Get your heart rate up at least once per hour.
At least once an hour, get up and do some sort of activity that gets your heart rate up. For example, try one of the following:
- 20 push ups
- 10 lunges
- 10 squats
- 10 burpees
- 10 jumping lunges or squats
Sometimes I’ll lunge my way around the house. If I want some water, I’ll lunge to the kitchen. If I need to check the laundry, I’ll lunge to the laundry room.
We all know that sitting is the new smoking, and so it’s vital that you’re always getting up and moving around. This type of activity also simulates how our ancestors would have lived hundreds of years ago, and thus how we have evolved to function. We are not built for sitting for long periods of time.
This will also help to increase your aerobic fitness as well as strength, as this repetitive movement allows for neuromuscular adaptation, which makes your body more efficient at these movements, thus improving form as well as strength in these ranges of motion. Furthermore, it has been found that short bouts of activity (less than 10 minutes) improve energy levels and mood states.
Avoid screens after sunset
Avoiding screens after sunset ensures proper functioning of your circadian rhythm, and subsequently has myriad other health benefits.
The circadian rhythm is responsible for sleep-wake cycles, as well as digestion, metabolism, hunger, sex hormones, physical performance, protein synthesis, among others. Melatonin is an important hormone involved in regulating the circadian rhythm. It turns off the waking activity in your brain to allow it and its neurons to repair and heal, and to solidify any learning that occurred during the day. It’s also important for making sure that you feel awake and alert in the morning.
The light from screens before bed, whether it be a phone, computer, tv, or e-reader, (even if they are switched to night mode) disrupts the production of melatonin and subsequently the entire circadian rhythm, leaving you with poor sleep quality, and not feeling alert during the day.
Place your bare feet on the earth.
Placing your bare feet on the earth, whether it be grass, sand, rocks, or in the water (the ocean is especially efficient), allows the negative ions produced by cellular metabolism in your body to be absorbed by the earth. This is a result of the earth’s magnetic field.
Grounding/earthing, as this practice is known, helps improve sleep quality and regulates our circadian rhythm, as well as helping with recovery and jet lag. A build up of these negative ions can lead to inflammation in the body, which has myriad consequences.
Keep your phone at least 20cm away from your body.
Phones, laptops, and wearables all release electromagnetic field (EMF) radiation that can cause damage at a cellular level. This also goes for wifi, 5G, microwaves, TVs, and power lines.
This EMF radiation alters the body’s biochemistry, which can affect communication between your cells, as well as causing your body to adopt the frequency of these external sources instead of following its own natural rhythm. All of this can lead to decreased mental and physical health.
Utilising flight mode, especially if you do need to have your phone in your pocket or near your skin, is helpful as this will limit the release of EMF. This can also apply to wearables, which can also be switched to flight mode. Unplugging your wifi router at night will prevent your body from being bombarded by EMF radiation while you sleep.
Earthing or grounding, as mentioned above, is a helpful tool to counteract the effects of EMF radiation, as through this practice your body will return to the natural frequency of the earth.
Have reishi mushroom before bed.
Reishi mushrooms, a type of functional mushroom, are a powerful adaptogenic fungi. Research shows that it can improve quality of sleep and promote relaxation without making you drowsy, while helping your body deal with stress.
Reishi also benefits your immune system. Functional mushrooms are nutrient dense, as well as containing antioxidants and immunomodulators (helps to regulate and stimulate the immune system).
Get out in the sun for at least 10 minutes every day.
Getting out in the sun each day has numerous benefits. Early morning sun exposure is a great way to reset your circadian rhythm and improve your sleep quality. The sun is also an excellent source of vitamin D, an important vitamin which helps with calcium absorption, immune function, as well as brain health. The sun can also improve your mood and reduce anxiety by releasing serotonin in the body.
Improve each area of your brain.
We can improve each area of our brain with different activities. This may become increasingly important as we age. The brain is all about “use it or lose it.”
Develop your prefrontal cortex with meditation, crossword puzzles (or other word puzzles), scrabble, and chess (or other strategy games). Develop your temporal lobes with memory games and learning musical instruments. Develop your parietal lobe through juggling and sudoku puzzles (or other math games). And finally, develop your cerebellum by dancing, yoga, and coordination games.
Consume spirulina regularly.
Our modern lifestyles expose us to numerous toxins; in the air, in our food and water, and the products we put on our skin. Toxins are inevitable, but consuming spirulina can mitigate the effects of these.
Spirulina is a type of cyanobacteria that is known as an accumulator; essentially, it will bind to any heavy metals in your body, thus reducing the levels of these metals in your tissue.
Complete 15 minutes of morning movement.
Movement in the morning has numerous benefits. It gives you a personal success ritual to start the day with a sense of accomplishment. Waking up and completing something first thing is a great way of setting yourself up for a productive day. Secondly, fasted movement in the morning is great for the metabolism and fat loss.
This movement doesn’t need to be strenuous; it can be a gentle walk, some yoga, or even some stretching or mobility work. Ideally it should be gentle enough that your body doesn’t enter fight or flight mode.
To reap even more benefits, have a cup of black coffee or green tea beforehand. This will help with the mobilization of fat during your movement.
Biohacks are simple tools that can bring a lot of benefit to your life. Some of the easiest, most effective, and also free biohacks include:
- Getting your heart rate up every hour
- Avoiding screens after sunset
- Limiting EMF exposure
- Consuming reishi mushroom
- Sun exposure
- Continuing to develop all the areas of your brain
- Consuming spirulina
- Morning movement