Top 10 Biohacks for Health in 2025: Practical Tips for a Healthier Life

Biohacking is the practice of making small, targeted changes to optimise our health, energy, and overall well-being. Think of it as a modern take on how our ancestors instinctively lived—balancing natural light, connecting to the Earth, and nourishing the body with clean water and food. In 2025, biohacking can range from simple lifestyle tweaks, like blocking blue light or using natural materials, to more advanced strategies, like red light therapy or intermittent fasting.

While some biohacks can be high-tech or costly, this article highlights the most accessible and practical approaches you can start with today—no expensive gadgets or extreme routines needed. Whether you're looking to improve your sleep, boost energy, or support your mental clarity, these science-backed strategies make biohacking approachable and practical for anyone aiming to live healthier in a fast-paced, modern world.

Here, we'll outline ten of the most effective biohacks for optimising your health. Each hack includes a practical tip to get started, the science behind why it works, any necessary precautions, and real-world examples from clients and personal experience.

1. Blue Light-Blocking Glasses

What it is:
If you're staring at screens all day or spending hours indoors under artificial lights, you may be "blue light toxic." Most of us are exposed to more indoor light than natural sunlight, which disrupts our nervous and hormonal systems, affecting metabolism, energy, sleep, and daily function.

How it works:
Blue light-blocking glasses protect your eyes and nervous system by filtering out harmful blue light, especially in the evenings. This simple biohack can support better sleep and overall health.

Practical tip:
Invest in high-quality blue light-blocking glasses, as not all of them actually work 100% of the time. I recommend 2 brands like Ra Optics (code LIVEVITAE10 for 10% off prices starting from $145) or EMR Tek - (code LIVEVITAE20 for 20% off prices starting from $89)

Precautions:
Not all blue light-blocking glasses are created equal. Look for trusted brands with proven technology.

For more on blue light-blocking, read my full article [HERE].

2. Grounding (Shoes or Sleeping Mats)

What it is:
Grounding, or "earthing," involves making direct contact with the Earth to absorb its natural electrons, which can reduce inflammation and improve energy.

How it works:
The Earth has a negative charge, and when we connect to it, we can absorb these electrons, which benefit our body's systems. Walking barefoot is ideal, but grounding shoes, mats, or rods can offer practical alternatives.

Practical tip:
Try grounding mats that connect to the Earth while you sleep. Earth Runners are a great shoe option for day-to-day grounding, and they've been my go-to for over a decade. Additionally, Rhizal shoes provide elegance with a casual grounding experience.

Real-life Results:

You should expect a subtle improvement in energy, better, deeper sleep, and reduced brain fog and inflammation. Many of my clients experience this from using the rod and wire grounding sheet.

Precautions:
Those with blood pressure should monitor levels, as grounding may help normalise blood pressure.

3. Red Light Therapy

What it is:
Red light therapy, or photobiomodulation, replenishes the body with healing wavelengths of light. This can counteract the effects of limited sunlight exposure due to indoor living.

How it works:
Red and near-infrared wavelengths stimulate mitochondria, promoting cellular energy, collagen production, and reduced inflammation. This is beneficial for skin, thyroid, hormone health, and injury recovery.

Practical tip:
Start with a small, portable device and aim for 10-20 minutes per session, keeping the light at a safe distance.

I recommend the Inferno or Firestorm models by EMR Tek. You can get 20% off with LIVEVITAE20. Their power output, quality design, use of the most evidence-based wavelengths, and competitive pricing make them a no-brainer.

Real-life Results:

This has revolutionised the skin health of many of my clients and improved healing after surgeries or injuries. Red light therapy is a biohack I recommend 100% of the time to clients.

Precautions:
Avoid excessive use, as too much red light or improper devices (flicker, nnEMF) can have adverse effects.

Check out my comprehensive article on red light therapy [HERE].

4. Filtered Water for Drinking and Showering

What it is:
Our water supply often contains pollutants like pharmaceuticals, pesticides, heavy metals, and microplastics. Using a filter helps remove these contaminants from the water you drink and bathe in.

How it works:
Filtered water reduces exposure to environmental toxins, protects the body's delicate systems, and supports hydration. Our ancestors consumed mineral-rich spring water, while modern filters purify without essential minerals.

Practical tip:
I recommend a shower filter (like the one I use [HERE} and a countertop water filter like the AquaTru for drinking water {HERE}.

Real-life Results:

When my clients switch to a high-quality filter, they experience superior benefits, needing to drink less and feel more energized. You can taste the difference.

Precautions:
Since filtered water lacks natural minerals, supplement it with mineral-rich foods and salt as needed.

5. Indoor Plants

What it is:
Indoor plants can naturally boost air quality and improve room oxygenation, creating a healthier, more energised indoor environment.

How it works:
Plants absorb carbon dioxide and release oxygen, mimicking the outdoor experience and adding visual life to your space.

Practical tip:
Easy-to-maintain plants like Boston ferns or snake plants are ideal for the home or office. Apps like Planta can help with plant care.

Real-life results:

I have added more indoor plants into my life, especially in the bedroom, where fresh air is priceless. My sleep is usually great, but I feel more energised upon waking.

Precautions:
None apart from providing the plants with TLC.

6. Non-Toxic Kitchen Equipment

What it is:
Swapping to non-toxic, durable kitchen tools can reduce your exposure to potentially harmful chemicals, especially if you cook frequently.

How it works:
Non-toxic materials like cast iron, stainless steel, and ceramic avoid leaching harmful chemicals into food, promoting safer and more nutritious meals.

Practical tip:
Start with one or two swaps, such as a cast iron pan or a bamboo cutting board, which is naturally antibacterial. I am a big fan of Xtrema ceramic cookware.

Real Life Results:

While health improvements are not automatic, clients who switch from plastic to glass containers or wooden cutting boards notice improved hormonal and skin health.

Precautions:
The upfront cost may be higher, but these tools last longer and are a worthwhile investment.

7. Cold Therapy

What it is:
Cold therapy, from cold showers to ice baths, activates the body's resilience, supporting fat-burning and mental clarity.

How it works:
Exposing the body to cold triggers metabolic benefits, reduces inflammation, and boosts circulation. The cold stressors your body and signal your nervous system to a healthy stressor, thus activating your vagus nerve.

Practical tip:
Start with a short cold shower or a simple face dunk in cold water in the morning. Then, move up to cold baths, outdoor rivers, lakes, or oceans.

In London, I really enjoy going to Hamstead Heath where there is 2 options and Banya No.1.

Precautions:
Those with specific health issues (fatigue, mitochondrial problems) should avoid extreme cold exposure until their resilience improves.

8. Heart Rate Variability (HRV) Tracking

What it is:
HRV measures the variability between heartbeats and provides insight into your body's resilience and readiness for stress.

How it works:
Higher HRV is linked to a well-regulated nervous system. Tracking HRV can help you make informed choices about exercise, rest, and stress management.

Practical tip:
You don't need fancy gadgets—a simple app like HRV4Training can provide valuable insights.

Real-life results:

I have personally tracked my HRV over the years. It is an invaluable cheap test to perform that has valuable practical application and helps guide you with any of the 9 biohacks listed here that have value by improving your health resilience.

Precautions:
Don't obsess over scores; aim for a general improvement trend over time.

9. Intermittent Fasting & Calorie Restriction

What it is:
Intermittent fasting and calorie restriction tap into the body's natural repair mechanisms, enhancing mitochondrial health and promoting cellular cleanup (autophagy).

How it works:
Both approaches promote health benefits linked to energy restriction, encouraging the body to maintain lean muscle, burn fat, and remove damaged cells.

Practical tip:
Start with a manageable fasting window and consult a health professional if you have specific health conditions.

Real-life Results:

Many clients practise a natural, self-regulated form of this. We often combine both approaches into one and further amplify it with supplements, exercise, or cold therapy.

Precautions:
Fasting isn't for everyone, especially those who are pregnant, breastfeeding, or managing chronic illnesses.

10. Natural Clothing Materials

What it is:
Switching from synthetic to natural materials for clothing reduces the skin's exposure to potentially harmful chemicals and supports skin health.

How it works:
Natural fibres like organic cotton allow the skin to breathe, minimising exposure to plastics and chemicals common in modern fabrics that disrupt your hormones.

Practical tip:
Consider investing in a few natural fibre basics. For casual wear, I personally love Sol Dept and the local brand in San Juan Del Sur, Nicaragua Osci Surf.

Precautions:
None—this simple change can bring lasting health benefits.

Summary: Start Small, See Big Results

Biohacking doesn't have to be overwhelming. Start with one biohack, like trying blue light-blocking glasses or grounding shoes, and gradually add more as you go. Each small change brings you closer to better sleep, energy, and well-being.

Remember, biohacking is about finding what works best for you. Take your time, track your progress, and enjoy the journey toward a healthier, more resilient self.