The Dr. Josh Axe Show: Why I Hate the Word 'Biohack'
In the episode titled "Why I Hate the Word 'Biohack,'" released on May 8, 2025, Dr. Josh Axe delves into his strong aversion to the term "biohacking" and presents a compelling argument for embracing natural, harmonious living as a superior approach to health and wellness. Through an engaging and informative discussion, Dr. Axe outlines eight powerful strategies that transcend conventional biohacks, emphasizing a return to nature to achieve optimal physical, mental, and spiritual well-being.
Reframing Biohacking: Embracing Nature Over Mechanism
Dr. Axe begins by addressing his discomfort with the term "biohacking," criticizing its mechanistic connotations. He argues that viewing the human body as a machine to be manipulated undermines our inherent design and connection to the natural world.
"The term hack is essentially manipulating or sort of like hacking into a computer to achieve better health...we are fearfully and wonderfully made, and we are designed by God and we're meant to live in sync and harmony with nature."
[02:30]
He advocates for a more relational and organic perspective, asserting that true health emerges from living in harmony with nature rather than through artificial interventions.
Eight Natural Strategies Superior to Biohacking
Dr. Axe outlines eight natural strategies that he believes offer more profound health benefits than typical biohacks. Each strategy is explored in depth, supported by scientific studies and practical advice.
1. Spending More Time Outdoors
Central to Dr. Axe's philosophy is the profound impact of nature on our immune system and overall health. He emphasizes that regular outdoor exposure fosters microbial diversity, which trains the immune system to better recognize and combat pathogens.
"Spending more time outdoors exposes us to various microbes, which trains your immune system to recognize and respond to pathogens."
[10:15]
Key Benefits:
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Enhanced Immune Function: Contact with soil microbiota boosts immune resilience, acting as a natural vaccine.
"One study found that skin exposure to soil microbiota boosts your immune system."
[11:05] -
Improved Mental Health: Nature exposure reduces cortisol levels and alleviates depression and anxiety.
"There was a massive decrease in cortisol after spending time in a forest environment, leading to lower stress and improved mood."
[15:45]
Practical Tips:
- Incorporate daily walks outdoors.
- Engage in outdoor activities with family.
- Start a home garden to increase microbial exposure.
2. Sunlight Exposure
Dr. Axe champions sunlight as the most potent form of light therapy, eclipsing artificial red light treatments. He highlights the multifaceted benefits of sunlight, including vitamin D synthesis, mood enhancement, and circadian rhythm regulation.
"Sunlight is probably the most powerful thing you can do to boost your immune system, to boost your mood and improve sleep patterns."
[20:00]
Key Benefits:
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Vitamin D Production: Just 20 minutes of sun exposure can provide approximately 20,000 IU of vitamin D.
"Your body can get close to 20,000 IUs of vitamin D from 20 minutes of moderate sunlight."
[22:10] -
Hormonal Balance: Sunlight regulates cortisol and melatonin, essential for sleep and hormonal health.
"Sunlight regulates your circadian rhythms, which controls your sleep-wake cycle and balances hormones."
[24:30]
Practical Tips:
- Aim for at least 20 minutes of natural sunlight daily, especially in the morning.
- Open windows to let in natural light.
- Avoid bright screens at night to maintain melatonin production.
3. Eating Locally and Seasonally
Dr. Axe underscores the benefits of consuming locally grown and seasonally harvested foods, which offer superior nutritional profiles and support microbial diversity in the gut.
"Eating locally and seasonally enhances your microbial diversity and your gut health."
[30:50]
Key Benefits:
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Nutrient Density: Local and seasonal vegetables often contain higher levels of essential nutrients, such as vitamin C in fall-harvested broccoli.
"Broccoli harvested in the fall may have nearly twice the amount of vitamin C compared to that in the spring."
[32:15] -
Immune Support: Local foods like honey contain native microbes and pollen that act as natural immunizations against regional allergens.
"Local honey has hundreds of microbes and pollen that strengthen your immune system."
[31:45]
Practical Tips:
- Shop at local farmer's markets regularly.
- Grow a small herb or vegetable garden at home.
- Choose locally sourced meats and dairy products.
4. Earthing and Grounding
Dr. Axe promotes the practice of earthing—direct physical contact with the earth—as a natural method to reduce inflammation, balance the body's electrical charge, and improve sleep quality.
"Grounding by walking barefoot on natural surfaces reduces inflammation and balances the body's electrical charge."
[38:20]
Key Benefits:
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Reduced Inflammation: Direct contact with the earth neutralizes free radicals, lowering inflammation levels.
"Grounding significantly reduces pain by altering immune responses and neutralizing free radicals."
[39:10] -
Improved Sleep and Stress Reduction: Grounded individuals report better sleep and lower stress levels.
"Participants who slept grounded reported improved sleep and reduced stress."
[40:05]
Practical Tips:
- Spend at least 10-20 minutes barefoot on grass, sand, or soil daily.
- Use grounding mats or sheets if outdoor access is limited.
- Incorporate time with pets outdoors to enhance grounding benefits.
5. Hormesis: Embracing Beneficial Stress
Hormesis involves exposing the body to mild stressors to build resilience and enhance overall health. Dr. Axe explains how controlled stress through exercise, temperature variation, and intermittent fasting can strengthen the body.
"Hormesis is practicing stress in order to create more resilience in your body."
[45:30]
Key Benefits:
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Enhanced Resilience: Micro-stressors like weight lifting and fasting promote cellular repair and longevity.
"Fasting triggers autophagy and repair, enhancing your body's ability to heal."
[46:50] -
Nutrient Density in Plants: Stressing plants (e.g., through dry farming) increases their nutrient content, benefiting human health upon consumption.
"Stress in plants, such as through dry farming, results in higher nutrient density."
[47:25]
Practical Tips:
- Incorporate regular exercise and gradually increase intensity.
- Practice intermittent fasting by limiting eating windows or skipping meals occasionally.
- Expose yourself to varied temperatures through activities like saunas and cold plunges.
6. Contrast Therapy: Hot and Cold Exposure
Contrast therapy utilizes alternating exposure to hot and cold environments to stimulate circulation, support recovery, and enhance sleep quality.
"Contrast therapy, such as infrared saunas and cold plunges, supports circulation and recovery."
[52:10]
Key Benefits:
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Improved Circulation: Alternating temperatures boost blood flow and cardiovascular health.
"Hot and cold exposure improves circulation, supporting overall recovery."
[53:00] -
Enhanced Sleep Quality: Regular contrast therapy can lead to better sleep patterns and deeper rest.
"Contrast therapy has been shown to improve sleep and support circadian rhythms."
[53:45]
Practical Tips:
- Incorporate sauna sessions followed by cold showers.
- Use hot and cold packs for localized therapy.
- Schedule regular cold plunges post-workout to aid muscle recovery.
7. Aligning with Natural Sleep-Wake Cycles
Maintaining circadian rhythms by syncing daily activities with natural light-dark cycles is crucial for hormonal balance, immune function, and overall health.
"Aligning with natural sleep-wake cycles supports your circadian rhythms and hormonal health."
[58:20]
Key Benefits:
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Hormonal Regulation: Proper alignment ensures balanced cortisol and melatonin levels, essential for stress management and sleep.
"Sunlight regulates cortisol and melatonin, which are critical for hormone balance."
[59:10] -
Reduced Risk of Chronic Diseases: Disrupted circadian rhythms are linked to obesity, diabetes, and even cancer.
"Circadian misalignments contribute to metabolic disease and inflammation."
[60:00]
Practical Tips:
- Wake up with natural light exposure whenever possible.
- Dim artificial lights and reduce screen time in the evenings.
- Maintain a consistent sleep schedule, going to bed and waking up at the same times daily.
- Eat meals aligned with daylight hours, avoiding late-night eating.
8. Healing with Natural Sound and Frequencies
Natural sounds, such as ocean waves and forest ambiance, play a pivotal role in reducing stress, enhancing relaxation, and promoting emotional healing.
"Nature sounds like ocean waves and streams lower stress and enhance parasympathetic nervous system activity."
[65:30]
Key Benefits:
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Stress Reduction: Natural sounds lower cortisol levels and promote a state of calm.
"Studies have shown that nature sounds reduce pain, stress, and anxiety."
[66:15] -
Enhanced Brain Activity: Listening to nature sounds can entrain brainwaves into theta and alpha states, fostering meditation and creativity.
"Nature sounds entrain the brain in theta and alpha brainwaves, associated with relaxation and creativity."
[67:00]
Practical Tips:
- Spend time in natural settings, absorbing ambient sounds.
- Use sound machines or apps that play nature sounds for relaxation and sleep.
- Engage in activities like humming or singing to connect with natural frequencies.
Concluding Insights: Nature as the Ultimate Healer
Dr. Axe wraps up the episode by reiterating that while biohacks offer some benefits, true healing and optimal health stem from living in harmony with nature. By adopting the eight natural strategies discussed, individuals can achieve profound physical, mental, and spiritual well-being without relying on mechanistic interventions.
"Living in harmony with nature...is more powerful than biohacking and helps our bodies heal at a whole other level."
[80:00]
He encourages listeners to embrace these natural practices, fostering a deeper connection to the earth, sunlight, and their own bodies to unlock their fullest potential.
Final Thoughts and Call to Action
Dr. Axe concludes by expressing gratitude to his listeners and urging them to subscribe for more insights into natural health and wellness. He emphasizes the collective movement toward healing the individual and the world through nature-based practices.
"We're making a big change together and helping heal this entire world."
[85:00]
This episode serves as a comprehensive guide for those seeking sustainable and natural approaches to health, challenging the conventional biohacking paradigm by advocating for a return to nature's inherent healing capabilities.