biohacks

Skip sunglasses for the first 10 minutes of outdoor light each morning — eye-level light exposure, not the clock, is what anchors the circadian rhythm.

Four 20-minute sauna sessions per week at 80–90 °C: heat-shock proteins, lower blood pressure, and cohort data on reduced cardiovascular mortality. Highest evidence-level heat protocol.

Sixty seconds of HRV on waking, tracked as a 7-day rolling average — an objective early signal of accumulated stress and under-recovery before performance drops.

Walk 10–15 min within 30 min of any meal you expect to spike glucose. Consistently the largest free intervention for postprandial glucose.

After a normal exhale, hold and time the first strong urge to inhale: under 20 s low, 20–40 s average, over 40 s high. Track monthly.

No caffeine within 8 hours of sleep. Its 5–6 h half-life means an afternoon coffee still occupies adenosine receptors at bedtime.

A 10,000-lux light box for 20–30 min within an hour of waking is the best-supported intervention for winter seasonal mood dips.

A 15-minute 40 °C bath 90 minutes before lights-out raises then drops core temperature, accelerating sleep onset.

Three minutes to the shoulders in 10–12 °C water, 2–3x/week, triggers a norepinephrine release that sharpens alertness for hours.

Wear a CGM for 14 days, log each meal, and review which meals spiked glucose. Personalised data beats any generic glycemic-index table.

Five minutes of 4-4-4-4 box breathing each morning builds long-term HRV and shifts baseline autonomic balance toward parasympathetic.

Amber glasses that block 470–500 nm in the last 90 minutes before bed preserve evening melatonin when room lighting cannot be dimmed.