Boost Energy: Biohacks for Beginners

“Biohacking” can seem like a daunting term, and it's often used in popular media without providing a proper understanding. Biohacking isn't a new concept; practices like meditation and herbal remedies have been used to improve health since ancient times.

Biohacking is about implementing small, effective changes to optimize your body's natural functions. It is about fine-tuning your lifestyle to improve your physical and mental performance. From adjusting your diet and exercise routines to managing stress and optimizing sleep, biohacking involves simple, actionable strategies.

Let's explore some strategies and discover how easily biohacking can be incorporated into your routine for better health and energy.

Hydrate Smart with Minerals

Water is essential for optimal body function, but how you hydrate can make a big difference. Start your day with warm lemon water and a pinch of Celtic salt. This not only kickstarts your digestion but also helps to replenish electrolytes and balance your body's pH. Keep a water bottle handy throughout the day, and add slices of cucumber, berries, or mint for a refreshing twist that encourages more sips. For more hydration tips, check out the blog I shared.

Improve Your Sleep Environment

Your sleep environment can dramatically affect the quality of your rest. To bio-hack your bedroom:

• Reduce bright lights and wear blue light-blocking glasses.

• Ensure complete darkness by using blackout curtains or a sleep mask.

• Keep the temperature cool, between 60-67 degrees Fahrenheit (15-20 degrees Celsius).

• Invest in a high-quality mattress and pillows that support a comfortable night's sleep.

*Remember to allow a few hours for digestion after a meal before bed and avoid excessive caffeine consumption post-lunch.

Grounding

Grounding, or earthing, involves direct skin contact with the surface of the Earth, such as barefoot walks on grass, sand, or soil. This practice can help reduce inflammation and improve sleep by reconnecting you with the Earth's natural charge.

Practice Mindful Breathing

Breathing exercises are a great way to reduce stress and boost oxygen levels in the blood. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This can calm the nervous system and help you feel more centered.

Another one to try is deep breathing, which involves five counts in and five counts out.

For guided meditations or breathwork, use apps like Open or Insight Timer.

Incorporate Movement and Weight Training

Strive to incorporate movement into everyday life, such as stretching, walking, and weight training. Strength training boosts metabolism, improves muscle tone, and increases energy levels. Aim for 2-3 weekly sessions, focusing on major muscle groups. The added muscle mass will strengthen your insulin sensitivity and increase your resting metabolic rate.

Some ideas for regular movement throughout the day:

• 5-minute Morning Stretch to begin your day

• Walk after a meal

• While at work, do seated desk exercises, seated leg lifts, seated push-ups, body twists

• Take the stairs

• Park further away to increase your steps

• Do calf raises or squats while standing around

• Household chores

• Play with your kids or pets

• Social activities that include movement: paddle, bowling, tennis

• Use reminders on your phone to get up and move

Optimize Your Nutrition

I can't stress nutrition enough. Eating a well-balanced meal is essential for blood sugar balance, hormone function, metabolism, and more.

The goal is to base your meal around high-quality protein, healthy fats, and complex carbohydrates. Incorporate gut-nourishing herbs and practice mindful eating in a relaxed state. Consume unprocessed, whole, fresh foods as our great-grandparents did. 

Tip: Have a savory breakfast with protein in the morning. This will give you energy and control your glucose levels throughout the day.

Apple Cider Vinegar Before Meals

Taking a tablespoon of apple cider vinegar (ACV) in a glass of water before meals can aid digestion and stabilize blood sugar levels. It can lower glucose spikes by up to 30%. This simple practice can enhance nutrient absorption and help prevent energy dips after eating. If you suffer from indigestion or acid reflux, ACV can help as it contains acetic acid. It is anti-inflammatory and antimicrobial.

Eat According to Your Menstrual Cycle

To my ladies, tailor your nutrition according to your menstrual cycle to optimize energy levels and hormonal balance. During the follicular phase, focus on lighter, high-energy foods such as lean proteins and fresh vegetables. In the luteal phase, support your body with root vegetables, nuts, seeds, and whole grains rich in B vitamins and magnesium, which can help alleviate premenstrual symptoms and boost energy.

If you practice intermittent fasting, it is important to adjust it according to your menstrual cycle. Fasting can be a stressor on your body, and doing it when your body is already stressed can have negative effects, such as increased cortisol levels and potential weight gain.

Tip: Try microfasts during the day. Give your body three to four hours of rest between meals.

Use Natural Light

Exposure to natural light, especially early in the day, can help regulate your sleep-wake cycle and boost your mood. Take your morning drink outside or briefly walk in the sunlight to align your body's natural body rhythms.

Saunas or Cold Plunges

Saunas can provide numerous health benefits, including improved circulation, reduced muscle soreness, increased relaxation, and detoxification through sweating. Regular sauna use has also been linked to longevity and a reduction in cardiovascular diseases. Aim for several sessions per week, ensuring proper hydration before and after.

While I’m not a big fan of cold plunges for women, there are some suggestions to incorporate if you enjoy a cold therapy option. A minute in a cold shower or dunking your face in ice-cold water can offer similar benefits, such as better circulation, reduced inflammation, and improved mental resilience.

Try Red Light Therapy

Red light therapy involves exposing yourself to low-wavelength red light, which is believed to help improve skin health, reduce inflammation, and enhance muscle recovery. This therapy can also support cellular energy production, potentially boosting overall vitality. Use red light therapy for up to 10 minutes daily, ideally in the morning, to align with your body's natural circadian rhythms.

Reduce EMF Exposure

To improve your energy levels and reduce stress, minimize your exposure to electromagnetic fields (EMF). Use wired headphones instead of Bluetooth, keep electronic devices like smartphones and laptops away from your body when not in use, and turn off Wi-Fi at night. These steps can help decrease your EMF exposure, which some believe may impact health and sleep quality. If you can, purchase an EMF protection device. I use the ones from Orgone Effects Australia.

Create a Stress Management Routine

Stress can deplete your energy levels. Develop a routine that includes practices like meditation, journaling, somatic exercise, or listening to calming music. These activities can help manage stress and enhance your mental clarity. Read some suggestions here.

Final Thoughts

There’s no need for extremely costly gadgets or invasive procedures; simple and affordable strategies can significantly enhance your energy.

Incorporating straightforward bio hacks, such as staying active and hydrated with water or infused drinks, leveraging natural and red light, and prioritizing quality sleep, increases your vitality and overall health.

Start small, choosing one or two biohacks that resonate with you, and gradually incorporate more into your life as you begin to feel the benefits.

Happy hacking.