Biohacking Tips To Improve Your Brain, Health, and Performance

Hey, friend! Robert Sikes, here! I recently sat down with Thoryn Stephens to dig into his journey from molecular biology labs to endurance sports and, now, to building BrainOne, a platform that turns brain-health research into daily, easy-to-follow micro-habits. Thoryn is a scientist, athlete, and founder focused on using data and small habits to improve long-term brain health. In this post I'll break down what he shared, the tools he uses, and how you can start applying some of these ideas today.

Quick Background: Who is Thoryn Stephens?

Thoryn started in molecular biology. He spent years working on gene expression and biotech on the bench. After that he moved into data science in L.A., where he learned how to measure human behavior and use data to improve it.

He's also a serious athlete. He's done marathons, Ironmans, triathlons, and lots of backcountry skiing. He lives in Colorado and trains hard, biking big distances over mountain passes, trail running at 13,000–14,000 feet, and hot Pilates multiple times a week. That athletic side helped him see the power of tracking and tuning biology with data.

How Thoryn Uses Wearables and Data

Thoryn is a big believer in measuring baseline biology so you can improve it. He tests many wearables and uses a mix of tools depending on the goal.

• He uses Oura for sleep because it's accurate and not invasive.
• He uses Garmin for activity tracking, especially for heart rate and exercise data.
• He runs studies comparing different wearables (Oura, WHOOP, Garmin) and looks at trends rather than single numbers, because every device has different algorithms.

When training, Thoryn uses average heart rate for a specific sport and intensity to see how his fitness changes over time. If he can do the same work with a lower heart rate, that signals improvement. He also pairs heart rate with power (wattage) on the bike when possible.

What is BrainOne and How Does it Work?

BrainOne is a platform that turns published science into daily micro-habits. The goal is practical brain health, not confusing theory. Thoryn and his team take peer-reviewed papers and build clear protocols users can follow.

The starting point for a lot of their work was the Lancet 2020 dementia paper. That paper lists modifiable risk factors for dementia. BrainOne uses that kind of evidence to make step-by-step protocols people can actually do.

Key features of BrainOne:

• Protocols made of micro-habits (small daily actions).
• Integration with 300+ wearables for passive and active tracking.
• Voice journaling as a biometric and behavioral tool.
• Plans to add blood-based biomarker testing and clinician partnerships.

Active vs Passive Tracking: How BrainOne Captures Data

Right now BrainOne uses a mix of active and passive tracking:

• Active tracking: You check off habits and write or voice journal about your day.
• Passive tracking: When you connect a wearable, BrainOne can see activity and sleep data automatically and mark certain habits as completed.

They are building more automation, so wearable signals can reduce manual logging. Voice journals can also become a biometric signal: tone, emotion, and patterns in voice can reflect stress, mood, or cognitive changes.

Micro-habit Stack: What Thoryn Actually Does

Thoryn follows a simple stack of non-negotiables built from the major longevity and brain-health protocols. He groups everything into four main pillars:

1.  Nutrition: intermittent fasting, protein, omega-3s, magnesium, a core multivitamin. When training, he uses BPC-157 (a peptide) for inflammation.

2.  Exercise: a mix of hot Pilates/yoga and steady cardio. He trains on the bike and runs in the mountains.

3.  Sleep: circadian routines, morning sun exposure, consistent bedtimes, and tracking sleep with Oura.

4.  Stress management: breathwork, cold plunges, and journaling.

He keeps habits small and consistent. He says changing one new habit a week is often more effective than trying to do everything at once.

My Take: Practical Habits You Can Start Today

From this talk I pulled a set of simple actions you can start right now. These are low cost and impactful:

• Get morning sun for 10–20 minutes to support circadian rhythm.
• Start a simple sleep routine: same bedtime, reduce bright screens 1 hour before bed.
• Practice one breathwork session a day for 5–10 minutes.
• Try a short cold shower for 30–60 seconds after a warm shower (work up to longer times).
• Track one thing: sleep or daily steps or one habit. Use a wearable if you can, or just write it down each night.

If you want to level up, add focused resistance training and prioritize protein intake. These basics show up across nearly every longevity and performance plan.

What Biohacks Are Worth It And Which Are just Hype?

Thoryn says start with the basics and measure. Wearables like Oura are cheap entry points to baseline your sleep and recovery. He also finds peptides like BPC-157 useful for inflammation and recovery, especially for someone putting heavy wear and tear on joints. PEMF and red-light therapy also get his nod as promising modalities backed by growing research.

He warns against chasing every new toy. Look for peer-reviewed evidence and remember that context matters: training load, nutrition, sleep, and stress are the foundation.

Making Habits Stick: Education, CBT, and Gamification

Getting people to follow healthy habits is the hardest part. Thoryn says motivation comes from value. If a person clearly sees the value in a habit they're more likely to do it.

BrainOne uses cognitive behavioral methods and education to show value. They also build in gamification, leaderboards, streaks, and social features to boost adherence. For certain groups, like surgeons and athletes, adherence is naturally higher because they have clear outcomes they want to reach.

Accessibility and The Plan For Older Adults

BrainOne aims to be more than a tool for peak performers. They want older adults and people with limited tech access to benefit. That is why they added voice journaling as a biometric option. If you don't have a wearable, voice can still provide signal about mood and stress.

They're also building printable or simple protocols for people who prefer non-digital tools.

Where BrainOne Is Now and What's Next

At the time of our chat BrainOne was in cohort-based beta. Their main revenue model is B2B, working with clinicians, surgeons, and longevity clinics. They're testing wearables integration, voice biomarkers, gamification, and plan to add blood biomarker testing.

Thoryn expects a broader public release in the next few months. They've been testing for about a year and are focusing on building a robust, evidence-backed product before scaling.

FAQ

What exactly is a micro-habit?

A micro-habit is a very small, simple behavior you do daily. For example: get 10 minutes of morning sun, drink a big glass of water first thing, or write one sentence in a voice journal. Small actions build up and are easier to keep consistent than big, dramatic changes.

Do I need expensive wearables to improve my brain health?

No. Wearables help with measurement and personalization, but many effective habits are free: sunlight, sleep routine, breathwork, movement, and cold showers. If you can afford an Oura ring or a Garmin, they give better baseline data to optimize from.

What is BrainOne's approach to dementia prevention?

BrainOne bases protocols on peer-reviewed science like the Lancet 2020 dementia review. They turn evidence-based risk factors into daily micro-habits that aim to reduce modifiable risk and improve cognitive health over time.

Is voice journaling really useful?

Yes. Voice captures tone, emotion, and cadence. BrainOne uses voice as both a behavioral log and a biometric. That means if you can't afford a wearable, your voice entries can still provide signal about stress and mood trends.

When will BrainOne be available to everyone?

At the time of this post they were in beta with clinician partners and cohort users. Public release was planned within a few months. If you're interested, sign up for their waitlist on their site for updates.

Final Thoughts

Thoryn blends real science with practical tools. His approach is simple: start with proven basics, measure, and then scale up with small habits. That's where real change happens, slow, steady, and repeatable actions that you can stick with for years.

If you want a place to start, I invite you to my FREE masterclass. I teach a clear 7-Phase System that helped me transform my body and stay healthy while training hard. Reserve your spot and see how small, smart changes add up!