If hearing the term ‘biohacking’ brings to mind robotics labs and sci-fi films, we understand. The biohackers who make the headlines tend to be Silicon Valley CEOs like Bryan Johnson, who famously injected his son’s plasma in an attempt to reverse the ageing process. In that context, it can sound like kind of a lot.
In reality, biohacking doesn’t mean you have to go to the extremes in an attempt to optimise your health. “It may sound scary, but really it just means knowing your own personal biology,” says Davinia Taylor, wellbeing author and founder of Will Powders, a science-driven, female-focused biohacking community, and long-time champion of the practice. “When biohacking, you are simply looking to form habits that work for your chemistry and your lifestyle.” Interested? There’s more...
What Are The Benefits Of Biohacking?
Biohacking has gained huge traction in the wellness world as focus shifts away from aesthetics and towards longevity, with everything from global conferences to five-star retreats set up in its name. It’s behind the boom in NAD supplements, said to slow down the ageing of cells, and also the rise in people tracking their sleep, sugar spikes and heart rates with Oura rings and glucose monitors in a bid to better understand their bodies – and ultimately live longer, healthier lives.
“The thing about ageing is that it’s not a neutral process; the choices you make either accelerate or decelerate it every single day,” explains Dr Alka Patel, a longevity doctor and trained GP. “Biohacking is worth your time because it helps you understand which is which, and make choices based on your body – not just based on something you saw someone else do online.”
The idea that there is no one-size-fits-all approach to good health is at the core of biohacking, a recognition that particularly appeals to women, who for centuries have been given guidelines and treatments that were only tested on men. When it comes to hormones in particular, knowing how the ebb and flow affect everything from muscle gain to circadian rhythms can be a gamechanger, allowing you to eat, exercise and socialise in a way that works with, rather than against, your biology. A landmark study by Whoop tracked biometric data from 11,000 women and found there are clear, predictable physiological shifts tied to our menstrual cycles – proof our bodies don’t need to be such a mystery.
How Do I Start Biohacking?
Like every health trend that blossoms into a billion-dollar industry, there are snake oil sellers and people taking it to bizarre extremes, but both Davinia and Dr Alka are keen to bring biohacking back to basics so everyone can benefit. “Most of my clients say to me that they just don’t have enough time to prioritise their health, go to the gym every other day or make amazing healthy meals,” says Dr Alka. “Which is why I came up with very quick, time-coded biohacks that everyone can incorporate into their routines, without the need for any gadgets or gizmos.”
5 Ways To Biohack Your Health Today
1. Hack Your Morning – “My first exercise is called the One-Ten, and it very simply starts with going outside for one minute in the morning and letting the sunlight hit the backs of your eyes. This resets your circadian rhythm and primes your energy for the day,” says Dr Alka. “Then spend 10 seconds noting something you’re grateful for and setting your purpose for the day. We know that people who have a reason to get up and go about their day live seven years longer, on average.”
2. Power Up Your Cells – “The Two-Twenty exercise is just two minutes of walking followed by 20 seconds of sprinting,” says Dr Alka. “It’s the sharp burst of intensity that gets your mitochondria – the little battery packs in your cells – working and multiplying. You might think HIIT amounts to draining yourself of energy, but you’re actually creating more of it.”
3. Banish Brain Fog – “You guessed it: the Three-Thirty is my final biohack for your brain, and it’s simply taking three gulps of water every 30 minutes,” says Dr Alka. “Most people underestimate the power of hydration, but even mild dehydration affects your focus, creates brain fog and ages you faster. By the time you’re thirsty, your brain is already dehydrated.”
4. Reset Your Nervous System – “We all go to the bathroom multiple times each day. Try remaining seated for just one more minute, close your eyes, place one hand over your heart, and then begin slowly breathing in for five and out for seven,” says Davinia. This microexercise helps to reset your mind and body, calming the adrenal gland and nervous system which can stabilise your heart rate and blood pressure.
5. Read Up On Your Hormones – In The Flo by bestselling author Alisa Vitti provides in-depth research on the connection between biohacking and better menstrual health, outlining how women can work in sync with their monthly cycles. Well worth looking into.
How Can I Take Biohacking To The Next Level?
If you’re ready to get deeper into the world of biohacking, the next layer is personalisation – and that means gathering data about the way your body functions. Dr Alka says there are five key markers that are “a strong predictor of your health trajectory” and can be tracked via various apps and wearable devices, or even by booking full-body health checks such as the raved-about Neko Health scan.
“It’s worth getting to know about your hormone levels, your gut microbiome, your biological age, your anabolism or the way your body creates energy, and your DNA,” she says. “That will help you go from guessing what your body needs to actually knowing, and you can start taking supplements, doing targeted exercises or waking up at a time you know is going to make you feel your very best.” Now go forth and hack your way to happier, healthier days.
Additional words by Meena Alexander.
