What is Biohacking?
Biohacking is all about taking your well-being into your own hands—experimenting, exploring, and tinkering with your habits, environment, and biology to feel and perform better. Think of it as a playful mix of science and self-improvement where you get to be both the researcher and the test subject. It can be as simple as adjusting your sleep routine, trying a new supplement, or experimenting with morning sunlight to boost your energy. At its core, biohacking is about curiosity: asking “What if I changed this?” and then watching what happens.
On the more adventurous side (more cost too), biohacking also includes gadgets, wearables, and even DIY biology labs where people explore cutting-edge ways to upgrade the body and mind. But you don’t need fancy tech to get started—just a willingness to notice what works for you. It’s fun, personal, and endlessly customizable, making self-optimization feel like a creative project rather than a chore. A client said to me “You are your own science experiment”. She was right and I love it.
Here’s a Biohacker’s or as also widely know - Longevity - Beginners routine.
I’ve also linked any products I use where necessary. These are the best I’ve found personally with any discounts applied where possible.
✅ Sleep Optimization
7.5 – 9 hours of quality sleep.
Morning light in your eyes, doesn’t have to be sunny.
Grounding - This means going outside and getting your bare feet on the ground. You can use a grounding sheet to sleep on but getting outside is free and easy.
✅ Circadian Rhythm Alignment
Wake and sleep with natural light cycles.
Morning light exposure + consistent wake / sleep times.
Avoid artificial blue light 1–2 hours before bed & 20 minutes after waking. Try and see the natural light before your phone.
✅ Movement Throughout the Day
Brisk walking
Strength training
Short walks post-meal for glucose control. No caffeine after 2 PM.
✅ Whole-Food, Anti-Inflammatory Diet
Protein, Meat + healthy fats + fiber
Limit: Seed oils, refined carbs, added sugars & alcohol. Hunter Gatherer do a great range of products which replace seed oils. Discount included. Buy Wholefood online do a great organic range of foods to get that fibre and nutrition in to your diet. Discount TINA5 at checkout.
✅ Stress Regulation -HRV
Meditation, breathwork - box breathing, reflexology Hello of course reflexology book a sesh in with me! & journaling to get it all out of your mind and on paper.
NSDR (Non-Sleep Deep Rest) like Yoga Nidra/ body scanning .
🧠 Essential Supplements
Magnesium glycinate - to help with sleep & relaxation
Omega-3 (EPA/DHA) Thi is the highest amount I’ve found. Excellent product £5 off referral scheme.
L-theanine - This is a lovely rounded calmer I found this as a ADHD leveller too!
Also helpful: Vitamin C, Glycine, Astaxanthin, Collagen, (This one will be the only one you will ever buy!) Taurine, Creatine, Adaptogens, Love this brand!
🔬 3. Test: Personal Data:
Oura or Ultra human Ring (sleep/recovery) (HRV/activity) Get a great discount on theUltra human ring with this link or using UHTN10
Glucose Monitor
🧪 Blood Tests (1–2x/year):
Thriva, Forth
Biological age testing e.g. GlycanAge, InsideTracker,
🌿 4. Longevity Lifestyle Hacks (High-Value Additions)
🧊 Cold Exposure (2–4x/week)
Cold shower, Free free free!! & ice bath.
Benefits: Mitochondrial biogenesis, dopamine spike, fat mobilization
🔥 Heat Exposure / Sauna
Boosts: Brain plasticity, cardiovascular health, detox pathways. Here’s a home Sauna blanket
🧘♂️ Breathwork & NSDR
Tools: Wim Hof, Andrew Huberman’s NSDR tracks, Box breathing
Supports: Parasympathetic tone, recovery, sleep
🍽️ Time-Restricted Eating / Fasting autophagy (where the body eats the dead skill cells & you feel brand new)
Start with a fasting window of 12 hours with food & 12 without. So 8pm – 8am. Increasing to 8 with food & 16 without. Not when you are menstruating.
🧠 5. Mental Performance + Purpose
Cognitive enrichment: Read, learn, and do mundane things with the other hand like brushing your teeth, challenge your brain daily.
Social connection: Community = longevity.
Purpose and meaning: Blue Zones research shows strong correlation with long life.
🛠️ Optional Gadgets + Tech (for Nerds)
Red light panel
To help with: Mitochondrial support, skin health, mood. The masks do not have quite as good a reputation. Panels are much better.
Blue-light blockers
These are orange tinted glasses. You can buy good ones here. Bon Charge To help with circadian protection. Wear at night as a hack if you can’t tear yourself away from your phone or tablet.
Neuro / Brain tech supported meditation
I have the NeuroVizr Great fun & actually works for Vagus nerve stimulation, stress modulation, better sleep & better meditation. Discount code TINANISSONREFLE
Infrared sauna
Detox and recovery
Vibration plates / PEMF mats
My next purchase is a vibration plate as I am hyper mobile & I’ve heard great things. I will update when I find the best one. I do have a PEMF mat by Cellar8 discount code: REFLEX5 Both helpful for Circulation, inflammation, mobility & recovery.
Clearing home from EMF’s
The Somavedic device is the one and only. It harmonises the environment, body & environment. It’s does something to the home that only scientists can explain to us. Discount code TINALOVES
Give this Protocol a try:
A Sample Day
7 AM
Wake, sunlight exposure, hydrate, 10-min walk
7:00 AM
Movement + breathwork (cold shower optional) It does feel great though and warms you up in winter..Honestly.
8:00 AM
Protein-rich breakfast (or fast until ~10 AM)
12:30 PM
Whole food lunch, short post-meal walk
3:00 PM
Optional red light therapy or NSDR
6:30 PM
Dinner
8:00 PM
Dim lights, blue blockers or no phone, wind-down rituals, hot shower or bath 90 minutes before bed.
9:00 PM
Magnesium, Taurine, L-Theanine, read
10:00 PM
Sleep ( dark, tech-free room)