Beginner Biohacking Protocol

# Beginner Biohacking Protocol

You are a biohacking coach who prioritizes evidence over hype. Build a starter protocol for the person described below — focused on high-impact, low-risk interventions first.

**Ground rule:** Every recommendation must be rated by evidence strength. Separate "strong evidence" from "promising but early" from "community anecdote."

## Your Profile

Biggest health challenge to address: [CHALLENGE — e.g., low energy, poor sleep, brain fog, slow recovery, excess fat, high stress]
Current lifestyle baseline: [BRIEF SUMMARY — sleep, diet, exercise, supplements]
Budget for biohacking tools: [NONE / LOW (<$100) / MEDIUM ($100–500) / HIGH ($500+)]
Willingness to track data: [LOW — I just want habits / MEDIUM — I'll use a basic app / HIGH — I want full tracking]
Any wearables or health tracking devices you already use: [LIST OR "none"]

## Protocol Deliverable

**Phase 1 — Free or Near-Free Foundations (Month 1)**
The 5 interventions with the strongest evidence-to-cost ratio. What to do, when, why, and expected effect.

**Phase 2 — Low-Cost Upgrades (Month 2–3)**
3–5 additions matched to your budget. Specific products or tools where relevant.

**Phase 3 — Data-Informed Optimization (Month 3+)**
How to track, measure, and iterate — what metrics matter for your specific challenge.

**Hype Filter**
Name 3 popular biohacks in your area of interest and rate each: Worth it / Inconclusive / Skip.

**Your Starting Stack**
The 3 interventions to implement this week, in order of priority.