The Beginner’s Guide To Biohacking

Not just any pair though, specifically blue-light glasses that can reduce your exposure to HEV (high-energy visible) blue light that’s emitted by screens and devices. “Considering how much time many of us spend in front of a screen (laptops and phones), investing in a good pair of blue light-blocking glasses can be a great initial biohacking step for beginners,” says Harpal. Because blue light can inhibit melatonin production – the hormone we need for sleep – reducing it, especially right before bed, can also help improve sleep, which is often considered one of the top free biohacking recommendations to focus on, according to Harpal. “Obtaining good sleep architecture is vital for our health and wellbeing, with quality sleep often facilitating other biohacks to work more effectively.” Specscart has a good range to browse.

Tech and testing are at the heart of basic biohacking. Many of the tests that biohackers advocate are based on the fundamental elements of life like sleep and diet. “Biohackers love science and data-driven health solutions,” says Fouzhan. “Their goal is usually to optimise their health through tracking and understanding the variations in their health biomarkers. A nutrigenomics DNA test will provide insights into your unique nutritional needs and find out what nutrients your body needs more of or less of.”

Although a nutrigenomics test will offer much more detail and data, simply adjusting your diet with a more goal-oriented focus is a good place to start if you often feel sluggish or lacking in energy. “Focus on consuming a balanced diet rich in whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats,” says Maroof. “Experiment with intermittent fasting or time-restricted eating to optimise digestion and metabolism.”

Nootropics are often referred to as smart drugs and are classified as natural or synthetic substances that can be taken to safely improve metal performance and ability. “Enhanced cognitive function through biohacking practices, such as nootropic supplements, may improve focus, memory and mental clarity,” says Maroof.

Although it sounds like a buzzword, many nootropics have their roots in ancient remedies and have been part of alternative therapies for centuries. Rhodiola rosea and panax ginseng are two such substances that you can find in your local health food store, and that are purported to have positive effects on memory, mental processing and a reduction in mental fatigue. Another nootropic famed for its impact on increasing alertness and boosting brain function is probably one you take without even realising it.

Caffeine is one of the most widely consumed psychoactive substances in the world and a powerful nootropic. Not only effective at helping us to feel more alert in the morning, it also has neuroprotective roles which means it protects brain tissues and vessels against free radical damage. In one long-term study, coffee drinkers reported less cognitive decline than those who didn’t. If you favour tea over coffee, there’s further good news: L-theanine, another nootropic and an amino acid found in tea, is thought to promote feelings of happiness by boosting serotonin levels.

Most of us don’t realise how powerful breathing can be as a tool for better health. During times of stress the breath can be a potent way to induce calm and dampen the body’s stress response before it overwhelms us. Instead of allowing our breath to naturally quicken and become shallower as stress increases and panic rises, practise controlling your breath, making each one deeper and slower so you take in more oxygen.

“Incorporating stress-reduction techniques such as mindfulness meditation, deep breathing exercises or yoga into your daily routine can improve mental clarity, mood and overall well-being,” says Maroof. For a good baseline exercise, inhale for four seconds and exhale for six seconds. Repeat as many times as you like and practise once in the morning and once in the evening until it becomes second nature.