Biohack Your Health for Free: Simple, Science-Discover free, science-backed biohacks to improve your health. From better sleep to mindful eating, explore simple, effective lifestyle changes to feel younger and healthier.
By Sanj Pathak, Let’s Grow Young
Free health biohacks
Discover free, science-backed biohacks to improve your health. From better sleep to mindful eating, explore simple, effective lifestyle changes to feel younger and healthier.
Listening to your body is a real skill, but if you ignore what it’s telling you, it’ll eventually shout loudly enough to make sure you get the message.
My “get the message” moment came a few years ago when I collapsed at Finchley Road Tube Station in London on my way to work. It was the result of years of stress, neglecting both my physical and mental health, and being on a constant treadmill of striving for more—no matter the cost.
I knew I needed big changes, but I wanted to make changes based on science-backed wellness tips. So I completed a course in Wellbeing, Health, and Nutrition at Harvard Medical School and became a certified coach through the Jay Shetty Certification School. I also started learning about biohacking, only to realize it had become overly commercialized, often focused on pricey products rather than sustainable health improvements.
A few years later, I’ve reversed my physical and mental health decline and even “aged backward.” I’m 47 but now have a biological age in my mid-30s. Through science-backed, natural health practices, I’ve crafted a new approach that focuses on lifestyle changes rather than costly biohacks.
As a 47-year-old dad of two, if I can do it, so can you. And the best news? It’s free! These free biohacks for health have helped me feel better than ever, and they can work for you, too.
I’ve experimented with everything from hyperbaric chambers to mushroom coffee, but I’ve learned that the simple, free things are the most effective. Here’s how you can biohack your health, naturally and at no cost.
Nutrition
Focus on nutrient-dense, whole foods, and eat until you’re 80% full. Limit ultra-processed foods, as they’re often low in nutrients.
Exercise
- Walk at least 30 minutes a day.
- Include one high-intensity workout a week.
- Do a lower-intensity (Zone 2) workout.
- Practice resistance or muscle-strengthening exercises.
Sleep
Aim for 7–9 hours of quality sleep each night.
Stress Resilience
Stress affects the whole body. Deep breathing helps counter the fight-or-flight response, and practicing gratitude fosters a positive mindset.
Social Connections
Surround yourself with people who support and uplift you. Your social circle impacts your health in many ways.
Alcohol
If you don’t drink, there’s no need to start. If you do, drink in moderation to avoid negative health effects.
Many people focus on lifespan (years lived) rather than healthspan (years of good health). Life expectancy averages 80 years, but for most, only 66 of those years are healthy. Don’t wait until your body forces you to make a change—start now with these free, science-backed wellness tips, and you’ll see transformative results over time.
