Biohacking — My 10 Simple Habits That Improve my Life like Crazy!

These are the FOUNDATION for Wealth, Energy, and Success!

I’ve been ‘obsessed’ with my health & body for the past 15 years.

Ever since I started to take care of myself, all other aspects of my life went into a better direction:

• I have more energy
• I have more focus
• I have more discipline

The results:

• I think clearer
• I perform better at work
• Hence, I earn more money
• My relationships improve

One is the logical result of the other.

Biohacking isn’t about extreme measures or fancy sci-fi technology.

It’s about upgrading your energy, focus, and health — so everything else in life improves automatically.

Everything starts with you.

In this article I share with you 10 biohacks (and tools) that actually work — and that I have been using the past few years — backed by biology, not hype.

Let’s go.

1. Fix Your Sleep (The Foundation of Biohacking)

Sleep is the most underrated biohack.

Just think about how bad you feel when you had a really bad night of sleep — when you didn’t have enough sleep:

• Low energy
• Bad decisions
• Unclear focus
• Low concentration
• Bad food choices
• Sugar cravings
• Emotional instability
• Generally feeling…tired.

Biohacking your sleep, means:

• Fixed sleep & wake times
• A dark, cold bedroom
• No screens before bed

Because this is NOT EASY for me, I got myself some “gadgets”, that I use to help me sleep at night.

Here’s my routine:

• 10:00 PM: I take 1 Solgar Magnesium Citrate supplement
• 10:00 PM: I take 1 Valerian Gaia Herbs Valerian Root supplement

Why these 2?

Valerian Gaia Herbs Valerian Root supplement:

• Calms the nervous system
• Helps against stress-related sleep issues
• Best for a “racing mind”

Solgar Magnesium Citrate supplement

• Relaxes muscles
• Reduces physical tension
• Supports nerve signaling
• Helps your body physically unwind

Together:

Valerian calms the mind, magnesium relaxes the body.

Also, I chose for these brands because they’re high quality.

You should always be very careful about which supplements or products you take. Make sure you’re not taking crap.

So to continue the list:

• 10:00 PM: I take 1 Solgar Magnesium Citrate supplement
• 10:00 PM: I take 1 Valerian Gaia Herbs Valerian Root supplement
• 10:15 PM: Go to bed, turn off phone, read a book (on my new Kindle!)

Why read? Because a book (or Kindle) before bed calms your nervous system by reducing stimulation, lowering stress, and helping your brain switch into sleep mode — especially on a Kindle, which uses a non-blue-light e-ink screen without notifications.

I just got this Amazon Kindle Paperwhite for Christmas, love it!!

• 11:00: Put on a blackout sleep mask (so soft)
• 11:00: Put in Noise cancellation earplugs (can be any earplugs, but I got the Quiet 2 ones from Loop, pretty happy with those).

• One final “gadget” that I use throughout the day, but mostly in the evenings, are Blue light blocking glasses. I got some in a store here in Belgium, but for example these ones look really similar to mine.

TLDR; If you don’t sleep well, nothing else works.

2. Eat Real Food (And Supplement Intelligently)

Your body is an engine. Food is its fuel.

The goal is to eat real food, not ultra-processed food.

But… what is real food? And what is ultra-processed food?

Ultra-processed food increases inflammation, brain fog, and fatigue.

Let me remind you what ultra-processed food is. Well, actually you can’t even call it “food”…:

It’s “food” that has been:

• Heavily altered
• Industrially produced
• Filled with ingredients you would never use at home

“If it comes from a factory instead of a kitchen, be suspicious.”

Ultra-processed food is designed to:

• Taste amazing
• Be cheap
• Last forever
• Make you eat more

Not to make you healthy.

You can recognize it by asking yourself this:

“Could I realistically make this at home?”

If the answer is NO, it’s probably ultra-processed.

Another rule: If it has more than 5–7 ingredients, it’s a red flag.

Especially if you can’t pronounce half of them.

Here are some examples of ultra-processed food — that most people eat without thinking:

• Breakfast cereals (even the “healthy” ones)
• Cookies, biscuits, pastries
• Chips & flavored crackers
• Frozen pizzas
• Ready-made meals
• Fast food (burgers, fries, nuggets)
• Flavored yogurts & desserts
• Sugary drinks & energy drinks
• Sauces (ketchup, mayo, BBQ sauce)
• Margarine & spreads

Yes — even many “diet” or “fitness” products.

In comparison, these are REAL foods:

• Eggs
• Meat (chicken, lamb, beef..)
• Fish
• Vegetables
• Fruits
• Rice
• Potatoes
• Olive oil

It’s often not enough

Even though I eat really healthy, it’s often not enough.

Once a year, I have a check-up done at the doctor’s to have a look at my vitamin levels. And often it still shows a vitamin deficit here or there.

In fact, most people struggle with this.

So, additionally, here are some biohacking supplements that I use nearly daily:

• Omega-3 fish oil (EPA/DHA — must-have, every day)
• collagen peptides (improved skin health and reduced joint pain)
• vitamin D3 + K2 (especially in winter)

Before using any supplements, I recommend to have a check-up done to check what you’re deficient in. But for the general population, the above 3 supplements work just fine.

Also, make sure you get good quality though — there’s a lot of “crap” out there.

I’ve done a lot of research, and personally I use the following 2 krill oil soft gels:

• ONNIT Antarctic Krill Oil Soft Gels, IGEN™ (preferred)
• NOW Foods Supplements, Neptune Krill Softgels

Img Source: ONNIT Antarctic Krill Oil Soft Gels, IGEN™ and NOW Foods Supplements, Neptune Krill Softgels on Amazon

When it comes to collagen & vitamin D3 + K2, I use the following:

• Youtheory Collagen Peptides tablets
• Sports Research® Vitamin D3 + K2 supplement

Another critical supplement that I take, is creatine. But more on that below.

But as I’ve said above, before taking supplements, I recommend to have a check-up done to see if you have any deficiencies.

Also, please always pay very close attention to the quality of the products you buy!!!

TLDR; If you don’t eat well, your body & brain won’t perform well.

3. Get Morning Sunlight for Natural Energy

I’ve said it before in a previous article, but morning sunlight is really important.

If you can — and if it’s light outside — then let it in. Open your curtains. Let the sunlight in. Go outside. Go for a walk.

If you can’t — then you need an alternative.

For example, in my case — I live in Belgium.

In the winter months here, it’s dark.

It’s dark when I wake up around 6–7 AM, and it’s already dark again at 5 PM.

In the summer I would wake up with the sunlight through my window, but during the winter this isn’t an option.

So, I got myself this lamp:

In case you would also get one, make sure it’s strong enough (10,000 lux).

This lamp simulates sunlight and tells my brain to “WAKE UP!”

But yeah… if you can go outside — then do it!

I’m also thinking about buying this one, but still doing a bit more research. I want to make sure it’s good before I get something.

TLDR; Get sunlight!!!!

4. Build Muscle to Stay Young and Strong

Muscle is longevity insurance.

More muscle means:

• Better metabolism
• Fewer injuries
• Stronger bones
• Slower aging

Slower aging? HELL YES!

It slows aging by improving insulin sensitivity, reducing inflammation, preserving hormones, and preventing age-related muscle loss — all key drivers of biological aging.

Studies consistently show that higher muscle mass and regular resistance training are associated with lower all-cause mortality and slower biological aging!

So, what do I do in practice?

• Morning: I do a short full body workout at home. Max 15 mins.
• Day: I stand up & walk whenever I can
• Evening: I go to gym and lift weights!

And here are some practical tools that I bought, which help me:

• Extra Thick Exercise Yoga Mat
• Yes4All Powder Coated Kettlebells (I got 8, 12, 16kg)
• Renoj Resistance Bands for Working Out (love that they’re made of fabric, not rubber)

Ideally, you should combine various types of training throughout the week:

• Heavy lifting
• Cardio/high intensity
• Stretching
• Mobility

However, it all starts with building muscle.

Here’s an example schedule that I generally follow:

• Monday: Chest + triceps + mobility
• Wednesday: Legs, glutes, calves
• Friday: Back + biceps + cardio
• Saturday or Sunday: abs + core
• Mornings or at home: stretching & mobility

One extra “gadget” that REALLY helps here, is creatine monohydrate.

I use this one, DAILY: Optimum Nutrition Micronized Creatine Monohydrate Powder

Why use creatine?

Creatine helps your muscles AND your brain produce more energy, leading to better strength, focus, recovery, and long-term performance.

It’s one of the most studied supplements in the world — and it’s massively underrated outside of fitness!

Here are ALL the benefits of creatine, as shown by multiple studies:

• Increases strength and power
• Improves muscle growth
• Speeds up recovery
• Improves focus and mental performance
• Enhances working memory
• Supports brain energy metabolism
• Reduces mental fatigue, especially under stress or sleep deprivation

Why? Simple:

Your brain uses a lot of energy — and creatine helps regenerate ATP, the brain’s energy currency.

Creatine isn’t a bodybuilding supplement. It’s a human performance supplement.

If you train your body and use your brain every day, creatine is one of the highest-ROI additions you can make.

TLDR: Building muscle and (using creatine) keeps your body and brain biologically younger by improving energy production, metabolism, strength, focus, and long-term performance.

5. Control Dopamine or Lose Motivation

Dopamine is a hormone in your brain that helps you feel motivated and satisfied after doing something.

It’s what makes finishing a workout, completing work, or making progress feel worth it.

So, after I went to gym → dopamine! → Feel good!

Got it?

BUT, the problem today is that we get dopamine TOO EASY:

• Social media,
• short videos,
• crappy junk food,
• constant notifications…

give you dopamine instantly, without effort.

Your brain gets overstimulated.

And just like too much sugar makes food taste bland,
too much dopamine makes normal life feel boring.

So after scrolling all day:

• You feel tired without doing anything
• You have less energy to work or train
• Motivation disappears
• Small tasks feel heavy

You’re not lazy. Your brain is overloaded.

That’s why controlling dopamine matters.

HOW do I control my dopamine?
Here are some tips & tools that I use:

• I got myself an “old school” simple Casio watch, that just tells me the time and had a stopwatch. No fancy smartwatch that can distract me with notifications or such.
• I put my phone default in “Work” or “Do Not Disturb” mode. Except for some important notifications — I don’t want to hear anything or be distracted by that phone.
• I got myself an ink e-readers — an Amazon Kindle. No blue light. No notifications. No endless feeds.
• I simply try to ignore my phone in the early mornings & late evenings
• I get my dopamine from sports (gym & padel). I PLAN these sessions up front in my calendar.

TLDR: Reduce cheap dopamine (notifications, scrolling) and earn it through effort (training, focus, reading) to restore motivation, energy, and mental clarity.

Stay tuned

I’ll stop here, because this article is already long — and I want you to actually apply this, not just read it.

I’ve already started writing on the next one, where I share the other 5 more simple daily habits and practical gadgets that make biohacking effortless and sustainable in real life.

Small changes.
Big impact.

Stay tuned — follow me to get “pinged” for the next part.

Cheers,
Michiel