Is biohacking the future of health or just an expensive trend?

Has your group chat recently turned into a science lab with one friend doing cold plunges at sunrise and another tracking their blood sugar “just for fun”? You’re not imagining it. Biohacking is everywhere.

From wearable tech to at-home DNA tests, health optimisation has well and truly gone mainstream. But here’s the question most of us are asking: is any of this actually making us healthier or is it just another trend costing us time and money? Let’s unpack the most popular biohacks and what the science really says.

Wearable tech: helpful or just another score to stress about?

Wearables like smartwatches and rings have quickly become wellness staples. The idea is simple: better sleep, better recovery, better habits. And for many of us, they do help. Studies show that wearables can boost daily movement and help us understand our sleep, stress and activity levels, ultimately leading to healthier habits.

But those same studies show tracking can sometimes tip into stress. Checking your data over and over can create pressure or guilt, especially if you feel like you’re not hitting your goals.

The verdict: overall a helpful tool, as long as the tech works for you, not the other way around.

Glucose monitors for non-diabetics: do you really need one?

Continuous glucose monitors (CGMs) are life changing for people living with type 1 diabetes or insulin-treated type 2 diabetes. For them, real-time blood sugar data helps keep things stable and safe. But for people without diabetes, it’s a different story.

Our blood sugar naturally goes up and down all day, after meals, when we’re stressed and even when we’ve had poor sleep. This is completely normal. Because of this, research shows that tracking these changes without a medical reason can be confusing and may even increase anxiety.

The verdict: while continuous glucose monitors are fantastic for diabetes care, most people without diabetes don’t need to keep an eye on their glucose 24/7.

LED Red light therapy: worth the glow?

If you’ve noticed the recent hype around LED red-light masks and wondered whether they’re worth adding to your routine, here’s a simple overview.

Red-light therapy uses low-level infrared light to help support skin repair and reduce inflammation. In the past, if you wanted to try it you’d need to visit a skin specialist. These days, there are an increasing number of low level at-home devices designed to help with things like discolouration, mild acne, dark spots and in some cases, even chronic pain.

But it’s not magic, and these are wellness devices, not medical treatments. Results vary, and at-home devices aren’t as strong as clinical treatments. If you have sensitive skin or an existing condition, it’s best to speak with a healthcare professional first.

The verdict: a nice add-on if you enjoy it, but not a must-have. Be mindful that more large-scale research is needed to confirm long-term benefits and safety.

Genetic testing: science or sci-fi?

At-home DNA tests can feel high tech and exciting. They can give you clues about your health risks and help you plan your check-ups. But the results aren’t always clear and it’s not always easy to know what they mean for your health. Many people get information that needs further interpretation and sometimes these tests raise more questions than they answer.

The verdict: if you’re curious, go ahead – but treat the results as one piece of your health puzzle, not the whole picture.

So, is biohacking worth it?

In small doses, biohacking can keep you on track for a well-balanced life and healthier ageing, especially if a gadget or trend helps you sleep better, move more or understand your body a little more clearly. But most of the big-ticket hacks work best as add-ons, not essentials.

The real foundations of good health are still the simple things: regular movement, quality sleep, balanced meals and checking in with your GP when something doesn’t feel right.

So, if a biohack feels supportive, great. If it starts to feel stressful, expensive or confusing, it’s probably not doing you any favours.

Feeling overwhelmed by health hacks? Sometimes the simplest habits make the biggest difference. Try these five ways to improve your mental wellbeing in under five minutes. And if you haven’t already, take a look at the nib Extras that could support your overall health.

Remember, biohacks are optional – but check-ups matter. Learn which health checks to book this year and why they’re worth it.