biohacks

A behavioural plan for stopping smoking or vaping: log the habit for a week to find your triggers, pick a date, clear the supply the night before, and decide in advance what replaces each trigger.

One minute of resistance-band work at the top of every working hour — pull-aparts, dislocates, a set of squats. Eight minutes of accumulated volume that costs no gym trip.

One weigh-in a week, same day, same time, same conditions — and read the four-week trend rather than the number. Daily readings mostly measure noise and mostly cost mood.

Thirty consecutive days with no alcohol, with sleep duration, sleep quality, resting heart rate and morning energy logged for a baseline week first — the value is the comparison, not the abstinence.

Take two blood-pressure readings each morning and evening for seven days on a validated upper-arm cuff, then average the whole week.

Log the sodium on every packaged item you eat for a week without changing anything, then spend the second week substituting the three biggest contributors.

Wear your sleep tracker for fourteen nights without changing a single habit — the number means nothing without a baseline to compare it to, and this is the one-time cost of getting that baseline cheaply.

Move 30–40 g of your daily protein into the first meal for four weeks and track whether afternoon snacking decreases — this tests meal-timing distribution, not total intake.

Alternate thirty minutes seated with thirty minutes standing, rather than committing to either one for the whole day.

Set a minimum step count you hit every day — including your worst one — rather than a weekly average you can rescue on Sunday.

Add five grams of fibre a week until you reach thirty — the ramp is what prevents the bloating that ends most attempts on day three.

An eight-week structured self-trial of an NAD+ precursor with objective sleep and HRV tracking. Animal evidence is strong; human RCT data is mixed. Treat subjective effects with caution — placebo is large.