The gadgets changing how we optimize health
By Colby Denton and Jenny Peterson
Optimizing human biology. Sounds like something from The Jetsons, doesn’t it? While it seems futuristic and far away, the growing trend of biohacking has been around for years and continues to expand as new technologies, diagnostics and consumer devices enter the mainstream.
Biohacking focuses on optimizing human biology, longevity and performance using a combination of technology, data and physiology. Popular brands like Apple, Oura Ring and new South Carolina startup Incora are being finely tuned every day to improve the biological feedback given to wearers.
Some of the most common types of biohacking today include AI-enhanced wearables for real-time metabolic tracking, gut microbiome optimization, cognitive nootropics and hormetic stress therapies such as precision cold/heat exposure and red light therapy (RLT).
Blue Light Glasses
Blue light from phones, laptops and LED lighting has become a modern environmental exposure that may influence circadian rhythms, especially in the evening.
Blue light glasses are designed to filter short-wavelength light — typically in the ~400–500 nm range — while allowing warmer wavelengths to pass through.
These glasses vary widely in intensity and design. Clear lenses typically offer light filtering for daytime screen use, while yellow, amber and orange lenses provide stronger filtering for evening wear. Some high-blocking lenses filter a significant portion of blue wavelengths, often marketed as blocking 30 percent to nearly 99 percent of blue light depending on tint and coating.
The goal is not just eye comfort, but circadian support. Exposure to blue light at night can suppress melatonin production, which plays a role in sleep timing and quality. By reducing that exposure, blue light glasses aim to minimize sleep disruption for people who use screens late into the evening.
Research evidence is mixed. Some randomized controlled trials show improved sleep quality and reduced eye strain, while others find minimal measurable impact when controlling for overall screen habits. Most experts agree the strongest benefit appears when blue light blocking is combined with behavioral changes, such as reducing screen use one hour before bed and dimming device brightness.
In practice, blue light glasses function less as a standalone fix and more as part of a broader sleep hygiene strategy.
Smart Watches
Smart watches are among the most widely adopted biohacking tools, combining fitness tracking, physiological monitoring and behavioral feedback into a single device worn on the wrist.
Modern devices track heart rate, step counts, sleep stages, blood oxygen levels and training intensity. They also provide real-time alerts for stress, recovery and exertion, helping users adjust workouts or daily activity based on physiological load.
The biggest advantage is continuous feedback. Unlike occasional health checkups, smart watches generate daily data streams that reveal patterns over time — particularly around sleep quality, cardiovascular strain and recovery.
Popular models include the Apple Watch and Garmin Fenix. Studies in recreational athletes suggest wearable-derived recovery metrics can help reduce overtraining risk. In some cases, physiological markers like heart rate variability and overnight resting heart rate decline before subjective fatigue is felt, offering early warning signs of overload. Cardiologists say that many patients have made appointments after their smart watches detected abnormal heart flutters.
These devices are increasingly used not just for fitness, but for general health behavior awareness and long-term trend tracking.
Smart Rings
Smart rings offer the same capabilities as watches, but in a smaller, more discreet form factor designed primarily for 24/7 biometric tracking.
Unlike watches, which are used for both active and passive tracking, rings are optimized for sleep, recovery and resting physiology. They typically measure heart rate variability (HRV), skin temperature, respiration trends and sleep stages using infrared photoplethysmography (PPG) sensors.
Because they are worn on the finger and designed for continuous use, smart rings often produce highly stable overnight datasets, especially for sleep and recovery analysis. Popular models include the Oura Ring and the Ultrahuman Ring. According to findings, the Oura Ring can closely approximate nighttime heart rate measurements compared to EKG under high-quality signal conditions. However, HRV accuracy can vary in older populations or short measurement windows, reinforcing the importance of long-term trend averaging rather than single-night readings.
Smart rings are increasingly popular among users who want continuous health data without the visibility or distraction of a wrist-worn device.
Red Light Therapy
Red light therapy (RLT), also known as photobiomodulation (PBM), uses low-wavelength red and near-infrared light to stimulate mitochondrial energy production. The therapy is thought to enhance ATP production, supporting cellular repair and recovery processes.
Common applications include reducing inflammation, supporting skin health, improving collagen production, easing muscle recovery and potentially enhancing sleep quality.
Unlike ultraviolet light, RLT does not damage the skin, making it suitable for repeated use. Devices range from small facial masks to full-body panels and beds.
At iCryo Daniel Island, manager Stephen Pizzuco describes RLT as a core recovery modality used alongside other therapies.
iCryo Daniel Island manager Stephen Pizzuco said RLT is increasingly used by patients looking to improve recovery and energy levels.
“RLT helps reduce inflammation, help promote tissue repair and cellular regeneration and help with overall energy levels,” Pizzuco said. “People will have an increase in recovery from working out or from surgery. It can even help people sleep.”
He added that some users track improvements through wearables like smart rings, noting changes in sleep depth and recovery markers after consistent sessions.
A typical protocol may include three sessions per week for the first two weeks, followed by one to two maintenance sessions weekly depending on individual goals. Benefits tend to accumulate gradually rather than appearing after a single treatment.
In addition to RLT, iCryo offers cryotherapy, IV therapy, infrared sauna and body composition testing, allowing multi-modal recovery approaches.
Incora Smart Earrings
While many consumers are familiar with wrist-based trackers like Apple Watch or Oura Ring, a new AI-enhanced wearable called Incora is emerging as a novel approach to women’s health tracking.
Incora, a Greenville, S.C.-based startup, is developing smart earrings designed to monitor heart rate, sleep patterns and menstrual cycle data through discreet facial-worn sensors. The product was recognized as one of TIME Magazine’s Top Innovations of 2025.
Founder Theresa Gevaert developed the idea after struggling to find accurate, natural fertility tracking tools.
“For us, this recognition is not only a big milestone, but also a clear signal of where the market is heading,” Gevaert said. “Women’s health tech is finally getting the attention and investment it deserves.”
By moving biometric tracking from wrist or finger to the ear, Incora aims to capture more stable physiological signals while integrating into everyday style rather than fitness gear.
Users can currently sign up for a waitlist online ahead of its anticipated launch.
The Expanding Biohacking Ecosystem
The benefits of biohacking lie in its personalization. From blue light glasses that support sleep hygiene to advanced wearables that continuously track physiology, these tools offer increasingly big-picture insight into how the body moves in daily life.
It’s important to note that most experts emphasize that no single device or therapy works in isolation. Wearables provide their most value when users interpret trends rather than single data points. And therapies like red light exposure are most impactful when integrated into broader recovery and lifestyle systems.
“The benefits are really amazing,” Pizzuco said. “I’ve had people suffering from dry eyes, who use prescription eyedrops every day, tell me they no longer need them after RLT. This type of therapy really makes a difference.”
As the field evolves, biohacking is shifting from niche experimentation to a structured ecosystem of tools, clinics and consumer technologies — all aimed at one goal: understanding the body well enough to optimize it in real time.
