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7. What Is Biohacking and How Can You Benefit From It?

Biohacking is an interesting and powerful word in any world. But what does it mean in the world of nutrition? Biohacking often involves customising one’s diet to optimise cellular nutrition, improving the functional nature of the body to effect greater cellular metabolism and energy production. This takes time and consistent effort and there is no single short-term hack that can suddenly shift your system and improve your health. Any or all hacks, however big or small, have to be used consistently to give you significant, palpable results. Nutritionist Anupama Menon shares some simple health and dietary hacks that could improve cellular nutrition and health:

Give your Day a Healthy Start

Follow a regimen of 12-hour intermittent fasting for five days, interspersed with two days of 16-hour fasting. It's important to note that while two days of 16-hour fasting are manageable, extending beyond that is not advisable. The alternating 12-hour and 16-hour fasting schedule promotes results and sustainability. Start your day with a high-protein breakfast, providing 25-35 gram of protein to trigger protein synthesis and aid in efficient fat breakdown.

Consider these meal options:

? 2 whole eggs, 4 egg whites, ½ cup yoghurt/curds
? 2-3 dal chillas, 1 cup curds
? 1 cup sprouts, 100flour
? 1 scoop whey protein, 2 egg whites
? 100g panir, 1 cup milk
? 2 soya rotis (soya flour: whole wheat atta mix), 1 cup curd

Additionally, make sure that you eat your breakfast, lunch and dinner at the same time every day of the week, with breakfast being the heaviest at about 550 kcal and lunch and dinner having similar calorie counts at about 350–400 kcal each.

Note: The net calorie intake needs to be proportioned based on exercise, metabolism, gender and metabolic requirement.

Control your Exposure to Light

Light exposure is as important as dark exposure. Exposing yourself to the early morning sunlight and bright bulb lights is very important for the first 10-15 minutes after you wake up, with the light flooding your eyes. 16 hours later, dark exposure becomes important, so even if the lights in your room aren’t completely off, dimming them to the least possible is very important.

Note: This light-to-dark exposure is great for tuning your circadian cycle to its best for better mental wellness, focus and powerful sleep night after night.

Don’t Miss the Vitamins

Omega 3, magnesium, vitamin D and B12 are the supplements no adult can compromise on. They is best taken along with a good brand of multivitamin-mineral complex that is gender- and age-appropriate.

Rest and Recovery is Important

Recovery from exercise is as important as the exercise itself. Too much exercise without recovery can harm your body by breaking down your muscles. It’s important to titrate your body type, muscle quality, and exercise progression to the amount and kind of exercise you do and the results you obtain from it.

The best place to begin is cardio for the first 4 weeks, and then slowly build in your strength and muscle training from 40 minutes a week to up to 160 minutes a week. This could take anywhere between 3 and 8 months. Do not stress or hurry and take your time to build in your exercise routine.

Consistent effort brings long-term results. Your body is unique. When you begin a health journey, learn all that you have to, but adapt to what works for your body. Learn to read the signs. If you do not wake up fresh after a good night’s rest, your body is not recovering after exercise, and you are tired and fatigued in spite of a high-protein, low-carb diet, however potent your routine may seem, it may not be right for you. You need to tweak and change what’s not working. And finally, be patient; if you are doing everything right and eating clean, results will follow. That’s just basic body physics!!