Motivation

Centr Team

The non-billionaire’s guide to biohacking

At Centr, we don’t see the value in obsessive biohacking that gets in the way of enjoying life. We also know that shortcuts don’t usually lead to long-lasting results.

Our version of biohacking is about tweaking your lifestyle to make it easier to perform at your best every day. And potentially live better for longer.

Biohacks you can try without breaking the bank

You don’t need a top-secret laboratory to try these performance-enhancing hacks.

1. Increase your VO2 max

VO2 max is considered the best measure of cardiovascular fitness – it refers to the maximum amount of oxygen your body can use during intense exercise. The more your muscles can call on, the better and longer you’ll be able to perform.

You can have your VO2 max measured in a lab by running on a treadmill while wearing an oxygen mask. But if you want a rough idea without the lab, many smartwatches and fitness trackers estimate VO2 max using your heart rate. The Norwegian University of Science and Technology also has an online test to estimate your numbers.

Once you’ve got an idea of where you stand, how do you improve it? One way is to fire up a HIIT workout with your Centr experts.

“HIIT is amazing to do as we age,” says Ingrid Clay. “High-intensity interval training can help to improve your VO2 max or cardiovascular fitness – thus decreasing your risk of heart disease.”

Get your heart thumping, and your VO2 max climbing higher, with a high-intensity bodyweight cardio blast with Chris and Luke.

2. Get in the zone… 2

Different levels of exertion send your heart rate into different zones. Somewhere in between sitting on the sofa and doing the 100m sprint, there is an overlooked heart-rate zone that is winning fans – including our very own Luke Zocchi.

Zone 2 is reached by performing cardio at 65-75 percent of your maximum heart rate. Luke’s treadmill approach to getting into this zone is not that different from Taylor Swift training for her tour while singing, but you don’t need to know all the lyrics to Shake it Off.

“The easiest way to gauge which zone you’re in is the talking test – if you can hold a conversation while exercising, you’ve hit that sweet spot,” he says.

Your aerobic endurance will improve with zone 2 training, but the real biohacking benefits happen on a deeper level. There’s evidence it can boost the strength of your mitochondria, the tiny organs that power your cells. And the stronger your mitochondria, the easier it is for them to use fat as fuel and clear waste from your cells, reducing your risk of many diseases.

To reap the benefits of zone 2 training for your fitness and longevity, Luke recommends aiming for three or four 60-minute sessions a week.

“If that’s a bit challenging, start at 30 minutes and build your way up,” he says.

It’s important to mention that there’s some evidence that zone 2 training might not be as beneficial for mitochondrial function in women. But it’s still a worthwhile form of active recovery and endurance training.

3. Build muscles (that’s it, that’s the hack)

There’s more to building muscles than looking buff. As you layer up the gains, you’re also layering up the biohacking benefits.

Lifting weights over extended periods can halt brain degeneration and increase cognitive functions such as memory and reasoning. For the guys, studies have shown a long-term increase in testosterone levels in men.

Need another reason to hit the weights? Research suggests that regular resistance training may kickstart autophagy – the process by which cells clean out waste material they don’t need anymore. And a boost in autophagy has been linked to slower aging.

In other words, putting those dumbbells to work with a strength workout could be a great boost for your overall longevity.

4. Fuel up on morning light

Your body is busy biohacking while you sleep: flushing waste build-up from your brain, repairing and growing muscle, regulating emotions and setting you up for better physical performance.

But did you know that you can improve your sleep by waking up with light? A dose of natural sunlight in the morning not only delivers a mood-boosting serotonin hit and improves your daytime energy, but it also increases your sleep drive at night by regulating your circadian clock.

Getting some rays can also help you to focus and boost your immune system.

Not a morning person? Power Sleep with Chris Hemsworth is designed to help you tap into this priceless power source.

5. Fight inflammation with cold therapy (no cryochamber required)

In Limitless, Chris shocked his body by jumping into the icy waters of the Arctic. And it wasn’t just to entertain his brothers.

Cold therapy usually involves immersing your body in water, snow, ice or a specially designed chamber from the neck down at any temperature below 60ºF (15ºC).

It may not be comfortable, but there is growing evidence that cold therapy reduces inflammation, which is increasingly being linked to aging illnesses such as dementia and cardiovascular disease.

This anti-inflammatory action also helps to reduce muscle soreness, to power better recovery from training.

The cold also appears to have the ability to boost your immune system, elevate mood, and increase circulation (once the cold treatment is removed, of course).

Can’t afford a cryotherapy chamber? Luke has got you.

“Fill a bath or a tub with cold water, put some ice in – job done,” he says. “Or you can stand under cold water in the shower for 30 seconds.”

If you’re combining your cold therapy with a workout and heat therapy like a sauna, Luke recommends doing it in this order to maximize the benefits: training, heat, cold.

6. Shore yourself up against stress

Chronic stress is bad news for your physical and mental health – and it could be impacting your longevity, too.

While the connections are complex, there’s growing evidence that chronic stress can accelerate aging and lead to poor health.

How do you biohack to fight back? Short bursts of controlled stress can build your tolerance:

• Exercise appears to change the chemistry of the brain over time, helping you to stay calm and adapt in stressful situations.
• The sauna will expose your body to heat shock and cause your cells to go into defensive mode, cleaning out harmful waste and building up your defenses against stress.
• Breathwork is also an accessible way to build up your baseline resistance.

Breathing with good form is a fundamental biohack that can improve oxygen levels, energy, focus and stress levels.

7. Food is the best supplement

A major part of biohacking is looking to nutrition to take the human body to new heights. You can be sure tech tycoons are spending big in an attempt to create magic life-extending supplement pills as we speak.

But sports dietitian Angie Asche says you should think twice before blowing your salary on a bunch of buzzy supplements.

“The US FDA does not regulate the ingredients in these products, manufacturing, or the claims being made," she says, adding that real food sources should be your first choice for essential nutrients.

“When you consume foods that are a source of these nutrients, you’re also consuming a wide variety of vitamins, minerals and polyphenols that work together to improve health and performance.”

With Angie’s expertise, here’s how to get 4 of the most popular nutrition supplements from real food.

The benefits of biohacking

Biohacking is all about creating a personalized approach to improving your health, performance, and well-being. By making small, strategic changes, you can unlock benefits that help you feel stronger, live better, and even slow the signs of aging.

The best part? Biohacking is flexible. A biohacking diet, for example, lets you tailor your nutrition to match your specific goals – whether that’s boosting energy, improving mental clarity, or enhancing physical performance. By focusing on nutrient-dense foods and tracking how your body responds, you can discover what fuels you best.

Similarly, biohacking supplements can provide an edge by addressing deficiencies or supporting specific areas like gut health, immunity, or sleep. While they’re not a replacement for real food, supplements can enhance the benefits of an already balanced diet.

Beyond nutrition, biohacking can help optimise your daily habits. From improving your VO2 max with exercise to regulating your circadian rhythm through morning sunlight, these simple tweaks can profoundly impact your energy levels, mood and longevity.

Remember, biohacking isn’t about taking extreme measures or buying expensive gadgets – it’s about understanding your body and making small changes that add up over time. Whether you’re aiming for peak performance or just looking to feel your best every day, the benefits of biohacking are accessible to everyone.

Biohacking for women: is it different?

Biohacking isn’t a one-size-fits-all approach – especially for women. With different life stages to consider like pregnancy and menopause, tailoring biohacking techniques to your body can help you unlock the most benefits.

Here’s how biohacking can work differently for women:

Hormone-aware nutrition and training: A woman’s menstrual cycle can impact energy, metabolism and performance. For example, strength training may feel easier during the follicular phase, while the luteal phase might call for lighter activities and more recovery. Tracking your cycle can help you fine-tune your biohacking diet and fitness routine for optimal results.

Supplements for women’s health: Biohacking supplements like magnesium and omega-3s can support hormonal balance, stress relief and cognitive function. Choosing the right supplements tailored to your needs can make a big difference.

Stress management and recovery: Biohacking practices like breathwork, yoga, and mindfulness can help reduce stress, improve resilience, and support long-term well-being.

While many biohacking principles apply universally, embracing these differences empowers women to optimize their health in a way that’s sustainable and aligned with their bodies. Biohacking isn’t just about reaching peak performance – it’s about feeling strong, balanced, and thriving in every phase of life.

Important: Hormonal fluctuations related to menstruation are highly individual. Talk to a doctor if you have concerns about your hormones or symptoms.

Want more advice on elevating your every day?

• Breathe better, live better: the benefits of breathwork
• What is a metcon workout & can it boost your fitness?
• Is BMI a load of bull$#*t?
• 6 recipes to fight inflammation & fuel recovery
• Your brain is aging. Here’s how to keep it young.