The term “biohacking” has changed in the last 10 years. While we might think of it as adjacent to optimal personal performance, the way mid-40s Silicon Valley men use it, biohacking is actually just the principles and practices the help you have your healthiest body and achieve your best life.

It’s how we transform our health and build or generate wellness instead of sickness. And you’re probably already “hacking” your health, from food to sleep. But, right now, we’re hacking in some of the wrong ways. We’re eating 74 pounds per person of sugar a year; we’re drinking more alcohol than ever, which has led to a 30 percent increase in high-risking drinking in the last 10 years; and we’re spending on average 11 hours a day in front of a screen.

So how do we reverse our course? It’s actually quite simple, and comes down to five areas we can start to biohack: food, water, exercise, toxins and sleep. Keep reading to find out how adjusting how you think about these five areas can help you biohack to improve your overall health.

5 Easy Ways to Biohack Your Health

Eat the Rainbow

Cliche, but true: Eating colorful foods helps ensure you’re getting nutrient-dense meals, every time you sit down at the table. Another aspect of this is eating the Environmental Working Group’s Clean 15, or the produce least likely to be genetically modified or have pesticide residue on it. Focusing your meals on these foods helps provide your body the nutrients, energy, and calories it needs to function optimally.

Drink More Water

Another no-brainer. But did you know that drinking more water can reduce brain fog, increase energy, and possibly help combat Alzheimer’s? Yep, it’s as simple as making sure you drink at least half your weight in ounces of water per day. Add a squeeze of lemon or lime, and a shake of Himalayan pink salt to help increase absorption. 

Move Your Body

We’ve talked about how we’re actually stressing ourselves out more with extreme workouts, so we’re not talking about adding another cycling or HIIT class to your regime. No, we mean that you should make sure you’re consciously moving throughout the day—if you’re sitting in the same position at your desk in front of your computer for 8 hours a day, even an hour-long workout won’t compensate for all that stagnation. Get up and walk around once every hour you’re at your desk. Your brain, focus, and body will thank you.

Clean Up Your Personal Care Routine

Our bodies are designed to eliminate toxins—they’re set up to detox on their own. But, in our modern times, we’re exposed to toxins to a scale that our bodies have yet to evolve to combat. That means we can promote healthy detoxing and decrease our bodies’ toxic load by paying attention to the things we put on and around our bodies just as much as the food we put into our bodies. Cleaning up your personal care routine (read: skincare, makeup, deodorant, and the like), as well as detoxing your home-cleaning routine and your kitchen.

Get Your ZZZZZZZZs

It’s not just about the quantity of the sleep you’re getting (and you should be getting between seven and nine hours), but it’s about the quality of your sleep. While you sleep, your body is doing the work of digesting, detoxing, repairing, and resting. It needs that full seven to nine hour cycle to complete that work and prepare you to have a great next day. With that in mind, creating a consistent bedtime ritual and having good sleep hygiene is key to maximizing those zzzzzzzs.

Interested in more ways to biohack your specific health? Connect with our doctors for a complimentary 15-minute call to see how we can help you feel the best you’ve ever felt.

Dr. Cassie Wilder

Dr. Cassie Wilder is a registered Naturopathic Medical Doctor (NMD) and founder of MIMC. Her passion is empowering her patients through education, understanding, and support through their healing journey. After graduating from Iowa State University with a Bachelors of Science in Kinesiology and Health, Dr. Wilder earned her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine & Health Sciences, a fully accredited and nationally recognized institution in Phoenix, AZ. During her clinical training, she received extensive hands-on training with many leading experts in the field of functional medicine and developed a passion for treating hormonal imbalances, thyroid disorders, cardiovascular concerns, and adrenal fatigue.