Biohacking may sound like something out of science fiction, but I use it as my go-to strategy for optimizing my health, longevity, and well-being. Simply put, biohacking involves making small lifestyle adjustments to “hack” the biology of your body to reach optimal wellness – it might sound intimidating, but it’s far less intimidating than you might think!
Since experimenting with various biohacking techniques over time, from diet manipulation to altering my sleep cycles, I’ve discovered that you don’t require expensive lab equipment or fancy gadgets to begin biohacking. Here, I share five simple strategies for starting your biohacking journey – whether your goal is increased energy, better focus or simply feeling better overall, these tips provide a great starting point!
Understanding Biohacking
As soon as I learned of biohacking, it felt like I discovered the key to unlocking my body’s full potential. At its core, biohacking involves making small incremental lifestyle changes to influence your body’s biology to work in your favor – taking charge of your energy, focus, and overall wellness to maximize energy, focus, and wellness levels. Biohacking’s beauty lies in its accessibility; no costly equipment or a degree in biology is required – all you need is a willingness to experiment and listen to what your body tells you!
My journey into biohacking started by tweaking my sleep environment for an optimal restful slumber – and it proved transformative! Next came investigating how diet, exercise, and exposure to different forms of light could alter mood and energy levels – both immediately impactful changes that had an immense positive effect on my daily life.
Biohacking isn’t simply self-improvement; it’s an approach to life. Through understanding its principles, I’ve come to approach my health and well-being with curiosity and an eye toward optimizing performance – this process of trial-and-error has proven immensely empowering for me personally.
An important thing to keep in mind when beginning biohacking is its personal nature; what works for one person may not necessarily work for another. Therefore, it’s wise to start small and monitor how your body responds – whether that means altering your diet, incorporating mindfulness practices, or trying cold exposure, every small change adds up to being the best version of yourself.
RELATED READING: Andrew Huberman’s Supplement List
Setting Clear Goals
Beginning a biohacking journey without setting clear and specific goals is like sailing without a compass; while you might make progress, your progress won’t necessarily lead you where you intended it to go. Setting clear and specific goals gives your efforts direction while measuring progress. When I started my biohacking journey I quickly recognized this needed to happen for each goal I wanted to attain; whether that meant improving sleep quality, increasing concentration, or improving physical endurance; each goal required its own approach.
The first step was to define my objectives measurably. For instance, rather than setting vague goals such as “I want to feel more energetic”, I specifically stated, “I aim to increase energy by altering my sleep schedule and diet”. This approach enabled me to track progress more easily while making necessary adjustments as required.
Biohacking requires making small changes that accumulate over time; for instance, I gave myself one month to see improvements in my sleep quality after making changes to my bedroom environment and bedtime routine. Setting realistic timeframes helped keep me motivated even if changes didn’t seem immediately noticeable.
Lastly, I ensured my goals aligned with my personal values and lifestyle. Biohacking is a very personal endeavor; what works for one may not work for another. By choosing goals suited to my preferences and life situation, I ensured the changes I implemented would be sustainable in the long run.
By setting clear, measurable, and realistic goals that aligned with my values, I created a roadmap for my biohacking journey. Not only was this approach effective at keeping me on the right path; but also allowed me to celebrate each success no matter how small.
Prioritizing Sleep
As soon as I started biohacking, one of the first lessons I learned was the significance of prioritizing sleep. Not just any old night under the covers; quality restful restful slumber was crucial to successful biohacking efforts – here’s why:
Sleep can have profound benefits for our cognitive function, emotional well-being, and physical health. Sleep is when our bodies repair, rebuild, and rejuvenate. Skipping it would be like trying to build a house without first laying a strong foundation – it simply won’t work!
To start improving your sleep, consider these adjustments:
- Establish a consistent sleep schedule. Going to bed and waking up at the same time every day sets your body’s internal clock. I noticed changes in my energy levels within a week of sticking to a fixed schedule.
- Optimize your sleep environment. Reduce light exposure an hour before bed, maintain a cool, comfortable temperature, and invest in a quality mattress and pillows. My sleep quality improved significantly after I made these changes.
- Limit caffeine and screen time before bed. I can’t stress enough how cutting back on late afternoon coffee and scrolling through social media before sleep transformed my sleep cycles.
- Incorporate a winding-down routine. Whether it’s reading, meditating, or taking a warm bath, find activities that signal to your body it’s time to wind down. This was a game-changer for me.
By making sleep a priority and adapting my daily habits accordingly, I’ve witnessed substantial gains in my overall well-being. Not only do I wake up feeling more rested each morning but my energy levels throughout the day have also stabilized, further showing the vital role sleep plays in successful biohacking.
RELATED READING: Dr. David Sinclair’s Longevity Supplement List
Starting a Supplement Routine
As I embarked on my biohacking journey, I’ve taken great care in selecting supplements to support my goals of improved cognition, energy levels, and overall wellness. Following extensive research and self-experimentation, I’ve narrowed down my daily regimen to include those I believe provide me with the greatest benefits.
Here is my biohacking supplement regime:
Mornings
- Vitamin D: plays a crucial role in bone health, immune function, and cell growth regulation, while also aiding in the absorption of calcium and phosphorus.
- Omega-3 Fish Oil: supports cardiovascular health, reduces inflammation, and is crucial for brain function and development.
- NMN (Nicotinamide Mononucleotide): boosts NAD+ levels in the body, supporting cellular repair, energy metabolism, and longevity, while also offering potential anti-aging benefits.
- Alpha GPC: known for enhancing cognitive function, improving memory and learning, and increasing acetylcholine levels in the brain, which can benefit both mental and physical performance.
Evenings
I drew inspiration for my evening supplement routine from Dr. Andrew Huberman. He has a sleep cocktail he takes every night which consists of the following:
- Magnesium Threonate: effectively crosses the blood-brain barrier, enhancing cognitive functions, supporting synaptic density and plasticity, and improving memory and sleep quality.
- Apigenin: a potent antioxidant and anti-inflammatory compound that may support brain health, and promote relaxation, and has been studied for its potential in cancer prevention.
- Inositol: can help promote relaxation and reduce anxiety, thereby improving sleep quality and aiding in the management of insomnia.
- L-Theanine: promotes relaxation and improves sleep quality by enhancing alpha brain waves, reducing stress and anxiety, and fostering a restful state without causing drowsiness.
Since incorporating this supplement regime into my routine, I’ve noticed a drastic energy throughout the day, as well as much deeper sleep. I promise this isn’t a placebo though.. I track my sleep using a Whoop and have noticed my time in REM has increased, leading to a higher recovery score in the morning. Additionally, I had my vitamin D levels checked a few months ago and they were astonishingly low, which is surprising since we have over 300 days of sunlight in Colorado. After supplementing with vitamin D daily, my levels were in an optimized range.
For brand choice, I recommend Momentous as their vitamins have been carefully designed for maximum absorption and effectiveness. Knowing that what I’m putting into my body is of high-grade quality gives me peace of mind and assurance that I am providing optimal support to my health in every possible way. Andrew Huberman also endorses them and I doubt he’d put his name next to something he doesn’t believe in (use code ‘brainflow’ for 15% off at checkout).
Renue By Science is another brand I trust highly, especially their NMN (Nicotinamide Mononucleotide) supplements. NMN plays an instrumental role in increasing your NAD+ levels, which is essential for energy metabolism, DNA repair, and overall cell health. Supplementing with this nutrient refreshes cells instantly; invaluable when trying to optimize one’s body functions. NMN has been an incredible help in increasing my energy and vitality. Coupled with healthy eating habits, adequate rest, and regular physical activity, its effects have become amplified even further, helping me feel like my biological potential is being maximized.
Through my journey, I’ve come to appreciate that biohacking with supplements isn’t about finding quick fixes; rather it involves supporting and amplifying natural processes in the body and augmenting inherent capabilities. For instance, vitamin supplementation may fill any nutritional gaps left by diet alone, helping ensure every cellular process receives its necessary fuel source.
Optimizing Nutrition
As I embarked on my biohacking journey, I quickly came to understand that optimizing nutrition wasn’t simply about what or when I ate; rather it meant changing both the times and places I consumed food – this shift in perspective was transformative. Nutrition is now a foundational pillar of biohacking – providing our bodies with nutritious foods for improved performance, mood, and overall well-being. Here I’ll share how my diet has transformed to maximize biohacking results.
As part of my research into nutrition timing, I explored how the body reacts differently depending on the time of day I consume food containing protein – such as breakfast – can jumpstart metabolism and stave off hunger pangs more effectively than eating that same meal for dinner.
Another key step was replacing sugar and processed foods with whole, nutrient-dense foods – an incredible change that significantly increased my energy levels and cognitive performance. Although this transition took time and dedication, its benefits are clear.
Implementing intermittent fasting into my routine was also instrumental. Not just skipping meals, this practice allowed my digestive system a break while my body focused on repair and rejuvenation – the benefits were profound – creating clarity of mind and renewed energy levels in me.
Lastly, I can’t overlook the importance of hydration. Drinking ample water throughout the day has been crucial for maintaining optimal bodily functions and aiding in the detoxification process. It might seem basic, but it’s a component that’s easy to neglect.
By making these nutritional adjustments, I’ve not only optimized my biohacking endeavors but also set a foundation for a healthier, more vibrant life. Each of these strategies has been a step toward understanding how intimately connected our diets are to our overall biohacking goals.
RELATED READING: Andrew Huberman’s “Biohacking” Diet
Incorporating Movement
After optimizing my nutrition for optimal health and energy, my focus shifted toward adding regular movement into my daily life. Movement doesn’t just refer to physical exercise; rather it involves including movement into daily activities to keep both mind and body sharp. Regular physical activity enhances mental clarity, and boosts mood and overall health – key ingredients of effective biohacking!
As part of my biohacking journey, I began with small goals such as walking 10,000 steps daily, and gradually added other forms of physical exercise into my routine. Here’s how movement played a part:
- Morning Stretching: Beginning my day with a short stretching session helps awaken my body and mind. Stretching increases blood flow, improves flexibility, and can even boost energy levels throughout the day.
- Desk Exercises: Since I spend a good portion of my day at a desk, incorporating short bursts of desk exercises significantly reduced my sedentary time. Simple activities like seated leg lifts or desk push-ups made a noticeable difference.
- Evening Walks: Ending my day with a leisurely walk not only helped me hit my step goal but also provided a great way to unwind and reflect. It’s a therapeutic exercise that boosts creativity and aids in digestion.
Integrating movement into my lifestyle wasn’t just about physical health; it was about creating a balance that nurtured both body and mind. I found that regular physical activity played a crucial role in enhancing my biohacking results, improving mental acuity, and fostering a deeper connection with my body. My journey taught me that movement isn’t a one-size-fits-all approach; it’s about finding what activities resonate with you and making them a part of your daily routine.
Final Thoughts
Undertaking my biohacking journey has been transformative for me. By adding movement to my daily routine, I’ve unlocked new levels of physical and mental well-being that were once unthinkable. Movement should become part of your lifestyle; stretching in the morning to start your day or taking evening walks as an unwind is just a small step toward creating a better you – each small change leads to big results! So don’t wait, start adopting these strategies into your life today to witness their profound effect on your biohacking journey – trust me, it will pay dividends!