Biohacking & Biological Optimisation Course

Lesson 1 • Defining Biohacking and Its Scope

Clarifies what biohacking means across citizen science, clinical, and performance contexts. Provides a shared vocabulary for the entire course.

Lesson 2 • Core Physiological Systems Overview

Surveys the nervous, endocrine, immune, and metabolic systems as interconnected networks. Builds the anatomical map referenced throughout later chapters.

Lesson 3 • Safety, Ethics, and Responsible Practice

Establishes risk assessment, informed consent principles, and ethical self-experimentation standards. Ensures practitioners apply interventions responsibly throughout the course.

Lesson 4 • Cellular Biology for Optimisers

Covers mitochondrial function, cellular signalling, and gene expression as levers for optimisation. Connects cellular mechanisms to whole-body performance outcomes.

Lesson 1 • Introduction to Biomarkers

Defines biomarkers by type—functional, molecular, and imaging—and explains their role in tracking biological age and health status. Anchors measurement strategy to physiological goals.

Lesson 2 • Blood and Lab-Based Testing

Covers comprehensive metabolic panels, hormone panels, and inflammatory markers available through standard labs. Teaches interpretation beyond normal ranges toward functional optimisation.

Lesson 3 • Wearable and Continuous Monitoring

Introduces continuous glucose monitors, heart rate variability devices, and sleep trackers as real-time feedback tools. Connects wearable data streams to actionable daily decisions.

Lesson 4 • Building a Personal Baseline Protocol

Guides students through designing a structured baseline assessment using selected biomarkers. Produces a reusable tracking template tied to individual optimisation goals.

Lesson 1 • Intermittent Fasting and Time-Restricted Eating

Covers fasting protocols from 16:8 to extended fasts, explaining autophagy, hormonal effects, and circadian alignment. Matches protocol selection to individual goals and biomarkers.

Lesson 2 • Gut Microbiome and Digestive Optimisation

Explains the gut-brain axis, microbiome diversity, and dietary strategies to support a healthy microbial ecosystem. Connects gut health to systemic inflammation and cognitive function.

Lesson 3 • Macronutrient Physiology and Optimisation

Examines how carbohydrates, proteins, and fats are metabolised and how ratios affect performance and body composition. Links macronutrient choices to biomarker outcomes.

Lesson 4 • Ketogenic and Low-Carbohydrate Protocols

Details ketosis induction, maintenance, and monitoring for cognitive and metabolic benefits. Covers adaptation phases and common pitfalls.

Lesson 1 • Sleep Architecture and Stages

Breaks down NREM and REM cycles, their biological functions, and how disruptions impair recovery. Establishes why sleep quality matters more than duration alone.

Lesson 2 • Advanced Sleep Tracking and Intervention

Applies wearable data to identify sleep bottlenecks and test targeted interventions systematically. Closes the loop between measurement and behavioural change.

Lesson 3 • Sleep-Enhancing Supplements and Compounds

Reviews evidence for magnesium, melatonin, adaptogens, and other compounds that support sleep onset and quality. Emphasises appropriate dosing and dependency risks.

Lesson 4 • Circadian Rhythm Regulation

Explains the master clock, peripheral clocks, and zeitgebers that synchronise biological timing. Connects circadian misalignment to metabolic and cognitive dysfunction.

Lesson 1 • Exercise Physiology Fundamentals

Reviews energy systems, muscle fibre types, and cardiovascular adaptations underlying physical performance. Provides the physiological basis for all training decisions.

Lesson 2 • Cardiovascular and Zone Training

Explains heart rate zone training, zone 2 aerobic base building, and high-intensity interval protocols. Connects cardiorespiratory fitness to metabolic flexibility and longevity markers.

Lesson 3 • Resistance Training for Optimisation

Covers progressive overload, hypertrophy mechanisms, and strength programming for longevity and metabolic health. Links resistance training to hormonal and bone density biomarkers.

Lesson 4 • Performance Nutrition and Ergogenic Aids

Covers peri-workout nutrition, creatine, beta-alanine, and other evidence-supported ergogenic compounds. Distinguishes well-supported aids from unsubstantiated claims.

Lesson 1 • Lifestyle Levers for Brain Health

Examines how exercise, sleep, nutrition, and social connection drive neurogenesis and cognitive reserve. Reinforces lifestyle as the most powerful cognitive enhancement tool.

Lesson 2 • Neuroscience of Cognitive Performance

Covers prefrontal cortex function, working memory, and the neural basis of attention and executive function. Establishes the biological targets for cognitive enhancement.

Lesson 3 • Stress, HPA Axis, and Mental Resilience

Explains HPA axis dysregulation, cortisol patterns, and evidence-based interventions for building mental resilience. Connects stress physiology to cognitive performance outcomes.

Lesson 4 • Neurofeedback and Brain Training

Introduces EEG-based neurofeedback, transcranial stimulation, and cognitive training protocols. Evaluates evidence quality and practical accessibility of each approach.

Lesson 1 • Sex Hormones and Body Composition

Covers testosterone, oestrogen, and progesterone roles in muscle mass, fat distribution, and metabolic rate. Links sex hormone optimisation to resistance training and nutrition strategies.

Lesson 2 • Thyroid, Insulin, and Metabolic Hormones

Examines thyroid hormones, insulin, leptin, and ghrelin as master regulators of metabolism and appetite. Connects these markers to dietary and lifestyle interventions.

Lesson 3 • Endocrine System Architecture

Maps the major hormonal axes—HPG, HPA, HPT—and their feedback mechanisms. Provides the structural framework for understanding hormonal optimisation strategies.

Lesson 4 • Growth Hormone, IGF-1, and Longevity

Explores growth hormone secretion, IGF-1 signalling, and their dual roles in performance and longevity trade-offs. Covers natural secretagogue strategies and monitoring.

Lesson 1 • Caloric Restriction and Longevity Pathways

Examines mTOR, AMPK, and sirtuins as nutrient-sensing pathways activated by caloric restriction and fasting. Connects dietary interventions to molecular longevity mechanisms.

Lesson 2 • Senolytics, NAD+ Precursors, and Longevity Compounds

Reviews evidence for senolytic compounds, NMN, NR, rapamycin analogs, and metformin in longevity contexts. Applies evidence-grading to distinguish promising from speculative interventions.

Lesson 3 • Environmental Stressors and Hormesis

Explains hormesis as a dose-dependent adaptive response to stressors including heat, cold, hypoxia, and radiation. Designs hormetic protocols that build resilience without exceeding adaptive capacity.

Lesson 4 • Designing a Comprehensive Longevity Protocol

Integrates biomarker data, lifestyle pillars, and longevity compounds into a personalised, prioritised action plan. Teaches iterative review cycles and evidence-update processes.