Biohacking may sound a bit alien to us. Yet, many of us often already use and apply some aspects of it in our own lives.
What is biohacking?
Biohacking refers to a set of changes in our lifestyle that can improve and enhance our potential. It involves actively and consciously engaging with our own biology through various technologies, supplements and daily habits, all aimed at becoming the best possible version of ourselves. In today's article, we will describe the basic tools that you can incorporate into your daily routine. Will you give them a try?
1. Optimize your sleep
Quality sleep is essential for the optimal functioning of our body. A lack of proper sleep can lead to cardiovascular and metabolic diseases, making it difficult for us to lose weight or gain muscle. Both quantity and quality of sleep are important. Some people feel refreshed after just 6 hours of deep sleep, while others may feel fatigued after 8 hours in bed. We can monitor your sleep quality with apps like Sleep Cycle.
The main sleep "improvers" include limiting blue light exposure from screens, creating an evening routine that helps us relax (reading a book, meditating, light stretching), limiting caffeine in the evening, and maintaining a consistent sleep schedule by going to bed and waking up at the same time each day.
2. Have a proper diet
Our diet affects not only how much we weigh but also how we feel and how our cognitive functions, such as memory and thinking, perform. Biohacking experiments with various dietary regimens, including fasting, limiting processed foods, and reducing sugar intake. Commonly tested substances include omega 3 and 6 fatty acids, as well as antioxidants naturally found in foods like fruits and vegetables.
The most common dietary changes that biohackers experiment with include:
- Skipping highly processed foods
- Reducing the consumption of simple sugars
- Preference for locally sourced ingredients
- Increasing the amount of fruit and vegetables
- Focusing on mindful eating and maintaining a healthy microbiome
When it comes to fasting, some people adopt a routine where they significantly reduce their energy intake (or don't eat at all) for two days a week and eat normally for the remaining five days. Other forms of fasting involve daily time‑restricted eating, such as fasting for 16 hours and consuming all meals within an 8‑hour window.
3. Move your body every day
Physical activity is closely tied to our overall performance and health. We can easily test the impact of exercise on ourselves. For instance, after a long day of feeling completely exhausted, we might drag ourselves to the gym and, after just an hour of exercise, leave feeling replenished and energised. Movement is natural to our bodies, and there are so many benefits associated with it that it would be a missed opportunity not to use this "tool" regularly.
4. Spend time in nature
There is nothing more natural for humans than spending time in nature. It does us good both physically and mentally. In some countries (Japan, USA), doctors are increasingly prescribing nature or walking in the park to their patients.
5. Listen to music to help you focus
The sounds we hear around us affect our brain activity. Imagine sitting in a noisy café; it can feel nearly impossible to focus on writing a thesis. So, we put on our headphones, play some instrumental music, and suddenly we find ourselves in a different reality, typing away with intense focus. Brain activity, measurable in waveforms, determines whether we feel sleepy, focused, or stressed. We can influence this activity with sound waves that synchronise with our brainwaves.
- A great app for this is Brain.fm, here you can choose a playlist tailored to the activity you're doing. You can also explore YouTube for a variety of playlists designed to enhance mindfulness.
6. Start with meditation
Meditation has become quite popular, and for good reason, as it offers numerous benefits for the body and mind. For example, meditation can help us reduce stress, promote self‑awareness and emotional health, or improve our attention span. According to studies, meditation even causes changes in the brain, improving cognitive function, increasing resilience to stress and negative emotions like fear or anxiety, and even slowing brain aging.
- If you find it difficult to sit in silence and focus, there are apps to guide you through meditation, such as Calm or Headspace.
7. Try keeping a journal
Our outlook on the world has a significant impact on our brain, behavior, and overall approach to life. Gratitude helps us focus on the positive. For example, by writing down three things we're grateful for each night, we can shift our mindset toward positivity, even if our day has been difficult and stressful.
8. Use nootropics to perform better
Nootropics are supplements that can help boost mental performance and concentration. The most commonly used nootropics include caffeine, creatine or antioxidants found in food.
- Learn more: 5 Nootropics for Focus and Concentration
9. Take cold water showers
Showering with cold water or having an ice bath might sound like a health risk to some, but the opposite is true. The benefits of ice baths:
- Promoting blood circulation
- Stronger immune system
- Boosting testosterone levels
- Improved muscle recovery
- Better sleep
However, not all aspects have been fully proven, such as the link to testosterone. It's important to mention that if we decide to test this method ourselves, we need to proceed slowly - starting with lukewarm water, then gradually lowering the temperature and increasing the duration. This is a powerful experience that can wake us up with its invigorating effects, even replacing our morning coffee.
10. Take a sauna
Just like cold exposure, heat can also benefit our body. Regular sauna sessions can:
- Boost immunity
- Relieve chronic pain
- Prevent depression
- Positively affect heart and lung function
- lnduce a deep state of relaxation
Biohackers strive to improve:
- Energy levels
- Cognitive function (thinking, concentration, memory)
- Productivity
- Mood
- Sleep quality
- Hormonal balance
- Food cravings
- Inflammation in the body
- Longevity
- Immune system strength
Bottom line
In the pursuit of self‑improvement, it’s not necessary to forage for exotic herbs or take winter swims in rivers. Our health is mainly influenced by foundational elements like nutrition, sleep and exercise. Therefore, the first step should be to optimise these pillars. There's no need to overhaul your life overnight; instead, aim to improve your habits gradually and thoughtfully.