Biohacking or BS?

Hey there HOPsters! Dr. Amy K here with my totally honest take on what's hot (and what's not) in the anti-aging world right now.

I spend my days injecting people with regenerative therapies and traveling to wellness and longevity events, so I see A LOT of trends come and go. Some make me want to shout from the rooftops, others make me want to hide under my desk. So let's dive into what's actually buzzing in 2025 and separate the science from the snake oil.

🚩 THE BS CATEGORY: Save your money, ladies

DIY supplement stacking

My verdict: EXPENSIVE URINE

Here's my harsh truth: Buying 12 different bottles and creating your own "longevity stack" because some influencer told you to is not the same as a science-based formulation. Most people end up with competing ingredients, the wrong ratios, and a supplement cabinet that costs more than their mortgage.

Why this upsets me: As someone who formulated HOP Box with specific ratios and synergistic combinations, seeing people spend $400+ a month on random bottles with no understanding of bioavailability or interactions makes my scientist brain hurt.

NAD+ IV drips

My verdict: OVERPRICED PLACEBO

Everyone's obsessed with NAD IVs right now, but here's the dirty secret: most of that expensive NAD+ gets broken down before it reaches your cells. You're paying $500+ for what amounts to very expensive urine and a placebo effect from the clinical setting.

The better option: Oral NAD precursors, such as NR (which we use in HOP Box), have better bioavailability studies and cost a fraction of the price.

DIY gene editing kits

My verdict: HARD PASS

I'm not even dignifying this with research. Just... no. Please don't try to CRISPR yourself in your kitchen.   

Most “wellness retreats”

My verdict: OVERPRICED VACATION

The rising trend of wellness retreats underscores a collective desire for more holistic wellbeing, but most charge $5,000 or more for meditation, green juice, and some light yoga. You can get the same benefits at home with a $20/month app.

🤔 THE MAYBE CATEGORY: Proceed with caution

Topical peptide serums

My verdict: MARKETING > SCIENCE

Here's where I'm going to hurt some feelings… If you look at the laboratory science of peptides, they do work, but are you going to notice a long-term difference by using a cream with peptides? The truth is, I don't think any of us know. 

The real talk: Unlike drugs to treat medical issues, skin care companies aren't required to release trials showing that their products work. Your $200 peptide serum might work, or it might just be an expensive moisturizer with fancy marketing.

Bioregulator peptides

My verdict: INTRIGUING, BUT EARLY

These mini peptides are pills that help regulate organ systems and tissues back into balance. Unlike most peptides, they don't require injection. The research emerging from Russia is fascinating, but we need more data.

Why I'm cautious: Limited Western research, quality control issues, and the fact that these magic bullet therapies often don't have a large body of double-blind, placebo-controlled, randomized, peer-reviewed clinical research.

Neurofeedback devices

My verdict: PROMISING FOR SPECIFIC ISSUES

A little device monitors brain activity and provides real-time feedback to teach you to control your mental states. Great for anxiety, sleep issues, and focus problems that often hit us in midlife.

My reservation: The devices vary wildly in quality, and the learning curve is steep. Not exactly plug-and-play.

🔥 THE LEGIT CATEGORY: Actually worth your time and money

Bioidentical hormone prescriptions for men & women

My verdict: HELL YES

Okay, I'm starting with this one because hormones are the foundation of everything else we're trying to optimize. Forget all the fancy gadgets – if your hormones are off, nothing else will work optimally.

For women: Bioidentical estrogen and progesterone can be game-changers for energy, sleep, mood, and metabolism during perimenopause and beyond. Real estradiol and micronized progesterone (not synthetic knockoffs!) work with your body's natural receptors.

For men: Testosterone optimization isn't just about libido. We're talking energy, muscle mass, bone density, cognitive function, and cardiovascular health.

Why OTC variants are BS: Those "hormone support" supplements and creams you see online? They're not bioidentical hormones. They're plant compounds or synthetic precursors that may or may not convert to what your body actually needs. You need the real deal, prescribed and monitored by someone who knows what they're doing.

Zone 4/5 HIIT (with Zone 2 recovery days)

My verdict: SURPRISINGLY LEGIT

This year, biohackers are embracing a smarter approach—going hard when you go hard, then actually recovering. Zone 4/5 HIIT for maximum metabolic impact, but balanced with Zone 2 "chill" days that prioritize balancing your autonomic nervous system. Zone 2 is important for increasing mitochondrial density, meaning more mitochondria in your muscle cells.

Why I love this: Finally, a trend that doesn't require you to torture yourself daily! The combination of high-intensity work followed by manageable, conversational-paced recovery gives you the best of both worlds—a metabolic boost and stress management.

Home red light therapy

My verdict: SOLID SCIENCE

The research on specific wavelengths is compelling—660nm (red) and 850nm (near-infrared) at power densities of 20-200 mW/cm² show real benefits for collagen production, wound healing, and cellular energy. The key is to get devices with the proper specifications, not those cheap Amazon panels.

Midlife bonus: Helps with joint pain, skin elasticity, and potentially even brain fog through improved mitochondrial function. Just make sure your device actually delivers therapeutic doses.

At-home cold plunge

My verdict: MAYBE, WITH CAVEATS

The global cold plunge market reached $324.6 million in 2023 and is expected to reach $464 million by 2032. The science on cold exposure for inflammation, mood, and metabolism is rock solid…for men.

The female factor: Dr. Stacy Sims' research shows women may respond better to less extreme temperatures (50-60°F vs. the typical 38-45°F) due to our different thermoregulatory responses. We also need to time cold exposure carefully around our menstrual cycles.

My take: Cold exposure can be a great tool, but don't feel like you have to suffer like the bros. Start warmer, listen to your body, and remember that consistency beats extremes.

The bottom line

Look, I get it. We're all trying to age like fine wine instead of milk, and the options are overwhelming. But here's what I tell my patients: start with the basics that actually work.

The ingredients we put in HOP Box? They're the ones with solid research at doses that matter. The lifestyle stuff? Zone 4/5 + 2 cardio, cold exposure, and managing stress will give you more bang for your buck than most of these trendy gadgets.

And please, PLEASE—if someone is trying to sell you the fountain of youth in a $25,000 fly-to-a-remote-island-and-we'll-inject-you-with-an-unproven-gene-therapy…run! The real secrets to aging well aren't that complicated or expensive. They're just not as sexy to market.

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P.S. Remember, I'm a doctor, not a magician. Always talk to your healthcare provider before starting any new regimen, especially if you're dealing with hormone changes. And if you're ready for science-backed longevity support that actually works, you know where to find me. 😉