Biohacking Your Diet: Nutrition Fundamentals (Part 7/10)
Masterclass Part 7/10 • Last Updated:Welcome to Part 7. We've covered Sleep, Fasting, and Tech. Now we tackle the engine's fuel: Nutrition.
Most diet advice fails because it focuses on "restriction" rather than "optimization." A biohacker doesn't diet to get thin; they eat to reduce inflammation and cognitive fog.
In this guide, we strip away the dogma (Vegan vs. Keto) and focus on the universal principles of human biology: Macros, Micronutrients, and Immunological Responses.
Figure 1: This split prioritizes satiety (Protein) and hormonal health (Fats) over cheap energy (Sugar/Carbs).
1. To Track or Not To Track?
Should a beginner track macros? Yes, but only for 2 weeks.
Most people are terrible at estimating food. They underestimate calories by 30% and overestimate protein by 50%. Tracking is not a lifelong sentence; it is a short-term education.
- Week 1-2: Weigh and log everything. Learn what 30g of protein actually looks like (it's bigger than you think).
- Week 3+: Switch to "Intuitive Eating" using the visual baselines you learned.
2. The "Protein Leverage" Hypothesis
The single biggest mistake beginners make is under-eating protein. The Protein Leverage Hypothesis states that your brain drives you to keep eating until you hit your protein requirement.
If you eat low-protein food (chips, bread), you will overeat calories trying to find the protein that isn't there. If you prioritize protein first, hunger signals shut off naturally.
The Golden Rule: Aim for 1.6g to 2.2g of protein per kg of body weight. For a 70kg person, that’s ~110-150g daily.
3. Food Sensitivities: The "Invisible" Handbrake
You can eat "clean" and still feel terrible if you are eating foods you are sensitive to. Unlike an allergy (immediate swelling), a sensitivity (IgG response) creates low-grade inflammation that manifests as brain fog or joint pain 24-48 hours later.
- Remove the "Big 5" for 21 days: Gluten, Dairy, Corn, Soy, Eggs.
- Observe how you feel. Did your bloating vanish? Did your skin clear up?
- Reintroduce one food at a time (e.g., eat eggs for breakfast). Wait 3 days. If no symptoms, keep it. If symptoms return, you have found your kryptonite.
4. The Quality Metric: Nutrient Density
A calorie is a unit of energy, not nutrition. 100 calories of soda is not biologically equivalent to 100 calories of liver or kale.
Focus on Nutrient Density: the amount of micronutrients (vitamins/minerals) per calorie.
- High Density: Organ meats, sardines, leafy greens, berries, eggs.
- Low Density: Bread, pasta, sugar, seed oils.
Biohack: Try to eat one "Superfood" with every meal to ensure you are fueling your mitochondria, not just filling your stomach.
Calculate Your Perfect Macros
Are you getting enough protein for your body type? Use our architect tool to build your plan.
Access Biohacker DashboardNutrition FAQ
Is Keto the best diet for biohacking?Not necessarily. Keto is a powerful tool for metabolic flexibility, but it's not the only way. Many biohackers cycle Keto (seasonal) or use a Paleo template. The best diet is the one that keeps your inflammation low and energy stable.
What about Seed Oils (PUFAs)?Most biohackers minimize industrial seed oils (Soybean, Canola, Corn) because they are high in Omega-6, which can be pro-inflammatory in excess. Stick to ancestral fats: Olive Oil, Avocado Oil, Butter/Ghee, and Coconut Oil.
Do I need to eat organic?Ideally, yes, to avoid glyphosate (pesticides). However, if budget is tight, focus on the "Dirty Dozen" (foods with most pesticides like strawberries/spinach) and buy those organic. Onions and avocados are generally safe conventional.
Journal of The International Society of Sports Nutrition, The Lancet (Global Burden of Disease), Institute for Functional Medicine.
