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Biohacking has become one of the latest buzzwords in the wellbeing space, but if like us, you were a little unsure as to what it actually means, you're in the right place as we've rounded up everything you need to know...
Whilst it sounds pretty futuristic, biohacking is actually all about looking at your own biology to improve your overall wellbeing so we couldn't help but be intrigued. From adjusting what you eat and the workouts you're doing, to experimenting with your bedtime routine and stress management techniques, biohacking is about figuring out what works best for you... and only you. Put simply, biohacking can be a pretty effective (and smart) way to boost your wellbeing... your way.
What Is Biohacking?
First up, let's look at what it actually means. Biohacking is essentially all about making small changes to your daily routine, using data from science and technology like your wearable watch or fitness tracker.
"Biohacking is about the principles, processes and practices that help you to get to the CORE (Control, Ownership, Responsibility and Empowerment) of how you’re made and how you function," explains Dr Alka Patel, Founder Director of The Longevity Concierge and Lifestyle Medicine Physician. "It’s essentially a data-driven approach to help optimise your body's performance, rooted in the science of feedback and experimentation to find the 'Goldilocks spot' for how you design your lifestyle. Unlike generic wellbeing advice, biohacking is all about personalised and precise information that's unique to you," she adds.
"Rather than a 'one-size-fits-all' approach, biohacking is about understanding your unique biological markers and personal health data so you can target specific things that have been shown to improve longevity, energy and resilience. It's about moving from guessing to knowing," says Dr Patel. "The power of biohacking lies in its ability to shift focus from treating symptoms to targeting root causes." Take something like circadian rhythm. Consistent exposure to morning light can help regulate your sleep patterns and optimise melatonin (the sleep hormone) production. With biohacking, you'd measure how your sleep data, like deep sleep and dream sleep, improve with morning light exposure, then make it part of your daily routine if the results are positive," she adds.
Key Areas Of Biohacking For Wellbeing
Biohacking covers several different lifestyle factors but here are the main ones worth tapping into...
1. Your Nutrition
We all know that what you eat has a big impact on how you feel, and biohacking is all about finding the right foods and eating patterns that can help to boost your energy and mental clarity. Many biohackers experiment with certain diets like the keto or intermittent fasting, but it can also mean just making a few little changes like eliminating certain foods. Try keeping a food diary to notice any patterns. The idea is to feed your body what it needs to perform at its best, without feeling sluggish or tired.
2. Your Exercise Regime
When it comes to fitness, biohackers are looking for efficient workouts with maximum results. Think HIIT or strength training as well as more mindful movement like yoga. Biohacking isn’t just about working out harder though... it’s about being smarter. A quick 20 minutes? Count us in.
You could also look at experimenting with recovery methods, like cryotherapy (cold therapy), infrared saunas or foam rolling to help muscle soreness and improve recovery times after exercise. We're also big advocates or a long soak in a warm bath... with our Magnesium Bath Milk of course.
3. Your Sleep Routine And Habits
We all know getting a Perfect Night's Sleep is one of the most effective ways to feel better. Biohackers love to optimise sleep, often using sleep trackers and wearable devices to monitor their sleep patterns and make adjustments based on what they learn.
4. Mindfulness For Your Mood
Biohacking isn’t just for the body - it also includes techniques for mental clarity, focus and emotional resilience. Biohackers often add in daily mindfulness practices like meditation, deep breathing exercises, or even journaling to manage stress, improve emotional balance and sharpen focus.
5. Technology For Monitoring
Technology plays a big role when it comes to biohacking as devices like smartwatches or fitness trackers are great for giving you data on things like sleep patterns, heart rate variability and activity levels. Devices like the Oura Ring or Whoop band can give you a pretty detailed look at how your body is responding to different habits, allowing you to adjust and tweak.
How Can Biohacking Improve Your Wellbeing?
There are plenty of reasons why biohacking can help you feel better but here’s just a few of the reasons we're big on giving it a go...
1. Biohacking Can Boost Your Energy
By focusing on your sleep, diet and exercise, biohacking can help you feel more energised throughout the day. Small changes to your routine like improving sleep hygiene or adding a few nutrient-dense foods can lead to more sustained energy levels and less tiredness throughout the day.
2. Biohacking Can Help Mental Clarity And Focus
Biohacking can also help sharpen your mind. Whether you’re using supplements like nootropics (brain-boosting supplements) or simply making sleep a bigger priority, biohacking helps improve cognitive function. Many report increased focus, better memory and clearer thinking when they make small tweaks to their daily routine.
3. Biohacking Can Help With Faster Recovery From Workouts
Another big benefit of biohacking is faster recovery. Techniques like cold exposure or infrared saunas (you can read more about this here - Infrared Saunas & Cold Water Therapy: The Benefits) can speed up recovery. Biohacking also helps you avoid burnout by adding in better recovery practices into your wellbeing routine.
4. Biohacking Can Help With Stress Levels
Biohacking is just as much about mental health as it is about physical health. Practices like meditation, mindfulness and breathing exercises can help reduce stress, improve emotional regulation and boost overall happiness.
5. Biohacking Can Give You Personalised Insights
The best part about biohacking is that it’s personalised to you. Using data from wearable devices, you can keep on eye on what's working and perhaps... what's not.
How To Get Started With Biohacking
Want to start biohacking but not sure where to start? Here are some simple steps...
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Get Yourself A Wearable Device: We love Oura or Whoop as both will give you plenty of insights into things.
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Prioritise Your Sleep: Focus on crafting yourself a good evening routine that helps you to wind down and relax. If you need some inspo, have a read of this - Our Founder Shares Her Relaxing Nightly Routine. Your morning routine is just as important and we're big advocates of being mindful of your caffeine intake after midday and getting daylight in the morning to help regulate your circadian rhythm.
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Experiment With Your Foods: Try to add in as much variety as you can to your meals and look to see how they affect your energy levels for the day. We love to focus on a high protein breakfast and slow-releasing carbs to keep us fuller for longer. Upping your fibre intake can also help.
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Practice Mindfulness: Adding in mindfulness techniques into your day can also be pretty transformative. Whether that's a quick meditation, some simple breathing exercises or simply taking more time to be still, present and relaxed.
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Start Small And Listen to Your Body: Biohacking doesn’t have to be overwhelming. Start with small changes and gradually see what works best for you. It’s all about listening to your body and making little tweaks based on how you're feeling.
Final Thoughts
Biohacking is all about taking control of your health and finding out what works best for YOU. Whether you’re looking for better sleep, less stress, more energy or a lifted mood, biohacking offers a way to help you do this in a way that works. Remember, it’s not about going to extremes... it’s about experimenting with small changes, tracking your progress and finding out what's helping.
About Dr Alka Patel
A lifestyle medical physician, GP and longevity expert, Alka supports driven people in their pursuit of optimal health. She tackles everything from sugar to stress and sleep in her work, and has already helped countless clients achieve longer, more fulfilling professional and personal lives. For more information, check out her website here.
DISCLAIMER: Please note that this article is intended as informational and is therefore not to be used as a substitute for medical advice. This article does feature the advice from expert(s), but this commentary is their own and not to be taken as views of NEOM Wellbeing.