Biohacking is a popular term that can mean different things to different people. Still, ultimately, it’s a variety of practices and habits that we can adopt to enhance our physical and mental well-being. It doesn’t require fancy equipment or supplements; the fundamentals of biohacking are, in fact, free and easily available. If you get these biohacks right, everything else you do will be the cherry on top of your already substantially healthy cake!

So here are Dr Enam Abood’s top 10 affordable biohacks!

1. Intermittent Fasting

Intermittent fasting (IF) has gained traction for its potential health benefits, including weight loss, improved metabolic health, and even longevity. The concept is simple: you cycle between periods of eating and fasting. One popular method is the 16/8 approach, where you fast for 16 hours and eat within an 8-hour window. This practice can be done at no cost; many people find it helps them feel more energised and focused throughout the day.

Dr Enam Abood says, “One of the key benefits of intermittent fasting is bringing down your fasting insulin level. People with elevated fasting insulin struggle with weight management, fat loss, low energy levels, and are at high risk of developing diabetes. Intermittent fasting helps your body and pancreas (where insulin is made) reset and rest. It rests your digestive system and improves how you metabolise food when you do eat.”

2. Mindfulness & Meditation

Mental health is just as important as physical health; mindfulness practices like meditation can significantly impact your well-being. These practices can help reduce stress, improve concentration, and promote emotional health. You can start with just a few minutes a day using free apps or online resources. Setting aside time to meditate or simply practice deep-breathing exercises can enhance your mental clarity and overall health.

Dr Enam Abood says: “Inflammation is one of the key contributors to chronic illness, low energy, aches and pains and more. Chronic stress is a killer – it affects all systems of the body from digestion to heart health and cell renewal. There is no mind-body divide!”

3. Sleep!

Sleep is crucial for recovery and overall health, yet many people don’t prioritise it. Improving your sleep hygiene doesn’t require expensive gadgets. Simple changes like establishing a regular sleep schedule, creating a calming bedtime routine, and reducing screen time before bed can make a significant difference.

Dr Enam Abood says, “Create a special bedtime routine—luxuriate in it! Experiment with natural sleep aids like herbal teas, and consider keeping your bedroom cool and dark for better sleep quality. Discipline around bedtime is key to longevity and well-being.”

4. Hydrate!

Staying hydrated is essential for optimal bodily functions, and it’s easy and inexpensive to incorporate this habit into your daily life. Aim for at least eight glasses of water daily, but adjust according to your activity level and environment. You can enhance water with slices of lemon, cucumber, or mint for flavour without added sugars. Keeping a reusable water bottle handy can serve as a constant reminder to stay hydrated.

Dr Enam Abood says, “I love making herbal teas and then chilling them as a refreshing and healthy way to add water to my day. Water is the essence of all life, and we are often chronically dehydrated in modern life. Take your hydration seriously for a few days, and you’ll feel transformed and energised.”

5.  No fad diets. Keep it simple

You don’t need to follow the latest fad diet to improve your nutrition. Focus instead on whole, nutrient-dense foods that fuel your body. Experiment with meal prepping to save time and money while ensuring you have healthy options on hand. Incorporate more fruits, vegetables, whole grains, and lean proteins into your diet.

Dr Enam Abood says, “Good nutrition is actually very simple. Avoid refined sugars, starches, bad fats, and processed food as much as possible. Everything you eat should have nutritional value. Other than that, ensure you’re eating enough protein, getting variety in your diet, and getting enough vegetables, especially raw, such as salads, every day. Consistency is key, but very little can be gained from fads.”

6. Natural Movement

Physical activity is a cornerstone of health, but it doesn’t always have to involve a gym membership or expensive equipment. Walking, callisthenics, stretching, and strength training are ways to maintain a healthy body in the long term. Mix up your routine with activities you enjoy, such as dancing, hiking, or even playing a sport with friends. The key is to stay active in a way that feels fun and sustainable for you.

Dr Enam Abood says, “Movement is a natural part of life—find ways to incorporate it into your fun activities and daily life. It shouldn’t feel like an add-on or something set apart from normal life.”

7. Leave The Booze Alone

Alcohol consumption is linked to a range of issues, especially when we push past moderation or binge drink on the weekends. It can cause nutritional deficiencies, digestive problems, metabolic issues, cognitive issues, worsen depression, increase the risk of cardiovascular diseases and harm our liver.

Dr Enam Abood says, “Alcohol is a toxin. Try quitting booze for a while and just see how you feel – that should give you the answer you need. Nobody who has quit alcohol has regretted it!”

8. Sunlight

Natural light is a potent biohacker, affecting everything from mood to sleep quality. Aim to get at least 15–30 minutes of sunlight exposure each day, particularly in the morning. This can help regulate your circadian rhythm and boost serotonin levels, improving your mood. If you live in a place with limited sunlight during certain seasons, consider light therapy lamps, which can be an affordable investment for mental well-being.

Dr Enam Abood says, ” Everything thrives in natural sunlight. Plants and animals seek out the sun, and so should we. Spend a limited amount of time every day getting whatever sun you can, keeping your skin health in mind. Vitamin D is a fundamental cornerstone of wellbeing, and the sun is the best way to get it.”

9. Community

Strong social ties have been linked to improved health outcomes and longevity. Invest time in building and maintaining relationships with family and friends. This doesn’t have to be expensive; organise potluck dinners, game nights, or outdoor activities that bring people together. Engaging in community activities can also provide a sense of belonging and purpose, both of which are vital for mental health.

Dr Enam Abood says, “As an individualistic society, community isn’t emphasised, but it is fundamental to our well-being.”

10. Journaling & Self-Reflection

Taking time to journal can be a powerful biohacking tool for mental clarity and emotional well-being. Writing down your thoughts, feelings, and experiences can enhance self-awareness and help you process emotions. Consider setting aside a few minutes daily to jot down your reflections, goals, or gratitude lists.

Dr Enam Abood says: “Spending some time with ourselves is what journaling is all about – thoughts we can’t express, getting out anger or frustration, thinking through dilemmas – a great use of 5 minutes.”