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Biohacking: 16 DIY Hacks for Beginners

By Ethan Boldt

August 8, 2025

Do you know much about biohacking? Even if you say “not much,” you’ve biohacked yourself without even being aware of it. Trying a new diet, stop eating a certain food, wearing a smart watch, taking up a new fitness class. All of these are biohacks.

Biohacking involves making small or large lifestyle changes to “hack” your biology and hopefully help you feel and perform at your best. While some biohacking is extreme and expensive — such as so-called grinder biohacking that uses technology implants to chemically manipulate the body or DIY biohacks like OMAD (one meal a day) or lifting weights underwater in the cold (yes, this is a thing) — there are plenty of biohacks that are relatively easy to incorporate into your life, considered safe and absolutely free.

These simple DIY biohacks can leave you more energized, productive and healthier. They involve making small changes to your diet and lifestyle routine, then give your body time to adjust and then see how you feel. A range of benefits can be achieved: improved fitness, healthy aging, weight loss, more energy, better sleep, less stress, boosted overall health, and more.

Sounds like fun? Here are 16 DIY biohacks worth trying.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.

1. Cold showers or a “cold plunge”

A cold plunge means immersing yourself in cold water for a short period — whether it’s a quick cold shower, an ice bath, or a dip in a chilly lake or river.

Potential benefits include better circulation, faster muscle recovery, boosted energy and alertness, deeper sleep, and even an improved mood. It’s not for everyone, so check with your healthcare professional before trying.

2. Sunlight during sunrise and sunset

Morning and evening light have unique spectrums that can positively impact health and mood.

Sunrise light helps regulate your circadian rhythm, improving sleep and daytime alertness. It also boosts serotonin (for mood and energy) while lowering cortisol (for stress). Morning walks during sunrise can set a calm, focused tone for your day.

Sunset light signals your body to wind down, aiding relaxation and sleep readiness. Evening walks also reduce UV exposure, support heart health and help digestion after dinner.

3. Elimination diet

If you have persistent digestive issues, allergies, fatigue, skin issues or stubborn weight, an elimination diet can help identify food triggers.

For 3–4 weeks, cut common allergens like gluten, soy, dairy, peanuts, and corn. Once symptoms improve, reintroduce one food at a time, noting how your body reacts. Remove any irritants permanently and find healthy substitutes — for example, unsweetened almond milk instead of cow’s milk.

4. No added sugar

Cutting back on added sugars is one of the most powerful changes you can make for overall health. Excess sugar affects blood sugar control, weight, hormones, heart, liver, brain, mood and inflammation.

Focus on avoiding sugars found in soda, processed snacks, sweets, flavored yogurts, condiments, and energy drinks. Naturally occurring sugars from fruit and dairy are fine in moderation.

5. Up your protein intake

Most adults — especially older adults — don’t get enough protein. Aim for 20–30 percent of daily calories from protein to maintain muscle mass, bone strength and a healthy metabolism.

Your body can’t store protein, so it uses dietary amino acids immediately for tissue repair, immune function and hormone production. Adequate protein also helps control appetite and supports fat loss when paired with exercise.

6. Take a new supplement

You probably have a supplement routine, such as one in which you take a multivitamin, a probiotic and a protein powder like collagen or whey protein each day. But perhaps there are certain benefits that you’re still looking for and not achieving in your diet and supplement routine. A supplement that touts these benefits is a great biohack to try.

• Perhaps you seek more energy, then try a high-quality energy supplement like Ancient Nutrition’s Clean Energy that’s powered by an Ancient Superfood Energy Blend.

• Perhaps you seek less fat, so try a fat loss supplement like Multi Collagen Advanced Lean Capsules, Multi Collagen Advanced Lean Powder or Whey Protein + Fat Loss powder.

• Want to promote your cognitive health? Try Ancient Nutrition’s Lion's Mane Mental Clarity and Concentration supplement or Regenerative Organic Certified® Focused Brain.

• Want to better support your hormonal health? Try Ancient Nutrition’s Hormone Balance + Collagen capsules or the powder version.

• Seek healthy aging? Try Ancient Nutrition’s supplement Multi Collagen Advanced Longevity that can help you feel more vibrant and younger by supporting cellular energy, radiant skin and flexible joints.

7. Change when you eat (like intermittent fasting)

Shifting when you eat — such as intermittent fasting — can improve insulin sensitivity, regulate hunger hormones and support weight loss.

Options include:

• Alternate-day fasting — eat 25 percent of normal calories on fasting days, normal intake on others.

• Time-restricted eating — eat only within a set daily window, such as 8 hours.

8. Grounding

Walking barefoot on grass, sand, or soil — known as grounding — may help improve sleep, support healthy inflammation levels, and reduce stress by reconnecting your body to the earth’s natural electrical energy. Aim for 20–30 minutes a day.

9. Red light therapy

This painless, non-heating therapy uses low-power red light to penetrate the skin, boost cellular energy, and support nervous system and metabolic health.

10. Brain games

Keep your mind sharp by challenging your brain regularly. Crossword puzzles, Sudoku, memory games, and brain-training apps may slow age-related cognitive decline and improve processing speed.

11. Try a new exercise (such as strength training or yoga)

There’s nothing more habitual than exercise. Often, we either do it regularly or not at all. And when we do exercise, we often return to the same activity again and again.

For example, many of us like to go for walks, some like to run, others prefer the weight room or the yoga studio or lately playing a game of pickleball.

That’s great but perhaps it’s time to introduce a new activity or sport outside of your comfort zone. The goal is often improved fitness, including with perhaps enhanced stamina, agility or strength.

Break your fitness routine by adding something different — like yoga, weightlifting, swimming, or a new sport.

12. Stand more

Excess sitting is harmful to your health. Stand and move every 60–90 minutes — take the stairs, walk during phone calls, or chat with coworkers in person instead of emailing.

13. Nasal breathing

Are you a mouth breather? If you are, work on becoming a nasal breather.

Breathing through your nose instead of your mouth filters and warms air, increases oxygen efficiency and boosts nitric oxide production — which improves circulation, reduces stress and enhances sleep quality.

14. Lymphatic self-massage

Gentle, rhythmic massage toward the lymph nodes (neck, armpits, groin) can help reduce swelling and support immune function. Always use light pressure and learn proper technique before starting.

15. Meditation

Daily meditation is a mental reset that can lower stress, improve focus, boost mood and even enhance sleep. Start with guided meditations or apps, practicing at the same time each day for best results.

16. Get 8 to 9 hours of sleep per night

Aim for 7–9 hours of sleep nightly — ideally 8–9 if you’re over 50. Sleeping less than 7 hours increases dementia risk and can shorten healthy years.

For better sleep:

• Eat foods like almonds and bananas.

• Keep electronics out of bed.

• Turn off screens at least 2 hours before sleep.