Biohacking — My Top 10 Tips to Stay/Look Young & Energetic

A must-read for anyone that wants to improve their health, wealth, and in general, their lives.

→ Are you ready to make the change?!

I am currently 36 years old, and I have been ‘obsessed’ with my health & body for the past 15 years.

• 2010: I started an education as a Personal Trainer (PT)
• 2012: Graduated as PT with advanced knowledge of anatomy, muscle recovery, muscle growth, training tools, exercises etc.
• 2013: I took a rehabilitation course, to help patients recover after e.g. a knee surgery
• 2014: I followed an advanced course on orthomolecular nutrition, which is a form of alternative medicine/nutrition to maintain human health through nutritional supplementation).
• 2016: I followed another Personal Training course, which gave me trainer B certification
• 2020: I followed a course specific for the training of padel & tennis players
• .. etc. You get the point.

Also, I’ve read countless books on nutrition, habits, psychology, mindset, recovery, and longevity.

Now, I’m sharing with you the 10 simple bio hacks that will help you look younger, feel stronger, and think sharper.

These are all things that people like Bryan Johnson (the “anti-aging” guy) also do — and you can easily apply them at home.

Tip 1. Brain = Supercomputer

Your brain is a supercomputer — and your body is its host.

To keep them both running at full power, you need to:

• Sleep 7–8 hours of quality sleep (no screens 1 h before bed).
• Feed your brain clean energy (whole food, not processed garbage).
• Continuously “update your software” by learning new things, reading, and challenging yourself.
• Recharge daily with mindfulness, journaling, or meditation.
• Take fish oil supplements (EPA/DHA)

If your brain is slow, your entire life slows down.

Tip 2. Get Early-Morning Sunlight

I know this can be difficult, depending on where you live and what time you wake up.

I wake up around 7AM in the morning, in Belgium. In winter, it’s still dark.

So I’ve bought myself a “daylight lamp”. This stuff is actually clinically used for:

• winter fatigue
• seasonal low mood
• circadian rhythm disorders

Daylight (or a daylight lamp):

• suppresses melatonin (sleep hormone)
• boosts cortisol at the right time (morning energy, not stress)
• supports dopamine regulation (motivation & focus)

I got mine via a local Belgian website, but you can also get the same one on Amazon for example:

Anyway, why is this important?

Getting sunlight in your eyes as soon as possible tells your brain: “Wake up, it’s time to perform.”

It boosts your energy, mood, and hormone balance!

Tip 3. Your food is your body’s fuel

You are what you eat.

Your food is the “fuel” for your body — your engine.

If you feed you body crap, you will feel like crap. You will perform like crap.

Many people will take this the wrong way, but have you ever wondered why you always see “poor looking people” in fast food restaurants?

Every time I go to e.g. McDonalds, I see the same type of people eating there.

Now, I’m not one to judge people based on their looks, but in this case it is unfortunately often pretty accurate.

Poorer people eat poorer quality food.

And it also works the other way around:

If you eat poor quality food, your performances will be poor as well.

You may argue with that, but it has been scientifically proven.

Your food impacts your brain health, IQ & focus.

So: Fill your plate with vegetables, legumes, nuts, and seeds — the way humans have eaten for thousands of years.

Cut out processed junk, sugars, and seed oils.

Your skin, focus, and mood will thank you.

…oh, and your career will also thank you!

Tip 4. Protect your skin

I know I said to “get sunlight”.

Correct, but get it the right way!

Many people go outside, sunbathing in +30 degrees with poor quality sunscreen or no sunscreen at all.

Even in the winter, when you can’t see the sun well — it’s important to protect yourself.

Even if you can’t see the sun, it’s still there.

The sunrays may not get through, but the UV rays do!

So, it’s important to use your creams (YES EVEN IN WINTER)!

• In the morning, hydrate your skin with a moisturizer. Preferably one that has mineral sunscreen/SPF protection and vitamin C included.
• In the evening, use a serum or a cream that has retinol or niacinamide

Personally, I use the following routine & products:

Morning:

1. Wash my face with water
2. Put the Medik8 C-Tetra Day Cream
3. Put Relief Sun Organic Sunscreen to protect my skin from sun damage

Evening:

1. Wash my face with Sesderma Foamy Soap face wash — to clean my face from all the “dirt” that stuck to it during the day. Note: this washes off the PH of your skin.
2. Put the NEEDLY — Crossbarrier Toner: this one restores the PH of your skin after washing.
3. Then, I put:
   OR Timeless Skin Care Matrixyl 3000 Serum (Peptides),
   OR Medik8 Crystal Retinal Night Serum (Retinol).
   (I switch between them every other day).
4. Finally, I use Medik8 Advanced Night (Signature Anti Aging Night Cream for Face)

FYI — the difference between Peptides & Retinol:

• PEPTIDES act as messengers, telling skin to produce more collagen, firming and plumping it.
• RETINOL accelerates skin cell turnover and stimulates collagen production, resurfacing the skin.

(I learned all this from my girlfriend, who happens to be a skincare professional).

Oh, and as a bonus I use a red-light face mask, just like this one:

P.S. This is also the type of combo that people like Bryan Johnson use.

This combo literally SLOWS DOWN your skin/face aging!

Tip 5. Prioritize recovery over intensity

Your body grows, heals, and rejuvenates during rest — not during the workout.

Create a simple recovery stack:

• Sleep in a dark, cold room.
• Stretch or use red-light therapy before bed.
• Avoid caffeine after 14:00.
• Take short breaks throughout the day.

I play padel A LOT. I also go to gym 3 times per week.

After every padel or gym session, use the following recovery tools:

1. FIT KING Recovery Compression Boots
2. TRIGGERPOINT Massage Foam Roller (to relieve muscle pain + tightness, improve mobility, blood circulation & recovery
3. ShaktiMat Acupressure Mat — which helps unlock muscle tension + aids sleep
4. Sleep Mask-Eye Mask — to block out any lights, which helps me sleep.

Tip 6. Move every 30 minutes

Movement = longevity.

Set a timer to stand up, stretch, or do a few squats every 30 min.

Train 4–5× per week: a mix of strength, mobility, and cardio.

You don’t need a gym — just discipline.

Personally, I work out & do sports quite a lot.

But apart from this, I also use the following “cheat codes”:

• I use a standing desk
• I use a very small glass of water so I need to get up to refill it
• I got myself a dog 🙂 which requires a lot of walk and attention.

T️ip 7. Train your mind

Meditation, journaling, gratitude, or breathwork — whatever fits you best.

• Let Go, Relax & Just Be (Guided Meditation)
• 10 Minute Guided Breathing Meditation — YouTube
• Journaling via e.g. Millionaire’s Routine Daily Planner

You could call this “software optimization.”

It helps you handle stress, stay calm, and sharpen focus.

Even 5 minutes a day changes how you feel.

Tip 8. Hydrate like a pro

Drink clean, filtered water throughout the day.

Add a pinch of sea salt or electrolytes if you train hard.

This also prevents you from running to the toilet every 30 minutes — if you drink a lot.

Although, this makes you “move”, so it’s not that bad.

Dehydration makes you tired, hungry, and older — inside and out.

So, DRINK THAT WATER!

Tip 9. Eat early, sleep early

Stop eating AT LEAST 3 hours before bed.

Your body needs to recover — not digest all night!

Do you usually go to bed at 11PM?

Good. Eat your last meal THE LATEST at 8PM.

If you stop eating 3 hours before sleep:

• Your digestion is mostly done
• Your sleep quality improves
• Your nighttime heart rate drops
• Your morning energy is better

For 90% of people, this already creates huge benefits.

If you want to take it a step further — like me — you can stop eating even earlier.

For example, people like Bryan Johnson finish eating extremely early, usually around 11:00–14:00.

Why?

• Maximizes deep sleep
• Improves insulin sensitivity
• Lowers nighttime body temperature
• Reduces digestive stress
• Activates autophagy earlier

From a pure longevity & optimization perspective, this is close to ideal.

But it comes at a cost:

• Very strict lifestyle
• Hard to combine with social life
• Difficult for people who train late or work long days

This routine is optimized for biology, not convenience.

Either way, if you stop eating 3h before going to sleep, your sleep quality, hormone balance, and fat metabolism will already improve significantly.

Tip 10. Consistency beats perfection

None of this matters if you do it once.

The secret to biohacking is consistency.

Build habits, not hype.

Start small, stay consistent, and your future self will thank you.

Small tip here: Create yourself a checklist, just like this one from the Millionaire’s Routine Daily Planner (Amazon):

Are you ready to start?

Follow me here for the next part of this series, where I’ll break down exact morning routines, supplements, workouts, and skincare hacks that anyone can copy — without spending millions.

Cheers,
Michiel