Biohacking is about enhancing your biology to achieve optimal health and performance. As Dave Asprey, the "father of biohacking," puts it, it's “the art and science of changing the environment around you and inside you so that you have full control over your own biology.”
While biohacking can involve advanced tools, it often starts with simple, intentional habits that anyone can adopt. Below, we outline a biohacking morning routine that can help you feel energized and ready to tackle the day.
Biohacking Morning Routine
1. Expose Yourself to Sunlight (10 Minutes)
Method
Step outside in the morning for direct sunlight exposure. This aligns your body’s internal clock and enhances overall well-being.
Science
Morning sunlight helps regulate melatonin and serotonin, key hormones for sleep and mood. A study in the National Library of Medicine states that daylight exposure improves circadian rhythms, reduces inflammation, and boosts vitamin D levels for stronger bones and immunity. (Source)
2. Meditate (20 Minutes)
Method
Focus on your breath or try guided meditation. Apps and online resources can guide beginners.
Science
Meditation reduces stress and inflammation, improves focus, and lowers blood pressure. Harvard research confirms its benefits for reducing anxiety and enhancing mental clarity. (Source)
3. Exercise at the Right Intensity (10-15 Minutes)
Method
Choose light exercises like stretching, yoga, or a short jog to get your blood flowing without overexertion.
Science
Light exercise releases BDNF (brain-derived neurotrophic factor), which repairs brain cells and boosts neural pathways. It also lowers cortisol levels, reducing stress. (Source)
4. Take a Cold Shower (5 Minutes)
Method
Turn the water to a cool temperature that feels slightly uncomfortable, and stay under for 2-3 minutes.
Science
Cold showers activate your sympathetic nervous system, boost immunity, and improve circulation. They also stimulate brown fat production, which enhances metabolism and aids weight loss. (Source)
5. Use Red Light Therapy (5-20 Minutes)
Method
Sit or stand in front of a red light therapy device. Target areas can vary based on your goals, from skin health to deeper tissue rejuvenation.
Science
Red light stimulates mitochondrial ATP production, increasing cellular energy, reducing inflammation, and enhancing overall health. It’s particularly effective for boosting collagen, improving sleep, and supporting immune function. (Source)
How to Incorporate Red Light Therapy into Your Morning
Consistency is key. Use your red light therapy device daily or at least three times a week. Sessions can range from 5–20 minutes, depending on the target area and treatment goals.
With a Luminousred at-home device, you can enjoy these benefits conveniently and affordably. Choose between portable panels for targeted treatments or full-body devices for comprehensive health support.
Why This Routine Works
This routine combines light exposure, mindfulness, movement, and cutting-edge technology to help you:
- Align your circadian rhythm for better sleep
- Improve mental clarity and focus
- Reduce stress and inflammation
- Enhance cellular energy production
- Boost overall well-being
Start with these simple steps to transform your mornings and set a positive tone for the rest of your day.
[1] Fasting Overview
[2] Benefits of Sunlight
[3] Meditation and Stress Reduction
[4] Meditation and Mental Health
[5] Exercise and Brain Function
[6] Cold Showers and Relaxation
