The truth behind bio-hacking…….and how to avoid costly mistakes

What is bio-hacking? It sounds like a fancy, modernistic term but what does it actually mean?

In actual fact, bio-hacking has been going on for centuries.

And, in simple terms, bio-hacking is the practice of making small, science-based changes to your body, mind, or lifestyle to improve health, performance, and wellbeing.

It’s about trying different methods to optimise how our bodies, and our minds, work.

But, in my view, there are two key things to remember about bio-hacking….

Firstly, the changes we make should be backed by science – therefore proven to be effective in doing what we want them to do.

Secondly, bio-hacking does not have to be expensive….quite the opposite in fact. From my own research and experience, some of the most effective bio-hacking tools are completely free and are implementable in a busy, hustle bustle life without actually having to live in a ‘blue-zone’. 

So often these days I see online influencers telling us to buy a  ‘must-have bio-hacking device’ and it doesn’t sit well with me. Why? Because we don’t need expensive devices to bio-hack our health. And because these devices are almost never scientifically proven to actually work….but that of course, doesn’t stop people from selling them. 

These approaches also fail to consider the interrelation of the key pillars in life and how they impact each other holistically (nutrition, sleep, exercise, stress, community) supported by mental clarity and habit formation (more about this below).

And how do I know all of this?

Well, a few years ago I collapsed at Finchley Road Tube Station in London on my way to work. As a working dad-of-two in my forties, it was the culmination of years of stress, not taking care of my physical or mental health and being on a constant treadmill of striving for more whatever the cost. 

I immediately knew I needed to make some big changes to my life. However, I wanted to make changes based on the science. So I completed an online course in Wellbeing, Health and Nutrition at Harvard Medical School and became a certified coach through the Jay Shetty Certification School.

Since then, I’ve created a whole new approach for myself through focusing on tried and tested basic pillars that support my wellbeing, rather than gimmicky bio-hacking products. And the best news is it’s free to make these changes.

I’ve tried every part of the bio- hacking spectrum from hyperbaric chambers, red light therapy, inner healing, mushroom coffee, but I’ve learned that it’s the simple, free things that work best.

In my view we need to focus on lifestyle medicine, the things we can do each day in our lives to support our wellbeing. 

And here are some of the key pillars that have worked best for me. 

Nutrition

Some key principles when it comes to food…..

Consume the whole food found as closely picked from the ground as possible. 

Focus on nutrients for a healthy eating pattern, not just the calories 

Eat until you’re 80% full only – you don’t have to finish the entire plate

Limit ultra-processed foods….as the nutrient content is often minimal after all this processing. 

Exercise

A. Choose to walk where possible -at least 30 minutes a day
B. Incorporate one high intensity work out a week 

C. One lower intensity (Zone 2 work out)
D. Resistance of muscle work 

Sleep

Aim for 7-9 hours a day of sleep.

Stress resilience

Stress can impact all parts of our body – deep breathing helps to control the fight or flight responses and helps you to slow down rest and recalibrate and remember that expressing gratitude helps shift to a more positive mindset.

Social

The people in your life will impact everything. Surround yourself with people who support you and  help you feel good or maybe who are even on the same journey as you.

Alcohol

My advice is if you don’t drink alcohol now, then don’t start.  If you do drink alcohol then do it in moderation.

Overall, I believe people look too much at lifespan ( the number of years they live) and don’t pay enough attention to their healthspan (the number of years of decent health they have). 

Life expectancy is about 80 years on average, but for most people only about 66 of those are relatively healthy.

My advice to you is don’t wait until your body tells you something is wrong, like I did. Start now and make some simple changes that, over time, will transform the way you feel.

Bio-hacking sounds like a big deal…..but it’s simply learning ways to feel better physically and mentally. 

There’s so much information out there that it’s easy to get overwhelmed and not know where to start. But the next time you read about the latest bio-hacking ‘must-have’ or hear someone on social media telling you they’ve got a bio-hacking product that will change your life forever, take it with a pinch of salt.

And firstly, focus on the basics as they are truly the things that can change your life forever. 

Written by: Sanj Pathak, founder of Let’s Grow Young 

Sanj Pathak is a trusted authority when it comes to longevity. He is certified with Harvard Medical School and the Jay Shetty Coaching School. He also hosts top longevity YouTube channel ‘Let’s Grow Young. To find out more visit https://letsgrowyoung.co.uk/