Feeling slow? Brain fog got you down? Want to squeeze a few more hours out of each day?
Welcome to the world of biohacking! You might be picturing scenes from sci-fi movies with cybernetic implants and dodgy ethics, but biohacking is actually much more real world. It’s all about understanding your body’s natural rhythms and optimising your lifestyle to perform at your best.
Think of yourself as a finely tuned machine – a human machine no less! Biohacking is about adjusting the dials, understanding the user manual (your body) and unlocking hidden reserves of energy, focus and overall wellbeing.
This is your beginner’s guide to biohacking. We’ll leave out the jargon and complicated gadgets and focus on simple, actionable hacks you can do today to feel sharper, more energetic and ready to take on whatever life throws your way.
Let’s Biohack Your Sleep:
Sleep. Glorious, restorative sleep. We all know it’s important but in our fast paced world prioritising those precious Zzz’s can feel like a luxury. Here’s how to biohack your sleep cycle for deeper, more restful sleep:
- Lighten Up at Night: Our bodies are wired to respond to light cues. The blue light emitted from electronic devices like phones and laptops suppresses melatonin production, the hormone that regulates sleep. Dim the lights in your bedroom a couple of hours before bedtime and ditch the screens altogether for at least 30 minutes before you hit the hay.
- Embrace the Power of Darkness: Invest in blackout curtains or an eye mask to block out any stray light that might disrupt your sleep. Even a sliver of light can throw your internal clock off balance.
- Craft a Bedtime Routine: Signal to your body that it’s time to wind down with a relaxing bedtime routine. Take a warm bath, read a book (not on a screen!), do some gentle yoga or meditation. Avoid anything stimulating like watching TV or checking work emails.
- Optimize Your Sleep Environment: Your bedroom should be a sleep sanctuary. Make sure it’s cool, quiet and clutter free. Invest in a comfortable mattress and pillows that support your body.
- Find Your Sleep Sweet Spot: Most adults need around 7-8 hours of sleep per night but some people function well on a bit less, while others require closer to 9 hours. Experiment and find the sweet spot that leaves you feeling refreshed and energised throughout the day.
Conquer Stress, the Modern-Day Monster:
Chronic stress is a monster that wreaks havoc on our physical and mental health. But biohacking has some powerful tools to manage stress and keep it from taking over your well-being:
- Deep Breathing is Your Superpower: It sounds simple but taking slow, deep breaths activates your body’s relaxation response. Techniques like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) can be done anywhere, anytime to combat stress in the moment.
- Move Your Body, Manage Your Mood: Exercise is a natural stress reliever. Even a quick walk or a short yoga session can reduce stress hormones and improve your mood. Find something you enjoy and get your body moving regularly.
- Nature is Your Antidote: Studies show spending time in nature can reduce stress and anxiety. Take a walk in the park, have lunch outdoors or simply sit on your porch and soak up some sunshine.
- Laughter is the Best Medicine: Find the humour in everyday situations, watch a funny movie or spend time with people who make you laugh. Laughter releases endorphins, those feel good chemicals that counteract stress hormones.
- Meditation: Your Gateway to Calm: Meditation has been around for centuries as a stress management tool. Even a few minutes of daily meditation can impact your ability to manage stress and cultivate inner peace. There are heaps of guided meditations online or through apps to get you started.
Fuel Your Body for Peak Performance:
Food is fuel and the quality of that fuel directly impacts your energy, focus and overall health. Here’s how to biohack your diet for optimal performance:
- Hydration is Key: Water is essential for every bodily function. Get plenty of water throughout the day. Invest in a reusable water bottle and carry it with you at all times.
- Eat for Energy, Not Just Calories: Focus on whole, unprocessed foods like fruits, vegetables, whole grains and lean protein sources. These foods provide sustained energy and the nutrients your body needs to thrive. Ditch sugary drinks and processed snacks that lead to energy crashes.
- Don’t Skip Breakfast: Breakfast is like jumpstarting your metabolism for the day. Aim for a balanced breakfast that includes protein, healthy fats and complex carbohydrates. This will keep you full and focused throughout the morning.
- Mindful Munching: We often eat on autopilot, distracted by work, TV or social media. Practice mindful eating – pay attention to your hunger cues, savour your food and eat slowly. This helps with digestion and prevents overeating.
- Listen to Your Body: Everyone’s body reacts differently to certain foods. Pay attention to how you feel after eating certain things. If a particular food gives you a stomach ache or energy dip, consider limiting or eliminating it from your diet.
- Light Therapy: Seasonal Affective Disorder (SAD) is real and light therapy can be a powerful tool to combat winter blues. Light therapy boxes mimic natural sunlight and can improve mood and energy levels.
- Supplements: Certain supplements like vitamin D, fish oil or magnesium may be beneficial for specific needs but always consult with your doctor before starting any new supplements.
- Circadian Rhythm Hacks: Fine tune your sleep-wake cycle by getting consistent sunlight exposure during the day and avoiding artificial light at night.
- Track Your Progress: Biohacking is all about experimentation and finding what works for you. Use apps or a simple journal to track your sleep patterns, energy levels, mood and any biohacking techniques you’re trying. This will help you see what’s working and what needs adjusting.
- Cold Showers: A quick cold shower in the morning can boost alertness and circulation.
- Power Naps: If you’re feeling sluggish after lunch, a 20-minute power nap can work wonders for cognitive function and alertness.
- Digital Detox: Take regular breaks from screens and social media to combat digital eye strain and information overload.
- Brain Training Games: There are many apps and games designed to challenge your cognitive skills and improve memory, focus and problem-solving abilities.
