biohacks
Step-by-step longevity protocols — cold exposure, breathwork, light therapy, fasting, sauna — with the research behind each one and how to fit it into a normal day.
Weekly 150 Minutes of Moderate Activity
The CDC and the NHS both set the adult aerobic target at 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix.
Muscle-Strengthening — Two Days a Week
The CDC, NHS and WHO all set the same minimum: muscle-strengthening activity covering every major muscle group on at least 2 days a week, alongside aerobic exercise.
Red and Processed Meat — 70 g a Day Cap
The NHS advises adults eating more than 90 g a day of red and processed meat to cut down to an average of 70 g or less, as part of lowering bowel-cancer risk.
Handwashing — 20 Seconds at Key Moments
Wash your hands with soap and clean running water for at least 20 seconds at the moments that matter most: around food, after the toilet, after coughing.
Fish Twice a Week — Include Oily Fish
Eat fish at least twice a week, about 3.5 ounces cooked per serving, choosing oily fish such as salmon, sardines, herring or mackerel.
Protect a Seven-Hour Sleep Window
Work backward from a fixed wake time and set a bedtime that leaves at least seven hours in bed — the CDC's floor for most adults.
Kitchen Food Safety — Clean, Separate, Cook, Chill
Four everyday kitchen habits lower the chance of food poisoning: clean, separate, cook to a safe temperature, and chill within two hours.
Swap Saturated Fats for Unsaturated Fats
The American Heart Association advises replacing foods high in saturated fat with foods rich in unsaturated fats — a swap, not a cut.
Sunscreen on Exposed Skin — Daily Habit
Apply broad-spectrum SPF 30+ to exposed skin, reapply every two hours — sunscreen supplements shade and clothing, it doesn't replace them.
Brush Twice, Clean Between Once — Daily
Brush twice a day for two minutes with fluoride toothpaste and clean between your teeth once a day — plaque removal is what keeps decay and early gum disease away.
Half-Plate Vegetables Rule
Fill half of every main plate with vegetables and fruit, a quarter with whole grains and a quarter with protein — a portion rule, not a diet.
Midday Shade Rule — 10 a.m. to 4 p.m.
Take your daylight in the morning and late afternoon and seek shade from 10 a.m. to 4 p.m., when UV is strongest, combining shade, a hat and clothing.