Done well, biostacking allows you to achieve more in less time boosting metabolism, accelerating recovery, and enhancing vitality.

The sequence of your stack is crucial. Done in the correct order, each step primes the body for the next – but done in reverse, you may risk minimising the effects.

Biostacking is more than a wellness trend – it’s a science-backed way to maximise every session, whether you’re chasing more energy, improved body composition, or faster recovery.

The Power of Biostacking

How to Maximise Your Results with Smart Wellness Stacking

In the ever-evolving world of health and wellness, a new trend is emerging that’s all about combining some of the most effective recovery and longevity tools, and doing so in the right order. Welcome to Biostacking – the art of combining treatments to intensify their benefits.

But what exactly is bio-stacking? Where did it come from? How can you use it to unlock greater energy, vitality, fat loss, and recovery results? In this guide, we break down the science, offering tips and recommending the best bio-stack combinations based on your personal goals.

What Is Biostacking?

Biostacking is the combination of multiple wellness therapies, carefully ordered to enhance each therapy’s impact. Think of it as building layers – each one priming the body to respond more effectively to the next.

This means that done well, biostacking allows you to achieve more in less time boosting metabolism, speeding up recovery, and improving vitality.

Where Does the Term “Biostacking” Come From?

The term “biostacking” has come from from the broader world of biohacking — a movement popularised by those seeking ways to optimise physical and mental performance through science-backed interventions. Biohackers began experimenting with “stacking” supplements, lifestyle practices and therapies to multiply results, in turn bringing the word “stacking” to the process.

Over time, the practice moved beyond supplements and into the wellness space, where combining tools like breathwork, sauna, red light therapy, and lymphatic drainage proved especially powerful. Biostacking was born.

Where Did Biostacking First Become Popular?

Biostacking first became popular in the biohacking communities of the US and Europe, promoted by thought leaders like Dave Asprey and Ben Greenfield. Early adopters tried combinations of infrared saunas, cold plunges, red light therapy, and lymphatic massage – discovering that the order of these therapies could dramatically alter their impact.

Today, biostacking is fast becoming a mainstream wellness trend, embraced by clinics, spas, athletes, and longevity seekers alike.

Importantly, a new wave of female biohackers is helping to refine and popularise these practices, bringing a focus on women’s health, hormonal balance, and longevity. Leaders like Dr Molly Maloof, Alisa Vitti, and Kristin Weitzel are promoting biostacking for women, combining science-backed strategies with tools like red light therapy, lymphatic health, and breathwork to optimise energy, metabolic health, and recovery.

The Best Biostacking Order — And Why It Matters

The sequence of your stack is crucial. Done in the correct order, each step gets the body for the next – although done in reverse, you may risk reducing the effects.

Here’s the ideal biostacking flow:

1. Breathwork (Optional Starter)
– Prepares the body, calms the nervous system, supplies oxygen to the tissues.
– Techniques: Box breathing, Wim Hof, or diaphragmatic breathing.

2. Lymphatic Drainage (Massage or Compression)
– Encourages lymph flow and flushes toxins.
– Bonus: Using the Body Ballancer compression system here will improve results.

3. Infrared Sauna/Traditional Sauna
– Raises core temperature, boosts circulation, opens pores, and mobilises toxins.
– Duration: 20–30 mins.

4. Red Light Therapy/Photo-biomodulation
– Reduces inflammation, enhances mitochondrial function, and supports recovery.
– Best applied when skin is clean and circulation is high.

5. Hyperbaric Oxygen Therapy (HBOT)
– Super-oxygenates tissues, accelerates healing, supports brain and cellular recovery.
– Best used after red light therapy, as this will have improved circulation.
  Duration: 45–90 mins depending on protocol.

6. Cold Exposure (Ice Bath / Cold Shower / Cryotherapy)
– Closes capillaries, reduces inflammation, and gives a parasympathetic reset.
– Duration: 2–5 mins depending on tolerance.

7. Rest, Meditation, Yoga or Pilates (Optional Finisher)
– Integrates the session, promotes flexibility, deep recovery and nervous system reset.

Recommended Biostacks for Different Goals

Energy & Vitality Stack

Purpose: Boost mitochondria, elevate mood, improve focus.

1. Breathwork (Wim Hof or energising style)
2. Body Ballancer Lymphatic Drainage (20-30 min)
3. Infrared Sauna (20-30 min)
4. Red Light Therapy (10–15 min)
5. Hyperbaric Oxygen Therapy (45–60 min)
6. Cold Plunge or Shower (2–3 min)
7. Gentle yoga flow or light breathwork to finish

Tip: Do this stack earlier in the day in order to energise without disrupting sleep.

Fat Loss & Metabolic Boost Stack

Purpose: Maximise calorie burn, mobilise fat, enhance lymphatic flow.

1. Breathwork (stimulating, 5 min)
2. Body Ballancer Lymphatic Drainage (20 min)
3. Infrared Sauna (30–40 min)
4. Red Light Therapy (15 min)
5. Hyperbaric Oxygen Therapy (45–60 min)
6. Cold Exposure (2-3 min)
7. Dynamic movement such as rebounder, brisk walk, or Pilates flow for lymphatic stimulation and added burn

Bonus Tip: Try fasted sessions, which should further support fat oxidation.

Recovery & Inflammation Reduction Stack

Purpose: Soothe sore muscles, reduce inflammation, speed up recovery.

1. Breathwork (calming, box breathing style)
2. Body Ballancer Lymphatic Drainage (30 min)
3. Infrared Sauna (20-30 min)
4. Red Light Therapy (15-20 min)
5. Hyperbaric Oxygen Therapy (45–60 min)
6. Cold Plunge (2-4 min)
7. Restorative yoga or Pilates stretch session to finish, supporting flexibility and muscle repair

Recovery Tip: Add magnesium or tart cherry juice afterwards which will help support muscle recovery.

Top Tips to Maximise Your Biostacking Results

• Hydrate well: Sauna and cold exposure can dehydrate you. Start hydrated and replenish electrolytes after your session.
• Adjust timing: Energy stacks are best earlier in the day. Recovery and relaxation stacks work beautifully in the evening.
• Include mindful movement: Adding yoga or Pilates enhances flexibility, supports lymph flow, and strengthens your biostack’s impact, particularly for recovery and fat loss goals.
• Listen to your body: Biostacking should feel powerful but never overwhelming. Ease in and adapt as needed.
• Opt for the Body Ballancer: Integrating the Body Ballancer lymphatic compression system elevates every stack enhancing detoxification, reducing inflammation, and supporting recovery.

Biostacking is more than a wellness trend – it’s a science-backed way to maximise every session, whether you’re chasing more energy, improved body composition, or faster recovery.

By understanding the ideal order and tailoring your stack to your goals, you can unlock new levels of health, vitality, and resilience, all while giving your body exactly what it needs.

Image 3 courtesy of Cryo Revive. Image 4 courtesy of Biowell Health.