Biohacking on a Budget: Improve Your Health without Overspending
Biohacking is a trendy buzzword these days, but it’s really just about using various tools and techniques to optimize your health. But before you go crazy racking up your credit card bill with fancy gadgets and health supplements, let’s talk about what REALLY matters when it comes to building a strong foundation for lifelong health. Hint: you can start building your foundations TODAY without spending a penny.
How to Build Your Health Foundations
Blood Sugar Balance
Chances are you have heard me talk about how important blood sugar balance is because I feel like I mention it ALL the time! Imagine your blood sugar not as a roller coaster, but as a complex ecosystem. When blood sugar levels fluctuate wildly, it can throw your whole system off balance. This imbalance can manifest as fatigue, mood swings, brain fog, and even long-term health problems like diabetes. Here are 3 things to focus on when it comes to prioritizing blood sugar balance.
Protein
Protein is one of the most important elements when it comes to balancing your blood sugar. Aim for about 30-40 grams of protein per meal. This allows your body to build and repair tissues, feel satiated, and prevent blood sugar spikes. Think lean meats like grilled chicken or fish, eggs for a complete protein package, or plant-based sources like lentils and tofu.
Fiber
But protein alone isn't enough! Fiber is also essential because it slows down the absorption of glucose from your food, preventing those blood sugar spikes and keeping your energy levels steady throughout the day. Load your plate with vibrant colors like broccoli, spinach, leafy greens, and bell peppers for a fiber boost at every meal.
Digestion
To optimize your digestion of protein, it’s important to make sure you're chewing your food and also make sure your stomach acid is good, which means you need to make sure you're getting enough electrolytes and getting in enough water.
Something else you can do to support digestion is to get some digestive bitters which help stimulate your digestive juices. You can take those before eating and that’s a great way to make sure you're optimizing your protein.
Essential aminos are also great for digestion support and optimizing your protein. Not just BCAAs, that's not all the essential aminos. Aminos are the building blocks for so many functions in the body. So I like adding those in (Kion aminos are my personal favorite!) especially for muscle recovery and to help support my workouts. But you cannot just try and take like 25 scoops of aminos and not eat enough protein. They can’t replace you actually doing the work and eating real food.
Use code LEAH for 15% off Kion Essential Aminos
By focusing on these key elements – blood sugar balance, protein, fiber, and digestion – you're creating a strong foundation for your biohacking journey. And as you continue your health journey, this foundation is going to help you get the full benefit of any other tools and techniques you choose to incorporate!
Preparing for Restorative Sleep
Forget magic potions and spa retreats; sleep is your body's natural time to repair, recharge, and rejuvenate your health. Aim for 7-8 hours of quality sleep each night to wake up feeling refreshed, focused, and ready to tackle your day. Here's how to build your own sleep sanctuary:
Create a Calming Environment:
Dim the lights: Opt for soft, warm lighting or blackout curtains to mimic the darkness of our evolutionary sleep environment.
Cool it down: Lower your bedroom temperature to around 60-67°F for optimal sleep comfort.
Silence the noise: Invest in earplugs or a white noise machine to block out distracting sounds.
Soothing scents: Consider diffusing calming essential oils like lavender or chamomile to promote relaxation.
Banish Blue Light:
Electronic devices emit blue light, a major disruptor of melatonin production, the sleep hormone. To ensure uninterrupted sleep:
Power down electronics: Banish phones, laptops, and tablets from your bedroom at least an hour before bedtime.
Embrace screen-free activities: Opt for relaxing practices like reading, meditation, or gentle stretches to wind down.
Craft a Consistent Sleep Routine:
Our bodies thrive on consistency. Create a calming bedtime routine that signals to your body it's time to wind down:
Take a warm bath: Add epsom salts for extra relaxation.
Sip calming tea: Chamomile or lavender tea can promote drowsiness.
Listen to calming music: Choose soothing instrumentals or nature sounds.
Journal your thoughts: Write down worries and anxieties to clear your mind.
Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
Address Underlying Issues:
If sleep remains elusive, consider potential underlying causes:
Chronic stress: Practice relaxation techniques like deep breathing or meditation.
Anxiety: Seek professional help if anxiety significantly impacts your sleep.
Hormonal imbalances: Learn more about hormonal imbalance here and consult a healthcare professional for evaluation and treatment.
Sleep disorders: Discuss potential sleep apnea or other conditions with your doctor.
Building a sleep sanctuary is a journey. Experiment, track your progress, and adjust your approach as needed. By prioritizing these steps, you'll be well on your way to restful and restorative sleep!
Building Resilience through Stress Management
Chronic stress can silently wreak havoc on your health—even if you don’t consider yourself to be overly stressed. Here are some powerful practices to incorporate into your daily routine to promote stress management.
Breathe Deeply, Find Your Center:
Deep breathing exercises are your secret weapon against stress. Simply find a quiet space, close your eyes, and focus on your breath. Inhale slowly and deeply through your nose, feeling your belly expand. Hold for a few seconds, then exhale slowly through pursed lips. Repeat for several minutes, allowing your body to unwind and your mind to quiet. Apps like Calm or Headspace offer guided meditations, easing you into this practice.
Embrace the Power of Mindfulness:
Mindfulness is the art of being present in the moment without judgment. It allows you to observe your thoughts and feelings without getting swept away by them. Dedicate 10-20 minutes daily to mindful meditation, focusing on your breath or a mantra. Apps like Insight Timer offer a variety of guided meditations for beginners and experienced practitioners alike.
Unleash the Pen, Unburden Your Mind:
Journaling is a powerful tool for processing emotions, clearing your mind, and gaining perspective. Simply grab a pen and paper (or your preferred digital device) and write freely about your thoughts, feelings, and experiences. Don't censor yourself; let it all flow. You might be surprised at the insights and clarity that emerge!
Seek Solace in Nature:
Stepping into nature provides a potent antidote to stress. Immerse yourself in the sights, sounds, and smells of the natural world. Take a walk in the park, hike in the woods, or simply sit beneath a tree and breathe deeply. Let the tranquility of nature wash over you, calming your mind and soothing your soul.
The Power of Social Support:
Humans are social creatures, and strong social connections are crucial for stress management. Spend time with loved ones who make you laugh, offer support, and uplift your spirits. Join a club, volunteer in your community, or simply engage in meaningful conversations with friends and family. Feeling connected fosters a sense of belonging and reduces the isolating effects of stress.
Find Your Joy: Reignite Your Passions:
Engaging in activities you truly enjoy is a powerful stress reliever. Whether it's painting, dancing, playing music, cooking, or reading, make time for hobbies that bring you joy and laughter. These activities provide a welcome break from daily pressures and allow you to recharge your emotional batteries.
Stress management isn't just about feeling good in the moment; it's about building long-term resilience. By incorporating these practices into your daily routine, you create a stress-busting toolkit, empowering you to face challenges with grace and calmness. And remember—it isn't about eliminating stress entirely (I wish it were possible!) but about equipping yourself with the tools to navigate stressful situations and find your sense of calm. So, take a deep breath, embrace these practices, and watch your resilience grow!
Embrace the Journey, Not Just the Gadgets
Remember, the beauty of these foundational health habits lies in their affordability and accessibility. They are within anyone's reach and have the potential to significantly improve your health without breaking the bank. Expensive biohacking tools and supplements can be valuable additions, but view them as complementary tools, not shortcuts to health.
Most importantly, biohacking isn't about achieving some ultimate, unattainable state of health. It's a journey of exploration, experimentation, and self-discovery. Listen to your body, track your progress, and celebrate every step forward on your personal path to optimal health. By building a strong foundation of healthy habits first, you empower yourself for a lifetime of health and wellbeing!
Switch & Ditch Guide
Non-Toxic Product Swaps
Simple product swaps and recommendations to help you remove toxins and chemicals from your life! This guide will support you in choosing less toxic options when it's time to purchase your everyday products again.
The recommendations presented in this blog are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your health care provider.
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