The term ‘biohacking’ may sound like something out of a futuristic book or movie, but the truth is, it’s here today.
Just imagine, for a second, kicking off 2026 not with some super expensive piece of tech, but an everyday, simple, affordable habit you can begin immediately. Forget pricey wearables, cryogenic chambers, and all of that.
The ‘biohacks’ in this article don’t require venture capital, you don’t need a lab coat, and they won’t put you through potentially harmful procedures.
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Ready to get started?
Let’s dive into five game-changers you, your friends, and family can get going right away…
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1. Time-Restricted Eating
Have you heard of intermittent fasting?
Time-restricted eating (TRE) is a type of intermittent fasting. While the broader intermittent fasting refers to all kinds of methods, like eating one day and not eating the next, TRE is different. With TRE, you are adopting a shorter, consistent daily eating window.
This makes it easier for you to adapt to your schedule and all those other little issues of life that can come out of nowhere.
One of the most common forms of TRE is the 16:8 approach, where you don’t eat for the first 16 hours and then eat within the latter 8-hour window. Or, alternatively, some people choose to eat first and then not eat later. For instance, you might have your first bite of food at 9 am, and then have your last bite of food around 5 pm.
The good thing about TRE is that sleeping time counts! So, if you’re worried about suffering during the day, you can always schedule your windows to align with when you’re catching Zs.
The science is clear. In a recent meta-analysis of 14 randomized controlled trials, the 16:8 TRE method helped reduce weight by up to 5kg in short timeframes, particularly for people in their 40s and 50s. TRE has also been shown to improve metabolic function, reducing the risks of associated issues like diabetes, cardiovascular disease, and overall inflammation.
The trick is to start small. Work your way from, say, a 12:12 window to a 14:10 window and finally a 16:8 window. If you’re not sure how to boost your food intake during these periods, you’ve got plenty of help. The top TRE apps, like Zero, Sunrise Fasting, and Simple, can provide reminders and tips, track meals, personalize plans, and even ‘gamify’ the whole experience.
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2. Barefoot Grounding
This may sound like something the hippies started after ingesting a little bit too much you-know-what, but in reality, it’s quite the science-backed practice.
If you’re feeling zapped after a long day, it may have to do with an electron imbalance. This can happen because our modern lives actually starve us of the planet’s negative charge. By barefoot grounding, however, you can return to that source.
All you have to do is plop your toes on the grass, sand, soil, or in a natural body of water. Do it for 20 to 30 minutes, and for added benefit, turn your phone off!
This will allow you to reconnect to the Earth’s natural electrical field. Don’t believe the hype? Decades of research indicate that grounding is closely tied to reduced inflammation. This happens because your white blood cells become more engaged, speeding wound healing and easing chronic pain.
With consistent grounding or earthing, you can lower levels of the stress hormone cortisol, stabilize your nervous system, keep your heart healthier, and even improve scores on insomnia and daytime drowsiness measures.
What’s not to love?
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3. Blue Light Blockers
Let’s face it, we’re all staring at screens way more than we should be. Whether it’s the TV, the computer, our smartphones, or some other ‘device,’ we probably should be disconnecting more often than we do.
But here’s the good news. Although the blue light from these screens can mess with our brains, telling us it’s daytime when it’s actually bedtime, there’s a way to change that.
With blue-light blocking glasses, you can overcome this. If used consistently, they’ll keep your melatonin levels regulated, allowing for easier sleep when that time comes. In other words, deeper sleep and sharper days.
Just be mindful. Not all glasses work for everyone. Don’t overuse them either, as that can cause strain in healthy eyes. And, for added effect, make sure to dim your screens when you can, especially when using devices near bedtime.
The top brands to consider for blue-light-blocking glasses include Prospek, Livho, and Benicci.
4. Dopamine Showers
No, this doesn’t mean you drench yourself in chemicals of the brain.
What it means is using showers strategically to stimulate your brain in new and useful ways. How do you do this? It’s actually easier than you think. If you’re somebody who depends on coffee, try this next morning if you’re feeling groggy. Hop in the shower and blast the cold.
Now, obviously, the thought of cold water isn’t intriguing, but if you can start with short bursts and work your way up to 30 seconds of cold water, you’ll know why people swear by it. To get into the habit, take your shower as you normally would, and finish it up with cold water. This way, you get to enjoy it for the most part, and then end on a bang.
According to research, this cold water blast can surge dopamine levels in your brain by almost 300 percent, while increasing noradrenaline by over 500 percent. In other words, a significant change in your neurochemistry. It’s also a great way to reduce inflammation, if that’s a concern.
With cold, dopamine-surging showers, you’ll notice very real science-backed impacts. They include everything from greater cognitive alertness, resilience to stress, improved mood, more motivation, and, over time, indirect benefits for your sleep!
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5. SAD Circadian Therapy Boxes
Haven’t heard of these?
Essentially, SAD circadian therapy boxes are boxes for the winter blues. If you’re feeling down when the sun is waning and the days are shorter, you’re not alone. Seasonal Affective Disorder (SAD) affects millions of people, and while some people can move to warmer, sunnier climates, most do not.
With SAD boxes, however, you can mimic dawn’s beautiful glow, allowing you to realign your circadian rhythm. With just 30 minutes of 10,000-lux beams each morning, you’ll be surprised how much your mood improves.
So-called bright light therapy (BLT) has been linked to significant boosts in the feel-good neurotransmitter, serotonin, reduction in depression symptoms, and improvements in conditions like insomnia and even ADHD. Most boxes cost under $100, so if you’re looking for a solid but relatively inexpensive gift, this might be the one!
Take your time, do your own research, and look into the various ‘biohacks’ in this article. Likewise, you can always go online and find many groups and communities that are deeply involved in these things. You’ll learn all kinds of neat tidbits, tricks, and strategies you have to try to believe!
