Embarking on the journey of biohacking is like stepping into a realm where science meets self-improvement. 

But what does it exactly mean, especially for those who are new to the concept?

In this blog, we'll delve into the world of biohacking, discussing its core concepts, potential benefits, and how you can give it a try yourself!

What is biohacking?

Biohacking, also referred to as DIY biology, is a way to optimise your body functionality through science and technology. Differing to 'traditional' medical practices, biohacking can be as simple as tweaking what you eat, or how you exercise.

biohacking supplements

Essentially, biohacking is all about making changes to feel better, have more energy, and think sharper. It's like a journey to be your best self!

Dietary changes

Biohacking often begins with dietary modifications. 

A 'biohacked' diet typically emphasises nutrient-dense foods, with a focus on proteins, healthy fats, and a variety of fruits and vegetables.

The popular 'bulletproof coffee' is a biohacker's go-to beverage, combining coffee with grass-fed butter and MCT oil for sustained energy and mental clarity.


Biohackers frequently incorporate supplements to fill nutritional gaps and support specific health goals.

For example, turmeric is hailed as one of the best biohacking supplements to optimise your health, as suggested benefits range from energy support to inflammation control.

How to start biohacking at home

Although the concept may seem intimidating, biohacking your health can be a straight forward practice that you can start at any time! If you're looking to function at peak performance, try out some of the following hacks:


  • Intermittent fasting: Experiment with different fasting windows, such as the 16/8 method (16 hours of fasting, 8 hours of eating). Fasting can lower insulin resistance, reducing blood sugar levels and making it easier to burn stored fat.
  • Ketogenic diet: Explore a high-fat, low-carbohydrate diet to promote ketosis, a metabolic state associated with increased energy and mental clarity.
keto diet recipe with eggs

Exercise and movement

  • High-Intensity Interval Training (HIIT): Incorporate short bursts of intense exercise followed by periods of rest to boost cardiovascular health and metabolic rate.
  • Cold exposure: Experiment with cold showers or ice baths to enhance recovery and stimulate 'brown fat' - the type of body fat that keeps you warm when you are cold, and also helps your body to burn calories.

Sleep optimisation

  • Blue light blocking: Use blue light blocking glasses or screen filters in the evening to minimise exposure to artificial light, promoting melatonin production and better sleep.
  • Temperature regulation: Keep your bedroom cool, ideally between 15°C-19°C, to enhance sleep quality.
woman sleeping in bed

    Mindfulness and stress management

    • Meditation practices: Incorporate mindfulness meditation into your daily routine to reduce stress and improve focus.

    Smart supplementation

    • Nootropics: Explore cognitive enhancers like racetams or adaptogenic herbs such as ashwagandha to support mental clarity and focus.
    • Vitamin D: Consider a supplement that includes vitamin D, especially if you have limited sun exposure, to support immune function and overall well-being.

    Technology integration

    • Wearable fitness trackers: Use devices like Fitbit or Apple Watch to monitor physical activity, sleep patterns, and heart rate. This can help to indicate any areas of your health that may need some extra attention.
    • Biofeedback apps: Utilise smart device apps that provide real-time feedback on stress levels, helping you implement strategies for stress reduction.
    woman looking at smart watch

    Can biohacking improve health conditions?

    Over time, routine biohacking can have a positive impact on health conditions.

    For example, regular exercise and dietary changes can reduce the risk of heart disease by promoting healthy blood flow. These changes may also improve other areas of wellness, too:

    Biohacking for immunity

    By committing to a healthy diet and utilising targeted supplements such as Raw Turmeric Vitamin C & D3 shots, you can contribute to a robust immune function, helping the body defend against illnesses

    Biohacking for brain function

    Consuming a diet rich in foods that can improve cognitive function, such as omega-3 fatty acids and turmeric, contributes not only to mental clarity but also support overall brain health.

    Biohacking for bone health

    To promote strong and healthy bones, ensuring an adequate intake of calcium and vitamin D is essential as these nutrients play a crucial role in bone formation and maintenance. Additionally, spending time outdoors and getting enough sunlight exposure can boost your vitamin D levels naturally!


    woman looking at watch

    Biohacking is not a one-size-fits-all solution. What works for one person may not work for another! It is crucial to listen to your body and make adjustments accordingly.

    Consulting with a healthcare professional or a biohacking expert can provide valuable guidance and ensure that you are on the right track.

    Additionally, it is essential to approach biohacking with a balanced mindset. While it is tempting to strive for immediate results, it is important to be patient and give your body the time it needs to adapt. Rome wasn't built in a day, and neither will your biohacking journey.

    Remember - biohacking is just one piece of the puzzle. It should be seen as a tool to enhance your overall lifestyle and well-being, rather than a quick fix. By incorporating biohacking strategies into a well-rounded approach to health, you can unlock your body's full potential and achieve long-lasting results.

    Are you ready to take your wellness journey to a whole new level and maximise your potential?

    Thomas Robson-Kanu

    The Hal Robson-Kanu Guide To Fitness & Nutrition

    Gain exclusive insight into habits that will make every day a healthy and fulfilling one.