Biohacking is all the rage right now, with wellness enthusiasts and longevity seekers exploring simple lifestyle tweaks to optimise their health.
But – where to get started? From going barefoot in the early morning light, to elevating coffee with a scoop of creatine, there’s a lot of information out there. And, let’s face it, one size doesn’t fit all. Finding what really works can take time, effort and a bit of trial and error.
So, to cut through the noise, we asked some of the wellness industry’s leading voices (including our very own Liz Earle) to share their favourite biohacking tips.
6 expert biohacking tips to optimise your health
Get morning light
Cheap, easy and effective, getting out into the morning sunshine is one of Liz’s go-to methods for optimising her day.
“The sun emits more blue light in the early hours and near infrared, which activates our pituitary gland and wakes us up,” she explains. “Exposure to early-morning daylight, even when the sun isn’t shining, improves our mood and emotional wellbeing as well as giving us a better night’s sleep.”
Actress and biohacking enthusiast, Davinia Taylor, agrees.
“Morning light sets your circadian rhythm, boosting energy,” she says. “Even 10 minutes outdoors can make a big difference.”
Grounding
While getting outside to absorb those early-morning sunbeams, we can also practise grounding – another biohacking essential. This is simply walking barefoot or having skin-to-earth contact with the ground, preferably on grass.
“The premise is that the earth has an electromagnetic current that the body can tune into and benefit from,” says Liz.
The idea is that connecting the body to the earth enables free electrons from its surface to transmit deep into the body, where they have an antioxidant and anti-inflammatory effect. Not convinced? Science is starting to prove its merit, too.
“Clinical studies show that grounding does improve wound healing, possibly due to the earth’s negative charge having a positive effect on cells around the damaged skin,” reveals Liz. “These healing electrons may also more generally impact our immune systems and overall health.
“Grounding appears to improve sleep, regulate cortisol, reduce pain and reduce stress, as it shifts us out of our fight-or-flight response towards the quieter, rest-and-digest mode.”
What’s more, it couldn’t be easier, as health educator, Barbara O’Neil, reveals.
“Go outside and walk barefoot in the great outdoors,” she says. “Grounding is best to help reset the body to earth’s natural energy. It can be especially good after long flights and recovering from jet lag.”
Respire Grounding Sandal
Get sensible sun exposure
We all know too much sun can be a bad thing, causing things like heat stroke and damaged skin. But, some biohackers now believe we can be too shy of the sun, too.
“You can overdo the sun, and you can under-do the sun,” says Barbara. “But short, sensible sun exposure can actually help to prepare the skin for the sun, especially when we’re heading towards summer.”
Liz agrees.
“Interestingly, test-tube studies indicate that early morning sun exposure may actually help better prepare the skin for the more damaging UV rays later in the day,” she reveals. “This form of preconditioning the skin may even help to protect it from burning later when exposed to stronger sunlight, with studies showing a reduction in erythema (redness).”
“Sunlight also creates vitamin D3 through skin synthesis, although it’s hard to be precise about how much we need to absorb to give us adequate vitamin D protection. The current consensus seems to be 5–30 minutes of middle-of-the-day sun exposure, either daily or at least twice a week to the face, arms, hands and legs, without sunscreen.”
It’s worth remembering that pigmentation reduces our ability to absorb vitamin D, too. Those with darker skin will need to spend more time in the sun for their vitamin D supplies than those who are naturally pale.
Eat more fat
While it’s long been demonised, fat is more of a friend than foe to avid biohackers.
“Healthy fats like MCT oil, grass-fed butter, and fatty meats support hormone production,” says Davinia.
But, it’s important to remember that not all fat is made equal.
“Our bodies need healthy, unprocessed fats, the kind found naturally occurring in everyday foods – not processed, artificially hardened or ‘hydrogenated’ fats,” says Liz. “Once a healthy fat has been hardened or artificially processed, it gets damaged and, in turn, damages us.”
Optimise your hydration
An oldie but a goodie, we’re frequently being told to drink more water. Why? Drinking enough water is crucial not only for health, but also for controlling blood-sugar levels. A lack of fluid in our bodies means there is a higher concentration of sugars in the blood. The simple act of drinking more water lowers our blood sugar.
But, it’s important to go slow and steady.
“Don’t give your body a downpour by drinking 16 ounces all at once,” advises Barbara. “Stretch the water over the day, maybe half a glass at a time, to make sure that water is getting to where we really need it.”
Liz agrees.
“Little and often is the best option,” she says. “Drinking smaller amounts more frequently throughout the day has been shown to be up to 40 per cent more hydrating than glugging back a few large glasses.”
Not sure how much you should be drinking? For a rough guide, take your body weight in pounds, divide it in half, and that’s the number of fluid ounces you should be drinking in a day. You can tweak this depending on your activity level and how warm the weather is.
Prioritise sleep
There are few things worse than a bad night’s sleep and it can be impossible to shake off that groggy feeling the next day. But, midlife can bring its challenges when it comes to getting a good kip – from anxious thoughts keeping us up to haywire hormones disturbing our snooze. Thankfully, help is at hand.
“I set an alarm to remind me it’s time to start winding down for bed, “ says Liz. “This is usually 9pm, when I’ll switch off my email and social media and limit my screen time.
“I drink herbal tea most evenings, something soporific such as valerian, chamomile or passionflower – or a combination of all three. I also take 120g magnesium glycinate half an hour or so before bed. And always – without fail – I sprinkle a few drops of neat lavender essential oil on my pillow.”
Want to take things a step further? Consider investing in some tech, says Davinia.
“Getting enough good-quality sleep is key for skin, mood, and hormone balance,” she says. “I use the Oura ring to track mine and adjust my habits based on its insights.”
Love all-things biohacking? Don’t miss the Health Optimisation Summit in London on 13-14 September to see leading industry experts, including Barbara O’Neil and Davinia Taylor, discuss longevity, fitness, functional medicine and more.
