In a world where technology and biology are increasingly intertwined, a fascinating subculture has emerged – biohacking. Biohacking is not the stuff of science fiction; it’s a growing movement where individuals take control of their own biology to enhance their physical and mental performance, longevity, and overall well-being. If you’re curious about the concept, read on to explore what biohacking is, how it works, and the exciting possibilities it holds for the future.

So, what exactly is biohacking?

Biohacking is a back-to-basics approach to wellness that focuses on bringing the body into balance through lifestyle changes. The adage “You are what you eat” extends beyond just dietary choices. It encompasses all aspects of our lives, from the food we consume to our thoughts and physical activities. These elements collectively shape our behaviour and overall wellbeing.

By engaging in biohacking practices, you can transform your body, leading to increased vitality, heightened productivity, and an enhanced version of yourself. It sounds a little sci-fi but really, biohacking is simple. It’s the process of understanding and hacking your own biology to get the most out of your body so that you can function optimally and lead a happy, healthy life.

Now, some people will tell you that all sorts of gadgets and measurements are necessary to biohack yourself, but there’s something to be said for the good old-fashioned way — making small changes to your lifestyle, giving your body time to adjust, and then seeing how you feel.

What are the benefits?

Many people tend to accept symptoms such as fatigue, digestive issues like bloating or irregular bowel movements, hormonal fluctuations, headaches, and chronic pain as inevitable facets of life, something they must endure. However, this doesn’t need to be the case. Your body is always striving to heal and achieve a state of harmony and balance – we just need to support it in doing so. I have witnessed individuals undergo transformations, experiencing heightened energy levels, radiant and clearer skin, improved sleep, enhanced mood and mental clarity, diminished stiffness, and successful weight loss.

Who should be biohacking?

I see biohacking as a way to better understand the body and optimise health – something that everyone can benefit from. However, women can especially benefit from biohacking due to the cyclical nature of their hormones. Each week of our cycle looks different in terms of how we feel and what we need in order to optimise wellbeing and performance. For example, our oestrogen levels rise and peak in weeks two to three of our cycle, which can boost energy levels and mood. We can use this information to make the most of high-intensity workouts and strength training. Hormones aside, biohacking can be a powerful way to manage chronic health conditions or genetic predispositions to certain conditions.

How to incorporate biohacking into your life

Optimise your diet 

Shift your attention towards incorporating nutritious foods onto your plate instead of restricting your diet. By allocating 50% of your plate to vegetables and plant-based options, you naturally reduce the room in your stomach for more indulgent foods. Additionally, engaging in an overnight fast lasting 12-14 hours can contribute to better blood sugar regulation and the promotion of gut health.

Book a blood test

If you’re thinking about supporting your wellbeing through supplementation, it should be bespoke, based on data and advised on by an expert. Start with a basic blood test – you can even do this at home through fingerprick testing – to understand your personal levels of micronutrients and curate a targeted nutrition regime. Several biomarkers can be hacked by lifestyle changes. To name a few…

  • Vitamin D: Optimal vitamin D levels are associated with improved bone health, inflammation, muscle mass and strength, and immune health.
  • Ferritin: This is a protein that stores iron and supports energy metabolism, helps produce immune cells, and low levels increase the risk of injury, lead to physical and mental fatigue, and correlate with a high exercise heart rate.
  • Cortisol: This is a hormone that responds to physical or mental stress. Chronically high cortisol levels are linked to fatigue, high blood sugar levels, and poor sleep.
  • Magnesium: A mineral that supports healthy blood pressure, blood glucose, muscle function, and sleep quality.
  • Low-density lipoprotein (LDL) cholesterol: This is commonly known as the “bad cholesterol” since it can build up in arteries and lead to blockages.

Continuous Blood Glucose Monitoring

Continuous blood glucose monitoring helps you to optimise your metabolism and overall health. You may be surprised by how food affects you, and how much better you feel when you optimise your diet based on your unique blood glucose levels.

Supplements

There are many supplements that you could explore, and as previously mentioned, having a blood test will help you understand where to focus your efforts. However, I am a huge advocate of NAD+ supplementation which we can all benefit from. NAD+ is an enzyme found in our cells, but levels drop as we age. Supplementing with NAD+ will increase energy levels, improve cognitive function, and protect the body against ageing. It’s a great biohacking supplement. 

Sleep more

Because of its significant role in health and disease prevention, sleep has become a key target for biohackers. Poor sleep is associated with increased levels of inflammation, impaired immunity and increased risk of heart disease, obesity, and type 2 diabetes. Wearing devices like an Apple Watch, Oura Ring or FitBit can help you track your sleep quality and understand how to optimise it better.

Meditate

Nurturing our minds carries equal significance to nurturing our bodies, with meditation standing out as the ultimate cognitive enhancement technique.

Numerous studies have established the profound advantages of meditation, spanning from alleviating pain and enhancing sleep quality to reducing inflammation and elevating productivity. If you grapple with stress or anxiety, meditation serves as a highly effective, natural approach to managing these symptoms.

Cultivating a daily meditation routine ranks among the most beneficial actions for both your mental and physical wellbeing. If the constant buzzing of your mind makes meditation seem daunting, guided meditation offers valuable assistance in developing this practice. There are also dozens of smartphone apps you can use. Some will alert you at the same time each day or have specific meditations for different purposes, like starting the day with a clear head or helping you unwind.