From hyperbaric oxygen chambers to ozone therapy — what are your best chances for longevity?
Fact checked by Shannon Sparks
Biohacking has become increasingly trendy, with influencers and wellness resorts touting myriad high-tech tools and novel strategies to optimize physical and mental performance, well-being, and longevity. But will hyperbaric oxygen chambers, ozone therapy, IV nutrient therapy, and vitamin shots really help us live longer, healthier lives?
Marcie Claybon, MD, medical director and internal medicine physician at BIÂN Medical, says evidence supporting the routine use of most of these therapies for longevity in healthy individuals remains limited.
“I don’t particularly love the word ‘biohacking,’ as it suggests there are viable ways to cheat or bypass the ever-important lifestyle strategies that represent the foundation of longevity,” Claybon says.
Instead, she recommends focusing on three evidence-based strategies.
Strength training
According to Claybon, strength training is the No. 1 tool available and one of the best strategies for increasing healthspan.
“It’s unsexy because it entails effort, doesn’t require fancy gadgetry, and isn’t a novel concept,” she says.
Yet, only in the past decade have researchers started to recognize how crucial strength training is beyond athletic performance and physique. “Meaningful resistance training is associated with significant reductions in the risk of metabolic disease, obesity, bone loss, cognitive decline, and death from any cause,” Claybon says.
Claybon recommends resistance training at least twice a week, ideally three to four times, emphasizing compound movements that engage major muscle groups rather than focusing on individual muscles.
“Consistency over time is much more important than any specific exercise,” she says.
Creatine
The supplement industry is largely unregulated, but creatine monohydrate — a compound made up of three amino acids (the building blocks of protein) — has one of the strongest bodies of evidence supporting its use.
Research supports its role in promoting muscle growth and preservation. “Evidence is more modest with respect to cognitive benefits, but creatine also appears to be associated with improved memory, particularly in individuals who may be impacted by factors such as stress, sleep deprivation, or a vegan diet, which is limited in dietary creatine,” Claybon says.
Adults can take 3 to 5 grams of creatine daily, a dosage commonly studied.
“I don’t routinely recommend a loading phase, as it isn’t necessary for most people and may increase the likelihood of [temporary] fluid retention, bloating, and indigestion,” Claybon says.
Sauna therapy
Researchers have linked sauna therapy — sitting in a hot room to sweat and relax — to potential health benefits.
“It’s well documented as a health strategy associated with lower blood pressure and reduced rates of cardiovascular disease and death,” Claybon says.
She says most published research has focused on traditional Finnish saunas used regularly over many years.
Infrared saunas target similar cardiovascular benefits while also showing promise for improving mood and managing chronic pain, Claybon adds.
Research suggests using a sauna four to five times a week for 15 to 20 minutes per session.
No matter which strategies you prioritize, remember that consistency is key. Stick with them, keep up with your medical checkups, and make longevity more than a passing trend.
Originally published in the Fall 2026/Winter 2027 print issue.
Amber Gibson is a freelance journalist with more than a decade of experience specializing in travel, food, drink and wellness topics. Her stories have appeared on the cover of The Wall Street Journal, The Telegraph, TIME, Travel + Leisure, Conde Nast Traveler, National Geographic, Robb Report, Chicago Tribune, USA Today, Artful Living, Medscape and many more.
