Steve Powell – Director of Training and Education, Performance Health Systems


What is biohacking?

Biohacking is a real buzzword in the fitness sector right now, in a similar way that ‘recovery’ was a few years ago. Everyone’s heard of it and has a sense that they ought to be doing something about it – that there’s an opportunity here they should be seizing – but they don’t know how to articulate it. There isn’t a clear view of what biohacking should look like in a gym or health club environment.

So let’s start with a definition. Biohacking is the strategic application of science, technology and lifestyle modifications to enhance biological function and human performance. It is a strategy to achieve the overarching goals of health optimisation and longevity.

With this definition in mind, it’s immediately clear that the science itself isn’t new. It’s the term that’s new – previously we might have simply called it ‘wellness’ – as well as the unprecedented levels of interest among consumers.

People now understand far more about longevity, inflammation, cellular health and so on. They’re looking at their bodies in a totally different way and they’re seeking out technologies that can help them optimise their health. Step forward biohacking.


Can you give some examples of biohacking?

There is a huge diversity of biohacking interventions, all of which go way beyond traditional healthcare models.

Nutrigenomics, for example, is the study of food-gene interactions, looking at how an individual reacts at a cellular level to food and nutrition. Mitochondrial support is another key intervention, with the mitochondria central to ageing; supporting their function reduces oxidative stress and improves energy metabolism.

We also know that chronic inflammation accelerates ageing – and that systemic inflammation can be reduced with biohacking interventions such as fasting and microbiome optimisation. Then there’s photobiomodulation, where light is used to stimulate living things into healing themselves; the increasingly popular red light therapy falls into this biohacking category.

Hormetic stressors are another big one, including cold exposure where we briefly take the body out of homeostasis, triggering an adaptive response at a cellular level before shifting it back. Meanwhile, circadian biology alignment optimises sleep, which lies at the heart of so many cellular responses; you can’t out-cold-plunge bad sleep.

Then there’s VO2 max, which is a measure of our body’s ability to transport and consume oxygen. A functional marker of cardiorespiratory fitness, VO2 max has also been scientifically proven to be a strong, independent predictor of all-cause and disease-specific mortality. To quote Professor Jayson Gifford at Brigham Young University: “Having a low VO2 max has about the same cardiovascular risk as smoking.” The good news is, we can improve VO2 max through targeted physical activity-based biohacking.

The list of interventions goes on and on, but the point is that every modality has a deeper purpose – a deeper physiological and neurophysiological response. Just as one example, cold plunge isn’t simply about jumping in and burning a few brown fat cells. It’s about creating a more resilient body at a cellular level.

You might also have heard the term ‘biostacking’. Rather than simply implementing one biohacking modality, you combine multiple interventions for a magnified impact, whereby 1 + 1 = 3!


What is the focus of biohacking?

Biohacking is about health optimisation and ultimately longevity, although in fact what we’re looking at is healthspan as opposed to lifespan.

Medicine has already helped people live longer. The goal now is to use biohacking to optimise our health, so we can keep living our best lives for longer.

Longevity expert Peter Attia is driving interest and credibility in this field, with his book Outlive: The Science and Art of Longevity exploring the science not just of prolonging life, but of prolonging aliveness.

The key, and what makes all of this so powerful, is the fact that biohacking is rooted in data. For each individual, diagnostics track critical biomarkers such as VO2 max, HRV, bone health, glucose variability and inflammatory levels to provide real-time insights into health status.

Targeted biohacking interventions are then based on these diagnostics. It’s about personalisation of health optimisation, proactively using an individual’s data to refine their physiological, neurological and metabolic processes and with it maximise their potential as a human.


How much impact can biohacking really have?

A growing body of research into epigenetics and cellular metabolism continues to validate biohacking strategies, making them increasingly relevant in both personal health and professional wellness applications.

At Power Plate, we certainly have extensive evidence to prove our status as the original biohacker. Let’s take VO2 max as an example, because it’s probably the most surprising: you might not expect WBV platforms to impact cardiorespiratory fitness.

And yet they do, with research showing WBV training consistently increases VO2 both during and after exercise – and across different populations and settings – highlighting its versatility in enhancing metabolic demand and cardiorespiratory fitness. [See reading list at the end of this Q&A.]

Specifically, WBV increases the metabolic demand on the body, driving a requirement for more oxygen and thus creating an environment in which we can improve VO2 max.

We also have early, small sample research on our new Power Plate REV bike, showing that its self-powered vibration (SPV) gets people to VO2 max sooner than when cycling without vibration.

When you cycle at the correct cadence on the REV, the frequency of the vibration elicits muscle stimulation across the body that correlates with WBV. This increased muscle activation raises metabolic demand both peripherally (in the legs) and centrally (in the heart and lungs).

We’re exploring protocols on the REV at the moment, but we’re already seeing REHIIT (reduced exertion high-intensity interval training) bringing people out of homeostasis through consistent intervals of 8–10 seconds’ work / 16–20 seconds’ rest. This is initiating an adaptive response including mitochondrial biogenesis (an increase in the number of mitochondria).

REV looks set to be a highly time-efficient biohack.


Tell us more about biohacking with WBV.

I previously mentioned Peter Attia, who when talking about the major causes of death and disease in developed nations, uses the term ‘the four horsemen of chronic disease’. By this, he is referring to cardiovascular disease, cancer, neurogenerative disease and metabolic disease (including type 2 diabetes).

Power Plate biohacks three of these four horsemen, with emerging research revealing the potential of WBV as a multifaceted, evidence-based intervention that improves cardiovascular, metabolic and cognitive health. (To that list, we can also add musculoskeletal health.)

We’ve spoken already about how WBV can improve VO2 max, and evidence shows you have a greater likelihood of good cardiovascular health if you have good VO2 max.

Metabolic health once again pivots around VO2 max – it is oxygen that enables the cells of the body to convert food into energy – as well as lean muscle mass. And we have extensive evidence to show how WBV training – either alone or paired with additional resistance and/or endurance training – consistently enhances muscle mass across diverse populations, including older adults, young individuals and clinical groups.

While additional research is required in the field of neurogenerative disease, WBV has demonstrated promising effects on cognitive function and brain health in various populations. Improvements in gait stability and neuroprotection have been observed in conditions such as Parkinson’s disease and post-stroke rehabilitation, for example, while WBV has also demonstrated potential in mitigating cognitive decline and enhancing neuroplasticity.

The biohacking benefits of WBV don’t even end there, either, with interesting evidence around its benefits for inflammation and the immune system, for example.

[Please see reading list for studies on WBV training for cardiovascular, metabolic and cognitive health.]


What’s your advice for gym operators?

The booming interest in biohacking hands gym operators two significant and eminently scalable opportunities: biomarker-driven diagnostics and targeted interventions.

Operators should start looking at how they might integrate these into the fitness environment, both to upgrade and enhance customer/member experiences and to create new revenue streams.

But be strategic about it. Don’t just dive straight in with eye-catching products. Simply latching on to the latest trends without a clear strategy or story will not work; people won’t come just because you build it.

To maximise the opportunities, biohacking requires a full, experiential journey to be developed. We suggest a six-stage approach.


Tell us about the six stages.

First, what is the market opportunity? In gyms, it’s likely to be those in their 50s who are starting to look at ways to live better for longer – but of course, this will vary by site, so do the research.

Next, identify the need. Look at your demographics. What are the problems your members want answers to? And who are you as a business – where can you credibly get involved? Based on this understanding and insight, you should be able to define a headline message that will resonate.

What comes next is still not the product itself – the cold plunges or the red light therapy – but medical-grade diagnostics. The fitness industry isn’t properly tuned in to diagnostics yet, but you can’t provide people with a solution if you haven’t first identified their problem(s).

It’s why Power Plate has partnered with Screen My Bones and VO2 Master. It provides us with usable data that allows us to create or signpost people towards specialist interventions. Could your club run a revenue-share screening day with a specialist provider? We’re here to help.

However, solutions must be in place before you offer any diagnostics; if you identify an issue, people’s first question will be ‘what do I do about it?’ This brings us to evidence-based interventions – the solutions you must already have in place to support people as they come through your diagnostics process.

And you will need solutions, plural, because requirements will differ from individual to individual. Product-wise, you might be looking at whole-body vibration, cold plunge, nutritional advice, perhaps a biostacked combination of them all. But remember that one size will not fit all. To offer true solutions, you will need to create tailored programmes around your products.

You will also need to package your interventions up as experiences. My advice: don’t make it too scientific. There’s enough readily available information out there to create fear in people. What gyms can do is soften the edges, creating a positive narrative and becoming trusted destinations not for ‘tests and exercise’, but for early detection, personalised support, movement, improved circulation, enhanced brain function and so on.

Finally, look at ways to monetise all of this. In clinical settings, a bone density scan might cost in the region of £200 – but we’re too nice in the fitness sector. We give far too much away for free or as part of memberships.

When offering medical-grade diagnostics and targeted biohacking solutions in a fitness setting, we should be confident about charging for them.




READING LIST

VO2

Increased VO2 During and After WBV:
A 30-minute WBV session significantly increased VO2 during the exercise (23% higher than without vibration) and for up to 24 hours post-exercise, demonstrating its potential for enhancing oxygen uptake and calorie burn (Hazell & Lemon, 2011).

VO2 Comparisons Between WBV Modalities:
Side-alternating WBV resulted in higher VO2 than synchronous WBV and no vibration during a 20-minute session, indicating the mode of vibration affects metabolic demand (Gojanovic & Henchoz, 2012).

WBV in Sedentary and Athletic Groups:
VO2 increased during WBV in both sedentary and trained individuals, with sedentary individuals showing the highest metabolic response due to their lower baseline fitness (Gojanovic et al., 2014).

VO2 Increases During Resistance Training with WBV:
WBV enhanced oxygen consumption during resistance exercises, with VO2 significantly higher during WBV compared to non-vibration conditions. This indicates WBV increases exercise intensity (Osawa & Oguma, 2011).

WBV Combined with Loads:
Adding WBV to resistance exercises (moderate load) increased VO2 comparable to using heavier weights without vibration. This suggests WBV can be a lower-load alternative for similar metabolic demand (Serravite et al., 2013).

VO2 Peaks During Squat Exercises:
Low-frequency WBV increased VO2 during squat exercises, particularly with certain frequencies. This response varied across muscle groups and was most notable for the gastrocnemius muscle (Yoon et al., 2022).

WBV in Older Adults:
A one-year WBV intervention improved VO2 peak and overall cardiorespiratory fitness in older individuals, demonstrating its potential as an alternative to traditional training (Bogaerts et al., 2009).

Acute VO2 Increases with WBV Pre-Exercise:
WBV before aerobic exercise increased VO2 in the early stages of subsequent activity. Higher vibration frequencies and amplitudes elicited more pronounced metabolic responses (Kang et al., 2016).

VO2 Responses in Stroke Patients:
Both low- and high-intensity WBV protocols significantly increased VO2 in individuals with chronic stroke during exercise, suggesting WBV is safe for this population and may aid rehabilitation (Liao et al., 2015).

WBV Squat Intensity impact on O2 Consumption and Heart Rate.
WBV squats are a moderate-to-vigorous intensity exercise that effectively increases oxygen consumption, especially under higher training weights. This modality is suitable for individuals seeking enhanced metabolic and cardiovascular benefits without excessive cardiac strain. (Qaio et al., 2025)

WBV and Physical Fitness in Young Adults
Significant reduction in BMI and improvement in VO2 max after WBV intervention. WBV exercise positively impacts body composition and cardiorespiratory endurance and is an effective exercise modality for improving health-related physical fitness components in young adults​. (Taiwo et al., 2023)

WBV Increases VO2 in Cyclists
WBV increased time spent at ≥90% VO2 max by 26.3% compared to non-vibration conditions and enhanced EMG activity in upper and lower limbs during WBV. WBV effectively enhances the training stimulus for cyclists, improving oxygen uptake and muscle activation. (Duc et al., 2022)

WBV and Energy Expenditure During Squats
WBV significantly increased oxygen consumption and energy expenditure during and after exercise. EPOC was higher in the WBV group, indicating greater energy demand for recovery. WBV is effective in enhancing energy metabolism and fat loss during resistance training​. (Huang et al., 2023)


MUSCLE MASS

WBV and Fat-Free Mass in Women:
Over 24 weeks, WBV training significantly increased fat-free mass by 2.2% in previously untrained women, comparable to traditional fitness training (Roelants et al., 2004).

Muscle Mass in Older Men:
A one-year WBV program significantly improved muscle mass (3.4%) and strength in older men, with effects comparable to fitness training (Bogaerts et al., 2007).

Young Adults and Lean Mass:
WBV showed significant improvements in lean muscle mass in young adults, particularly when paired with higher frequencies and external loads (Chen et al., 2017).

WBV for Adolescents and Young Adults with Cerebral Palsy:
A 20-week WBV program increased lean muscle mass and bone density in adolescents with cerebral palsy, enhancing functional mobility (Gusso et al., 2016).

Elderly Women and Sarcopenia:
Ten weeks of WBV training significantly increased muscle strength and thigh muscle cross-sectional area (up to 15.5%) in older women, counteracting sarcopenia (Machado et al., 2009).

Impact on Muscle Recovery:
WBV training aids in muscle recovery by increasing neuromuscular activation and may be combined with other recovery strategies (Kosar et al., 2012).

Long-Term Impact on Elderly Women:
An 8-month WBV intervention maintained muscle mass and prevented significant declines compared to control groups, suggesting WBV can combat age-related muscle loss (Santín-Medeiros et al., 2015).

Muscle Mass in Obese Populations:
WBV, combined with endurance training, improved bioelectrical indicators of muscle mass in obese women, highlighting its potential for combined weight loss and muscle maintenance strategies (Wilms et al., 2012).

Combination of WBV and Resistance Training in Postmenopausal Women:
WBV combined with resistance training enhanced lean body mass gains and reduced fat mass significantly compared to resistance training alone (Fjeldstad et al., 2009).

WBV Meta-Analysis on Lean Mass:
A meta-analysis found significant improvements in lean mass with WBV in young adults, though effects varied with vibration parameters (Chen et al., 2017).


BRAIN FUNCTION AND COGNITION

Systematic Review on WBV and Cognition:
WBV can positively influence cognitive function in both healthy individuals and those with cognitive impairments. The effects vary, with some studies showing improvements and others no significant impact. Larger, well-designed studies are needed to confirm efficacy (Wen et al., 2023).

Cognitive Enhancement in Adults:
WBV has shown potential in improving various cognitive functions, including attention and inhibition. However, the optimal WBV protocols for neurocognitive enhancement are still under investigation (Shantakumari & Ahmed, 2023).

Acute Cognitive Improvements in Young Adults:
Two minutes of passive WBV significantly improved attention and inhibition as measured by the Stroop Color-Word Interference Test, suggesting its potential as a cognition-enhancing therapy (Regterschot et al., 2014).

WBV in Senile Dementia:
WBV improved cognitive function and EEG activation in women with mild dementia, suggesting its use as a non-invasive strategy to enhance life quality in neurodegenerative conditions (Kim & Lee, 2018).

Neuroprotective Effects in Mice and Humans:
WBV improved motor performance, reduced arousal-induced activity, and enhanced attention in cognitive tasks, partially mediated by increased cholinergic activity in the brain (Boerema et al., 2018).

Cognition in Parkinson's Disease:
WBV was found to improve gait stability and cognitive performance in Parkinson's patients, although effects on balance and daily activities were limited (Zhao et al., 2023).

Post-Stroke Cognitive Recovery in Rats:
WBV reduced cognitive deficits and inflammation in post-stroke rats, suggesting a role for WBV in post-stroke rehabilitation through neuroinflammation modulation (Kerr et al., 2022).

BDNF and Cognitive Outcomes in Fibromyalgia:
WBV increased brain-derived neurotrophic factor (BDNF) levels and improved cognition and clinical outcomes in women with fibromyalgia, indicating broader potential for WBV in cognitive health (Ribeiro et al., 2021).

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