5 simple, zero-cost biohacks to uplevel your day

THE REFRAME

Biohacking goes back to basics

The latest trends and technologies constantly orbit our algorithm, but the information overload can feel overwhelming. Sure, it’s great to read about the latest peptide supplements and NAD+ therapy and reading the gains those people taking it have achieved, but sometimes it’s just as good to nurture the practices that the body and nature have to offer. Sunlight is nature’s free reset, available to all; just a few minutes can activate the circadian rhythm, offering benefits similar to a cold plunge, minus the chill and expense.

Switching up the everyday routine with foundational wellness protocols doesn’t have to be a huge undertaking either. Starting small is science-backed, and tweaking just part of our routines can have profound effects long term. Research shows that minute, low-effort practices- when repeated consistently- can reshape the brain, improving memory, focus, emotional regulation and resilience.

When it comes to biohacking, there’s a wealth of healing available on our doorstep if we learn how to utilise it. Dialling in on micro-changes such as treating food as medicine, introducing daily movement and mindfulness can still build the pillars of preventative health. In our no-nonsense guide below, we hit the pause button on the noise and strip biohacking back to these accessible fundamentals:

1- SUNLIGHT IN EYES

Getting sunlight in eyes first thing in the morning (ideally within the first two hours of waking), spurs the circadian rhythm into action and boosts the feel-good hormone serotonin. Even through cloud cover, exposing eyes to morning light lets the body know it’s time to wake up and energise for the day.

2- FOOD AS MEDICINE

Prioritising local and seasonal eating is a great starting point for making dietary changes. To keep gut health balanced, omit anything ultra-processed, as well as gluten and seed oils. Depending on tolerances, add healthy fats such as egg yolks, grass-fed butter and fatty fish to the weekly shopping list to boost brain health and energy.

3- COLD EXPOSURE

Seeking a cold plunge experience at home? Try switching the shower to fully cold and experience a dopamine boost and improved circulation. Build steady resilience by starting with 30 seconds per day, gradually increasing to five minutes. Women may find that cold exposure feels more challenging during the luteal phase of their cycle, so it can be helpful to adjust duration or intensity during this time.

4- NOSE BREATHING

Transitioning to mouth breathing to nose breathing can dramatically improve health. Nasal breathing helps to filter dust and microbes before they hit the lungs, and comes with an array of other health benefits from improving sleep quality, tongue posture, dry mouth and more. It also encourages deeper breaths which improve oxygenation. Mouth tape and nasal dilators may help, but a simple way to achieve this is through self-awareness and consistent practice in consciously keeping the mouth closed and breathing gently through the nose throughout the day.

5- EVENING DIGITAL DETOX

Improving sleep quality is crucial in a modern world, but blue light from screens (phones, TVs, tablets) suppress melatonin which is the hormone that signals the body to sleep. Taking a break from electronic devices one hour before bedtime omits disrupting this natural process and helps clear the mind ahead of rest. If you do need to use devices, blue light blocking glasses or switching phones to red light mode can help.