“After three weeks, you can and will witness a mental and physical transformation that will make these hacks a new part of your life. “
- Jourdan Ilardi
Eleven More Effective Biohacks You Should Try
In the summer issue of the Fit2Print, I discussed biohacking using hot and cold therapy. For this issue, I wanted to expand on some additional ways you can improve your life through biohacking. To reiterate, and for those of you who missed my last article, biohacking is the practice of lifestyle changes that optimize and enhance your physical and mental well-being. I encourage you to explore and implement a few (or all) of the biohacks listed below and commit to 21 days of practicing them. Studies have shown that it takes 21 days to form new habits. After three weeks, you can and will witness a mental and physical transformation that will make these hacks a new part of your life.
- Intermittent Fasting: Limit your eating to specific time windows, like the 16/8 method (fasting for 16 hours, eating within an 8-hour window), to improve metabolism and weight management.
- Hydration: Aim for 2-3 liters per day, and try adding an electrolyte drink with salt for ultimate hydration (LMNT is my personal favorite).
- Quality Sleep: Prioritize good sleep. You want 7-8 hours per night. Get in bed early, keep your room dark and cold, and limit light exposure an hour before bed.
- Healthy Diet: Eat healthy 80-90% of the time. Focus on whole foods and reduce or eliminate processed foods and sugar.
- Mindful Eating: Pay attention to your food. Only eat when you’re hungry and stop when you’re satisfied and before you’re full.
- Exercise Regularly: aim for 3-5 INTENSE workout sessions per week. Effort > volume. You do not need to live in the gym to be fit.
- Meditation and Mindfulness: Dedicate time each day to meditation or mindfulness exercises to reduce stress and improve mental clarity—A huge shout out to the Calm app, which has hundreds of guided meditations.
- Supplements: Consult with a healthcare professional to determine if specific supplements (e.g., vitamin D, K2, omega-3 fatty acids) may benefit you.
- Social Connections: Our friendships and social connections have been shown to support mental and emotional well-being and extend life span. Make time for friends.
- Gratitude Journaling: Keep a journal or pad next to your bed and start each day by writing down three things you’re grateful for to set the tone and outlook for your day. Every day is a gift.
- Walk Outside Daily: get outside every day to get natural vitamin D and boost your mood.
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