The Beginner’s Guide to Biohacking Your Body

What is biohacking?

Biohacking is the practice of improving your biology through small, testable changes. We start with low‑risk habits—sleep, light, movement, and food—and add data (wearables or simple logs) to see what really works for you.

The 5 core principles

1. Sleep first. A fixed wake time for 14 days beats any supplement. See Deep Sleep.
2. Light sets the clock. 5–15 minutes of morning light drives daytime focus and nighttime sleep pressure.
3. Move daily, train smart. Walks + 2–3 strength sessions weekly. Add short sprints once adapted.
4. Fuel for stability. Protein + fiber + healthy fats to avoid sugar crashes. Read Eat for Energy.
5. Measure, then iterate. Track one variable at a time (sleep, steps, protein). Keep what works.

Quick start checklist

Action	Why it works
Set a fixed wake time (±15m) for 14 days	Stabilizes circadian rhythm; improves deep sleep and energy
Get 10 minutes of morning light outside	Suppresses melatonin; boosts daytime alertness
Walk 10 minutes after two meals	Blunts glucose spikes; smooths afternoon energy
Eat 25–35 g protein per meal	Supports recovery; increases satiety
Track one metric (sleep or steps)	Builds awareness and momentum

Safe experiments to try

• Cold finish: 30–60s at end of shower for dopamine/energy (skip if you have CV disease).
• 15‑minute evening screen curfew: start small; pair with reading or stretching.
• Protein‑first breakfast: test energy vs. cereal/toast for one week.

Next steps

Try a tool: Sleep Efficiency · Energy Planner · Macro Optimizer.
Then read: Morning Habits · Fasting for Focus.