The Beginner's Guide to Biohacking for Inflammaging and Recovery

What is Biohacking?

Simply put, biohacking is the practice of making small, incremental changes to your lifestyle to achieve peak performance, improved health, and overall well-being. It encompasses a wide range of techniques, from improving sleep and diet to experimenting with nootropics (substances that improve brain function).

Biohacking isn't just for tech enthusiasts—it's for anyone who wants to improve their body's performance and longevity. The term might sound futuristic, but many biohacks are simple practices grounded in ancient wisdom or cutting-edge science.

Common Biohacks: simple yet effective

1. Intermittent Fasting
   One of the easiest and most popular biohacks, intermittent fasting involves alternating periods of eating and fasting. This method gives your digestive system a break, improves insulin sensitivity, and helps reduce inflammation. Over time, this can aid in weight loss, improve mental clarity, and combat chronic inflammation that accelerates aging.
2. Cold Therapy
   Submerging yourself in cold water or taking cold showers can activate your body's brown fat, which helps burn calories. Cold therapy is also known to reduce inflammation, enhance muscle recovery, and improve sleep. It's a simple yet effective biohack to boost overall recovery and resilience.
3. Functional Mushrooms
   From Lion's Mane to Reishi, mushrooms have taken the wellness world by storm. These fungi aren't just trendy—they’re amazing boosters for the immune system and brain health. Lion’s Mane is particularly known for boosting cognitive function, while Reishi is celebrated for its anti-inflammatory and adaptogenic properties. Regular use of functional mushrooms can be a potent strategy against inflammaging.
4. Red Light Therapy
   Red light therapy uses low-wavelength red light to stimulate skin cells and promote healing. It’s becoming increasingly popular for reducing inflammation and promoting muscle recovery. This hack taps into your body’s natural repair processes and can also be used to enhance collagen production and improve skin health.
5. Nootropics
   If you're looking for an extra edge in focus, memory, or creativity, nootropics are worth exploring. From natural compounds like ginseng and L-theanine to more advanced nootropics, these brain-boosting supplements help enhance cognitive function, making them an ideal biohack for peak mental performance.

What is Inflammaging?

Inflammaging refers to chronic, low-level inflammation that happens as you age, accelerating the aging process and making the body more vulnerable to age-related diseases like Alzheimer's, heart disease, and cancer. Inflammaging is often triggered by poor diet, chronic stress, lack of sleep, and environmental toxins.

Signs of Inflammaging:

• Fatigue and low energy
• Weight gain and difficulty losing weight
• Joint pain and stiffness
• Brain fog and reduced cognitive function
• Digestive problems like bloating or indigestion

Combat Inflammaging with Biohacking

While aging is inevitable, biohacking offers ways to slow down the inflammaging process. Here are some of the most effective biohacks to reduce chronic inflammation and promote a more youthful, vibrant you:

1. Anti-inflammatory Diet
   Adopting a diet rich in anti-inflammatory foods is a cornerstone of biohacking. Focus on whole, unprocessed foods, like leafy greens, nuts, seeds, oily fish (like salmon), and antioxidant-rich berries. Our 5-day biohacking bundle focuses on exactly these types of foods, designed to reset the body and reduce inflammation.
2. Gut Health Optimisation
   Chronic inflammation often starts in the gut. Introducing probiotics and fermented foods like kefir, kimchi, and sauerkraut can balance your gut microbiome and reduce systemic inflammation. This is where our focus on nutrient-dense, gut-friendly meals comes into play, supporting both digestive health and overall vitality.
3. Mindfulness and Meditation
   Chronic stress is one of the biggest drivers of inflammation. Meditation and mindfulness practices can help reduce stress, balance cortisol levels, and improve your mood. Daily mindfulness routines, even for just 10-15 minutes, can significantly reduce inflammaging.
4. Sleep Hygiene
   Poor sleep has been linked to increased inflammation. Ensure you’re getting 7-9 hours of quality sleep every night to ensure your brain cells renew energetically each day. Create a relaxing pre-bed routine. Consider detoxifying your sleep environment—no blue light before bed, calming teas, and a good mattress can make all the difference.
5. Supplements and Functional Foods
   Supplements like omega-3 fatty acids, turmeric (curcumin), and magnesium are known to reduce inflammation. Functional mushrooms, like those included in our Biohacking Bundle, support the immune system and help your body cope with stress.

Recovery Hacks: Fast Track Your Healing

Whether you're recovering from intense workouts, illness, or simply need to boost your immune system, these biohacks are designed to accelerate recovery. 

1. Cryotherapy and Ice Baths
   Intense cold can reduce muscle soreness, improve circulation, and decrease inflammation, making it a fantastic recovery hack. Just a few minutes in an ice bath or cryotherapy chamber can help you bounce back faster after strenuous exercise or periods of high stress.
2. Active Recovery and Movement
   Gentle movement, such as yoga, stretching, or walking, can stimulate blood flow and promote healing. Rather than resting completely, active recovery helps flush out toxins and delivers more oxygen to your muscles, speeding up recovery time.
3. Magnesium and Epsom Salt Baths
   Magnesium is crucial for muscle recovery and relaxation. Soaking in an Epsom salt bath allows magnesium to be absorbed through the skin, helping relieve muscle aches and improve sleep quality.
4. Herbal Adaptogens
   Adaptogens like ashwagandha, Rhodiola, and holy basil are natural substances that help your body adapt to stress. These herbs reduce cortisol levels and support the adrenal system, making them powerful tools in the recovery process.
5. Nutrient-Rich Hydration
   Proper hydration is key for recovery. Electrolytes like potassium and magnesium are essential to rehydrating after exercise, but you can also biohack your hydration with nutrient-dense smoothies and cold-pressed juices. Our bundle includes fresh juices packed with vitamins and minerals to boost recovery and support overall well-being.

5 Actionable Steps to Start Biohacking Today

1. Incorporate intermittent fasting into your routine – Try to aim for 12-14 hour fasts between your last meal the day before and first meal the following day. You can increase this to 16 hours is if it feels right for your body.
2. Add functional mushrooms to your diet – Include them in hot drinks with water, juices or smoothies.
3. Cold exposure – End your showers with a burst of cold water or try an ice bath or cold dip once a week.
4. Prioritize sleep and recovery – Create a calming bedtime routine and aim for 7-9 hours of quality sleep.
5. Adopt an anti-inflammatory diet – Eat more plant-based foods, omega-3 rich sources, and avoid processed sugar.

In conclusion, biohacking isn’t about radical changes, but about making small, science-backed adjustments that can lead to big transformations. With our Biohacking Bundle, you're perfectly positioned to embark on this journey. Receive an anti-inflammatory meal plan, inflammaging skincare solution from eyeam, a functional mushroom blend from Sixways and a free pass to biohacking recovery services including ice baths, infra-red saunas, cryotherapy, lymphatic drainage and more at Rebase. Tailored to help you optimize your health, combat inflammaging, and recover faster. Book yours by selecting a meal plan from our options here and using the code BIOHACK to receive your bundle + 15% off your order.