Leading Functional Medicine Doctor’s Favorite Biohacking Routines For Longevity & Energy


Hacking isn’t just for computers anymore. If you’ve been reading my articles or following me on social media, you know I’m big into biohacking. It’s based on the idea of using certain “hacking” principles that increase your vitality and longevity, allowing you to get more out of life. I have several different biohacking routines I employ in my everyday life, and thought I’d share them with you (along with the reasons and science behind them) so you can decide if they might help you, too.


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Cold Plunge

I have a cold plunge tub at home that I like to use for biohacking. Immersion in cold water has been found to have the following benefits: 

  • Boosted immunity (1)
  • Improved mood (2)
  • Management of pain, injury, and spasms (3,4)
  • Accelerated athletic recovery (5,6)
  • Elevated mood (7)
  • Greater relaxation (7)
  • Decreased stress hormones (6,8)

Is There Anyone Who Shouldn’t Try Cold Therapy? 

As with anything I recommend, cold therapy should be looked at as an option on an individual basis. That means just because someone else does it and it’s great for them doesn’t mean it will be the same for you. Some individuals shouldn’t use cold therapy, such as those with poor circulation, heart problems, or who are pregnant. It’s a good idea to speak with your doctor first to make sure it’s going to be a healthy choice for you to try out. 

Interested In Getting a Cold Plunge Tub? 

If you’ve been thinking about getting a cold plunge tub, I wanted to share a discount code I have with you. It’s for Plunge, a company that offers a collection of options, so you can choose what will work best for you. Visit their website and use the code drwillcole for a $150 discount! 

READ MORE: Is Cold Therapy Worth It? A Functional Medicine Guide To Cold Plunges, Cryotherapy + More

Infrared Sauna

If you follow me on Instagram, you know that I spend time in my infrared sauna every single day. There are huge benefits to sitting in an infrared sauna, including

  • Lowers inflammation levels (9,10)
  • Raises energy levels (11)
  • Quicker wound healing (12)
  • Inhibits cancer cell proliferation (13)
  • Protects the brain (13)
  • Reduces pain and swelling (14,15)
  • Decreases depression and anxiety (16)
  • Greater circulation (17)

There are quite a few other benefits, which you can read about in my post, 10 Next-Level Infrared Sauna Health Benefits

Is Infrared Sauna Good For Everyone?

If you’re concerned about certain health conditions, it’s a good idea to speak with your doctor before you try out an infrared sauna. I would recommend you always begin at a lower temperature setting and for a smaller amount of time, decreasing both the temperature and the time spent in the sauna as your body acclimates. Be sure to hydrate well before, during, and after your infrared sauna session. 

Want To Try Infrared Sauna? 

The sauna I use is from Sunlighten. It’s called the mPulse Infrared Sauna. When you mention my name or use the code DrWillCole, you can get up to $600 off your purchase. Go to their website to check out the products they have to offer, and read more about their benefits! 

Weight Training 

When most people think of exercise, their mind generally goes right to cardio, like taking a run. While that can have its place in an exercise routine, I would encourage you to think about more strength/weight training. Why? 

Weight training can 

  • Increase your lean muscle mass (18)
  • Boost cardiovascular health (19)
  • Improve strength (20)
  • Reduce abdominal and body fat (21)
  • Balance blood sugar (22)
  • Make your bones stronger (23)
  • Reduce anxiety and depression (24,25)
  • Improve cognitive function (26)

The list is pretty exhaustive, which is why I recommend most people try out some form of resistance training, strength training, or weight training. I do it most days, alternating which parts of the body I’m working out, or doing a full-body workout regularly during the week. There are programs you can follow, or you can just look up some simple exercises online that use your own body weight or dumbbells. It doesn’t have to be complicated for you to get the benefits, and it doesn’t take long. 

Walking All Day

Have you heard about the benefits of zone 2 exercise? I know that when most people think about the “best” form of exercise (and there is no best for everyone; it all depends on you and your unique needs), they think about maximizing their heart rate. Getting red in the face, sweaty, and hardly being able to breathe.

But I’ve got news for you: zone 2 is where it’s at. 

These zones go from 1-5, classified depending on how much of your maximum heart rate is being reached. The lower zones hit a lower heart rate than the higher ones, but that’s not indicative of the benefits you’ll get. 

In zone 2, you could be doing something like walking, (which is what I do all day on my treadmill desk, even when I’m in meetings or consulting patients), riding your bike, or even swimming, without exerting too much effort. You’re getting movement in, but you’d be able to hold a conversation while doing so. 

The benefits of zone 2 exercise include

  • Decreasing your fight-or-flight response (27)
  • Improving resting heart rate (28)
  • Better cardiovascular health (29)
  • Enhances blood circulation (30)
  • Better insulin sensitivity (31)
  • Boosts self-esteem (32)

I particularly love it for how it helps me focus. Studies show that walking increases blood flow to the brain, which makes me feel a greater sense of clarity in my mind. (33) My problem-solving skills and ability to make good decisions feels better as well. My team and I all have under-desk treadmills, and we use them throughout the day to make sure we’re not sitting too much. 

Ozone Therapy 

Ozone Therapy is a popular topic within biohacking circles. While the oxygen we breathe in has two atoms (hence the name O2), ozone therapy administers molecules of three oxygen atoms, which is why it’s called O3. 

It can be administered in several ways and has quite a few benefits, including 

  • Boosting your immunity (34)
  • Lowering inflammation levels (35)
  • Increasing antioxidant activity (36)
  • Fighting off infection (37)

Ozone is a reactive molecule, however, so you must be careful with how you use it, the concentration of gas, and considering your individual situation before you use it. 

Ready To Try Ozone? 

If you’ve been thinking about trying ozone therapy, I want to make sure you know about Simply O3. This company makes ozone generators that are suitable for home or professional use. Use the code DRWILLCOLE and get 10% off


A pulsed electromagnetic field (PEMF) mat is another of my everyday biohacking routines. It sends electromagnetic waves that help promote your body’s recovery. Unlike the harmful electromagnetic waves in X-ray machines, you receive small bursts of a low frequency, which mimic the waves you would find in nature. 

I have a PEMF mat from HigherDOSE, which combines the power of infrared therapy, negative ion therapy, and crystal therapy with these therapeutic electromagnetic waves. 

If you’re interested in trying it, check them out here and use code COLE15 to get a discount! 

Vibration Plate

It’s been found that vibration therapy has a range of benefits, such as enhanced blood circulation, improved flexibility, and greater strength. (38) Vibration training allows you to take your health into your own hands, whether you want to boost your athletic performance, enjoy greater longevity, or rehabilitate from an injury. 

I love VibePlate’s products because they’re simple to use and high-quality. If you want to check them out, I have a discount code for you. Head to their website and use code drwillcole15 at checkout! 

Protein Folding

This might be a new one for some, even if you’re currently getting into biohacking. Protein folding is all about supporting the activities of proteins, since they make up most of our bodies and do nearly everything in the body. If they function better, you might just see a significant difference in your health. 

Let’s unpack this. Free radicals are unstable atoms that damage the cells of the body. When they attack a protein, the protein unfolds, which means it loses its function. Since oxidative damage is ongoing, you need your body to constantly repair. Protein folding can help in that repair by improving the environment for proteins. 

Interested In Protein Folding? 

I love NanoVi, a company that provides this unique form of therapy. Their protein folding devices are simple to use for anyone, and their benefits include

  • Recovery from illness, or mental/physical exertion
  • Promoting wellness and healthy aging
  • Enhancing physical and mental performance 

If you’re interested, check them out today! 

Air Purifying

What’s in the air you breathe? Even at home, you might be unpleasantly surprised. Things like dust, pollen, smoke, mold spores, pet hair, dander, viruses, and bacteria can be circulating in the air anywhere you spend time.

The air purifier I tend to recommend is from AirDoctor. They also have filters available to capture ultra-fine airborne contaminants. The purifier is great because it actually cleans the air at regular intervals to deliver pure air to you. 

If you’re interested in checking them out, you can do so here. 

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Dr. Will Cole's Personal Picks

To Elevate Your Wellness

Supplements I Take Every Day

I have my own supplement line that is full of curated products and collections you can select from based upon your unique needs. I wanted to share with you exactly what I take each day: 

The Brain-Adrenal Balancer

This blend of adaptogens and nutrients aids in maintaining healthy cortisol levels, combating occasional fatigue, and promoting mental clarity. Its benefits include improved sleep quality, enhanced cognitive capacity, and better stress resilience. 

The Magnesium

Research suggests that up to 90% of the population lacks sufficient magnesium, a crucial mineral involved in over 300 biochemical reactions in the body. Our carefully formulated Magnesium blend includes Albion chelated magnesium and Magtein™, known for their superior bioavailability and ability to cross the blood-brain barrier.

The D3/K2

This blend contains highly bioavailable forms of Vitamin D and K2, which every cell of the body needs, but optimal levels are tough to get through food.. These essential nutrients support hormone regulation, bone health, and cardiovascular function. 

The Omega+

This supplement is created with a bio-available form of fish oil called MaxSimil®. It boasts three times the EPA and DHA absorption than other leading brands. This patented lipid absorption enhancement technology supports your brain and hormone health.

The Methylator

If you’re concerned about methylation pathways, inflammation, detoxification, or neurotransmitter function, The Methylator might be a good supplement to try out. I take it every day because it has nutrients like folate, B6, B12, B2, riboflavin, and anhydrous betaine that work synergistically together. I particularly recommend it for those with MTHFR gene mutations. 


This supplement is calm in a glass. It’s a powdered drink mix you can get unflavored or in a cherry flavor. Ingredients like inositol, GABA, and taurine combine to support hormone balance, healthy glucose metabolism, and relaxed, well-balanced emotional and physiological health. 

Finding What Works For You

Ultimately, the routines that I’ve found serve me best aren’t always going to be what works for someone else. You have to investigate your own bio-individuality to develop the routines that are right for you. Whenever you start something new, go slowly and see how you’re responding, monitoring your body the entire time. With some experimenting and keeping an open mind, you’ll find the routines that help you biohack your life and longevity. 

READ NEXT: The Functional Medicine Guide To Enhancing Longevity

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Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Gut Feelings Dr. Will Cole 6

Gut Feelings

Healing The Shame-Fueled Relationship
Between What You Eat And How You Feel