What if the most powerful biohacks for longevity weren't supplements, devices or expensive treatments — but stillness, water, heat, cold and rhythm?
In this episode of the Biohackher Podcast, I'm joined by one of Australia's true pioneers in integrative medicine and wellness, Dr Marc Cohen — medical doctor, professor, researcher, poet and founder of Beautiful Water.
Dr Cohen introduces his powerful philosophy of Extreme Wellness — not about pushing harder, but about using intentional contrast to find balance, resilience and deep homeostasis. We explore why stillness may be the ultimate biohack, how hot and cold therapy activates detoxification and stem cells, why water quality matters more than we realise, and how simple, accessible daily practices can profoundly improve longevity, immunity and nervous system regulation.
This is a conversation that blends science, ancient wisdom and practical biohacks — and reminds us that living well longer starts with getting the basics right.
CHAPTERS
Dr Cohen explains intentional contrast, the Five Elements of Life, and why balance requires knowing your limits.
Why stillness, not stimulation, is where true homeostasis and resilience are found.
Why biohacks must be individualised, rhythmic, and responsive — not prescriptive.
What "biohacking" really means: low effort, high return practices.
Dr Cohen shares his powerful wellness poem outlining 50 accessible daily practices.
Permaculture, simplicity, and why wellness doesn't need to be expensive.
The role of water in ageing, hydration, skin health and detoxification.
How chlorinated water disrupts the skin barrier and microbiome.
The science of chlorine absorption through skin and lungs.
How modern water exposes us to plastics, PFAS and hormone-disrupting chemicals.
A simple framework for living well longer, starting with "bathing in beautiful water".
A simple way to outgas chlorine when travelling.
Environmental impact, endocrine disruption and safer alternatives.
Hydration, flushing, sweating, and why water is foundational to detox.
Why toxins accumulate in fat tissue and what this means for women and infants.
A fascinating story revealing long-term pollution exposure.
The theory of dilution and why fat may buffer toxins from vital organs.
Why fasting should be intuitive, not forced — especially for women.
What the Finnish sauna studies really show about mortality reduction.
Why sauna alone isn't enough and contrast therapy matters.
How heat and cold activate your body's own regenerative systems.
Why women don't need ice baths to get benefits.
A gentle, nervous-system-friendly cold exposure method anyone can do.
The psychological, vascular and cellular mechanisms behind the "after glow".
The study showing fewer sick days with just 30 seconds of cold exposure.
Why sauna and cold improve sleep quality and nervous system regulation.
When cold plunging can be risky — and how to do it safely.
Knowing when to challenge yourself and when to listen to your body.
Hydration, awareness, pacing and why rest is non-negotiable.
Stillness, spiritual health and returning to homeostasis.
What the research actually says — and which sauna is "better".
The deeper spiritual and physiological essence of sauna culture.
Dr Marc Cohen is a medical doctor, professor of medicine, researcher, wellness innovator and poet with over 30 years' experience in integrative and natural medicine. He is the founder of Beautiful Water and a global leader in sauna, hydrotherapy and lifestyle medicine research.
CONNECT WITH Dr MARC COHEN
WEBSITE: https://www.drmarc.co
1–6 May 2026 | Revīvō Wellness Resort, Bali
Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards.
Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future.
Co-founded by renowned biohacking experts Camilla Thompson and Azra Alagic, this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation.
At this intimate retreat, limited to just 16 women, you'll experience:
Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life.
Spaces are extremely limited — and this retreat will sell out so get in quick :)
Next Steps
Find out more here www.livewelllongerretreats.com
Contact Revivo Retreat directly with any questions or to book directly (deposit required) reservation-nusadua@revivoresorts.com
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WANT TO LEARN MORE?
If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:
Instagram: https://www.instagram.com/biohackher_official
Facebook: https://m.facebook.com/people/Biohackher
Website: www.biohack-her.com
YouTube: https://www.youtube.com/@biohackherpodcast
