“There are two types of people in the world: Those who dream big things, and those who do big things. I want to be the latter.”
I had a very dear friend tell me that I’m “obsessed” with my health and wellness. This comment came from one of the healthiest, fittest people I know, I was surprised and honestly offended by this opinion. How could someone go about each day and NOT be “obsessed” with trying to live their very best life? Just by looks alone, it was obvious that my friend was living the exact same lifestyle, but made it a point that being healthy didn’t need to be complicated, all you need is the desire to have it. To look good and feel good EVERY day. Biohacking your life isn’t complicated, what is challenging for most people is following the simple rules in order to get there. This conversation became so ingrained in my psyche, it was like a light switch for me. I guess I really WAS complicating everything. Reading anything and everything wellness and fitness that I could get my hands on. Getting certified as an Integrative Health Coach, taking every course I could to understand the science and biology of cellular and molecular function, disease, and the convoluted world of alternative medicine. Dissecting every meal, overtraining, watching my blood sugar, taking supplements, tracking my sleep, measuring my water intake, counting my steps, my calories, my macros, my sets at the gym. OMG STOP. Being the absolute best version of yourself in this life does not have to be complicated. It’s insanely EASY… you just need to decide that you want it. Taking the “obsession” out of the equation made me realize how simple it really is. If you mess up, let it go. Start fresh and move on. Don’t let missteps derail your focus. Everyone does it, no one is perfect. Let’s dive in and look at how basic it actually is: here are The 8 Steps to Biohack your Best Life.
Biohack #1: Wake Up Early and Exercise Every Day
Consistent daily exercise is key to reaching To achieve your goals, prioritize daily exercise. Whether it's hitting the gym before work, doing burpees before breakfast, or incorporating a run, walk, or bike ride if your workplace is nearby. Energy is a result of exercise, so "I'm tired" is not an excuse. Include both cardio and strength training, even if it's a small amount each day. Establishing a habit is crucial for consistency—I suggest making it a morning routine for a daily sense of accomplishment. Not a morning person? Change your sleep schedule. Go to bed a little earlier each night until your body yearns for that early bedtime.
Biohack #2: Get Plenty of Sleep
Getting a sufficient 8 hours of sleep is crucial for both longevity and overall health. During sleep, the body undergoes essential processes such as tissue repair, immune system strengthening, and the release of growth hormones. Adequate sleep contributes to cognitive function, memory consolidation, and emotional well-being. Chronic sleep deprivation has been linked to various health issues, including increased risk of cardiovascular diseases, compromised immune function, and impaired mental health. Prioritizing a full night's sleep supports the body's ability to recover and maintain optimal functioning, promoting longevity and overall well-being.
Biohack #3: Intermittent Fasting
Intermittent fasting, a transformative approach to eating patterns, emerges as a pivotal practice for enhancing health, promoting longevity, and sculpting optimal body composition. By strategically alternating between periods of eating and fasting, the body undergoes metabolic shifts that contribute to weight management and improved cellular function. Scientific studies suggest that intermittent fasting may lower the risk of chronic diseases, enhance cognitive function, and extend lifespan. This holistic approach not only supports sustainable weight loss but also triggers cellular repair processes, fostering overall well-being. Embracing intermittent fasting not only transforms one's relationship with food but stands as a powerful tool for unlocking the full potential of health and longevity.
Common eating windows in intermittent fasting include the 16/8 method, where individuals fast for 16 hours and have an 8-hour eating window. Another approach is the 14/10 method, providing a 14-hour fast with a 10-hour eating period. The key is finding a schedule that aligns with personal preferences and lifestyle while still ensuring adequate nutrient intake during eating windows.
Biohack #4: Work on Flexibility and Mobility Daily
Don’t underestimate the power of a good stretch – it diminishes soreness, soothes the mind, alleviates tension, and enhances posture, among various benefits. Pay attention to the duration of sitting in a chair all day, without much movement. Despite a busy schedule, allocate a few minutes for stretching between meetings and other obligations. While a standing desk may assist, staying mobile remains crucial if you're required to sit at work. Be mindful, set your alarm every hour to remind yourself to stand and stretch.
Regular stretching not only enhances flexibility but also mitigates muscle soreness, reducing the risk of injury. The profound impact on joint health and improved range of motion is crucial for maintaining an active lifestyle throughout the years. Beyond physical benefits, incorporating stretching into a routine fosters mental relaxation, reducing stress and promoting overall mental well-being.
Biohack #5: Drink Hydrogen Water
Drinking enough water should be a no-brainer—no amount of exercise will cancel out a bad diet and lack of hydration. I recently purchased a hydrogen water bottle after months of dropping hydrogen tabs in my water and it’s been a game changer.
Enriched with molecular hydrogen, this water functions as a powerful antioxidant, combating oxidative stress at a cellular level. Studies suggest that hydrogen water may contribute to reducing inflammation, supporting immune function, and enhancing overall vitality. Its potential impact on longevity is linked to cellular repair mechanisms and the mitigation of age-related damage. Furthermore, for those pursuing optimal body composition, hydrogen water's ability to boost metabolism and aid in recovery after physical activity makes it a valuable ally. Embracing hydrogen water is not just a hydration choice; it's a holistic approach to fortify your body's resilience and vitality from within.
Biohack #6: Eat Whole Foods
Cut out processed foods and sugar. Period.
We are trying to Biohack here… so this needs to be a priority. Stop with the fast food, sodas, and quick pantry snacks. You need to go shop for lean meats, fresh vegetables, fruits, nuts and sprouted grains. Food prep on the weekends and carve out time to make your health a vital part of your life. Whole foods, in their natural and unprocessed state, provide a plethora of essential nutrients, fiber, antioxidants, and phytochemicals that support optimal bodily functions. This nutrient density not only strengthens the immune system but also plays a key role in preventing chronic diseases. Whole foods lays the foundation to maintain a healthy weight, promote heart health, and regulate blood sugar levels.
Biohack #7: Breathwork
No meditation involved. Don’t get me wrong, meditation is amazing! If you’re doing it, keep it up, you are one step ahead and already focusing on controlling stress.
We need to recognize how important it is to take a breather. In our fast-paced, overly caffeinated world, we need to lower our cortisol. Breathwork is vital for health and longevity as it directly influences various physiological and psychological aspects of well-being. Deep, intentional breathing techniques have been shown to reduce stress, lower blood pressure, and improve overall cardiovascular health. Additionally, conscious breathwork enhances oxygenation of the body's cells, promoting better cellular function and aiding in detoxification processes. The practice also positively impacts mental health by reducing anxiety, improving focus, and fostering emotional balance.
Biohack #8: Happiness & Sunlight
Ok, that’s technically two, but here’s why I combine them: sunlight has been linked to increased happiness due to its impact on the body's production of serotonin, often referred to as the "happy hormone." Exposure to natural sunlight helps stimulate serotonin release in the brain, promoting a positive mood and overall well-being.
Sunlight significantly influences hormone health, primarily through its impact on vitamin D production. When the skin is exposed to sunlight, it synthesizes vitamin D, a crucial hormone that plays a key role in calcium absorption, bone health, and immune system function. Vitamin D also influences the regulation of insulin, contributing to stable blood sugar levels.
Additionally, sunlight exposure plays a role in regulating the body's circadian rhythm, influencing sleep patterns and energy levels, which can further contribute to a sense of happiness and vitality. The connection between sunlight and happiness underscores the importance of outdoor activities and exposure to natural light for mental and emotional health.
Need help getting a jump start on your health? Come in for comprehensive blood work and a Dexa scan. We will help you get back on track or start you on a journey to discover your BEST self!