My favourite daily biohacks
Here are some of the small daily habits I personally use to reduce:
Inflammation
Glucose spikes
Cortisol levels
They’re simple things that fit into everyday life.
Morning
The aim in the morning is to wake the body gently, support hydration, and stabilise energy for the day ahead.
Hot water with lemon and ginger
A simple way to rehydrate after sleep and gently wake up digestion.
Get daylight early
Step outside within the first hour of waking. Natural light helps regulate your circadian rhythm and energy levels.
Coffee with support
Adding healthy fats such as MCT oil and collagen can help soften the blood sugar spike from coffee and kickstart your metabolism.
Eat a savoury breakfast
If you eat breakfast, favour protein and healthy fats such as eggs, avocado or yoghurt to support stable energy.
Midday
Midday habits focus on blood sugar balance, digestion and nervous system support.
Apple cider vinegar before meals
A tablespoon diluted in water before meals helps reduce glucose spikes.
Eat in the right order
Start with vegetables, then protein and fats, and finally starches. This slows sugar absorption and supports steadier energy.
Move after eating
Even a few squats, lunges or a short walk after meals helps regulate glucose and digestion.
Pause and breathe
Two minutes of slow breathing can calm the nervous system and reduce cortisol.
Evening
Evening habits aim to reduce stimulation and support recovery.
Eat dinner earlier when possible
Giving the body time to digest before sleep supports recovery and metabolic health.
Focus on whole foods
Prioritise vegetables, protein and healthy fats to nourish the body without large glucose spikes.
Legs up the wall
This simple position helps the body relax and can improve circulation before bed.
Prioritise sleep rhythm
Going to bed around the same time each night helps regulate hormones, energy and recovery.
Always do this…
Here are some further hacks you can try to add to your day
Avoid highly refined seed oils where possible
These can trigger inflammation and oxidative stress.
Seed oils include: sunflower oil, rapeseed oil, safflower oil, soybean oil, canola etc.
Good alternatives: olive oil, coconut oil, ghee, grass-fed butter
Avoid oat milk and conventional oats
These convert into sugar and frequently contain harmful pesticides.
Good alternatives: full-fat milk, raw milk, coconut milk, tigernut milk
If your goal is to support weight-loss, apple cider vinegar may help
Drinking a glass of water with a spoonful of apple cider vinegar 15-30 minutes before a carb-heavy meal may help stabilise blood sugar, increase satiety and reduce fat storage.
Add a moment of stillness
At least once a day, take some time to calm your nervous system. This will help your body move from “fight-or-flight” to “rest-and-digest”. This will reduce inflammation, improve mental clarity and boost recovery.
Common hacks: 30 seconds cold shower at the end of your hot shower, 2 minutes of deep breathing, humming or singing.
Simple biohacks aren’t about doing more.
They’re about doing a few helpful things consistently.
Try a few of these hacks and see how you feel.
If they feel good, keep them.
Something not quite working? Drop it. That’s ok.
Small daily habits may seem simple, but over time they can make a powerful difference.
Start here
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Start here 〰️
If your energy, digestion or stress levels feel unpredictable, a good place to begin is The Energy Reset.
A simple guide designed to help stabilise energy and support the Belly–Brain–Bowel system.