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What Is Biohacking and How Can You Get Started?

If you’ve ventured into personal development or alternative health, you may have come across the term “biohacking” already. Biohacking widely described as a “do-it-yourself biology,” but what is it really? According to Healthline.com, biohacking “consists of making small, incremental diet or lifestyle changes to make small improvements in your health and well-being.”

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In other words, it’s taking your health and wellness to the next level by being informed and engaged in wellness at a near biological level to “hack” your body to live a healthier life and feel your absolute best – both physically and mentally.

While this may sound like too much work, or something reserved for the elite with tons of time on their hands, it’s actually quite easy to incorporate biohacking into your daily routine. In fact, you may already be biohacking without knowing it. Here, we’re laying out some of the easiest biohacks that actually work – and they’re all pretty darn easy to work into your existing routine.

Sleep

Yes, sleep… and not a few hours here and there, either. We’re talking deep, meditative sleep that will allow your brain to cleanse itself and prepare for the next day. Not getting enough sleep or prioritizing partying or working over downtime is setting yourself up for failure – even if you think you can function on caffeine alone.

To ensure you get a good night’s sleep, it’s vital that you give yourself at least an hour of downtime before you crawl into bed. This can be whatever downtime means to you – reading, listening to an uplifting podcast, or simply chatting with your partner. The important thing is that you put your phone away, try to avoid alcohol, and keep your bedroom dark.

Forest Bathing

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This one is especially vital for city dwellers. If your day looks something like subway, work, subway, home, it’s time you invest in yourself and spend some time getting to know the wonders of nature – even if it’s just walking through the park on your way home from the office.

The idea behind forest bathing, a concept coined in Japan, where it’s known as shinrin-yoku, is simple. The sound of the forest, the scent of the trees, and the clean air all work together to provide a sort of meditative state that you just can’t get in the middle of the city. Spending a few minutes every day in nature allows you to take a moment to pause and reflect before carrying on with your day.

Finding Your Why

When people find their purpose in life, they tend to feel happier overall – even during the inevitable ups and downs in life. If you feel like you’re in the right place, doing what you were meant to do, it’s easier to bypass the little things that might have otherwise brought you down.

This doesn’t mean quitting your day job to pursue your passion (although it could!); it's really about being introspective and figuring out what it is that you love, whether that’s volunteering, helping loved ones, or otherwise. Living purposefully helps you stop chasing short term dopamine hits (think: likes on Instagram, swiping right, etc), in favor of something that is genuinely rewarding that you can carry with you.

Human Connection

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According to Healthination.com, the benefits of making time to socialize are endless, and may even improve your brain function. Cognitive decline is a somewhat normal part of aging, but making an effort to socialize is proven to help cognitive function, particularly emotional regulation and processing speed.

What’s more, fostering healthy human bonds helps regulate mental health and may even reduce the risk for depression and anxiety disorders. On the other hand, isolated people become more likely to lead a sedentary lifestyle, stop taking care of themselves properly, and cut down on healthy habits in general. Basically, what we’re getting at here is to make time for your friends and family if you want to live a healthier, more fulfilled life – even if you’re an introvert.

Intermittent Fasting

Okay, this one may be a harder sell … but hear us out. Intermittent fasting allows your body and digestive system to rest and recover, and may lower inflammation, help prevent cancer, improve cognitive function, and more. It’s also thought to improve symptoms of autoimmune diseases like psoriasis.

We don’t mean going days on end without eating, either. You can achieve great results while following the 16/8 method, which is to say fasting for sixteen hours out of the day and only eating for eight hours. This is surprisingly simple and can be adapted to suit your lifestyle. For example, if you can’t live without breakfast, your eating window can be from 10 a.m. to 6 p.m. If you’re a night owl, have your first meal at 1 p.m. and finish around 9 p.m. Just make sure to drink plenty of water during the off time – and if you feel dizzy or unwell, break your fast.

Gratitude and Meditation

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Biohacking your mindset is just as important to your overall health as physical biohacks. The easiest way to uplevel your mindset is to get into the habit of practicing gratitude. This can come in the form of a gratitude journal, going on gratitude walks, or simply giving thanks to your loved ones. This practice will help you see the positive in every outcome and will make any potential negative situations a learning opportunity or a time to reflect, rather than a downfall.

Practicing daily meditation is also a fast track to hacking your mindset. Taking time to clear your mind and focus on, well, nothing, is proven to help calm anxiety and better prepare you for any mentally draining tasks you may be facing.

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Kaitlyn McInnis, Khareem Sudlow