Biohacking Lab

Biohacking Laboratory

Track, monitor and optimize your body with data and technology. Personalized dashboard for your self-upgrade journey.

Excellent

8.2h
Sleep

Good

85
HRV Score

High

87%
Energy

Moderate

32
Stress Level

7-Day Sleep Analysis

Deep Sleep • REM • Light Sleep

Mon
Mon
Deep: 2.5h
Light: 3.2h
REM: 1.8h
Tue
Tue
Deep: 2.2h
Light: 3.5h
REM: 1.5h
Wed
Wed
Deep: 2.8h
Light: 3.0h
REM: 2.1h
Thu
Thu
Deep: 2.4h
Light: 3.3h
REM: 1.9h
Fri
Fri
Deep: 2.6h
Light: 3.1h
REM: 2.0h
Sat
Sat
Deep: 3.0h
Light: 2.8h
REM: 2.3h
Sun
Sun
Deep: 2.9h
Light: 2.9h
REM: 2.2h
Deep
Light
REM

HRV Trend

Heart Rate Variability – Recovery Index

Mon
hrv : 65

Tue
hrv : 72

Wed
hrv : 68

Thu
hrv : 75

Fri
hrv : 82

Sat
hrv : 89

Sun
hrv : 85

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Daily Tracking

Key metrics to track daily




Water Intake
2.1L / 3L




Protein
95g / 120g




Movement
8,500 / 10,000

Biohacking Protocols

Sleep Optimization Protocol

Optimize deep sleep and recovery quality

1
18:00 – Stop caffeine
No coffee or black tea after 6pm. Switch to herbal tea.

2
20:30 – Dim lights & Blue blockers
Reduce blue light, turn on warm lights, wear blue light blockers if using screens.

3
21:30 – Magnesium + Sleep tea
300mg Magnesium Glycinate + licorice or chamomile tea.

4
22:00 – Cool room 18-20°C
Ideal room temperature, completely dark, quiet.

AI Suggestion: Your HRV was low yesterday. Go to sleep 30 minutes earlier tonight.

Add to routine

Stress Reset Protocol

Regenerate energy and reduce stress

Box Breathing (4-4-4-4)

Inhale 4s → Hold 4s → Exhale 4s → Hold 4s. Repeat for 5 minutes.

5 minutes

Cold Shower

30 seconds cold water after shower. Gradually increase to 2 minutes.

30s – 2 minutes

Walk in Nature

Walk outdoors, expose to natural light, no phone.

15-30 minutes

Traditional Herbal Tea

Chamomile + jujube + goji berry tea. Warms stomach, nourishes mind.

Drink in afternoon

Start now

Cold Therapy Protocol

Cold therapy – Boost metabolism & regenerate energy

Beginner (Week 1-2)

30 seconds cold water at end of shower. Focus on steady breathing.

Level 1

Intermediate (Week 3-4)

1-2 minutes cold water. Add breathing exercise before shower.

Level 2

Advanced (Week 5+)

3-5 minutes cold plunge 10-15°C or ice bath. Full body immersion.

Level 3

Scientific Benefits

  • Increase Dopamine +250%
  • Increase Norepinephrine +530%
  • Activate Brown Fat – burn calories
  • Reduce inflammation, boost immunity
  • Improve HRV and recovery
Start 30-day challenge

Focus & Cognitive Performance

Enhance focus and cognitive performance

Morning Stack

07:00 – Boost dopamine and natural energy

  • Sunlight 10-15 minutes (within 30 minutes of waking)
  • Coffee + L-Theanine 200mg (smooth focus, no anxiety)
  • Cold shower 2 minutes

Deep Work Protocol

90 minutes of maximum focus – no distraction

  • Turn off notifications, airplane mode
  • Binaural beats 40Hz (Gamma waves)
  • Pomodoro: 90 min work → 20 min break

Nootropics Stack (Optional)

Smart supplements for brain performance

  • Alpha-GPC 300mg (acetylcholine boost)
  • Lion’s Mane 500mg (neurogenesis)
  • Rhodiola Rosea 200mg (adaptogen – chống stress)

Download checklist