Simple Bio-hacks to optimize your health
A few weeks ago, I attended the Health Optimization Summit in London—a gathering of forward-thinking experts, wellness enthusiasts, and health professionals exploring the latest tools for living and feeling better.
While some topics were high-tech and complex, what struck me the most were the simple, everyday practices anyone can start using to boost energy, support longevity, and feel their absolute best.
Here are four bio-hacks you can incorporate into you every day routine - no complicated routines or overwhelming protocols required.
1. Nose Breathing
We often overlook something as simple as how we breathe, but it makes a huge difference in how our bodies function.
How to Do It:
Practice breathing through your nose, even during light movement or exercise.
Try the 4-7-8 method: Inhale through your nose for 4 counts, hold for 7, exhale through your nose for 8.
If you breathe through your mouth at night, consider safe mouth taping or nasal strips to encourage nasal breathing while you sleep.
Benefits:
Increases oxygen uptake and improves lung function.
Produces nitric oxide, which relaxes blood vessels and supports circulation.
Calms the nervous system, reducing stress and improving sleep quality.
Can even enhance focus and athletic performance.
2. Hydrogen Water
Hydrogen-infused water has been gaining attention for its powerful antioxidant properties.
How to Do It:
Use a hydrogen water bottle or tablet to infuse molecular hydrogen into your drinking water.
Drink it fresh—ideally within 10–15 minutes of preparation.
Start with one serving a day and increase if desired.
Benefits:
Acts as a potent antioxidant, reducing oxidative stress and inflammation.
Supports better energy levels and quicker recovery after workouts.
May help protect against aging by neutralizing harmful free radicals.
3. Red Light Therapy
Red and near-infrared light therapy has been shown to boost energy production in your cells, helping your body function and heal more efficiently.
How to Do It:
Use a red light panel or handheld device for 10–20 minutes, 3–5 times per week.
Keep it about 6–12 inches from your skin.
Focus on your face for skin benefits or on sore muscles/joints for recovery. (I use a mask every morning)
Benefits:
Stimulates cellular energy (ATP) production, improving healing and regeneration.
Supports collagen production for healthier skin and reduced fine lines.
Helps reduce muscle soreness, joint pain, and inflammation.
Can improve mood and sleep when used consistently.
4. Sauna Therapy
Whether you choose a traditional or infrared sauna, the benefits of heat therapy go far beyond relaxation.
How to Do It:
Start with 10–15 minutes, 2–3 times per week, and build up gradually.
Hydrate before and after - add electrolytes if you’re sweating heavily.
Alternate with cold therapy (like a cold shower after) for an extra circulation boost (if desired).
Benefits:
Improves cardiovascular health and circulation.
Promotes detoxification through sweating.
Supports stress relief, relaxation, and better sleep.
Linked to lower risks of heart disease, dementia, and all-cause mortality in studies on regular sauna use.
What I love about these bio-hacks is how accessible they are. You don’t need to change everything at once. Pick one, try it consistently, and see how you feel.
Health optimization doesn’t have to be overwhelming or reserved for elite athletes—it’s about layering in small, sustainable changes that help you feel more energized, resilient, and alive.