Biohacking at home: a beginner's guide

Biohacking sounds futuristic, but the most effective upgrades are simple and evidence-based. You can start in your living room this week.

Light

Get bright daylight within an hour of waking and reduce blue light after sunset. Your circadian rhythm sets the tone for energy, mood and sleep.

Temperature

Contrast showers, warm baths and far-infrared warmth all train the body's ability to adapt. Start gently and listen to how you feel.

Recovery

Recovery is where progress happens. Prioritise sleep, take short breathing breaks during the day and use tools that help you relax after training or long days at the desk.

Measure, then adjust

Track one thing at a time, such as sleep duration or resting heart rate, for two weeks before changing anything else.