10 Easy and Free Biohacking Tips you can Do at Home to Optimize Your Body!

Welcome to all the lovely new faces around here, I'm so happy you are here 😎

Ok, before we jump right into "biohacking;" I want say that the internet has gone a little too far IMO. I'm not a fan of the term, it should be more about "body optimization" rather than "hacking" like you are a machine...but from a science POV I do understand where they are coming from.

If you are looking to optimize your body, try incorporating 1-2 of these tips into your life this week - try to keep consistent until Christmas and you've got yourself a new habit 👏🏼👏🏼👏🏼

Body Optimization involves making small, incremental changes to your lifestyle to optimize your body and mind.

Here are 10 easy and free biohacking tips you can try at home:

1. Practice Deep Breathing:

   • Engage in deep, diaphragmatic breathing to reduce stress and improve oxygenation. Try 10 deep breaths before you get of bed in the morning ✅
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   • Cold Exposure:
   • Take a 3 min cold shower to stimulate circulation and boost metabolism ✅
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   • Intermittent Fasting:
   • Experiment with intermittent fasting, such as a 16/8 fasting window, to support metabolic health and promote cellular repair (premenopausal women this is not for you)✅
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   • Stay Hydrated:
   • Upon waking drink a large glass of lemon water with a generous pinch of sea salt ✅
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   • Sunlight Exposure:
   • Within 30 mins of waking get outside without sunglasses or sunscreen and let the natural sunlight set your circadian rhythm ✅
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   • Blue Light Management:
   • Limit exposure to artificial blue light, especially 2 hours before bedtimeConsider using blue light filters on screens ✅
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   • Mindfulness Meditation:
   • Even 5 mins per day has been shown to reduce blood pressure and help regulate stress. The Physio Julie app has a few guided mediations to play on repeat 🙏
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   • Optimize Sleep Hygiene:
   • Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Try to go to bed at the same time for 7 days straight - it's amazing what this can do for you ✅
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   • Bodyweight Exercises:
   • Incorporate bodyweight exercises like squats, push-ups, and planks into your routine for strength and mobility. These are totally free and you don't need any space✅
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2. Healthy Nutrition:

   • Focus on a balanced diet with plenty of fruits, vegetables, and whole foods. Try eliminating all processed foods for 7 days and see how you feel ✅
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   • Remember, Body Optimization is a personal journey, and what works for one person may not work for another. It's essential to listen to your body and make changes gradually.
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   • Additionally, if you have any pre-existing health conditions or concerns, it's advisable to consult with a healthcare professional before making significant lifestyle changes.

If you are interested in fully optimizing your body, my program on the Physio Julie platform dives deeper into each area.

Check to see if it's right for you here

Have an amazing week my happy people and I'll see you back here on the blog next week!

Keep Moving,

Julie xo