Your Ultimate Biohacking Guide: Proven Methods for Better Health 🚀

Firstly, if you’re new to the topic then you might want to fid out what is biohacking. But let’s dive into my tried and tested methods that help you have more energy and live a better life. I was featured in Forbes for my journey from burnout to biohacking, after testing and implementing new routines and techniques that transformed my health, wealth and happiness.

I’ve prioritised my best 7 tips based on the ease of implementation / lowest cost - meaning there’s no reason you can’t make a significant shift within a matter of weeks.

1. Make Walking A Daily Non-Negotiable.

You’ve probably heard this a thousand times - I get it! But it’s really that simple. If you want to improve your energy and mood, then you MUST prioritise light movement daily in the form of walking. Do you think we were designed to sit for 5-10 hours per day? Absolutely not. We had no other technological device except for our raw feet, planted on the earth, charging us with electrons and fuelling our energy.

It may feel stupid and unfamiliar at first, but go bare-foot to maximise the benefits.

Now let’s stamp out the excuses before they arise:

It’s cold outside…
It’s dark outside…
Walking isn’t for me…
I don’t have time…

Just realise, every action we take has a hidden cost. Fast forward 20 years, after 5-10 hours a day sitting and no walking….what do you think is going to happen?

💸 COST TO IMPLEMENT?: FREE

2. Supercharge Your Day with Morning Sunlight (Even in Winter)

Morning sunlight is a powerful biohack that aligns your circadian rhythm, boosts energy, enhances mood, and helps your body produce vitamin D—a vital component of overall health.

Even during the darker winter months in Europe, this principle still applies and can be adapted to suit your environment.

Here’s why it’s essential:

• Regulates Your Body Clock: Morning sunlight signals your brain to kickstart the day, setting a healthy sleep-wake cycle.

• Boosts Mood and Energy: Exposure to natural light, even on cloudy days, increases serotonin production, giving you that much-needed energy and mood uplift.

• Supports Vitamin D Production: While winter sunlight isn’t as strong, it still contributes to your body’s vitamin D levels, which are crucial for immunity and vitality.

Winter Adjustments:

Think it’s impossible in winter? Think again. Yes, it’s more challenging, but with a few tweaks, you can still reap the benefits:

• Get Outside Daily: Even cloudy skies provide sunlight that penetrates through and impacts your circadian rhythm. Make an effort to spend more time outdoors than usual, especially in the morning.

• Prioritise Outdoor Activities: Take a walk, bike ride, or simply sit outside for 20-30 minutes. Even indirect exposure will give you an energy boost.

• Maximise Light Indoors: Position yourself by windows during the morning hours, or consider a light therapy box as a supplement to mimic natural light.

Whether it’s summer sun or a cloudy winter sky, morning light is a natural energiser. With consistent effort, you can tap into its benefits no matter the season and start each day with improved energy, focus, and mood.

💸 COST TO IMPLEMENT?: FREE

3. Switch to the Healthiest, Tastiest, Most Nutritious Coffee for a Clean Energy Boost

Just like the importance of ingredient selection within food, the drinks you consume have a crucial impact on your energy production. Drinking low-grade, cheap coffee is a catastrophic choice that can really harm your health and you need to be informed of this. How you ask?

Mould, mycotoxins and pesticides found inside a whopping 85% of coffees out there can play havoc on your body. Side affects from crappy coffee like brain fog, irritability, anxiety and jitters - can all be impacting your long term health.

Switch to Balance Coffee (yes it’s my company), to upgrade your coffee routine and get all of the good energy and none of the bad. Add liquid mushroom tinctures for a noticeable uplift in focus, immunity, energy and calm for the ultimate coffee health unlock.

This is not a shameless plug, this is a legitimate range of products that have been designed by me and my team to boost your energy levels naturally, getting rid of brain fog and crashes which leave you feeling dramatically better every single day.

It’s a non-negotiable in my diet and I recommend you do the same and drop me a message when you feel the difference too.

Shop Balance Coffee - 15% Off First Order

P.S. If you don’t love it, I’ll give you your money back!

💸 COST TO IMPLEMENT?: £30-60 Monthly

4. Harness the Power of Hot and Cold Therapy to Reset Your System.

Just as ingredient selection is vital for nutrition, strategically exposing your body to hot and cold temperatures is essential for unlocking your full potential. Regular weekly sauna sessions followed by cold plunges or ice baths supercharge your health, boosting circulation, reducing inflammation, and building stress resilience.

How does it work? The active sweating that occurs inside the sauna helps you to detoxify and reduce the toxic-load on your body and relax your mind, while the cold therapy stimulates your nervous system, sharpens focus, and enhances recovery. Together, they create a powerful combination to reset your body and mind.

I use contrast therapy consistently to optimise my energy and overall well-being. It’s been a game-changer for recovery after workouts, improving sleep quality, and even enhancing mental clarity. Trust me, it’s a non-negotiable in my biohacking toolkit, and I recommend you give it a try.

P.S. If you don’t feel the benefits after a few sessions, I’ll eat my metaphorical sauna towel!

💸 COST TO IMPLEMENT?: £40-200 Monthly (Membership at your local wellness spa)

5. Upgrade Your Energy With Proper Hydration Techniques

Not all water is created equal, and the quality of what you drink plays a massive role in your health and performance. Think about it—water is the foundation of life, your body literally relies on it functioning daily, yet many people neglect this vital decision as part of their wider diet. Why buy the finest organic vegetables and grass fed meat, if you haven’t switched your attention to water quality?

Tap water and even some standardised filtered water is sadly packed with harmful chemicals, heavy metals, fluoride and microplastics without you even realising it.

Here’s why water quality matters: Contaminants in tap or low-grade bottled water can disrupt your endocrine system putting your hormones into disarray. This can weaken your immune system, and leave you feeling sluggish. By upgrading your water source, you’re giving your body the clean hydration it needs to thrive.

How to elevate your water game:

• Invest in a High-Quality Filter: A reverse osmosis (RO) system removes harmful impurities like chlorine, lead, and pesticides, giving you pure, clean water that supports your health. It’s still not perfect as fluoride can often pass through and you’ll need to then remineralise the water since RO strips those out.

• Ditch Plastic Bottles: Opt for reusable glass or stainless steel to avoid ingesting microplastics which build up in your system over time, again impacting your endocrine system.

• Boost with Minerals: RO systems can strip water of its natural minerals. Add a pinch of Celtic sea salt and fresh lemon to boost with essential electrolytes and nutrients.

By focusing on water quality, you’re not just quenching your thirst—you’re fuelling your body with the clean energy it needs to perform at its best. Pure water is a simple yet powerful biohack that can transform how you feel, every single day.

There are various solutions available for water improvements. From basic filters to remove contaminants to Kangen Water (the best drinking water in the world).

💸 COST TO IMPLEMENT?: £40-5000

6. Fuel Your Body with Real, Whole Foods Every Day.

This should be an obvious one, but we often humans are failing at this due to convenience of instant food apps, take aways and our messed up food supply.

I’ll be honest, they are making it HARD for us to stay healthy in 2024 and beyond. Which means you have to take this more seriously than ever before. It doesn’t just impact you, it affects your family, your children and your friends around you.

I’ll repeat, we need to become more educated on how to eat correctly and how to avoid the shi*t out there.

Junk food is an obvious one - filled with additives and harmful ingredients that strip you of energy and definitely don’t boost your energy. But sadly even premium supermarkets have a high percentage of their foods blended with harmful seed oils disguised as a health product.

It’s a minefield but it requires our serious attention. To go fully organic is actually quite expensive unless you’re fortunate to live right at the source (most of us aren’t) but you can certainly begin to make incremental shifts within your budget which makes sense for you.

💸 COST TO IMPLEMENT?: £1000-2000 Monthly