Are you tired of being tired?

You haven’t started work, and yet your energy is low. Nothing seems to motivate you. You know how great exercise and eating healthy can be, but it’s so difficult to start. 

In consequence, you’re stuck in a negative cycle. And it’s draining you. Living on low energy, no motivation, and poor health isn’t sustainable.

Lucky for you, there’s a one-way ticket out of this situation. It’s called biohacking

 

It’s when you take matters into your own hands, even by unconventional means. For instance, Keith Duncan goes to the gym, then uses red-light therapy to recover quickly. Yes, it’s unusual, but he still does it every day. 

Why? It’s because biohacking works. 

 

Mountain climber hanging off from a cliff.

What is Biohacking?

In a nutshell, biohacking is when you enhance all parts of yourself to reach peak performance. You’re aiming to level up in these pillars in life:

  • Productivity
  • Diet
  • Sleep
  • Focus
  • Fitness

When you achieve all of these, your happiness will be at an all-time high. You’re healthy, motivated, and fulfilled. 

The goal of biohacking may seem like a pipe dream, but it’s possible. First, you have to “remove the things that are making you weak,” as explained by Dave Asprey.

What are the things that make you weak? Lack of sleep, bad eating habits, or something else? Whatever it is, turn your life around with these methods.

 

How to Get Into Biohacking?

Group of young people doing yoga

Activate Yourself in the Morning

We’ve all been there. You wake up early, but you can’t get up. Everything’s sluggish, and you just want to go back to bed.

The result? You start the day off the wrong foot, and productivity takes a hit. The quality of your work suffers since you can’t focus on the present.

Solve the issue of morning fatigue with these hacks:

  • Take a cold shower to jolt your system awake. 
  • Turn the lights on. It tricks your brain into thinking it’s time to get up. 
  • Change the alarm into your favorite song. It reduces grogginess more than beeping alarm sounds. Plus, it gets you in a great mood.
  • Stretch your limbs out for 25 minutes to reactivate your muscles from sleep mode.
  • Don’t skip breakfast. It kick-starts your energy for the day.
  • 4 cups of coffee or less are safe for most people. Drink it in small amounts, rather than overloading it in the morning.
  • Avoid too much sugar. Similar to caffeine, it leads to an energy drop after a few hours.

 

Water bottle, fruits, and vegetables on a green table

Switch to Healthy Eating Habits

Often, we perceive “eating healthy” as “too expensive.” Some may even think it’s such a hassle. It’s tricky, so we tend to just rely on oven-ready fast food. 

The reality is, you don’t have to spend so much to eat healthy. You also don’t need to take on drastic diets. Instead, start slow and steady.

Create changes in your eating habits first. Here are some tried and tested methods on how to do it. 

  • Curb your cravings after 9 PM. Doing so can reduce body fat by 16%. It also allows you to sleep faster at night.
  • Practice Hara Hachi Bu or eating until you’re 80% full. In this way, you won’t be stuck in a food coma and stall your productivity.
  • Break away from the “diet mentality.” Strictly tracking your food and stressing about it is counterproductive.
  • Switch out one thing at a time. For instance, reach out for fruit juice, tea, or water rather than diet coke.
  • Cook for yourself. You’ll become aware of what you eat if you know what goes in it. 
  • Don’t count the calories. Count the nutrients. 

 

Man meditating in a lotus pose.

Get Things Done by Triggering Your Focus

One of the trending topics in biohacking is flow state. It’s when you’re so focused on a task; anything else fades away in the background. Your mind and body are running at a fast pace.

When you’re in the flow state, you can accomplish anything. Nothing seems boring, and you’re in control. You’re motivated and challenged at the same time, pumping your adrenaline at work.

Unfortunately, online distractions can make this a challenging feat. 

Twitter, Facebook, Netflix — all of these can break your focus. To jump over these hurdles, trigger your flow state with these life hacks.

  • Do meditation before work.
  • Play low-volume ambient music to feel relaxed yet alert.
  • Use a reward-based system. When you’ve finished a time-consuming task, reward yourself with a short break or your favorite snack.
  • Identify your biological peak time. It’s the time of the day when you’re most energetic. If you’re a morning bird or a night owl, adjust work accordingly.

Another hack to remember is the Pomodoro technique. It’s when you divide repetitive tasks into small time blocks, which make the day less dull. 

  1. Set a 25-minute timer for work. 
  2. When the time goes up, take a 5-minute break. 
  3. Repeat those steps 4 times, then take a longer break. 

 

Woman meditating with her palms put together

Know When and How to Recharge

Are you feeling sleepy all the time? Too weak to function? Those are red flags you can’t ignore.

If you’re working with less than 7 hours of sleep, everything will suffer. Your brain can’t focus well. Your body doesn’t move the way you want it to. 

You may think you’re running at full speed, but you’re actually running on fumes. You’re going to slip up at work and miss out on important dates. 

A big part of biohacking is to know when you need to stop. Take note of these life hacks in recharging your energy.

  • Check with yourself throughout the day. If you’re getting drained, step away and take a breather. 
  • Get out and connect with nature. Those who spend 2 to 3 hours outside are 20% happier in life.
  • Aromatherapy can lower anxiety and stress. Put an essential oil diffuser near your workstation for a relaxing effect.
  • Before hitting the sack, clear your mind with meditation.
  • Figure out your sleep quality with a sleep tracker.
  • Keep your room cool at 18℃. It’s the best temperature for a comfortable nap.
  • The blue light from a screen disrupts your circadian rhythm. Avoid looking at your mobile phone 3 hours before you sleep. Also, use a blue light filter at night for less eye strain.

 

Woman jogging on a treadmill at the gym.

Find Time to Exercise

There is no excuse. You can try as many life hacks as you want, but nothing can replace exercise. It remains the top recommendation by every health expert out there.

Physical exercise is a game-changer. It turns you into a better version of yourself.  

Aside from the obvious physical benefits, it stabilizes your mental health too. Daily workouts can make you 25% less depressed and anxious.

In this pandemic where we’re all stuck in the four walls of our house, exercise can be a healthy coping mechanism. Here are a few tips in biohacking your workout routine. 

  • Exercise is about quality over quantity. Ensure you’re doing it in the correct form, rather than getting as many reps as you can.
  • Keep it simple. If you don’t have gym equipment, use your body weight. 
  • Exercise outdoors, when possible. It’s proven to be more enjoyable and beneficial than working out indoors. 
  • Try interval workouts. It helps you burn more calories in less time.
  • Keep track of your fitness journey. Seeing your progress motivates you to do better. 
  • If you don’t have time for exercise, walk. Walk to your workplace, around the park, or with your dog. It can extend your life by 20%.

 

Supplement pills and capsules on a marble counter.

What are the Risks of Biohacking?

Some biohackers take it to the extreme. They try all sorts of experimentation for better health effects. This type of life hacking is considered taboo, and for a good reason.

You see, self-experimentation can expose you to unknown chemicals. Some of it may not even be legally approved, such as nootropic supplements. These “smart drugs” aren’t regulated by the FDA, even when they’re popular in the biohacking community. 

Before you try a new supplement, workout program, or gadget, consider the effects first.

 

Woman drinking water while leaning on her bicycle.

The Bottom Line

Biohacking your body and mind isn’t a magic pill. It doesn’t make your life easier. Nor does it automatically promote you at work or increase your IQ points quickly. 

Instead, it’s the gradual process of changing your life.

All you need to do is to hack a few habits here and there. Every time you sleep early or reduce sugar in your diet, you’re taking a shortcut to peak performance.

Commit to these changes, and this practice can make a huge impact. Before you know it, you’ll achieve the trifecta of a full life: happy, healthy, and productive. 

Want to know how else you can achieve peak performance? Subscribe to our newsletter to get updates on our latest articles.

 

 

References:

  1. Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever by Dave Asprey 
  2. Hackathons as Stepping Stones in Health Care Innovation: Case Study With Systematic Recommendations 
  3. Blue-enriched white light to wake you up in the morning
  4. Alarm tones, music and their elements: Analysis of reported waking sounds to counteract sleep inertia 
  5. Secret of Eternal Youth; Teaching from the Centenarian Hot Spots (“Blue Zones”) 
  6. How muscles are paralyzed during sleep: Finding may suggest new treatments for sleep disorders
  7. Soothing, minimal music scientifically linked to higher levels of concentration and productivity 
  8. Biological Prime Time 
  9. The Pomodoro Technique: Study More Efficiently, Take More Breaks
  10. Coffee and health: a review of recent human research
  11. LED lights: Are they a cure for your skin woes?
  12. The Effect of Acute Consumption of Energy Drinks on Blood Pressure, Heart Rate and Blood Glucose in the Group of Young Adults
  13. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?
  14. Spending at least 120 minutes a week in nature is associated with good health and wellbeing
  15. ADAA: Exercise for Stress and Anxiety
  16. Blue light has a dark side
  17. Exercising in times of COVID-19: what do experts recommend doing within four walls?
  18. Affective responses in mountain hiking—A randomized crossover trial focusing on differences between indoor and outdoor activity
  19. Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts
  20. Caloric Expenditure of Aerobic, Resistance, or Combined… : The Journal of Strength & Conditioning Research 
  21. Nootropics: Drugs vs dietary supplements for brain health 

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