Feel-Good Biohacks (That Don’t Cost a Thing)
Simple, science-backed habits that support your energy, hormones, and longevity—especially in your 30s and 40s.
You’ve probably heard the term biohacking tossed around—cold plunges, red light therapy, high-tech wearables . . . and while I definitely wouldn’t call myself a biohacker, As I get older, I’ve become more and more curious about longevity. Not just how long we live, but how well we live. What’s often referred to as our healthspan.
Peter Attia puts it well:
“Healthspan refers to the length of time in your life when you are healthy, free from chronic disease, disability, and significant mental or physical decline.”
And that’s kinda the point, right?
What really stood out to me in the course was this: As the wellness world gets noisier, the science more advanced, and the supplement stacks bigger(and more expensive!), the simple stuff still matters most.
We really don’t need expensive tech or complicated protocols to move well, think clearly, and enjoy a meaningful, vibrant life. The best “hacks” are actually simple things that bring our bodies back to the natural rhythms we already know.
Let’s talk about the free (or nearly free) biohacks that actually work:
Get Morning Sunlight
Turns out, “early to bed, early to rise” was actually really solid advice. Just 10 minutes of morning sun can help to regulate cortisol, boost your mood, and support better quality sleep later on.
And if morning light just isn’t possible, it still helps to get outside regularly throughout the day. A walking lunch break, a few minutes of sunshine between meetings . . . it all adds up. Our bodies just weren’t designed to spend 8+ hours under flickering fluorescent lights. Your energy and your mitochondria will thank you.
Sweat Daily
No sauna? No worries.
Tempting as they are, you don’t need a sauna or infrared wrap to boost your longevity, a sweaty yoga class, hot shower, or steamy bath has lots of benefits too.
Sweating supports our bodies natural detox systems, improves circulation, and supports healthy hormones. And daily exercise is still the best “drug” we have for preventing cognitive and physical decline as we age.
Though I admit a barrel sauna is at the top of my wish list!
Practice Nasal Breathing
Not just for yogis.
Breathing through your nose (instead of your mouth) helps calm your nervous system and support better oxygen exchange.
You don't necessarily need to start mouth taping, just practice being more aware of how you breathe throughout the day. Bonus points if you practice during workouts!
Stand Barefoot on the Earth
It might sound crunchy, but there’s some good research to back it up!
Being in contact with the earth helps to reduce inflammation and helps calm our stressed-out nervous systems. But you don’t need a fancy grounding mat, just take your shoes off and get outside!
Turns out, nature’s been biohacking us long before it was cool.
Prioritize Deep Sleep
One of the best hacks for pretty much everything . . . ditch the late-night scrolling, dim the lights early, and protect your bedtime.
Add Minerals to Your Water
Our bodies love minerals. They help with everything from energy production to blood sugar balance. And they’re really easy to incorporate. Try starting your day with a big glass of water, a pinch of sea salt, and a squeeze of lemon for a simple but powerful upgrade to your morning.
Social connection
One of the best things you can do to protect your brain as you age? Stay connected.
It might not get as much airtime as NAD or red light therapy, but social connection is one of the most powerful (and fun) tools we have for longevity. Social engagement not only helps reduce dementia risk, it also boosts your mood and cognitive function. Researchers have even found that strong relationships are just as protective for your health as quitting smoking!
It’s science-backed—and also a great reason to call a friend and plan the walk/dance night/book club. Your nervous system (and your future self) will thank you.
TL:DR
You don’t have to overcomplicate it. The real magic still lies in getting back to the basics.
xx
Ashley
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