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  Biohacking for Beginners
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Biohacking for Beginners

How to upgrade your systems without surgery or therapy

Sara Russell

We’re sensation-seeking creatures and we love to alter ourselves. We rev ourselves up with caffeine, become more gregarious after drinking alcohol and put on our favorite song to boost our moods. What we see, taste, touch, smell and hear hugely impacts our consciousness. Lucky for us, that opens up a whole playground of possibilities.

Much like a computer hacker who uses tech to gain access to systems and networks, biohackers tap into their hardwiring, searching for vulnerabilities, disrupting outdated ways of operating, patching and upgrading as they go.

Biohacking is part science, part self-experimentation. It takes curiosity to customize and an adventurous, yet disciplined spirit.

If you too are driven by a desire for self-improvement, here are some small lifestyle upgrades you can make.


For my fellow noetisexuals out there who love both the metaphorical and literal landscape of the human brain, you might want to get down with nootropics. Nootropics are cognitive enhancers of either the synthetic or natural kind, that help with mood, memory and focus. Of all the amazing mushrooms in the world, only six are considered nootropics: chaga, cordyceps, lion’s mane, maitake, oyster, and reishi. If you’d like some, I may know a place

For biohacking nirvana, it’s never too late to start that meditation or gratitude practice. It can be quick and easy: 

  • Notice your mental and emotional landscape
  • Do something to regulate your systems, like placing a hand on your heart or doing a couple rounds of breathwork
  • Think of three good things

Lemony-squeezy easy. 

Like James Clear says, “All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.”


For your meat-covered skeleton made of stardust, you’re going to want to find movement it actually likes. Maybe, like our podcast editor Michael, you can’t wait to hit the hills for a sunrise run. Or maybe, like mud fam member Jessica, the only way you want to move is if your fur babies are involved. Or maybe you’re like me and you crave sweaty, late nights at the dance studio. You’re biohacking now: The point is to pay attention to what your body likes and then customize.

While we’re at it, get radical levels of rest. A good night’s sleep is one of the best gifts you can give yourself.


Do you know why you’re on the planet? Do you wonder what your purpose is here? The thing is, we all wait around like our life’s meaning is going to jump out of a cake and yell, “Surprise, you’re supposed to work with animals!” Nope. Our purpose is what we choose it to be. Start noticing how you make meaning, and whether or not it’s the meaning you want to make. What lights you up and makes you feel connected to something bigger than yourself?

Pick one of these things and dive in. Make the change small and easy. Take the first step on the path, explore it enthusiastically and see what lights your fire. 

Happy hacking.

Sara Russell is a relationship coach. Connect with Sara on her website and on Instagram. She is also the host of the Trends w/ Benefits podcast :microdose episodes. Subscribe on Apple Podcasts or Spotify

Read more: How to Apologize

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