Written by Shania O’Brien, Daily Mail Australia
March 5, 2024 21:46, updated March 5, 2024 21:50
Australians have turned to ‘biohacking’ after billionaire Brian Johnson shared his impeccable anti-aging, fitness and overall health results.
Johnson, 46, has a famous anti-aging regimen that costs $2 million a year, but you can achieve similar results with a few small changes.
What is “biohacking”?
Biohacking is also sometimes known as human augmentation, human enhancement, or do-it-yourself biology. We aim to go beyond traditional medicine to improve overall health and optimize performance.
The underlying philosophy is a refusal to accept the body’s physical limitations and shortcomings, seeking to optimize health using the latest insights in exercise, physiology and nutrition.
The fitness experts at Set for Set have shared 10 ways you can ‘biohack’ yourself to live a longer, healthier life.
1) Immerse yourself in ice water
Scientists recommend soaking in cold water at 10°C to 15°C for 11 minutes every week.
Australians are big fans of cold therapy and ice baths. Dutch motivational speaker Wim Hof reveals the endless benefits of this therapy.
Wim Hof’s nickname “The Iceman” is certainly appropriate, as the 63-year-old holds 21 Guinness World Records for “superhuman” acts in frigid temperatures.
He previously told FEMAIL that cold exposure can improve depression, anxiety, energy levels, and even protect against diseases such as cancer.
“You’ll notice that your heart rate slows during the day and your stress levels are reduced. You’ll feel more energized. Improved blood flow will deliver better nutrients to your cells. You’ll no longer be sick. I realized it wasn’t,” Wim said.
2) Optimize your sleep schedule
It is recommended that you get 7-9 hours of sleep each night to maintain a good circadian rhythm.
You should try to go to bed and wake up at the same time every day, even on weekends.
A reliable routine and time spent outdoors in sunlight in the morning can help regulate your body clock.
Adequate sleep promotes muscle growth and repair, increases brain alertness, improves blood sugar levels, and extends your lifespan.
3) Enjoy a regular sauna
Saunas have several benefits for cardiovascular health, as the high temperatures increase heart rate and blood flow and lower blood pressure.
Set for Set experts recommend sauna sessions at 80°C to 90°C for 30 minutes three times a week.
4) Drink water with 1 teaspoon of Himalayan salt.
Himalayan salt is rich in minerals and rich in electrolytes that help transport nutrients into your cells.
Your body naturally produces electrolytes and absorbs them from food, but adding a teaspoon of salt to every liter of water can boost your metabolism and give you a burst of energy.
It also helps detox the body by supporting kidney and liver function.
5) Testosterone Replacement Therapy (TRT) for Men
Some doctors recommend taking TRT drugs for men whose testosterone levels begin to decline in their 40s.
Set for Set experts have revealed that healthy levels of testosterone improve energy levels, increase bone density, muscle mass, insulin sensitivity, and generally improve mood.
Testosterone levels are checked by a professional. The normal range is 300 to 1,000 ng/dL.
Always consult your doctor before making any medical decisions.
6) Try intermittent fasting
Intermittent fasting resets body functions by reducing insulin in the blood, increasing human growth hormone, and promoting cell repair.
This promotes fat burning and muscle gain, and is scientifically proven to be beneficial for the heart.
If you’re trying intermittent fasting for the first time, try the least restrictive 14:10 or 12:12 ratio. You can fast for 14 hours and eat for 10 hours, or you can fast for 12 hours and eat for 12 hours. .
7) Turn your morning coffee into a biohack
A Harvard Health study found that low to moderate doses of caffeine (50 to 300 mg) may increase alertness, energy, and focus.
Coffee also has the effect of preventing heart failure by speeding up the pumping of blood through the heart.
It is important to regulate your caffeine intake. Increased intake of caffeine can lead to negative effects such as anxiety, restlessness, insomnia, and increased heart rate.
Experts say it’s healthy to drink up to 2.5 cups of coffee a day, as long as the caffeine doesn’t exceed 300 mg.
8) Get a blood test every year
Regularly monitoring your body can help you detect disease early and increase your chances of treatment and recovery.
Blood tests show glucose, calcium, cholesterol, and electrolyte levels and can indicate signs of heart disease, diabetes, and organ failure.
Doctors recommend getting a comprehensive blood test once a year.
9) Learn how to breathe properly
Breathwork is a practice that trains your body to control your breathing and calm yourself when you feel stressed.
Breathing quickly and shallowly when you’re angry or stressed can put extra strain on your body.
The practice of inhaling for 4 seconds and exhaling for 6 seconds should be repeated for 10 minutes twice a day.
10) Invest in a Red Light Therapy (RLT) session
Red light therapy can optimize skin health in just a few weeks. Promotes muscle recovery, helps with inflammation, and supports the nervous system.
Thousands of people also report a reduction in acne scars, burns, wrinkles, and UV damage.
Full Body LED Red Light Set for professionals who lie down in a bed or pod for 10 minutes three times a week for 30 days.