustig oversees efforts to assess weight in teens and children. His research is published in the National Library of Medicine (NIH) and The Journal of Insulin Resistance. Moreover, he serves as the Chief Science Officer for Eat REAL, a non-profit organization focused on nutrition education and promoting policies for healthier diets.
Dr. Lustig’s expertise has been featured in Healthline, Time, ABC News, and CNN Health. He is a respected speaker at medical conferences and events such as Google, TEDx Talk, and New York Times Events. He also engages with his audience through podcasts, his website, as well as Instagram, YouTube, and Twitter.
Dr. Jason Fung is a Canadian nephrologist, researcher, and author who advocates for functional medicine. He believes that being in a persistently fed state can have negative effects on health and that intermittent fasting is beneficial.
In addition to serving as the acting Managing Director of the nonprofit Public Health Collaboration, Dr. Fung is also the Medical Director of the Intensive Dietary Management Program in Toronto and a member of the editorial board at the Journal of Insulin Resistance. He co-founded The Fasting Method, which offers programs and advice on weight loss, intermittent fasting, and nutrition for the management of various illnesses.
Dr. Fung is a popular keynote speaker and discusses topics such as intermittent fasting, biohacking techniques, and functional medicine. He has been featured in various media outlets, including The Morning Show, Reader’s Digest, and The Daily Mail. He engages with his audience through guesting in podcasts and his website, YouTube and Instagram accounts.
Dive into the world of biohacking technology and uncover methods to optimize weight loss.
Wearable devices, such as fitness trackers or smartwatches, can monitor metrics like heart rate, steps, and sleep quality. These devices provide valuable data for tracking progress, optimizing exercise routines, and promoting accountability in weight loss efforts.
Biohackers recommend apps like MyFitnessPal for tracking nutrition, meditation apps for mindfulness, and fitness apps with guided workouts. These apps offer convenience, guidance, and data tracking capabilities to support weight loss goals.
Measuring tools such as body composition scales, tape measures, or skinfold calipers can help track changes in body fat percentage, waist circumference, and overall body composition. These tools provide objective data to monitor progress and adjust biohacking strategies accordingly.
Infrared saunas use infrared radiation to penetrate the skin, promoting relaxation, detoxification, and potential calorie burn. Regular use of infrared saunas may support weight loss efforts by improving circulation, aiding in toxin elimination, and potentially boosting metabolism.
Full body cryotherapy involves exposing the body to extreme cold temperatures for a short period. This technique may increase calorie burn, reduce inflammation, and enhance recovery from exercise. Incorporating cryotherapy sessions can complement a biohacking approach to weight loss.
Biohackers recognize the benefits of exercise gamification as a motivational tool for weight loss. Fitness apps or wearable devices that gamify exercise by setting goals, providing rewards, or enabling social challenges can enhance engagement and adherence to fitness routines.
Yes, biohacking technology like sleep trackers or smart alarm clocks can monitor sleep quality, track sleep stages, and wake users during their lightest sleep phase. By optimizing sleep, biohackers can improve hormonal balance, enhance recovery, and support healthy weight management.
Smartphone apps or wearable devices with food tracking features enable users to monitor caloric intake, macronutrient distribution, and micronutrient balance. These tools provide insights into dietary patterns and help create awareness around calorie consumption, supporting weight loss goals.
Yes, devices like biofeedback tools or heart rate variability (HRV) monitors can help measure stress levels and guide stress reduction techniques. By incorporating stress-reducing practices like deep breathing or meditation, biohackers can manage stress and its potential impact on weight loss.
Biohacking technology, such as fitness trackers or social health platforms, can provide real-time feedback, enable goal setting, and facilitate community support. These tools enhance accountability by tracking progress, providing motivation, and creating a sense of connection in weight loss journeys.
Leverage the power of technology in biohacking your weight loss journey, utilizing innovative tools and devices to optimize your results.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
Fitocracy is an innovative fitness app that combines workout tracking, gamification, and community support to help users achieve their fitness goals. With Fitocracy, users can easily track their workouts, whether using pre-built routines or creating their own.
The app features an active community where users can connect with like-minded individuals. By earning points, unlocking achievements, and completing quests, Fitocracy turns exercise into a fun and motivating experience.
Fitocracy has received accolades and praise for its unique approach to fitness, and it biohacks the traditional fitness tracking concept by incorporating game-like elements to enhance motivation and engagement. The app is available on iOS and is known for its user-friendly design and intuitive features.
Withings is a technology company that aims to revolutionize health and wellness. They create innovative products designed to make better health a part of daily life.
Withings offers a range of devices, including smart scales, blood pressure monitors, smartwatches, and sleep analyzers. Their technology provides precise and accurate data, allowing users to track their health trends and gain powerful insights.
Withings has been a pioneer in the field of biohacking since its founding in 2008. The company focuses on the benefits of daily care and prevention, providing proactive and long-lasting solutions for improved health.
Withings is committed to privacy, sustainability, and introducing their technology to healthcare professionals worldwide.
