What is biohacking? Step-by-step to more energy and concentration

New year - new resolutions? If it weren't always so difficult and tedious to actually keep them.

Wouldn't it be easier to simply reprogram yourself and become an improved version of yourself? Without complaining and compromising? Can you "hack" your own body and feel more comfortable and satisfied as a result? 

Yes, you can. Welcome to the world of biohacking.

What is biohacking? 

Anyone who has ever drunk coffee or black tea to make themselves more alert or listened to music to improve their mood has already tried biohacking. Because if we change the environment with food, sounds or light, we can have a positive influence on ourselves.

But if you want to hack a system, you first have to understand it. This applies to the computer as well as the human body. Only those who know their body and its needs can become the best possible version of themselves through diet, exercise and sleep and feel more energetic, productive, mentally fitter and generally more comfortable in their own skin.

How does biohacking work?

The best known and easiest way to biohack your body and mind is through your diet and daily routines. Change small things in your everyday life, give your body time to adapt and see how you feel. For example, get to know your immune system and your concentration better so that you can optimize them based on the new information you gain.

How to optimize yourself:

Factor 1: Sleep

Every second woman and every fourth man in Germany is affected by regular sleep disorders. However, anyone who constantly sleeps badly suffers from chronic tiredness, concentration problems, headaches and poor performance. This wears on the nerves and increases stress levels. However, good sleep is the foundation for health and performance.

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➤ BIOHACKING-TIP-2: Disturbing blue light

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Factor 2: Nutrition

A healthy and balanced diet with essential nutrients and energy is extremely important - also in biohacking. If you want to increase your physical and mental performance, you need to provide your body with the right nutrients. Give your body back what it has been robbed of by an incorrect or unbalanced diet. This includes vitamins, minerals, trace elements and antioxidants. Controlled fasting also improves sugar and fat metabolism and reduces inflammation in the body. This improves our health and keeps us young for longer.

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Factor 3: Fitness

Exercise is essential in biohacking. However, 60% of the world's population does not get enough exercise. The consequences are a higher risk of cardiovascular disease, cancer and premature death. Choose a sport that you enjoy. This is the only way to stay on the ball. If you exercise regularly, it will also be easier to keep going. A fitness bracelet, for example, can help you to monitor your own values.

➤ BIOHACKING-TIP-5: Active against standstill

Factor 4: Relaxation

In order for us to be productive, we need breaks and relaxation phases to recharge our batteries. There are many ways to relax and reduce stress, for example by visiting nature or using special techniques such as meditation and herbal adaptogens. 

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Factor 5: Cognitive abilities

If you want to perform at your best, you need to take care of your brain. Especially in old age, a "trained" brain has a better ability to remember and concentrate. This requires the right nutrients.

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Conclusion

Biohacking is about getting to know your own body better like a computer system and reprogramming it by "hacking" it. The aim is to become the best possible version of yourself. Many small changes add up to making you feel better and happier overall. 

Thanks to biohacking, we feel both mentally and physically fitter and we can even reduce our risk of illness!

 

PS: The term biohacking is not protected. When it comes to biohacking, there are many different groups such as biotechnology, some of which can be very extreme, such as hacking one's own DNA or wearable technology (microchips) in the body. We are talking here about a moderate variant that makes sense for us, in which the body is positively influenced by natural optimizations - completely without technology.

 

Sources (in English):

Ganesan, K., Habboush, Y. & Sultan, S. (2018, July). Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus, 10(7): e2947, doi: 10.7759/cureus.2947

Medic, G., Wille, M. & Hemels, M. (2017, May). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9: 151–161, doi: 10.2147/NSS.S134864

Sharma, H. (2015, July-September). Meditation: Process and effects. AYU, 36(3): 233–237, doi: 10.4103/0974-8520.182756

Sinatra, S. T., Oschman, J. L., Chevalier, G. & Sinatra, D. (2017, September). Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing). Alternative Therapies in Health and Medicine, 23(5):8-16

Claustrat, B, Geoffriau, M.,, Brun, J. & Chazot, G. (1995). [Melatonin in humans: a biochemical marker of the circadian clock and an endogenous synchronizer]. Neurophysiologie Clnique = Clinical Neurophysiology, 25(6):351-9, doi: 10.1016/0987-7053(96)84908-2

Park, Y-M., White, A. J. & Jackson, C. L. (2019, June). Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women. JAMA Internal Medicine, 179(8):1061-1071, doi: 10.1001/jamainternmed.2019.0571

Lee, I-M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N. & KAtzmarzyk, P. T. (2012, July). Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases. Lancet, 380(9838): 219–229, doi: 10.1016/S0140-6736(12)61031-9

Chandrasekhar, K., Kapoor, J. & Anishetty, S. (2012, July). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3):255-62, doi: 10.4103/0253-7176.106022

Swanson, D., Block, R. & Mousa, S. A. (2012, January). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1): 1–7, doi: 10.3945/an.111.000893

Ahlemeyer, B. & Krieglstein, J. (2003, June). Pharmacological studies supporting the therapeutic use of Ginkgo biloba extract for Alzheimer's disease. Pharmacopsychiatry, 36 Suppl 1:S8-14, doi: 10.1055/s-2003-40454