Biohacking Ideas for Beginners

Reviewed by Mgr. Kristýna Kovářová
Comments
Biohacking Ideas for Beginners
image from unsplash.com
Table of contents
Show Hide

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:

  1. Skipping highly processed foods
  2. Reducing the consumption of simple sugars
  3. Preference for locally sourced ingredients
  4. Increasing the amount of fruit and vegetables
  5. 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.

Biohacking Ideas for Beginners

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.
obrázek z unsplash.com

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.

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:

  1. Promoting blood circulation
  2. Stronger immune system
  3. Boosting testosterone levels
  4. Improved muscle recovery
  5. 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.

Biohacking Ideas for Beginners

10. Take a sauna

Just like cold exposure, heat can also benefit our body. Regular sauna sessions can:

  1. Boost immunity
  2. Relieve chronic pain
  3. Prevent depression
  4. Positively affect heart and lung function
  5. 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.

5 Nootropics for Focus and Concentration
5 Nootropics for Focus and Concentration
Some plant extracts have been used for centuries for their positive effects on the brain. We have selected 5 of the most effective extracts, whose effects on cognitive function have been studied in scientific experiments. What are they?
How to Calculate and Set Your Calorie Deficit?
How to Calculate and Set Your Calorie Deficit?
A calorie deficit is the basis of successful weight loss. But what do we mean by this concept, and how do we put this knowledge into practice?
Why Am I Always Bloated? 7 Common Causes
Why Am I Always Bloated? 7 Common Causes
Almost everyone has encountered a bloated belly, and everyone agrees that it can make the day really unpleasant. However, if digestive problems are recurrent or even permanent, you need to take action. In today's article, we will present you 7 possible causes of a bloated belly along with their solutions!
The 8 Best Probiotic Foods
The 8 Best Probiotic Foods
Not only dietary supplements contain high amounts of probiotic cultures. Which foods are among the richest natural probiotics?
Psyllium Husk: What It Is, Benefits and Weight Loss
Psyllium Husk: What It Is, Benefits and Weight Loss
Psyllium contains soluble fibre, which is essential for proper digestion and nourishment of the intestinal microflora. What makes psyllium different from other fibres and how to take it for maximum benefits?
Tribulus Terrestris: What It Is, Effects and Dosage
Tribulus Terrestris: What It Is, Effects and Dosage
Tribulus terrestris is a popular plant extract that men like to use to increase testosterone levels and libido. But is this really the case, or is it just a placebo effect?
Bodyweight Exercises: Benefits and Tips for Beginners
Bodyweight Exercises: Benefits and Tips for Beginners
Bodyweight exercises can be effective, healthy and cheap. But is it possible to build muscle from them, and which exercises are best?
Which Lactose Free Protein Powder Should You Choose?
Which Lactose Free Protein Powder Should You Choose?
Are you lactose intolerant and wondering what protein is right for you? After reading this article, you will be more informed.
Coffee vs. Matcha: How do They Differ and Which One is Healthier?
Coffee vs. Matcha: How do They Differ and Which One is Healthier?
How does Japanese Matcha green tea differ from other green teas and can its effects be compared to coffee?
10 Simple Tips for Healthy Eating
10 Simple Tips for Healthy Eating
Not satisfied with your current diet? Don't worry. Although this is a very individual topic, we have compiled a list of 10 basic tips and tricks that make it easy to achieve physical and mental well‑being.
How to Eat More Healthy?
How to Eat More Healthy?
You've probably come across the term "healthy eating" before — but what does it mean, and how can you best put it into practice? This article will help you.
Maca: What It Is, Effects and Dosage
Maca: What It Is, Effects and Dosage
Maca peruviana is one of the popular extracts traditionally used to support vitality and brain function. How to choose the right kind and what is the dosage?
7 Energy Boosting Coffee Alternatives
7 Energy Boosting Coffee Alternatives
Is there any way to replace your favourite coffee? Yes! We've got 7 coffee alternatives that will reliably inject a new dose of energy into your veins. Which ones are they?
8 Foods to Eat for Healthy Hair
8 Foods to Eat for Healthy Hair
How does nutrition affect hair health? We'll discuss what foods are best for maintaining healthy hair.
L-Theanine: What It Is, Effects and Dosage
L-Theanine: What It Is, Effects and Dosage
L‑theanine occurs naturally in tea leaves. Thanks to its relaxing effects, it is also becoming increasingly popular among dietary supplements. What effects does it have and what sources are suitable to take it from?