Biohacking: Meaning, Safety and Top Hacks for Beginners

What Is Biohacking?

Biohacking is a term used to describe a system of improving physical health, mental performance, stress management, sleep, and more. Biohackers use natural processes and self-experimentation through diet changes, lifestyle habits, and supplementation.

Have you heard of ice baths, intermittent fasting, or nootropics? These concepts are used in biohacking.

At its core, biohacking uses "hacks"—simple tools and methods that allow you to gain a better understanding of your body and how it works. Biohackers are keen to understand how the body functions and to become empowered to make changes to improve overall wellbeing and performance.

Let's dive in.

Safety Considerations

When it comes to biohacking, safety should always be a priority. As with all types of experimentation, it is important to remember that the effects of any new practice, supplement or habit can vary for each individual.   

For example, the Wim Hof breathing technique may not be recommended for pregnant women or individuals with epilepsy or high blood pressure. Instead, these individuals may benefit from gentle yogic breathing.

 

Another example is infrared saunas; people who experience heat discomfort or claustrophobia might like to try a photobiomodulation tool instead.

 

Always have self-awareness and listen to your body when making changes. If you feel uncertain, you can contact one of our health coaches. They can guide you along your biohacking journey, tailor your supplement regime, and suggest lifestyle changes that work for you.

 

Biohacking Tips for Beginners

If you're new to biohacking or are an experienced biohacker looking to fortify some of the basics - here are 11 top hacks for perfecting and optimising your wellbeing.

1. Salt Water Hydration

Drinking enough water and adding a pinch of Himalayan salt is key to maintaining proper hydration and keeping the body functioning optimally. Himalayan salt contains electrolytes, which help to balance hydration and give your adrenal glands the fuel they need in the morning to help the muscles relax and contract.

A study in Trends in Food Science & Technology suggests drinking reduced water may have antioxidant and anti-inflammatory effects, which can improve immune function and offer other health benefits. [1] Electrolytes also regulate blood pressure, control blood acidity (pH), and help manage the body's water levels. Supplementing your water with natural electrolytes, such as rehydration solutions like LMNT, can give you an edge in optimising your performance.

2. Grounding

Grounding, or earthing, is an easy and effective biohacking technique to promote relaxation and reduce stress. It involves connecting to the Earth's natural electrical frequencies, allowing the body to absorb more antioxidants, reduce inflammation and improve sleep.

The practice of grounding can be as simple as walking in nature, lying on the grass or sand, or swimming in the ocean. It has also been shown to positively affect energy levels, pain relief, reduce cortisol levels, improve cognitive performance, reduce inflammation, support the immune response, support wound healing, prevent and treat chronic inflammatory and autoimmune diseases. [2][3][4]

Grounding has even been proven to even support preterm infants' in neonatal intensive care unit (NICU) to improve their health outcomes. [5]
 
Grounding is one of the easier hacks to master. All that is needed is simply connecting to the Earth directly and absorbing its natural energy. If walking around barefoot isn't all that practical, simply wrap on a Grounding Erthe Strap to your shoes and reap the benefits.

3. Track your sleep

Sleep is an essential part of biohacking, as it is integral for replenishing and repairing the body and maintaining good hormone balance and neurological health. Tracking sleep helps identify patterns and potential issues before they become more serious.

We have a range of natural sleep supplements to get you through the night without waking up groggy. But if you're after a tried and tested military-approved method, try the Military Method. [6] It's said to guarantee sleep in around 90 seconds. Give it a whirl:

• Relax your entire face
• Drop the shoulders to release the tension
• Let your hands drop to the side of your body
• Exhale, relaxing your chest
• Relax your legs, thighs, and calves
• Clear your mind for 10 seconds
• Repeat the words "don't think" over and over for 10 seconds

4. Reduce Stress

Adaptogens are a biohacker's favourite go-to for managing stress levels. These herbs, roots, and mushrooms, taken from ancient traditional medicine, help your body manage stress and restore balance after experiencing a stressful situation.[7] Researchers believe that adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, which initiates the body's stress response and helps keep all your body systems in balance. [8]

So why not make your morning coffee work harder, and whip up an adaptogenic mushroom coffee for a grounding, wholesome, resilient-boosting elixir.

5. Utilise Cold Exposure

Biohackers have long embraced their ability to adapt to changing conditions. Feeling tired, sluggish and puffy? How about utilising cold exposure techniques, such cold face washes, cold showers or ice baths.

The cold has been a useful environmental condition to help stimulate the body's adaptation mechanisms, engage the lymphatic systems, increase tolerance to stress, increase tolerance to diseases and improve the immune system, mood and energy. [9][10] Cold showers, for example, cause whole-body contraction and works excellently to squeeze excess fluid up through the body refreshing the lymphatics.

6. Consider Intermittent Fasting

Fasting is an effective way to improve metabolic health, cognitive function, lower your metabolic age, and may even reverse type 2 diabetes. [11] Intermittent fasting (IF) is the practice of alternating between periods of eating and abstaining from food. You choose a consistent period of the day, usually between 6-24 hours to fast.

During these few hours, the body starts to run out of circulating glucose to meet its energy needs, prompting you to use stored fats as its primary fuel source. Ketones are produced from fats and can help support more significant fat loss. As no sugar is consumed, there is less circulating insulin, and the cells become more sensitive to insulin. [12]

Remember, it is essential to replenish electrolytes during a fast as the body expels more water and electrolytes when burning glycogen stores instead of carbs. Since the body does not produce electrolytes, an inadequate supply may lead to feelings of fatigue and weakness.

7. Utilise Heliotherapy (Sun Therapy)

Exposure to natural light has been shown to regulate hormone secretion, improve cognitive performance, reduce blood pressure, improve cardiovascular health, and boost overall wellbeing through the release of endorphins. [13] Biohacker Ben Greenfield recommends exposing yourself to as much natural sunlight as possible first thing in the morning.

Grab your runners and head out for a fasted morning walk in the sunshine to get the full spectrum of UVA, UVB and near and far infrared light (without the damaging mid-day intensity). Morning light can help with insomnia, premenstrual syndrome, and seasonal affective disorder (SAD). It can also mitigate some of the damage of artificial light the rest of the day.

We've also got a high-end range of convenient photobiomodulation tools, which can help with detoxification, pain relief, reduction of muscle tension, relaxation, improved circulation, weight loss, skin purification and more.

8. Supplement Strategically

Supplementing your diet with the right vitamins and minerals can help to keep your body functioning optimally and promote overall wellness. Unfortunately, we are all nutritionally deficient in certain nutrients due to intensive farming methods. You can opt for a 7-in-1 hair test from Upgraded Formulas to better understand your nutritional needs. This non-invasive method will provide insight into key minerals, heavy metals, metabolism, hormone levels, thyroid, adrenal, and immune functions.

You can use supplements to give you the mental edge for an exam, minimise bloat while eating out, help digest proteins during a keto diet, help soothe you to sleep at night, and much more.

If you're unsure what you need, our Functional Self health coaches are available to help you along the way.

9. Try Sauna Sessions

Saunas are an absolute game-changer when it comes to relaxation and rejuvenation. They are an incredible tool to help eliminate toxins, reduce inflammation, improve circulation, reduce the risk of vascular diseases (such as high blood pressure and cardiovascular disease), neurocognitive diseases, nonvascular conditions, (such as pulmonary diseases), mental health disorders, and mortality. [14] And if you're feeling stiff and sore, the heat from the sauna can help reduce muscle tension and increase flexibility.

Who doesn't love the post-sauna glow and the amazing sense of calm that follows? Saunas are the ultimate self-care for anyone looking for a comforting and easy biohack.

10. Utilise Circular Breathing

Circular breathing is a breathing technique that uses continuous inhalation and exhalation through the nose. It is said to have numerous benefits for overall health and wellness. Firstly, it can help reduce stress and anxiety levels by encouraging slower, deeper breaths.

 

Additionally, it helps warm, filter, and humidify the air taken in, improving overall respiratory health. It can also help to strengthen the immune system by allowing the body to filter out airborne bacteria and viruses. Finally, it can help to improve focus and concentration, as it helps to oxygenate the brain. [15] Alternatively, we also recommend the famous Wim Hof's breathing technique.

 

11. Self Massage

Self-massage is a powerful biohacking tool that can promote relaxation and reduce stress. Try using a salt bar or a smooth lacrosse ball to apply pressure to tense areas of the body. Target shoulders, back, chest, hits, feet and sides. Self-myofascial release (SMFR) can stimulate the release of endorphins, the body's natural painkillers and mood boosters.

 

In addition to promoting relaxation, self-massage can also help reduce muscle tension and soreness, improving flexibility and range of motion. [16] To maximise the benefits of self-massage, it's important to take care of your body after the massage: drink plenty of water, stretch, and rest.

 

Summary  

While there is no one-size-fits-all approach to biohacking, it is a fascinating field that offers a wide range of techniques and hacks to optimise your physical and mental health. Whether you are a beginner or an experienced biohacker, the key is approaching it with caution, self-awareness, and a willingness to experiment.

Remember, your body is unique, and what works for one person may not work for another. So, explore, experiment, and find what hacks work best for you. The journey towards optimal health is personal, and biohacking offers a path towards achieving it.