In an age where wellness trends are everywhere, biohacking making small, intentional changes to optimise your body’s performance is no longer just for Silicon Valley techies. From better sleep and glowing
skin to stronger digestion and immunity, experts agree that everyday habits can create a profound impact on overall health.
Start with Your Gut
“When it comes to everyday biohacks for sleep, skin, digestion and immunity, I would start with digestion and that too of the previous night,” says Dr Sajeev Nair, Founder & Chairman, Vieroots. His first advice is simple but powerful: eat your supper by 7–8 PM so you can sleep by 10–11 PM. “This gives your gut around three hours for primary digestion and lulls your body into gentle sleep, as rest-and-digest go hand-in-hand under the parasympathetic system,” he explains.
Dr Nair’s second biohack? Rise with the sun. “Don’t sleep too much, wake up with sunrise to fortify your circadian rhythm. It will do your mind, body, and spirit a world of good,” he says. And his third: go outside first thing in the morning. “Ground your feet on grass or soil while practicing gratitude, then take a 30-minute brisk walk in early sunlight. Your skin soaks up Vitamin D, which is essential for sleep, skin, digestion and immunity.”
Honour Your Internal Clock
Echoing the importance of circadian health, Luke Coutinho, Integrative Lifestyle Expert, highlights two foundational hacks, “Live in alignment with your circadian rhythm, let natural light guide your sleep and wake times and prioritise deep, restorative sleep,” he says. According to Luke, when the body’s internal clock is respected and well-rested, “every system functions more intelligently, paving the way for profound well-being.”
Small Changes, Big Impact
For Dr Lubna Chingili, Chief Medical Officer, Global Innovation Centre, NURA, biohacking is “a continuous journey of optimising lifestyle, diet and habits to achieve better health and wellness outcomes.” She suggests simple but effective tweaks: avoid caffeine in the afternoon, reduce screen time before bed, and dim lights to prepare your body for quality sleep.
When it comes to skin health, Dr Chingili recommends keeping the skin hydrated and consuming antioxidant-rich foods to protect it from damage. For digestion, she emphasises the role of a healthy gut: “Consuming probiotic-rich foods and ensuring sufficient sleep go a long way in improving digestive health.” As for immunity, she keeps it straightforward: “Sleep well, adopt mindful eating, and practice intermittent fasting.”
The Takeaway
From eating earlier in the evening and syncing with sunrise, to grounding barefoot and respecting your circadian rhythm, these expert-backed biohacks don’t require expensive gadgets or radical routines. Instead, they offer a reminder that small, consistent actions rooted in nature’s rhythms can unlock better sleep, healthier skin, improved digestion, and stronger immunity.
