‘I’m a Biohacker, and Here Are 5 Biohacking Tips You Should Know to Help Increase Longevity’

If you're a lover of all things wellness, you likely also love learning about how to live a long, healthy life. Sure, your genetic makeup is partially responsible for your lifespan (about 25 percent, to be exact), but there are also plenty of lifestyle factors that contribute to your longevity, too—like the foods you eat, exercise and sleep you get, and the stress you (hopefully) manage.

But how can you tell if the habits you're incorporating are benefiting your health long-term? Turns out, there is a way, with something called "biohacking."¹ This term is used to describe the practice of monitoring your health data with modern biotechnology—to see which habits actually improve markers like metabolism, blood pressure, heart rate, and overall well-being over time.

To learn more about biohacking, what it involves, and how it can help support your longevity, we spoke with Tim Gray, the UK's leading biohacker expert, podcast host of Health Optimisation, and founder of the Health Optimisation Summit (which is launching its USA edition in Austin, Texas on April 12 and 13).

Here, Gray shares his top five biohacking tips that anyone can incorporate for a longer, healthier life.

What is 'biohacking?'

Biohacking is essentially like running a personal biology experiment. As you incorporate more health practices into your daily life, biohacking encourages using tech like digital trackers, smartwatches, your phone, and other wearable devices to track various health metrics. The goal is to determine which practices are working for your body, and which ones you need to adjust.

"Biohacking is about taking control of your body using science, technology, and ancestral wisdom. It's not just about throwing random supplements at a problem; it's about tracking and testing [health metrics and products], and seeing what works for you as an individual," says Gray. "That could mean using a sleep tracker to measure deep sleep, adjusting supplements based on real-time data, or using red light therapy to boost [muscle] recovery," he adds.

Gray says that anyone can benefit from biohacking, whether they're an athlete, entrepreneur, busy parent, or just someone who wants more energy, better focus, and a longer, healthier life. "Instead of waiting until something goes wrong, biohacking lets you take a proactive approach to health," he adds.

With that said, here are some of Gray's favorite biohacking strategies to support longevity in particular.

5 biohacking tips to help boost longevity

Gray says biohacking should feel easy and not overwhelming—starting with small, simple actions can make a big difference. Here are some strategies he recommends.

1. Combine movement with morning sunlight exposure

Sunlight and exercise are two important factors for overall health. To that end, Gray suggests going for a "10-minute walk outside as soon as you wake up." Sunlight exposure first thing in the morning can help regulate your circadian rhythm (i.e., your sleep-wake cycle), helping you feel more awake and alert during the day and sleepy at night.² Research has shown that regulating your sleep, along with getting enough shut-eye each night, can help you live a longer life.³

Adding exercise can also help boost your body's levels of the "feel-good" hormone dopamine, while walking, in particular, can help improve circulation and cardiovascular health—both of which are key factors to living a long, healthy life.⁴

It's not always possible to get outside every morning, especially if you live in a place with cold, dark winters or little access to safe walking paths. But going out for small morning walks when it's sunny, even just a few days a week, can help you feel better overall. And if you don't have access to morning light? Gray suggests light therapy in the form of a lamp or mask. Our recommendation? We really like the HappyLight Mini Light Therapy Lamp from Verilux ($40).

2. Drink water with minerals in the morning

Instead of drinking plain water in the morning, Gray likes to add a pinch of salt and a squeeze of lemon to his H2O to help boost his intake of essential minerals like sodium and potassium. Both are considered electrolytes, or minerals that help balance the fluids in your body. So if you frequently wake up dehydrated (e.g., with a dry mouth and lips or a headache), you might want to try this hack and see how you feel.

Dehydration is associated with several negative health outcomes for older adults, including electrolyte imbalance, kidney and blood pressure concerns, and heart problems.⁵ This is why drinking electrolyte-infused water—or adding salt and lemon juice to your water—might be better than "just guzzling tap water" in the mornings, Gray adds. But of course, hydrating with plain ol' water is always encouraged, too!

Tracking your heart rate and blood pressure with wearable technology can help you determine if you're properly hydrating throughout the day.

3. Try stacking breathwork and cold exposure

Another habit-stacking tip that Gray loves? "Do controlled breathing while in a cold shower or using ice therapy," he says. "It builds stress resilience, boosts dopamine, and improves circulation."⁶ Not only will this combo help you feel more awake, but research shows it has some beneficial effects on the brain and nervous system. For example, breathing exercises can improve cognitive functioning (especially for those who've experienced a stroke), and slow, deep breathing is an effective cognitive training method to reduce dementia risk in older adults.^7,8

Jumping into a cold plunge pool isn't just for show, either. According to Gray, submerging your body into freezing water helps stimulate something called hormesis—controlled amounts of stress that are beneficial to the body.⁹ (Other examples of this include short bursts of high-intensity exercise and sauna therapy.)

Exposing your body to cold temperatures—through a shower, ice, or swimming in a cold body of water— may also help reduce inflammation and decrease cortisol levels, aka your body's stress hormone. Studies have shown that chronically high levels of both inflammation and cortisol can increase your risk of conditions like cardiovascular disease, cancer, diabetes, autoimmune disorders, and neurodegenerative disorders like Alzheimer's disease.^10,11

4. Delay breakfast slightly for an energy boost

Studies on the benefits of intermittent fasting have been mixed over the years. But turns out, we all fast naturally without realizing it: when we're asleep at night. Gray tries to use this natural fast as an opportunity to adjust his meal times. He suggests slightly "delaying breakfast to allow for that natural fast overnight." This could look like drinking water right as you're awake, but waiting 30 minutes or so before eating something, to give your gut time to wake up.

Keep in mind that intermittent fasting is not for everyone. While some research points to fasting improving things like metabolic health, other studies have found that delaying meal times could be detrimental to overall health and well-being, especially for those with underlying conditions like diabetes or low blood sugar (hypoglycemia).^12,13 Plus, most studies on fasting have been done on animals, not humans, so it's hard to say whether the practice has a positive effect on human longevity specifically.

If you're interested in trying some type of fasting to see if it helps your energy levels and gut health, reach out to a healthcare provider first to see if it's right for you. And remember, in terms of longevity, giving your body enough nutrients every day is most important.

5. Use wearable technology to track health data

You don't need the fanciest equipment to keep track of your health measurements. In fact, if you already wear a Fitbit to log your workouts, or an Oura Ring to track your sleep, you're already participating in some form of biohacking. Gray says this incorporation of technology can provide crucial feedback about what health practices are (or are not) working for you.

For example, Gray likes to use a sleep tracker ring called UltraHuman. "I track my sleep and optimize supplements based on my deep and REM sleep (i.e., the stage of sleep when most dreams occur) data," he adds. "If my heart rate variability (HRV) drops or my sleep is off, I adjust my routine—maybe more magnesium, a shift in meal timing, or cutting screen time earlier," he adds. He also uses body composition analysis tools—like HUME Health—to track changes like body fat and muscle mass in real time as a way to see which workouts are effective for him.

Some other products Gray suggests trying to help optimize your health and longevity include:

• DNA and blood tests to make sure the vitamins and supplements you take improve your levels
• Grounding mats, which mimic planting your bare feet on the earth to help relieve stress¹⁴
• Air purifiers to help reduce indoor air pollution if you're inside for long periods
• Glucose monitors, which Gray says are not just for people with diabetes, but for anyone who wants to know how their body responds to certain foods and stress

The bottom line

"The goal with [biohacking] isn't to 'hack' your aging—it's to work with your body's natural repair mechanisms to delay decline and keep you thriving well into your later years," says Gray. In other words, it's not just about extending lifespan but also about feeling well throughout your life, too.

"This is exactly what we focus on at the Health Optimisation Summit," Gray adds. "Whether you're just starting out or deep into the biohacking rabbit hole, you'll walk away with insights that actually change your life."

The 2025 Health Optimization Summit: USA Edition will take place April 12-13 in Austin, Texas. For more information on location, speakers, and how to purchase tickets, click here.