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Biohacking for beginners to improve your health

Milena Regos

In a world obsessed with busyness and chasing success at all costs, we end up burnt out, stressed out, and lonely. At Unhustle, my vision is to shift this paradigm. It’s about finding the sweet spot between doing and real living, embracing a lifestyle that balances life enjoyment with purposeful achievement. This is the future I’m creating with Unhustle—a sustainable, prosperous future for ourselves, our families, communities, teams, companies, and the planet.

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22 Free Ways To Biohack Your Life And Unhustle

Have you heard people talk biohacking, but you don’t know what it is and don’t want to feel stupid asking? Do you often tired, or experience low energy or poor sleep? Is your brain foggy? Do you feel stressed out or like you can’t make good decisions? Do you have digestive problems? If said, “yes,” to any of those questions, then this article is for you.

As part of my Human Potential Training program, I became very fluent in the world of biohacking. Keep reading, because I’m going to explain what biohacking is and give you 22 ways you can incorporate these techniques into your life.

What is biohacking anyway?

While biohacking is a hot topic right now, its concepts have been around for as long as we have.

Years ago, Dave Asprey from Bulletproof gave me my first introduction to biohacking. Considered by some to be the godfather Biohacking, Dave runs Bulletproof, which is where I received my coaching certification. Dave defines biohacking as:

“The art and science of changing the environment around you and inside you, so you have more control over your own biology. It’s what you put in your mouth. It’s the air you breathe. It’s the light you’re exposed to.”


Biohacking is a way to break free of hustle culture. Our “always-on” lives, information overload, constant demands, social media, inactivity, and indoor confinement have turned us into sleepless zombies. With biohacking, you’ll find ways to eat healthily, exercise regularly, watch the sunrise outside in the morning, meditate, practice gratitude, and generally take good care of your mind and body.

How to start biohacking your life

I incorporate biohacking’s principles from a less is more, Unhustle approach. We can go back to the basics to enjoy better health and improve our mind-body connection. Once we do, we’ll have more energy, less fatigue, better focus, fewer cravings, more weight loss, better sleep, and more flow and joy.

Let me give you some examples of biohacks you can do today without spending a dime or doing weird things like coffee enemas and expensive supplements.

Biohack Your Nutrition

  • Avoid processed food and added sugar. Eat as cleanly as possible, and eliminate foods with a bar code or a label. Buy fresh food instead of packaged food.
  • Keep nutrition simple and don’t follow for trends. Eat organic, whole foods, and drink plenty of water. Prepare your meals every night or batch prepare them on the weekend.
  • Take time to connect with your food and disconnect from your devices while eating.
  • It’s not only what you, but it’s also when you eat as well. Don’t eat too late in the evenings to give your body time to digest the food before you go to bed. Allow for 2-3 hours before you go to bed.

Upgrade Your Morning Beverage

Years ago, the very first time I tried to drink coffee with butter in it, I thought it was disgusting. Now, I’m a die-hard bulletproof coffee drinker. And I don’t even like coffee. OK, some mornings I drink matcha too.

Start your day with bulletproof coffee, matcha, or other high-performance drink. By putting antioxidants and good fats in your body, you can cut cravings, increase focus, and can power through the day. Watch how I make my coffee in this video.

Easy Light Biohacks

  • Go outside in the morning and expose your face and body (preferably naked and preferably in private) to sunlight. The benefits of this type of exposure are substantial: improved sleep, increased Vitamin D levels, improved moods, increased serotonin synthesization, and increased energy. It will help balance your hormones so you can sleep better at night.
  • Control blue light. Blue light can disrupt your sleep, lower melatonin levels, cause insomnia, elevate your heart rate, and cause damage to your mitochondria. Put your smartphone on Night Shift Mode to minimize exposure to blue light in the evening. Install F.lux on your computer to reduce exposure to blue light in the evenings.

Movement Biohacks You Can Use

  • Do a High-Intensity Interval Training workout and push yourself for a short time, with short breaks in-between. HIIT workouts have the same benefits of longer workouts but in a shorter period.
  • If you are super short on time, just jump! Get your energy going in the morning with jumping jacks for 60 seconds.
  • Qi Gong and Yoga combine body movement with breathing. This helps strengthen the mind-body connection. Do them outside for an environmental bonus.
  • Take regular breaks when working to do some push-ups or go for a short walk. Moving throughout the day is critical. Prolonged sitting time can minimize the benefits of your hour-long gym workout.

Improve Your Sleep

  • Make your room as dark as possible. Tape any lights in your room for better sleep.
  • Have an evening ritual that can include breathing, meditating, and stretching before you go to bed.
  • Use aromatherapy — diffuse lavender essential oil to improve relaxation.
  • Know your Chronotype. Find out your sleep type using a free online assessment from The Power of When. See when you’ll feel the best working, eating, exercising, having sex, or scheduling an important business meeting.
  • Go to sleep at a reasonable time.

Spend Time in Nature

  • Open your senses by spending time in nature, get grounded, increase your creativity, decrease your stress levels.
  • Hike, run, bike, sprint, workout, do Forest Therapy.
  • Swim (safely) in rivers and lakes to take advantage of cold therapy benefits.

Breathwork for Biohacking

Deep breathing is one of the best stress hacks we can do. Exercises such as box breathing, 4 7 8 breathing, deep belly breathing, or Wim Hof Method breathing send a signal to your brain to calm down and relax.

Take a Cold Shower

Take a one to two minute cold shower each morning. It will help you control stress better, improve your focus, sleep better, lower inflammation, and strengthen your willpower.

Share your success!

I’m in awe of the various ways we can impact our biology. Biohacking is a great way to improve your well-being. For people who are suffering from a serious health problem, and need an alternative solution, biohacking may well be the answer.

Let’s start with these small lifestyle adjustments and see how you feel. Don’t believe me. Experience it for yourself. Track your stress level, your energy, your sleep, your clarity, focus, and productivity to see how biohacking can change your life.

Head over to our Facebook Group and tell us which of these biohacks appeal to you. Which of these habits would you commit to starting today?

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