How can one start small in biohacking?

To start small in biohacking, you can focus on simple and manageable changes. Here are some expert recommendations:

1. Morning Hydration: Begin your day by drinking a large glass of water with a pinch of sea salt and perhaps some lemon. This helps hydrate and replenish essential electrolytes after sleep 1.

2. Sunlight Exposure: Spend 10-15 minutes outside in the morning sunlight, preferably within an hour of waking up. This helps regulate your circadian rhythm, boosting mood and energy levels 1.

3. Cold Exposure: End your shower with a burst of cold water. Cold exposure can stimulate your nervous system, increase alertness, boost mood, and improve circulation and immune function 1.

4. Gratitude Practice: Each morning, write down a few things you're grateful for. This can improve your mood, reduce stress, and enhance overall well-being 1.

5. Mindfulness and Breathwork: Spend a few minutes practicing mindfulness or meditation and breathwork. This helps clear your mind, set daily intentions, and prepare for challenges 1.

6. Physical Activity: Incorporate 20-30 minutes of moderate exercise into your morning routine. Activities like walking or yoga can increase blood flow, release endorphins, and help you stay alert 1.

Additionally, Ben Greenfield suggests leveraging educational resources and starting with simple self-learning. Use tests and wearables to track important health metrics and understand their relevance to your body. The key is to take baby steps, making consistent, small changes over time to integrate biohacking into your daily routine 2.

By focusing on these small, sustainable practices, you can gradually enhance your well-being and productivity, laying a solid foundation for more advanced biohacking techniques in the future.