Are you looking to make some healthy changes in your life? Maybe you want to lose weight or get in better shape. Whatever your goal—don't get stressed. You don't have to make enormous shifts to see results and feel better. Biohacking may be the answer.

Also known as do-it-yourself biology, biohacking involves making small changes to your diet, lifestyle and body that can put you on a healthier path.

“Biohacking is about reaching a higher level of well-being. That's what we're trying to help people achieve," said Jaime Sanzere, MS, RDN, a functional medicine dietician and health coach with AIM for Wellbeing, a partner of The Christ Hospital Health Network. “Health is not the absence of illness. It's about feeling your best."

What is biohacking?

Biohacking is an approach to behavior modification rooted in biology, genetics, neuroscience and physiology. Much like breaking into a secure computer, biohacking cracks the code to your body's best health.

Implementing this health-improvement strategy can include a range of tactics, but basically, you can tap into the secrets of improving your well-being in two ways.

• You can jump in with minor lifestyle modifications like intermittent fasting or limiting screen time before bed.
• Or you can use health information, such as your heart rate or sleep patterns, gathered by wearable devices to make the most impactful changes specifically for you.

“Tons of different techniques fall under biohacking and can enhance your health and performance," Sanzere said. “Whether it's something like taking supplements or using health information about your body collected by wearable technology, biohacking helps you adjust your choices to improve your health outcomes."

Some examples of biohacking include:

• Breathing exercises
  
• Drinking electrolytes
• Adding or eliminating specific foods from your diet
• Taking a walk after meals
• Using health data captured by a smartwatch or other wearable device
• Wearing blue light blockers
• Wearing a continuous glucose monitor

How does biohacking work?

Biohacking works best when you make moderate, but intentional, behavior alterations rather than adopt an all-or-nothing approach.

“Making changes in your life doesn't need to feel daunting. Be sure that you're not trying to take on any unrealistic modifications," Sanzere said. “Biohacking should fit seamlessly into your life. It shouldn't be stressful."

For example, eliminating all carbohydrate-heavy foods can be difficult if you have type 2 diabetes. Instead, Sanzere recommends eating a small handful of almonds 15 - 20 minutes before a meal. Almonds are a good source of fiber and heart-healthy fats, which make them slower to digest. When mixed in the stomach with carbs, that can slow or decrease those post-meal blood sugar spikes.

While diet and exercise changes can certainly move the wellness needle, using the data from wearable technologies can take your efforts to the next level. These devices record your specific body responses, such as changes in your sleep quality. They can show you the results through an app and send that information to your doctor, and together, you can use those details to tailor your behavior modifications.

What are the benefits of biohacking?

Biohacking can improve your health in a variety of ways. But the biggest benefit of biohacking may be seeing how used to feeling less than your best you've become.

“People simply don't know how good they can feel," Sanzere said. “It's easy for us to get used to our own norm, whatever it looks like. Sometimes, just making little tweaks can show people they had brain fog or low energy."

Alongside showing you it's possible to achieve a better overall sense of wellness, biohacking offers other benefits, including:

• Targeted health solutions: If you undergo genetic testing, biohacking strategies can help you make changes to target your genetic condition.
• Improved mental health: Some diet and exercise changes can increase your production of the “happiness hormones," dopamine and serotonin. A boost in these hormones can trigger better productivity, stress management and mood.
• Support for traditional healthcare: Biohacking isn't separate from your regular healthcare. Your provider may recommend additional lifestyle changes to enhance their medical recommendations and help you achieve your health goals.

​How can you get started?

If you want to give biohacking a try, it's easy to incorporate a few simple strategies into your life. Remember to listen to your body and choose changes that make sense for you, Sanzere said.

Here are some easy ways to get started today:

• Track your heart rate and heart rate variability. These metrics show how your heart functions in stressful situations and how quickly it returns to your normal rate. Improving your heart rate variability can help with stress management.
• Maximize your sleep. Expose yourself to sunlight during the day, keep your bedroom dark and cooler at night, and don't eat before bed.
• Change your diet. Start by substituting a sugary snack with an extra serving of vegetables or a handful of nuts every week. Then, slowly add more lean proteins, vegetables, fruits and whole grains.
• Get moving. Shoot for 30 minutes of exercise daily. It doesn't have to be a high-intensity workout—do what you can. Some activity is always better than none, and you can increase it over time.
• Meditate. Moments of focused calm can reduce your stress and inflammation, as well as improve your mood.

If you're making lifestyle changes and using other biohacking techniques but aren't seeing results, consider changing how you measure your success.

“If you aren't immediately seeing the changes you want, ask yourself other questions," Sanzere said. “Are you sleeping better? Do you have more energy? Is your mood more stable? Lots of different results can mark biohacking progress. You might need to focus on other improvements as you move toward improving your overall health."

​If you want to learn more about biohacking or making small changes that can improve your health, contact AIM for Wellbeing at 513-791-5521.