Biohacking in Nature with Blue and Green Therapies

Are you into biohacking? 

We’ve all seen videos of people like Tony Robbins doing cold plunges. While that is a bit extreme, there are plenty of gentle and accessible biohacks for families to enjoy (even grandparents!).

Learn what biohacking is, who should do it, and discover simple biohacks that almost anyone can do.

When you’re in the great outdoors on vacation, there’s no shortage of blue and green therapies and biohacking activities. Let’s discover them now.

Meet the Experts

Being in the great outdoors improves the ‘life in your years’ while bringing you closer to creation.

We’ve assembled a great crew of experts who are going to walk us through what it means to biohack, activities commonly associated with biohacking, examples of some of the more extreme biohacks, and ways to ensure biohacking is a help to you and not a harm.

Dr. Bill Kapp, MD, is a visionary healthcare entrepreneur and board-certified orthopedic surgeon dedicated to transforming the future of medicine. As the CEO and Founder of Fountain Life, he leads an industry-defining movement integrating artificial intelligence and advanced diagnostics to detect and reverse diseases before symptoms arise. His goal? To ensure people feel as vibrant and healthy at 100 as they did at 60.

Neal K. Shah is the co-founder and chairman of Evidentia Health, the fastest-growing AI company that helps functional health clinicians with clinical decision support and patient guidance. Neal is also known as “America’s Chief Elder Officer” with the largest LinkedIn following in healthcare for older adults as the CEO of CareYaya (Yaya is Greek for Grandmother), a company that connects families directly with passionate healthcare students at top universities nearby to provide elder care for their loved ones.

Kyle Zagrodzky, CEO and Founder of OsteoStrong, is known as “The Ultimate Biohack.” Kyle frequently speaks at Tony Robbins’ events on cutting-edge health innovations, including biohacking strategies that help people achieve stronger results in less time. Prior to OsteoStrong, Kyle founded the first health club software company that was built on a Software as a Service (SaaS) model before the internet boom.

Paul Koepnick, founder of Millioki Wellness Society and a leading figure in alternative wellness, is renowned for his expertise in cold water immersion, sauna therapy, and stress optimization through biohacking. Paul holds world records for extreme cold water plunges, including the coldest-ever plunge in a Great Lake at a staggering -50 degrees in Lake Michigan.

What is Biohacking?

Biohacking can mean different things to different people, but at the end of the day, it’s really quite simple. Here are some definitions of biohacking to consider.

“Scientifically substantiated strategies that produce the most efficient health outcome with the least amount of effort and time.” – Kyle Zagrodzky

“Biohacking is merely fine-tuning your body as if it were a high-performance machine but using natural means to do so,” Dr. Bill Kapp declares. “Biohacking is paying attention to subtle habits that make huge differences in how you feel, think, and age.”

He reinforces that it’s a matter of testing out what it takes to ‘sleep more soundly, think more clearly, or have more energy based on food, light, motion, and nature—not drugs.’

Furthermore, Dr. Kapp notes that biohacking does not need to be intense or involve wearing gadgets all day.

He illustrates, “Barefoot walking in the grass at sunrise is biohacking. Napping after sun exposure or using your breath to calm stress is also biohacking. It is experimenting, observing, and tweaking. Biohacking at its best enables your body to do what it was designed to do—only better, with a nudge from nature and science.”

As you can see, biohacking can be involuntary!

The most basic biohacks happen without thinking, displaying how the earth, which when created was considered ‘good,’ was designed to support the health and well-being of the ‘very good’ addition of mankind.

That said, young and old alike benefit from the ‘bright blessed day, and the dark sacred night,’ as Louis Armstrong famously sang about this ‘wonderful world’ we inhabit.

Another description of biohacking and its general accessibility says it plainly, should anyone be in doubt.

“Biohacking isn’t just for extremists – it’s nature’s pharmacy for everyone, from toddlers to grandparents, offering scientific benefits through simple practices like forest bathing and cold water immersion that can transform your family vacation into a rejuvenating wellness retreat,” states Neal K. Shah.

Neal continues, “At its essence, biohacking is simply the art of making ‘N of 1’ experiments (small, evidence-based adjustments) to one’s environment and behavior in order to optimize one’s body’s natural functions. N of 1 means any one person, so this is a way of personalizing what works for you. Biohacking runs the gamut from little things you can do, which are accessible to anyone (even your grandparents), to practices that are much more advanced and require a real commitment—and possibly some courage.”

Who Should Biohack?

As you’ve noticed, there is a spectrum to biohacking.

What kind of biohacking is for you? Are you doing it already?

“Honestly, we all already are, whether we know it or not,” Dr. Bill Kapp confirms. “Coffee in the morning? That’s a biohack. The spectrum starts super simple—like morning light exposure or walking barefoot—and can escalate to ice baths, fasting, or wearable tech.”

His advice is that families begin by starting subtly on vacation. I’ve outlined entry-level through advanced biohacking activities from Dr. Bill Kapp below.

Entry-Level Biohacks

• Grounding on the beach
• Forest walks
• Breathing with the sunrise

Mid-Level Biohacks

• Intermittent fasting
• High-altitude hiking
• A contrast warm-cold shower

Advanced-Level Biohacks

More daring individuals might try:

• Fasting-mimicking diets
• Cold plunges
• Breath holds in mountain lakes

“It’s not all-or-nothing,” he relates. “Even grandfathers can enjoy the gentle side of biohacking. The secret is to listen to your body, go slow, and do what feels good—especially when surrounded by water, trees, or mountains.”

In the same vein, Kyle Zagrodzky breaks down a different way of thinking about where a biohack fits on the spectrum.

He says, “Everyone who is interested in maintaining or improving their health should be biohacking. There is absolutely a spectrum of biohacking, and the spectrum can be divided or categorized in a number of ways.

“For instance, you can rank them by cost, effectiveness, time, convenience, or desired outcome.”

He would categorize hyperbaric chambers and intravenous supplementation as extreme biohacks.

Kyle explains, “These two biohacks are expensive, time-consuming, and inconvenient, but they also rank high on the desired outcome scale, in my opinion. Whereas, grounding, intermittent fasting, and cold showers rank low on the spectrum because they are at zero cost, convenient, take little time, and are highly effective.”

Neal K. Shah’s perspective on the subject is data-driven, noting, “As the Chairman of Evidentia Health, I have a front-row seat for the evolution of trends in wellness. Most recently, we’ve seen the biohacking phenomenon move from the realm of Silicon Valley moneymaking to a family-friendly activity.

“Though many still picture the tech bro partaking in wellness activities while injecting himself with who knows what, that’s just a stereotype.”

Simple Biohacks

What can you do without a doctor’s prescription? The following are biohacks you can try on your own at any age or stage of life.

Morning Sunlight

Dr. Bill Kapp recommends, “One of my favorite low-effort biohacks is morning sunlight to the eyes. Within 30 minutes of waking, go outside—no sunglasses—and look around for 5–10 minutes. This informs your brain to set your internal clock.

“You’ll sleep better, you’ll have more energy, and you’ll improve your mood. It’s free and doesn’t require any doctor. You can do it on a beach, in a mountain cabin, or sipping coffee in the backyard,” he writes.

Bill’s Bonus: It also balances hormones and clears brain fog. It’s one of the simplest ways to reboot your system naturally and feel good quickly. Anyone from toddlers to grandparents can do it. And while you’re on vacation, it’s even more enjoyable—just go outside and look around.

* When doing this biohack, do not look directly at the sun. It is dangerous to look directly at the sun. Just look around at the trees and your surroundings, and take in the morning light as you would take in light at any other time of day.

Forest Bathing

Neal K. Shah endorses one of the most universal forms of biohacking, forest bathing (shinrin-yoku), a practice that has solid research behind it.

He explains, “Just 20 minutes in the presence of trees can lower levels of the stress hormone cortisol and blood pressure; in a lab, we’ve seen the immune system get a boost from a phenomenon called phytoncide therapy.

“Phytoncides are compounds released by trees—even if you’re in a lab with a tree, you’re not going to get the same experience as you will outside. Shinrin-yoku isn’t pseudoscience; it’s as real as vitamin C.”

Grounding

Paul Koepnick says, “Grounding, also known as earthing, has been linked to places where people live the longest. Grounding is the process of having the skin come into contact with the Earth’s electric field, which water helps to conduct.

“For instance, walking on the beach and standing on damp sand improves the electron flow from the Earth to eliminate the free radicals that cause inflammation and thereby balance the autonomic nervous system.

“This connection not only stills the mind but also enhances the body’s capacity to heal and ensure a good night’s sleep.”

Proximity to Open Water 

Running with the water theme, Paul elaborates, “Living near water has a profound effect on people’s physical and mental well-being. The scientific literature has consistently shown that proximity to water, whether it is a lake, an ocean, or a river ‘lowers the risk of premature death and obesity while significantly improving self-reported mental health outcomes.’”

Blue Mind Effect

He continues, “This phenomenon is often attributed to what researchers call the ‘Blue Mind’ effect when water makes a person calm and focused like when meditating. This ‘Blue Mind Effect’ of being near water has also been scientifically shown to increase your self-body image, which can drastically change your mental well-being and outlook on life.”

Negative Ions in Water

Water is the gift that keeps on giving!

Paul observes, “Another interesting feature is the role of the negative ions, which are abundant in water environments that have movement, such as waves, streams, or waterfalls. These negatively charged particles interact with our bodies when we’re near water, enhancing serotonin production and therefore improving mood, alertness, and overall emotional well-being. 

“Negative ions are also believed to improve air quality and decrease inflammation, which may be the reason why people feel so good when they visit the sea or walk on the beach. These benefits are almost instant. Even in extreme cold water immersion, the majority of health benefits can be obtained in 90 seconds or less.”

Benefits of Being Near Water in a Nutshell

“Being near water creates a perfect storm of benefits,” Paul adds. Here are some ways that being in the presence of water helps you:

• lower stress
• improve mood through mechanisms like negative ion exposure
• be grounded physically and mentally

“These combined effects underscore why humans have long been drawn to living near bodies of water. They aren’t just beautiful; they’re biologically nourishing for our minds, bodies, and souls,” Paul says.

He lives mere blocks away from Lake Michigan in Wisconsin and started immersing himself in the water every morning at sunrise, experiencing great benefits along the way that were life-changing.

Water has been central to Paul’s life for a long time now. He shares, “I truly believe in the benefits and power of water as I credit it with helping me heal and find myself after years of struggling with anxiety and depression.”

Cold Plunges

There is a lot of buzz around cold plunges.

I’m not sure how this activity became so popular, but the trend continues. First, we’ll start with what a cold plunge is, who a good candidate for cold plunging may be, and lastly, how to do one.

Dr. Bill Kapp says, “Cold plunges are like a reboot button for the nervous system. They’ve become viral because people are looking for quick, effective ways to feel alive—and cold water delivers. That first shock clears your mind, decreases inflammation, and can improve your mood for hours.”

Neal K. Shah adds, “The popularity of cold water therapy has risen dramatically due to the immediate, tangible results that it yields. Following immersion, the surge of endorphins, norepinephrine, and dopamine gives a natural high and triggers something called mitochondrial biogenesis.”

Desired Effects of Cold Plunging

“Controlled stress, not shock, is the goal. The body releases adrenaline and dopamine in response—like a natural high. Cold plunges can also build mental toughness. If done correctly, they can be beneficial—but begin slowly, and always consult your doctor if in doubt. Particularly if there are health concerns,” says Dr. Bill Kapp.

“I like cold plunging for a lot of reasons. The known physical health benefits include reduced inflammation, improved circulation, increased metabolism, and improved immune function. Other positive drivers beyond the physical, and my personal favorites, are the mental health benefits, such as reducing stress, improving mood and mental clarity, and building mental resilience,” notes Kyle Zagrodzky.

What Cold Plunges Entail

For those who get the ‘all clear’ to go ahead with cold plunges, bear in mind that it’s not for the faint of heart.

Dr. Bill Kapp describes a cold plunge experience as follows:

“A cold plunge is usually intense and brief. 50°F (10°C) water is standard, but even 60°F is okay. Most people submerge themselves up to the shoulders. Beginners can start with 30 seconds and build up to 2–3 minutes. You don’t need to suffer—just aim to relax. Focus on slow breathing, not toughing it out.

“You can use a lake, ocean, mountain stream, or a tub of ice water. It’s more about attitude than equipment. Then, gradually warming up (not with hot water) enables your body to adapt and build resilience. That’s where the benefits begin. It’s a therapeutic cold dip, not punishment. And yelling on the way is totally normal—it does become easier.”

Kyle Zagrodzky shares, “The scientific research I have read on this subject shows a range of temperature and time. The most commonly agreed time and temperature levels are from 1 to 5 minutes in 50-degree Fahrenheit water. Whole body submersion is preferable, but showers can do the trick as well but will need to be longer because of the limited coverage of the shower.

“For this reason, cold plunges can be enjoyed just about anywhere there is sufficient cold water, such as a lake, stream, ocean, shower, or bathtub.”

Who Should Not Do Cold Plunges

Certain conditions are contraindicated with cold plunging and or cold exposure, meaning cold plunges are not advised for everyone. 

You might remember earlier in this article that cold plunges were classified as extreme.

“Cold plunges are not for everybody. People who have low thyroid, heart problems, or Raynaud’s may not respond well. Shivering constantly or feeling wiped out afterward is a red flag,” Dr. Bill Kapp confirms.

“If people have conditions like cardiovascular disease, Raynaud’s, or uncontrolled thyroid issues, they need to exercise caution. And the way to do this should be gradual: starting with 30-second dips in water that’s around 50-60 degrees Fahrenheit and working up to 2-3 minutes,” cautions Neal K. Shah.

Always ask your primary care physician before starting a new activity or making any changes to your diet, medications, or treatment plans.

Heat Therapies

Some like it hot! 

Where in nature can you go to experience heat therapy?

Hot Springs

Dr. Bill Kapp kicks us off with ideas on how to meet and beat the heat.

He offers, “Nature has some amazing built-in saunas. Hot springs are the ultimate heat therapy destinations—no equipment is necessary. Iceland, Costa Rica, and the western U.S. are full of them.”

Kyle Zagrodzky casts another vote for Iceland, exclaiming, “Well, if you have the means, go to Iceland. They have the best ocean and natural hot spring spas I have seen.

“The Pacific Ocean beaches off the west coast of Canada and the US are great and highly accessible, and spring-fed creeks are highly desirable as well.”

Neal K. Shah highlights, “When it comes to heat therapy, Japan’s onsens and Finland’s lakeside saunas are the gold standard, but the U.S. has some strong contenders too, like Hot Springs, Arkansas and Pagosa Springs, Colorado.”

Hot Spring Precautions

When looking up temperatures online, most adults can safely enjoy heat between 100 degrees Fahrenheit (37.8 degrees Celcius) and 104 degrees Fahrenheit (40 degrees Celcius) in a hot spring.

Always check the temperature of the water before getting in.

Milder temperatures in the high 90s, like, say, 98 degrees, may be preferable, depending on how you feel and what you can tolerate.

However, not all hot springs are created equal. Some are so hot they could burn you to death.

This is true of the dangerously scalding hot springs in Yellowstone National Park. 

*Note that it is strictly prohibited (not allowed) to bathe in the geothermal wonders of Yellowstone National Park. Their hot springs are so hot that they can kill you. These waters are at near-boiling point temperatures, and it is not safe to enter them under any circumstance.

For recommendations on where you can safely enjoy hot springs in Montana’s Yellowstone Country, check out this link of Yellowstone Country hot springs destinations. 

Various developed hot springs and pools in the Yellowstone area exist to help people enjoy the healing properties of safer-temperature hot springs safely.

Hiking in the Desert

Have you hiked with the sun beating down on you? Even hiking in the desert at safe temperatures provides a ‘mild heat exposure,’ Dr. Kapp encourages.

Rock Bathing

A hot rock outcropping after a swim? “That’s heat therapy as well,” he says.

“Sit, sweat, breathe, and recover.”

Midday Sun Hike

“On vacation, attempt a low-stress midday sun hike, then recover in the shade,” Dr. Kapp advises.

“The aim is gentle heat that sweats and relaxes you. Just drink water and try to avoid mid-day highs if you are older or heat-sensitive. And always balance heat with cool-downs—shade, cold water, breeze. It’s nature’s way of saying: push, then pause.” 

Wild Swimming

Wild Swimming has become the talk of the town over the last while, with picturesque locations and an abundance of caution regarding how to go ‘wild swimming’ safely. I asked our experts if they had any thoughts on the subject, and they sure did!

“Wild swimming is one of the greatest all-in-one nature remedies,” Dr. Kapp beams. “It resets the brain, strengthens the heart, and floods you with good-feeling brain chemicals. Lakes, rivers, oceans—they all work. Safety is the key.” 

Here’s a checklist from Dr. Kapp for how to wild swim safely:

• Swim where you always have company
• Check the strength of the current, the depth, and the cleanliness
• Get in slowly, watch out for slippery rocks, and don’t ever go too far from the shore
• Cold water? Make it brief
• Warm water? Watch out for fatigue.

Dr. Kapp admonishes, “It’s not about speed—it’s about being in the water. Float, breathe, and move.”

“For families, select calm, clear water spots with easy exits. Wild swimming is primal—it awakens you and yet calms you at the same time,” he writes.

Bonus: Wild swimming usually results in the best sleep of your life!

Kyle Zagrodzky chimes in, “I love wild swimming, and so do many others. I think the main reason is the beauty and calming effect of being in nature, coupled with the benefits of cold plunging, which seems to amplify the benefits.

“As for safety, it really depends on where you choose your swim. For instance, if you are in the ocean, currents, waves, and wildlife hazards should be taken into consideration. If you are swimming in a stream, you should be aware of currents and wildlife hazards as well, but also keep in mind that rocks often found in streams can be very slippery.”

Neal K. Shah relates, “Swimming in the wild gives one-of-a-kind payback. This is especially true for the body’s largest organ, the skin, which is bathed in clean, natural—and sometimes very cold—water that hasn’t been dosed with chlorine.”

“Beyond this, the act of immersing oneself in a truly wild place (as opposed to a park or backyard) is an entirely different sensation. Its benefits are manifold, and while they could all be titled ‘good for the body,’ several of them deserve their own headings.”

Doctor’s Orders

Checking with your doctor before biohacking is a good idea, especially if you want to explore more mid-level or advanced forms of biohacking that would benefit from a physician’s oversight.

But don’t just take my word for it. Bill, Kyle, and Neal feel the same way.

Dr. Bill Kapp suggests, “It depends on the level. Basic stuff like breathing, walking in the woods, or sun exposure are safe for most. But once you start fasting, doing cold exposure, or experimenting with supplements, a doctor’s guidance is prudent.

“Not everybody reacts the same. Someone with thyroid issues, for example, might crash on cold plunges or keto diets.

He offers, “A good doctor doesn’t spoil all the fun—they just keep you safe and help you get better results.” 

Dr. Kapp says that if you’re 40+ or have health issues, it’s even more important to seek medical advice before biohacking.

“Think of your doctor as a co-pilot—not a gatekeeper,” he encourages, noting, “When done under the proper guidance, biohacking is empowering, fun, and—above all—safe for the entire family to enjoy.”

Kyle Zagrodzky relates, “Cold plunging is something I recommend frequently, but I also caution people to start out slowly. If someone has high blood pressure, they really need to speak to their doctor before doing a plunge.

‘Also, I would not recommend plunging, but rather a slow stroll into shallow water or taking a shower and starting with your legs before slowly stepping further in the shower spray. As for other biohacking techniques, you may or may not want to talk to your doctor depending on what you want to try and your current state of health.”

Neal K. Shah concurs. Best to check in with a doctor before doing anything out of the ordinary for you.

He exhorts, “Although these practices are fairly safe, it is wise to consult with healthcare providers, particularly for individuals with pre-existing conditions. At Evidentia Health, we have created AI systems that analyze personalized biomarkers to develop safer, more effective health protocols that are tailored to individual genetic and biochemical profiles.

“Natural biohacking extends its powerful reach because it is so accessible to all parts of the population. Most of these aren’t even technologies, just ancient practices revalidated by modern-day science.

“Your next family vacation can turn into a transformative wellness trip, uniting the whole clan across a shared set of (lifespan- and healthspan-enhancing) experiences.”

Biohack at the Cabin

Looking for places where you and your family can enjoy these simple pleasures of life with their health-inducing benefits? 

Take a look at our cabins and cottages and find the perfect place for your next getaway in nature.