What really helps if you want to stay in the running for a long time

Cold baths, nootropics, sleep trackers: there is now a product for every energy-related problem faced by executives. However, there is less scientific evidence to support these than the intensity of the debate might suggest. This article categorises the most common biohacking methods according to the available research and highlights the point at which no hack can help any longer.

Biohacking promises executives a shortcut. Cold baths, nootropics, a glucose sensor on the upper arm, a sleep tracker on the wrist. Some of it works. Most of it, however, costs money and demands your attention, without making any difference to your energy levels.

It’s now possible to say with a fair degree of certainty which falls into which category:

Big Surprise: Sleep is the key to a healthy life

As a general rule, adults should aim to sleep seven hours or more per night. Of course, this varies from person to person, but studies show that this amount of sleep per night provides the best rest.

However, putting this into practice rarely comes down to a lack of knowledge. It comes down to the time at which you close your laptop. Anyone still replying to emails at 11.30 pm takes, on average, longer to fall asleep afterwards, because their thoughts keep racing and the blue light from the screen tricks the brain into thinking it’s daytime. So setting a fixed cut-off time in the evening is more effective than any sleep app.

A second point that’s often overlooked: you can only ‘catch up’ on sleep to a limited extent. If you’ve slept poorly, your sleep the following night may well be deeper, but if you sleep for six hours during the week and ten on Saturday, your body will still feel the effects of jet lag on Monday.

Caffeine: Timing is more important than quantity

The European Food Safety Authority classifies 400 mg of caffeine per day as safe for healthy adults, with single doses of up to 200 mg. That is roughly four to five cups of filter coffee. For most people, therefore, the quantity is not the problem at all – as people rarely drink more than five cups of coffee a day, especially since it is often diluted with milk.

The time of day at which coffee is consumed, however, has a greater impact on the body and mind. A study in the *Journal of Clinical Sleep Medicine* examined the consumption of 400 mg of caffeine six hours before bedtime. Sleep duration decreased measurably, and the participants themselves did not notice any difference. They did not feel any worse; they simply slept for a shorter time.

If you go to bed at 11 pm, that means your last coffee should be at 5 pm. For many people, it’s precisely that afternoon flat white that alters their recovery curve in the evening.

However, coffee can also be beneficial when it comes to sleep. A while ago, we took a closer look at the topic of ‘power napping’, and even though it may seem controversial, a small cup of espresso can certainly be of great help here.

You might also find this interesting: people with ADHD report that caffeine has no effect on them. However, those taking medication to manage their ADHD symptoms (e.g. methylphenidate) may feel the effects of caffeine – often accompanied by a racing heart. In such cases, close medical supervision is advised to monitor heart function and blood pressure.

Make sure you get plenty of light in the morning and plenty of exercise throughout the day

Morning daylight stabilises your sleep-wake cycle more reliably than any supplement. Twenty minutes outdoors is usually enough, even on cloudy days. You can easily fit this into your daily routine: get off the underground one stop earlier, go for a walk with your dog in the morning, or cycle to the office as often as you can.

Exercise works on two levels. In the short term, it combats the afternoon slump; in the long term, it benefits everything related to longevity. Especially in autumn and winter, the cool morning air on your skin also makes you feel refreshed.

According to studies, half an hour of brisk walking a day is the threshold at which you can reliably start to feel the benefits in your body. Holding two meetings whilst walking instead of sitting at a table takes care of this in the process. And if your colleagues don’t fancy joining you, just show them this article.

Eating: fewer rules, more rhythm

Intermittent fasting, keto, carb cycling: I could go on and on with the list of so-called biohacks. However, the body of research on these is much more limited than the TikToks, Insta Reels and YouTube videos on the subject would suggest. And for most people, these approaches are essentially the same as long as the calorie intake remains the same.

What really makes a measurable difference to your diet in a typical office day is not waiting until 3 pm to eat your first meal (unless, of course, you work shifts, in which case this is a special case). Anyone who skips lunch and ‘makes up’ for the lost calories in the evening is postponing digestion until the sleeping phase. What’s more, strictly speaking, the energy provided then is no longer actually needed. But even a heavy lunch before the afternoon block is rarely a good idea if you’ve got a strategy meeting at 2 pm.

Even if longevity enthusiasts would have you believe otherwise, you can safely give this a miss

Ice baths are the trend with the widest gap between claims and evidence. National Geographic reviewed the research in July 2026: alertness and mood suggest that ice bathing really does have a positive effect on your body and your mental well-being. However, there is no reliable data to support claims of a longer life, higher testosterone levels or weight loss. According to a meta-analysis, exposure to cold after strength training actually inhibits muscle growth.

Glucose sensors in people with healthy metabolisms provide you with graphs that, as a layperson, you cannot interpret meaningfully.

Nootropics (substances that are claimed to help improve cognitive abilities) are an experiment where nobody is analysing the data or testing their effects on your body. So it’s best to steer clear of them, or seek professional guidance if you do wish to try them. A blood test often provides valuable insights into whether or not you should be taking certain dietary supplements.

The only way to help your mental health is to take the pressure off it

The WHO classifies burnout in the ICD-11 as a work-related phenomenon, and explicitly not as a disease. The three dimensions described are exhaustion, a growing mental detachment from work, and a feeling of reduced professional effectiveness.

The key aspect of this definition is its origin: chronic stress in the workplace that has not been successfully managed. Anyone working 60 hours a week and trying to compensate with magnesium and breathing exercises has not addressed the root cause. It is almost like sticking a small plaster on a huge laceration.

On 13 October 2026, the European Agency for Safety and Health at Work launched its ‘Healthy Workplaces’ campaign for 2026–2028, under the title ‘Together for mental health at work’. According to Eurostat, 45 per cent of workers in the EU are exposed to risks to their mental wellbeing at work. According to OSH Pulse 2025, 29 per cent report work-related stress, anxiety or depression. So always make sure you maintain a balance between your work and private life, even if that might feel wrong to you because you’re a high achiever. If you’d like to read more about this topic, I’d highly recommend our article ‘Work-Life Blending’.

The office, too, is part of the bigger picture

Some of these routines depend on whether your workplace allows them. If you cycle to work and can have a shower afterwards, it’s much easier to turn that intention into a habit – at least in summer. If there are on-site fitness facilities, there’s no excuse for making a detour to the gym. If there’s an outdoor lounge, you’ll naturally make the most of the morning light because you’ll be drinking your coffee outside.

This is exactly what myhive locations are designed for: fitness areas, showers and lockers, bike storage, indoor and outdoor lounges, and restaurants and cafés within the building. On top of that, there’s a community programme with sports and workshop sessions, which can be booked via the myhive app.

So, as you can see, what ultimately determines your energy levels over the next ten years comes down to the conscious choices you have to make for yourself in your day-to-day life. And this really just comes down to self-discipline.