Start your biohacking journey with these 10 simple steps

1. Track your sleep. Getting enough sleep is crucial for health. And even if it is obvious, we still often ignore it. When you enter into a state of deep sleep, otherwise known as “slow-wave” sleep, your body washes and clears out metabolic by-products accumulated during the day. It improves your immunity, mood, memory, and overall mental health. Tracking will show you whether you are getting enough deep sleep and which factors affect your sleep. Do you need to change a cup of black evening tea to a herbal one? Just track and set the individual evening routine for better sleep.

2. Take the “Nature pill.” “Reduce your stress level” — kind of annoying advice since we all know we need it but don’t know how to. Nature experience is the simplest recipe. Scientists have shown that 30 minutes in a park at least 3 times per week reduce your stress hormone levels by up to 30 %. And there is no need to be active, sitting and relaxing also work! So just take it as a “pill”, regardless of the season and mood, and see the result!

3. TRE (Time-restricted eating). That’s a type of eating plan that focuses on the timing of eating. Typically the eating window in TRE ranges from 6–12 hours a day. It is pretty easy to follow, and that is an excellent way to improve metabolic flexibility. Metabolic flexibility is the ability to switch between fats and carbs burning. And it gives your body a lot of benefits: re-energizes your cells, improves circadian clocks, protects from diabetes and obesity, and activates brain functioning, clears your body of old cells, making you younger (read more about metabolic flexibility here).

4. Wear blue blockers after sunset. Have difficulties falling asleep and getting up? That may be caused by melatonin misregulation. Melatonin is a “sleep hormone” released by your brain when it’s getting dark. Light coming from the sun blocks its production, and we wake up. But now we are surrounded by artificial light, affecting our sleep. We are not advising you to go to the cave and sleep there but use special glasses instead. Read more in our article about blue light.

5. Digital detox. Overexposure to heavy news and social media can take a toll on your mental health. A digital detox is when you abstain entirely or intentionally reduce your time using electronic devices like smartphones, computers, TVs, and tablets. Research links digital detoxes to the improvement of depression symptoms, among other mental health benefits. So let your neuromodulators and emotions rest for a while from the virtual world, and that will allow making meaningful connections in real life.

6. Hack your air quality. Not many of us can move into a village somewhere in the mountains. But even living in a megalopolis, we can create a perfect microenvironment indoors. Both air humidity and quality are essential. Air can be polluted with volatile chemicals, mold spores, allergens, and many other things. Indoor air pollution can affect your cardiac, respiratory, and even neurological systems. Luckily, today there is plenty of air-filtering systems and humidifiers.

7. Strengthen your body. Not only to impress your mirror but to live longer! When we exercise, our muscles secrete small magic molecules called “myokines.” They make us healthier and happier, make our brains work faster, and even delay ageing.

8. See a dentist. The oral cavity is a gate to your body. Harmful microbes and inflammation from the mouth can spread throughout the body and cause different diseases. So oral hygiene and dentist’s visits are hacks you need to implement asap!

9. Practice breathwork. Breath practices, like yoga and meditation, help to keep your mind and body healthy. It is an excellent way to reduce stress levels, normalize blood pressure, improve mood, treat pain and even live longer.

10. Surround yourself with great people. After all, happiness is the most important during our journey. And the people you share common ideas with are a necessary part of that journey.