Biohacking for 2026

Now that you have had time to settle back into your routine after the holidays and think of your New Year's resolution(s), I wanted to give you ideas on how to optimize your body and mind with science-backed techniques I call biohacks to help you meet your goals. If you're looking to improve your physical health, mental focus, or overall well-being, biohacking can offer tools to help. Here are a few of my favorite biohacks that I recommend to patients depending on what their New Year's resolution is:

1. Improve Sleep for Better Recovery and Productivity

Why It Works: Sleep is a major factor in energy, mood, and performance. Biohacking your sleep can make a huge difference in how you feel and how well you can tackle not just your resolutions but your life.

How to Do It: Use blue light-blocking glasses or put blue light-blocking screens on your devices so that when you use them in the evening, the blue light does not stimulate your nervous system. Even with blue light-blocking, you may want to limit your screen time, including TV, an hour before bedtime.

Try sleep-tracking apps like Oura or Whoop to monitor sleep quality, but keep the device in airplane mode to reduce EMF exposure. Make your bedroom a sleep-friendly environment by keeping it dark, quiet, and cool (ideally around 60-67°F).

If falling asleep or staying asleep is difficult, get muscle tested for the right bedtime supplements. Also, use relaxation techniques like meditation or listen to a visualization. Listening to someone can help you get out of your head if finding silence during meditation is too difficult. Headspace and Calm are great apps for this.

2. Cold Showers or Ice Baths

Why It Works: Cold exposure can boost your metabolism, improve circulation, and increase alertness. It's also known to reduce inflammation, reset your nervous system, and promote recovery.

How to Do It: Start by ending your regular shower with 30 seconds to a minute of cold water. If you're brave enough, try an ice bath for 3-5 minutes.

3. Intermittent Fasting

Why It Works: This is a popular biohack for weight loss, improved energy levels, and mental clarity. It's all about eating within a certain time window and fasting for the rest of the day.

How to Do It: The most common method is the 16/8 rule (fast for 16 hours, eat in an 8-hour window). Make sure to drink lots of water during your fasting period to stay hydrated. The eating window that works best for most people is 11 am to 7 pm. If you are new to this type of fasting, it may take you a few days to get into this eating window.

4. Supplements for Mental Focus

Why It Works: Supplements can enhance cognitive function, memory, creativity, or focus. If your goal is to work smarter or stay focused on your work, nootropics can give you that mental edge.

How to Do It: Get muscle tested to see what your brain and nervous system need for support. Maybe it is a morning supplement for a productivity boost. Maybe detoxing heavy metals from your brain would help improve focus.

5. Exercise with High-Intensity Interval Training (HIIT)

Why It Works: HIIT workouts have been shown to improve cardiovascular health, burn fat, and build muscle in less time.

How to Do It: Try a 20-30 minute workout, alternating between high-intensity and low-intensity periods. High-intensity exercises like jumping jacks, burpees, mountain climbers, or sprint intervals are great for HIIT. If you are new to exercise, you may want to start with once a week and gradually build up to three times a week, with a day of rest in between.

6. Mindfulness and Meditation

Why It Works: Mental health is just as important as physical health. Meditation has been shown to reduce stress, increase focus, and improve emotional resilience.

How to Do It: Try using apps like Headspace, Calm, or Insight Timer to guide you through short meditation sessions.

Even just 5 minutes of daily meditation can help you stay centered and focused on your goals. I like the benefits of meditating first thing in the morning and last thing at night. Easy to do at night when you are staying away from screens.

7. Track Your Progress with Apps and Journals

Why It Works: Writing things down or tracking your progress can help you stay motivated and focused.

How to Do It: Use habit tracking apps like Habitica or Streaks to log your daily actions toward your goals. A fitness tracker like Fitbit or Apple Watch can monitor your workouts, sleep, and heart rate, giving you real-time feedback on your health.

8. Supplements for Energy and Immunity

Why It Works: Certain supplements can help your body function at its best, especially during times when you're pushing yourself hard.

How to Do It: Vitamin D is important, especially in the winter months, for mood and Immunity. Magnesium can help with sleep and muscle relaxation. Omega-3 fatty acids support brain health and reduce inflammation. These are some basic ones. To be more specific about what your body needs and how much of it is tested for muscle.

9. Biofeedback for Stress Management

Why It Works: Biofeedback uses sensors to track your physiological processes (such as heart rate and muscle tension) and can help you control your stress responses.

How to Do It: Use apps or devices like Muse or HeartMath to help monitor your stress and teach you relaxation techniques. Practice breathing exercises or guided relaxation based on the data these devices provide.

10. Mindful Eating and Hydration

Why It Works: Proper nutrition and staying hydrated are fundamental for overall health, energy, and focus.

How to Do It: Get muscle tested for what foods are good for your body and what foods are best to stay away from. Focus on eating a balanced diet with whole foods, lean proteins, vegetables, fruits, and healthy fats. Avoid processed foods as much as you can; nothing packaged. The top two foods most people muscle-test to avoid are white refined sugar and wheat or white flour. Stay away from those two foods and see how you feel. For more information on how to eat a balanced diet, see our Healing Arts food pyramid.

Also, drink enough filtered or bottled water throughout the day. Aim for at least 8 cups (64 ounces) of water a day. Herbal tea also counts towards your water intake if you drink coffee or other caffeinated beverages, so drink it to help you drink even more water, since coffee and caffeinated beverages are dehydrating.

11. Power of Positive Thinking and Visualization

Why It Works: No matter your 2026 goals, your mindset can shape your success. Visualization can help you achieve your goals by programming your brain for success.

How to Do It: Spend a few minutes each day visualizing your goals and the steps to achieve them. See yourself succeeding. Positive affirmations or journaling can also help reframe negative thoughts and improve your confidence. Do it again after meditating so that your last thoughts of the day are positive. The brain really can be rewired, so tell it what it is you want!

Summary

A fresh year is the perfect time to upgrade your health, mindset, and daily habits — and biohacking offers simple, science‑backed ways to do it. This guide walks through practical techniques to improve sleep, boost energy, sharpen focus, reduce stress, and build healthier routines. From cold exposure and intermittent fasting to mindfulness, HIIT workouts, targeted supplements, and visualization, each biohack is designed to help you align your body and mind with your goals. Whether you want better recovery, clearer thinking, or more balanced well‑being, these tools give you a structured way to stay motivated and make lasting change throughout the year.

Here is to a happy, healthy 2026!