BIOHACKING


3


PERSONALISE YOUR MEAL PLAN If you’re eating an unbalanced diet or one


lacking in essential nutrients, you’re likely to feel sluggish and tired. This is where the idea of hacking your food intake comes into play. In a nutshell, diet biohacking is about finding an approach to eating that fuels your body and suits your lifestyle. One of the ways to achieve this is by using a tailored meal delivery service such as Fresh Fitness Food, which takes a nutritional algorithm to create meals based on your biometric data and health/fitness goals. All meals, including snacks and drinks, are delivered fresh to your door every day. You can also access the Fresh Fitness Food app to log your food and seek help from in- house nutritionists as your goals evolve over time. Prices start from £9 per meal. freshfitnessfood.com


4


HANG UPSIDE DOWN It might sound strange, but flipping yourself


upside down has many health benefits. The technical name is inversion therapy, which you can experience at anti-gravity fitness classes like aerial yoga. This modern form of yoga is practiced using a silk hammock suspended from the ceiling. Proponents say that being upside down can ease back tension as it relieves pressure on the delicate discs between your vertebrae. Additionally, it can help improve flexibility as the hammock allows you to sink deeper into each pose. It’s also a true full-body workout as the movements target all your muscles, as it requires a lot of core engagement and upper-body strength.


5


TAKE A COLD SHOWER Cold water therapy is a staple for athletes and


biohacking pioneers. This type of therapy can include taking an ice bath, cold shower or having an outdoor swim. Supporters of this technique believe cold plunges improve circulation, boost your immune system, deepen your sleep and spike your energy levels. It’s also thought to be beneficial aſter a tough workout to help with muscle soreness. The theory behind this is that cold water lowers the temperature of damaged tissues and constricts blood vessels, which helps reduce swelling and inflammation. If an entirely cold shower sounds too extreme, try contrast water therapy (alternating between cold water and hot water) to get the same effect.


6


OPTIMISE YOUR METABOLISM Lumen is a handy portable device that helps


you unlock the mystery of your metabolism. The electronic breath analyser connects to an app on your phone to measure the amount of carbon dioxide you exhale. This provides insights into how your body processes food — whether you’re burning carbohydrates or fats for energy. Lumen takes this data and helps you improve your metabolic health by optimising your nutrition, sleep and workouts. It’s a revolutionary piece of kit, because measuring metabolism usually takes place via long and expensive laboratory testing. It costs £249 for the device and six months of tracking. lumen.me


7


ACHIEVE BETTER SLEEP Sleep is vital as it gives your body time to rest,


repair and recharge. Yet so many of us struggle to get enough quality slumber. Oſten this comes down to the things you did (or didn’t do) during the day. For example, it’s thought that drinking caffeine in the six hours before bed could keep you awake. Some experts recommend sticking to a 2pm cut-off. Other experts say it’s all about creating the perfect sleep environment. This includes ensuring your bedroom is the optimal temperature for sleep. Some studies suggest the sweet spot is a relatively cool 18.3C. Another hack is to invest in a weighted blanket, which uses pressure therapy to replicate the feel of a warm hug. Trials have shown these blankets reduce anxiety and help you sleep more soundly.


8


MONITOR YOUR HEART RATE Most people think of sweat as a sign of a good


workout, but this isn’t the best indicator of how hard you’re pushing your body. Instead, keep tabs on your heart rate using wearable tech. There are two main types of heart rate monitors used for exercise: chest straps and wrist monitors. Both provide information about how hard the heart is beating during a workout, although chest straps are generally considered to be more accurate. To use this data effectively, you’ll need to become familiar with your maximum heart-rate zone. From this, you can adjust the intensity of your workouts as you don’t always want to be training in your maximum heart-rate zone. Balance is key.


9


MIX MEDITATION AND EXERCISE Approach your workouts with a laser-


like focus by meditating before you hit the gym. Meditation can increase your ability to concentrate and remain in the present. All it takes is a few deep, conscious breaths to help clear your mind of any distracting thoughts and enjoy the time you’ve set aside to train. Fewer distractions will also allow you to focus on each movement with the correct form, improving the effectiveness of your workout and minimising the risk of injury. You could also meditate aſter your workout to bring your body and mind back into balance. The Apple Fitness+ app (£9.99 per month) has ‘Mindful Cooldowns’, where trainers guide you through up to 10 minutes of stretching and breathing.


10


GET GROUNDED Remember that feeling of soſt sand or dewy


grass beneath your bare feet? You may not have known it at the time, but you were practicing ‘grounding’. This simple technique (also known as earthing) involves making skin contact with the surface of the Earth. It relies on the hypothesis that the Earth’s natural electrical charge can have positive effects on your body. Possible benefits include reduced inflammation, less stress, better sleep and more energy. As for how long you need to be outside with your shoes and socks off, experts suggest at least 30 minutes every day to reap the rewards. When you can’t do that, alternatives include grounding mats and footwear.


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