6 Biohacking Tips This Expert Swears By For A Longer & Healthier Life

Health optimization is one of the latest trends in wellness (along with these other wellness trends, of course!). And while it might seem obvious and essential, it's taken a while for the science to catch up with a holistic way of thinking—but in many ways, it's starting to. Doctors and patients are paying closer attention to healthspan extension and disease prevention rather than just symptom treatment.

Longevity experts are coming out with new research developments that can lead to longer and healthier lives. While some are technological advancements, others simply relate to living in harmony with nature. Whatever the tool, the process of optimizing your health in this way can be referred to as "biohacking" (and it's not as intimidating as it sounds.)

If you haven't heard about cryotherapy, Wim Hof, or ice-cold baths, let me get you up to speed. Cold swimming has a long tradition in northern countries, Eastern Europe, and Russia, where people used to bathe in hot saunas (or banya), and then jump into cold water or snow during the winter. It is regarded as a natural adaptation to cold weather. 

Some of the benefits of cold water swimming include1 enhancing the immune system (there is rising evidence that winter swimmers are more resistant to certain illnesses and infections, experiencing them less frequently and more mildly). Cold water swimming also appears to have a positive impact on cardiovascular risk factors, such as lipid profile or blood pressure and has been shown to have a positive effect on mental well-being. 

Continuous glucose monitors (CGM) are wearable devices designed for monitoring the blood sugar levels of diabetic patients. And now, many data-driven individuals are choosing to wear them to gain insights into their metabolism. 

When someone can get closed-loop feedback on their body's response to certain foods, they can better enact behavior change around their dietary choices. This allows for a more accurate and personal understanding of what "healthy" really means to you. 

There is growing scientific evidence that has shown that fasting is able to provide more health benefits than frequent eating. For women specifically, I create personalized diet and nutrition tips with intermittent fasting recommendations, depending on their lifestyle. 

My general advice is to avoid late-night eating, practice fasting during the first and second week of your menstrual cycle (the menstrual and follicular phases), and start with time-restricted eating like a 16:8 fast or an 18:6 fast. 

I cannot overemphasize the power of the subconscious mind that drives our actions, reactions, decision-making processes, and our openness to receiving love. Daily meditation is like mental hygiene required for all—just like we brush and floss our teeth, we are responsible for our mental well-being with daily effort! 

The skin is a major detoxification organ, and sweating is one of the best ways to get excess waste out of the body. Additionally, exercise boosts your body's glutathione production2, which aids your body's natural detoxification process.

A typical assumption is that if you sleep less than seven to eight hours per night, you are not getting enough sleep, but that might not be the case for every single person. Understanding your sleep chronotype, or using a wearable device like the OURA ring, can provide insights into the quality of your sleep, not just the quantity.

This personalized information can help you (or your doctor, nutritionist, etc.) gain practical data and optimize your wind-down, sleep, or waking routines for optimal energy.