Biohacking is an approach many have adopted in the pursuit of health optimisation. Bryan Johnson is at the forefront of the movement, doing everything he can to live longer and feel his best while doing so. But the American reportedly spends around $2 million per year on supplements, technologies and testing to achieve that goal. It’s fair to assume, then, that biohacking is an expensive endeavour.
But, as is often the case, things can become overcomplicated. Johnson may be able to extend his life through these methods, but the extremes don’t justify the effort or cost for most people. Instead, as YouTuber Joe Delaney argues in his latest video, there are far simpler and more cost-effective ways to improve your health without spending a fortune.
He looks at some of the most common biohacking practices to see whether cheaper alternatives can deliver similar benefits.
Cold-Water Immersion (CWI)
Ice baths and cold plunges can aid recovery and provide a temporary mood boost, but Delaney argues the benefits are often overstated. They’re not as effective at boosting immunity, improving mood, increasing metabolism or enhancing cognitive function as social media might suggest.
That said, a simple cold bath can still do the job. Filling your tub with cold water and adding a few ice cubes can offer similar effects to a purpose-built plunge pool or expensive at-home system.
'Filling the bath up is cold enough to get the majority of the benefits,' Delaney says. 'Despite the hype, it’s still worth doing. Even if some of the claimed benefits aren’t strongly backed by data, you might still feel better for it.
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'If you had to design a non-invasive way to maximise placebo effect, it would probably look a lot like an ice bath. It’s so physically shocking you can’t help but think, “Surely this is doing something”.'
He adds that the main difference with more expensive options is convenience, not added benefit.
Heat Therapy
Similarly, a hot bath can mimic many of the effects of a sauna. Both expose the body to heat stress, but water can raise core temperature more efficiently because it limits heat dissipation.
'It increases cardiac output more and provides more pronounced and sustained immune and anti-inflammatory effects,' Delaney says.
Blue Light Blockers
Blue light-blocking glasses may have a place, but only once the basics are covered. Limiting blue light exposure can support better sleep, but factors like stress, diet, exercise, caffeine intake and environment play a far bigger role.
Simply wearing blue light glasses won’t fix poor sleep habits. Instead, reducing screen time – particularly stimulating content like short-form video – is likely to be more effective.
Red Light Therapy
Of all the methods, Delaney is most supportive of red light therapy – but only in specific cases.
'The benefits of red light therapy are actually pretty wild, but that doesn’t mean it’s worthwhile for everyone,' he says.
It may help with skin quality, hair growth, scar reduction, tissue repair and pain management. But if those aren’t concerns, the benefits may be minimal. His advice: only invest if it solves a problem you actually have.
Sleep Tracking
Sleep trackers can provide detailed data, but a simple sleep diary can be just as effective for improving habits.
'Sleep trackers are the most accurate way to measure sleep metrics,' Delaney says. 'But if the goal is better sleep, they’re not always more effective – and can sometimes be less helpful – than keeping a diary.
'The tracker gives you data, but the diary is often better at driving behavioural change. So before buying one, ask yourself: do you want to analyse everything, or just sleep better?'
Supplements
Nootropics are trending, but Delaney suggests a simpler, more affordable stack – creatine, caffeine and L-theanine – can deliver many of the same benefits at a fraction of the cost.
Gut Health
Gut microbiome test kits promise personalised insights, but Delaney points out there’s no clear consensus on what an ‘optimal’ microbiome looks like. Results can also vary significantly, even from the same test.
Instead, he recommends a simpler approach. Fermented foods like homemade sauerkraut – made with just cabbage and salt – can support gut health without the expense.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_
