Biohacking Your Way to All-Day Energy: 7 Tactics to Try
Feeling drained and sluggish throughout your days? Biohacks that optimize your biology can restore vibrancy and help you power through with steady energy. Biohacking refers to making simple lifestyle or dietary changes that “hack” your body’s systems to perform better.
Apply these biohacker tips to tap into abundant energy that lasts from morning to night:
Adopt a Fat-Focused Diet
Shift your diet to emphasize healthy fats while reducing starchy carbs and excess protein. Despite decades of low-fat dieting advice, fat provides the most efficient cellular fuel.
Increase intake of oily fish, avocados, nuts/seeds, olive oil, coconut and sustainably-raised animal fats. Ditch refined vegetable oils. Stay adequately hydrated and add mineral-rich sea salt.
Your mitochondria thrive when fueled by fat. These cellular power plants produce energy via ketones and fatty acid oxidation. With sustained fat intake, you’ll notice steady mental and physical energy minus dips and cravings.
Incorporate Intermittent Fasting
Intermittent fasting (IF) means condensing your mealtimes into a shorter window, such as the 16:8 method of fasting for 16 hours and eating within 8 hours.
IF promotes fat burning by allowing insulin to drop. Lower insulin triggers the release of stored fat for energy. Periodic fasting also enhances mitochondrial function and ketone production. You’ll experience focused mental energy and fewer hunger pangs.
Start with 12-14 hours fasting overnight, then gradually extend your fasted window. Listen to your body, get adequate nutrition during eating periods, and breakfasts with fat-rich meals.
Optimize Your Sleep
Sleep issues drain mental and physical energy. Prioritize getting 7-9 hours of quality sleep on a consistent schedule. Go to bed and wake up at the same time each day to align with circadian biology.
Make your bedroom a sanctuary free of screens and digital disruptions. Block out light and sound. Supplement with magnesium, glycine, CBD oil or tart cherry juice.
Quality sleep recharges your mitochondria, bolsters mental focus through glymphatic system cleansing, and allows fat burning hormones to maximize energy.
Photo by Ivan Oboleninov
Reduce Inflammation
Chronic inflammation sabotages energy production by impairing mitochondria, raising oxidative stress, and inhibiting proper hormone function. An anti-inflammatory diet and lifestyle is essential.
Eat more omega-3s, turmeric, greens, berries, garlic, green tea, and probiotic foods. Avoid refined carbs, excess alcohol and sugary foods that feed inflammation. Incorporate movement, meditation, sauna sessions, massage, and adaptogenic herbs like ashwagandha.
Controlling inflammation removes metabolic brakes, allowing your cells to produce energy efficiently.
Move Frequently Throughout The Day
Frequent low-intensity movement energizes by enhancing blood flow, oxygenation, lymphatic drainage, and mitochondrial biogenesis - the creation of new mitochondria.
Avoid prolonged sitting. Set a phone alarm to remind you to get up every 30-60 minutes. Take regular walking breaks, do micro-workouts (planks, air squats, etc), stand during phone calls, take the stairs, park farther away, and fidget.
These microbursts of activity motivate mitochondria to ramp up energy output.
Try Caffeine Cycling
Wean yourself off caffeine dependency by cycling consumption. Take a 2 week break, then add back green tea or coffee strategically.
Use only 1-2 servings before 2 p.m. Limit yourself to 3 days on/1 day off. On break days, have decaf green tea for antioxidant benefits without stimulation.
Cycling prevents overtaxing your adrenals. You restore sensitivity to caffeine’s energy benefits without burnout.
Optimize Your Mitochondria
Since mitochondria generate energy, optimizing their function is key. Support them with CoQ10, PQQ, ALA, NAD+, and acetyl-l carnitine. Exercise, cold exposure, heat exposure, and near infrared light also boost mitochondria.
A ketogenic diet provides fatty acids that mitochondria thrive on. Fasting, calorie restriction, and low protein diets activate “mitophagy” - clearing out old, dysfunctional mitochondria via autophagy while growing new super-efficient ones.
With nutritionally dense foods and targeted lifestyle biohacks, your mitochondria can produce endless energy all day long. Be consistent, and soon you’ll be vibrant, focused, and more productive than ever.
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