What's the best biohack you've found?

No real hacks. Being healthy (barring underlying conditions and diseases) does not require a massive time investment.

1. Mostly cook your own meals, eat mostly vegetables, fruits, nuts, some dairy (milk, cheese), maybe rice, and meat. Learn to use various spices so even if you cook bell pepper and onion and chicken three days in a row, it all tastes different. This requires < 30 minutes a day to cook and eat and clean (if single) and ~30 minutes a week to shop. Meals cost < $5/person/meal.

2. Walk or cycle everywhere you can, take the stairs and not the elevator (though if in a high-rise this may not be as reasonable). You have to think, not just act, this is a time to do that.

3. Don't skip exercising. Look into HIIT if you're truly time constrained, it's about the best bang-for-the-time exercise approach out there. Focus on bodyweight if you don't have time for weightlifting or other exercises. For a couple years I pretty much just did crunches, pushups, squats, and dips for 10-20 minutes each day. I wasn't the fittest I've ever been, but I wasn't bad off. Your back will thank you, too.

4. Sleep well, getting too little sleep is a surefire way to exhaust yourself and ruin your ability to make critical decisions.

5. Drink primarily water, for caffeinated drinks avoid sugar.

The food and exercise take up < 1 hour a day. Walking and cycling can actually save you time if the alternative is a short drive + parking. And you can always think while doing these activities. If you have underlying health issues that impact any of this, find alternatives or consult a doctor, don't let illness and injury persist if they can be resolved.

I've realized that vitamin D is super important to my overall happiness, I now supplement with D3 and get outside for at least 30 mins in the middle of the day.

Additionally I have invested in a small home gym setup (bench, adjustable dumbbells, and a yoga mat) and followed Matt Might's least-resistance philosophy approach to muscle building [1].

[1] https://matt.might.net/articles/hacking-strength/

>As a founder, I've noticed I continuously have less and less time to focus on my health.

The first sentence of the thread makes me wonder if the low-hanging fruit (or "biohack") in this case, is to get away from this situation.

Classical conditioning works on yourself, for good or evil. Beware it happening unintentionally.

It's boring, but stay hydrated!

If you are sensitive to being hyper/attention deficit with caffeine but still feel like you need it consider taking it with l-theanine.

If you find yourself relying on caffine and you want more control, stop drinking coffee or soda and take pills/measured powder doeses. It's taboo, but you want to isolate it from the conditioning of the ritual/taste/mouth feel. If it turns out you really want those things there are ways to get them that are healthier and often they are just as powerful as the drug itself.

Be intentional with your daily habits. It doesn't matter what you do, but daily rituals have a lot of power over establishing your attitude and mindset. Be mindful of what your habits cause in you, and change them if you don't like it.

Caffeine and other addictive stimulants will require escalating dosage with time. You can quit every few months to partially reset that. Returns diminish and if you find yourself here, rethink your life.

By default, if you feel weary rest for a few minutes then re-evaulate. If you never let the endorphins wear off you never know how badly you have hurt/worn out yourself. This goes for a lot of things, take a few minutes sit and be mindful to see what your body needs.

Keep up your core strength. You need it for everything and it saves your back.

If you take a hard spill/fall. STAY DOWN for a few minutes if it is safe, until your heart rate falls down and you can actually take an inventory of your body without endorphins running through it. This will consistently result in injuries being less severe. You can do a lot of extra damage to yourself while endorphins are painkilling you.

Not drinking too much. Regular exercise at the gym, three days a week. Getting on better with your associate employee contemporaries. Eating well, no more microwave dinners and saturated fats.

I sit in front of a 10,000 lux light box for about 30 minutes at the start of each morning which has profoundly improved my mood and overall happiness. There’s a ton of evidence for the use of light therapy to treat Seasonal Affective Disorder (a form of depression that hits in the winter months) and emerging evidence pointing to its efficacy year round for mood enhancement and circadian rhythm regulation. And as long as your light has a built in UV filter (most do), it’s side effect free.

I’ve had poor posture all of my life and learning about transverse abdominis activation has been the most useful for correcting it, particularly anterior pelvic tilt. That and using standing desk periodically through the work day. I also keep my guitar next to the desk, picking it up and playing helps me snap into better posture.

Additionally, grip strength training has helped me a lot preventing wrist RSI.

Diet is #1, meal prep, less sugar and carb intake and fasting. You'd be surprised how your body reacts when you replace it's fuel supply.

#2 get your hormones checked, testosterone/estrogen, tsh, etc. These gradually decrease with age, and imbalance is bad. This is more "controversial" but TRT treatment works, is proven with several studies and there is a big big line between supplementing Testosterone vs abusing it - something like 100-250mg injected a week is therapy levels while 500-1gram a week is not and considered "abuse."

#3 patterns and patterns. Your health is within your control, going for convenience can be harmful and also "expensive" vs having meals prepped, gym/workout time scheduled and having your body checked for preventable or treatable disorders. A pinch of prevention is worth a pound of cure.

When possible walk, don't sit behind your desk. Have a thorough medical checkup each year. Eat good (organic) food, in reasonable quantities. Drink very few alcohol or drugs.

Recently--going longer without food (fasting) is helping me change my relationship with food; I'm more aware of how I feel after eating certain foods, more aware of my impulses to treat stress with food (to escape emotions, responsibilities, and I'm sure there's more--this habit goes way back), and I no longer feel compelled to always have food with me on outings. The latter is liberating--not only food-wise, but in other ways I need fewer and fewer "safety blankets" and can focus on doing one thing at a time. I feel like I'm making better use of the food I eat now, rather than rushing it through my system (I used to eat "early and often" and now I'm aiming to approach the asymptote from the other side).

Cold showers. Focus all day, plus drastically decreased stress. It just makes an enormous difference for me.

Also, take a fiber supplement. The gut- brain connection is a real thing and a little fiber can go a long way to making you feel great

Drink 500ml of water as soon as possible after waking up.

Dehydrated brains make bad decisions.

The amount of carbs I eat is inversely correlated with my overall mental and physical health.

Strawberries are 5 calories each. Eat them instead of whichever processed carb snack you usually eat.

A "Half Round Foam Roller" is indispensable to bring rear-arching flexibility to any part of the spine. Lie on it in bed after spending hours sitting. Have it placed against the lower spine. It can even be used lengthways along the entire spine.

... can also use it while driving.

What has worked for me:

- Changing my food environment to be more health-focused. I.E. don’t have sweets and alcohol at home.

- Using a meal prep service. Something like Blue Apron, or a health-focused community cook where I picked up weekly meals.

The biggest thing for me is using only async communication methods and not responding right away except if there's a problem.

Eat less. Eat better. Breathe better.

Lifting heavy with free weights.

Keep a close eye on testosterone levels and consider TRT if they are low.

Drink lots of water