Ever wished you could feel a little more energised, focused, or simply more "you" — without a total life overhaul? Enter biohacking: the art and science of making small, intentional changes that help your body and mind perform at their best.
At its heart, biohacking is about becoming the curious scientist of your own life. By understanding a little more about how your biology works, you can give it a gentle nudge in the right direction. And the best part? You don’t need a lab coat, a library of supplements, or a tech startup salary to get started.
Let’s dive into the simple and science-backed world of biohacking your way to wellbeing.
What is Biohacking?
The word "biohacking" can sound intimidating, but at its core, it’s just about tuning into your body and making small adjustments to enhance how you feel day to day. Some people explore it through technology — like tracking their sleep with a smart ring — but many of the most powerful biohacks are delightfully low-tech and completely free.
Think of it as everyday science. Your biology runs on rhythms, feedback loops, and chemical signals. When you understand the basics, you can make choices that work with your body, not against it.
Six Key Elements of Everyday Biohacking
Sleep: Your Ultimate Power Tool
Sleep is the original biohack — and still the most powerful. Research shows that nonrestorative sleep can alter emotional regulation , blood sugar levels , and cognitive function the next day.
Small biohacks for better sleep:
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Aim for natural light exposure in the morning to reset your circadian clock.
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Dim lights in the evening to encourage melatonin production.
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Keep devices out of the bedroom – blue light tells your brain it’s daytime.
You can read more in our article Why Sleep Matters: The Five Stages and Their Impact on Wellbeing
Nutrition Tweaks: Food as Information
Your body isn’t just fuelled by food — it’s instructed by it. The nutrients you eat affect everything from energy production to mood balance.
One simple biohack? Focus on balancing blood sugar. Big spikes and crashes can leave you feeling tired, irritable, and craving more sugar .
Easy tweaks:
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Include a source of quality protein and healthy fat with every meal.
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Ensure as many of your daily carbohydrate sources are from whole foods like green leafy vegetables as well as some starchy vegetables like sweet potatoes.
You can read more in our article Breaking Up with Sugar: Why It’s Time and How to Start
Movement in Microdoses
You don't have to run marathons to get the benefits of exercise. Short, frequent bursts of movement — sometimes called "exercise snacks" — have been shown to improve blood sugar control and cardiovascular health.
Fun biohacks:
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Set a timer to stretch or move every hour during the day.
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Try bodyweight exercises like doing 10 squats while the kettle boils.
Nervous System Nurture
Your nervous system needs a balance between 'go' (sympathetic) and 'rest' (parasympathetic) modes. Simple practices can help your body shift gears and find calm.
Easy hacks:
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Take slow, deep breaths (inhale for 4 seconds, exhale for 6).
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Finish your shower with a quick burst of cold water to stimulate vagal tone.
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Humming or singing also engages the vagus nerve.
You can read more in our article Why Nourishing Your Nervous System is Central to Your Wellbeing
Cognitive Upgrades: Sharpen Your Mind
Keeping your brain curious and challenged is a wellbeing hack in itself. Learning a new skill or practising mindfulness can literally change the structure of your brain, improving memory and emotional regulation.
Simple biohacks:
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Try a new hobby (even 10 minutes a day makes a difference).
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Practise single-tasking — focusing fully on one thing at a time.
Environment Tweaks
Your environment sends powerful cues to your biology — often without you realising. Light, air, temperature, and even sound can impact wellbeing.
Easy hacks:
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Get outside early each day for a natural cortisol boost.
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Keep a window open or add plants to improve indoor air quality.
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Create a ‘wind-down’ space in your home with low lighting and calming scents.
What You Need to Know Before You Start
You are unique.
What works wonders for your friend might not suit you — and that’s perfectly normal. Tune in to how you feel after trying different tweaks.
Start small.
Trying to change everything at once can backfire. Pick one small hack to experiment with for a week or two.
You don’t need fancy gadgets.
While tracking devices can be interesting, your body already gives you useful feedback every day — through energy levels, mood, sleep quality, and digestion.
Keep it fun.
If something feels punishing or joyless, it’s probably not the right fit. Biohacking is about feeling better, not building a list of rules to follow.
Bonus: Quirky Biohacks You Might Love
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Walk barefoot on grass to help support your nervous system (known as “grounding” or “earthing”).
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Sing in the shower to stimulate the vagus nerve and boost positive endorphins.
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Drink your morning coffee outdoors to combine caffeine with a burst of natural light.
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Practise ‘box breathing’ (inhale for 4, hold for 4, exhale for 4, hold for 4) to quickly calm and focus the mind.
Ready to Hack Your Own Wellbeing?
Biohacking doesn’t have to be complicated, expensive, or extreme. It’s really just about paying attention, experimenting with small changes, and noticing what helps you feel more like your best self.
You are already the pilot of your own biology — biohacking simply gives you a few extra buttons to play with.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
