Biohacking with Kate

Mixing Old Wisdom with New Tech

My biohacking journey

  • 9.Brush Left: The Brain Boost of Using Your Non-Dominant Hand”

    (Tip 9 of 21 biohacking tips)

    Photo by Tima Miroshnichenko on Pexels.com

    🧠✨ Want to hack your brain in under a minute? Easy: Switch hands.

    Brushing your teeth, stirring your tea, or writing your name with your non-dominant hand might feel awkward (and a little silly 😅)—but that’s exactly the magic. You’re building brand new neural pathways, boosting brain flexibility, and sharpening memory! 🔥🧩

    Confession: I don’t practice this hack as often as I should. But life with my baby daughter Jasmin? She’s made sure I get plenty of “non-dominant hand” workouts. 😄
    (Pro tip for future mamas: practicing this during pregnancy is a genius move—you’ll need two fully functional hands once that little one arrives! 🍼💪)

    Neuroscientists call these “neurobic exercises“—simple, non-routine tasks that wake up your brain from autopilot. The more you challenge yourself, the more adaptable (and powerful!) your brain becomes. 💥

    ✨ QUICK TRY: Write your name with your opposite hand.
    It’ll feel weird. That’s growth. New effort = new connections = stronger brain.

    Let’s practice together! Which hand feels like it has a mind of its own? 😂👇

    With love,
    Kate
    Biohacking with Kate

  • 8.Forest Bathing: Nature walk for better self

    (Tip 8 of 21 biohacking tips)

    🌿✨ There’s something magical about trees, birdsong, and dirt paths, right? Taking a daily walk—especially in nature—is like hitting a reset button for your soul. 🥾🌳

    Nature walks = lower cortisol, clearer thoughts, and happy, moving bodies. 🌿✨

    Our family is lucky to call the South of Portugal home right now, where nature is basically our backyard. And honestly? It’s been a game-changer for our quality of life. 💚

    But hey, if you’re living in a buzzing city, don’t stress. Just do your best. Find a nearby park, plan a weekend nature escape, or even sneak in a little greenery wherever you can. Every bit counts. 🌳✨

    Science backs it up, too! A 2015 Stanford study found that strolling through green spaces reduces brain activity linked to depression. Even 20 minutes can lift your mood, lower stress, and boost your memory. 🫶✨

    BONUS TIP: Walking barefoot on grass or sand (aka grounding) = a free, mini massage for your nervous system. Try it—your body will thank you. 👣✨

    Tag someone you’d love to take a nature walk with! 👇

    With love,
    Kate
    Biohacking with Kate

  • 7.”Just Breathe: The Simple Tool for Instant Calm”

    (Tip 7 of 21 biohacking tips)

    When life throws a tantrum (deadlines, traffic, tantruming toddlers, anyone? 😵‍💫), your body jumps into fight-or-flight mode.
    But here’s the magic: by simply breathing consciously, you can flip the switch and glide into that soothing rest-and-digest zone. 🧘‍♀️✨

    Enter: Box Breathing. 🟩🟩🟩🟩

    Sounds fancy, but it’s as easy as tracing a square with your breath. And yes, you might be thinking, “Seriously? Breathing? I do that in my sleep.” 😏
    Exactly! But doing it right—on purpose—can make a huge difference. Let’s be real: most of us are shallow chest breathers, especially when we’re stressed.

    💡 The Beauty of Breathing Right

    Stress, on the other hand, is sneaky. 🫣 It spikes your heart rate, messes with your blood sugar, and can even wear down your organs over time.
    But a few rounds of box breathing? That’s like hitting a refresh button on your entire system. 🔄🫁


    Here’s your Box Breathing 101:

    🟩 Breathe in for 4 seconds
    🟩 Hold for 4 seconds
    🟩 Breathe out for 4 seconds
    🟩 Hold again for 4 seconds

    Repeat this loop 4 to 10 times. That’s it!
    No yoga mat, no incense, no playlist required. 🚫🕯️🎵

    ⏰ When to Use It
    🤯 Feeling frazzled during work? Box breathe.
    📧 About to hit “send” on that spicy email? Box breathe.
    😴 Can’t sleep because your brain won’t stop buzzing? Box breathe.

    With love,
    Kate
    Biohacking with Kate

  • 6.Intermittent Fasting: A Simpler Way to Reset Your Body and Mind

    (Tip 6 of 21 biohacking tips)

    Intermittent fasting isn’t just another health trend—it’s a powerful, science-backed way to restore balance in your body, upgrade your mental clarity, and give your overworked digestive system a break.

    By simply narrowing your eating window (for example, eating within 8 hours and fasting for 16), you invite your body into a more efficient, fat-burning, healing state. It is very easy to do.

    🤔 “But Isn’t That Just Starving Yourself?”

    A friend once asked me, “Why would not eating help you feel better? Isn’t food fuel?”

    It’s a great question—and a common misconception.

    We live in a world where we’re constantly “fueling” ourselves, often without hunger, and often with foods our bodies never really asked for. The result? A body that’s overfed and under-recovered.

    Intermittent fasting isn’t about starvation. It’s about eating with intention—creating space for your body to rest, repair, and rebalance.

    🔬 Here’s What Happens During Fasting

    • 🧠 Mental clarity increases
    • 🧬 Insulin levels drop
    • 🔥 Your body burns stored fat for energy
    • 🌿 Inflammation may decrease
    • ⏳ Longevity markers improve (NEJM, 2019)

    It’s a biological reset your body is naturally built for.

    🌱 How to Start (Gently!)

    Don’t jump into extreme windows. Instead:

    • Try a 12:12 fasting/eating schedule (fast for 12 hours, eat within 12 hours).
    • Skip breakfast a few times a week.
    • Stay hydrated with mineral-rich water during your fasting window.

    Then tune into how your body responds and gradually extend your fast if it feels right.

    This is a practice, not a punishment—and the results can feel extraordinary.

    With love,
    Kate
    Biohacking with Kate

  •  5.”Barefoot Bliss: How Grounding Reconnects You to Health”

    (Tip 5 of 21 biohacking tips)

    Take off your shoes. Step onto the grass. And feel your body exhale.

    That’s grounding—also known as earthing—a simple yet powerful practice of connecting your bare skin directly to the Earth’s surface. It may sound a little out-there, but science is catching up—and the results are promising.

    ⚡ What Is Grounding, Really?

    At its core, grounding is about allowing your body to absorb the Earth’s natural electric charge. When you walk barefoot on grass, soil, or sand, you create a direct link between your body and the planet. The result? A surprising list of benefits:

    • 🌿 Reduced inflammation
    • 🧘‍♀️ Calmed nervous system
    • 😴 Improved sleep and mood
    • 🔋 Rebalanced energy (yep, even at the cellular level)

    ✨ Nature Has Always Been Home

    Modern life keeps us disconnected—from nature and from ourselves. Grounding is your invitation to return, to recalibrate, and to realign.

    For me, it’s become a ritual: I sip my morning coffee in the backyard, barefoot on the grass. It’s quiet. It’s intentional. It’s healing.

    🌆 Can’t Get Outside? You’ve Got Options

    If you live in a city or can’t access natural surfaces easily, you’re not out of luck. There are grounding mats and even grounding shoes designed to recreate the same effects. (I personally use Bahe grounding shoes—but I’ll share more on that soon in another post!)

    The key? Your skin needs real contact with a natural surface—think grass, soil, sand, or even unsealed stone.

    🕒 Start Small, Feel Big

    Start with just 10–20 minutes a day. Your body will thank you. Small studies already suggest improvements in mood, reduced cortisol levels, and decreased inflammation markers.

    So go on—kick off your shoes. The Earth is waiting.

    With love,
    Kate
    Biohacking with Kate

  • 4.”Cold Showers, Warm Gains: The Chill Biohack for Energy”

    (Tip 4 of 21 biohacking tips)

    Let’s be real—cold showers sound like something only the ultra-hardcore biohackers or wilderness survivalists would love. But here’s the truth: cold showers aren’t just for the brave—they’re for the optimized.

    Just 30 seconds of cold water can:

    • ⚡ Boost your alertness
    • 🧊 Reduce inflammation
    • 🔄 Improve your circulation
    • 😄 Give you a natural mood lift (goodbye espresso shots!)

    🧠 Mind Over Cold: Train Your Brain, Build Your Resilience

    The magic of cold showers goes beyond the physical. Every time you turn that dial to cold, you’re sending a signal to your brain: “I can handle this.” That daily micro-challenge builds mental toughness and resilience like few other habits can.

    And the best part? You don’t have to go full Wim Hof to see the benefits.

    🚿 How to Start (Without Hating It)

    Let’s keep it simple and doable:

    1. Start with your usual warm shower. No need to change your routine.
    2. At the end, turn the water to cold and stay under it for a count of 10 seconds.
    3. That’s it. Done.

    Each day, add 5 more seconds. In just a week, you’ll be riding that icy wave for 30–60 seconds like a pro. You’ll come out feeling alive, empowered, and ready to own the day.

    🌍 Why Now Is the Perfect Time

    Most parts of the world are their warm season, which makes it way easier to start experimenting with cold exposure. By the time winter rolls around, you’ll be conditioned and ready—not shocked.

    🧬 The Science Is Cool, Too

    Cold exposure activates brown fat—a type of fat that burns energy to keep you warm. According to a 2013 study in Cell Metabolism, this process helps regulate blood sugar and ramps up your metabolism. It’s like your body’s own internal biohack.

    💸 Free, Powerful, and Accessible

    Here’s the kicker: cold showers are free. No special gear. No expensive supplements. Just you, your shower dial, and a willingness to embrace the chill.

    Start today. Turn the dial. And feel the shift—in your body, in your brain, in your life.

    With love,
    Kate
    Biohacking with Kate

  • 3. Gratitude Practicing: Daily 5 minute journalling

    (Tip 3 of 21 biohacking tips)

    Our natural state is actually happy and content.
    Just look at kids—they find joy even in the toughest conditions. As long as they feel safe and fed, life is one big playground.

    But as adults, we forget. We get distracted, overwhelmed, and lose sight of how fortunate we are. That’s where gratitude comes in.

    It’s one of the simplest and most powerful mindset shifts.
    Grab a notebook and write down a few things you’re thankful for each day. If you prefer structure, journals like The 5-Minute Journal offer thoughtful prompts. But honestly? A pen, paper, and two minutes are enough.

    Of course, some days make it harder.

    Recently, my baby girl suddenly started throwing up uncontrollably. We were scared. Seeing her so pale and helpless broke my heart. But the hospital staff were incredible, my daughter was strong, and my husband stayed calm.

    That night, I wrote:
    🙏 I’m grateful for the doctors.
    🙏 For my baby’s strength.
    🙏 For my husband’s steady energy.

    Even on the hardest days, there’s something to hold on to.
    Gratitude doesn’t erase the struggle, but it does shift your perspective—and that can change everything.

    📓 Start today.
    What would be the three things you are thankful today?

    Even in the chaos, there’s always light.

    With love,
    Kate
    Biohacking with Kate

  • 2. Five minute daily meditation: Give your brain a break

    (Tip 2 of 21 biohacking tips)

    Here’s the truth: our brain is designed to think—nonstop. That’s its job.


    And if you’ve ever noticed that the moment your mind gets quiet, it immediately starts searching for something else to think about… you’re not alone.

    We’re awake, on average, for about 16 hours a day—and for most of that time, we’re caught in a continuous stream of thoughts. No wonder we’re tired.


    Our brain needs space. And that’s where meditation comes in.

    I’ve experimented with a lot—different apps, methods, even longer sessions. But the more complicated I made it, the less likely I was to stick with it. Now? I’ve kept it really simple. And it’s been a game-changer.

    For the longest time, I’ve been practicing a 5-minute Anapana meditation—just observing the breath as it flows in and out. That’s it. No special equipment, no rituals. Just breath.

    Ideally, I like to do it in the morning. But let’s be real—if you’re a mom to an infant like I am, mornings don’t always go as planned. So I fit it in whenever I can.
    All you need is a quiet, comfy spot and 5 minutes on the clock.

    Why bother with just five minutes?
    Because it works. It calms your nervous system, clears your head, and helps you respond (instead of react) when life gets loud.
    And the best part? These mini resets add up. The more often you do them, the more grounded you feel—consistency over perfection, always.

    So—
    🧘‍♀️ Got 5 minutes?
    ✨ Then you’ve got time to start.

    Let’s give our minds the pause they deserve.

    With love,
    Kate
    Biohacking with Kate

  • 1. Sunshine Therapy: The Free Mood Booster You’re Missing

    (Tip 1 of 21 biohacking tips)

    I’m kicking off this biohacking series with something so simple, it’s easy to overlook—and yet so powerful, it can truly transform your life. It’s free, it’s accessible, and I’ve been practicing it for years. That is : simple daily sunlight exposure.

    I can vouch for its impact—not just on your health, but on how you show up in every role you play: as a colleague, a mom, a partner, a human.

    Sunlight is the original biohack.

    Getting outside every day—even when it’s cloudy—is one of the most effective, zero-cost ways to boost your mental and physical wellbeing. Natural light helps regulate your circadian rhythm, which means better sleep, more energy, and a brighter mood.

    Even indirect exposure through your eyes and skin sends a powerful signal to your brain: It’s daytime—wake up, focus, thrive.

    And while vitamin D gets all the spotlight, there’s more going on. Sunlight triggers the release of serotonin, the “feel-good” hormone that helps reduce anxiety and depression and improves your ability to concentrate.

    So here’s your challenge:
    Instead of reaching for your phone first thing, step outside for just 10 minutes. Let your body soak in the light. Let your brain recalibrate.

    🌞 Try it for 30 days.
    🌱 See how you feel.
    💛 Become that more energized, focused, present version of yourself.

    Are you in? Let’s do this—one sunbeam at a time.

    With love,
    Kate
    Biohacking with Kate

  • 21 Biohacking Tips That Cost Little to Nothing — A Beginner’s Guide

    Photo by Jill Wellington on Pexels.com

    Let me be honest with you—I’m not a billionaire like Bryan Johnson or Dave Asprey. I don’t have the luxury of spending my entire day optimizing my health or pouring endless money into cutting-edge wellness tech. I’m a regular mom, juggling life’s many responsibilities. But I’ve always wondered: if I actually implement everything I’ve learned—consistently and structurally—can I truly benefit and improve myself through biohacking?

    That’s the journey I’m about to explore, and I’d love for you to come along.

    Realistic Biohacking: What You Can Expect

    Over the next 7 weeks, I’ll be sharing 3 biohacks each week—ones that I actually use, some I and have used consistently for a long time and some I will try with you together. These aren’t hacks that require fancy devices or a big budget. They’re simple, doable, and grounded in real-life routines.

    I’ll start with what matters most to me: mental health. Yes, even above physical health.

    Why Mental Health Comes First

    This priority stems from my personal experience. I’ve never really shared this before, but I’ve been through burnout. I couldn’t work for a long time. It took a lot of effort, reflection, and difficult days to begin feeling better. That’s why mental health is non-negotiable in my biohacking journey.

    Because let’s be real—no matter how healthy your body is, if your mind isn’t well, your body will feel it too. Chronic stress, for example, can be as damaging as smoking five cigarettes a day. So, for me, any effort to improve health must start with the mind.

    Honest Confession: It’s Not Always Perfect

    I’ll admit—sometimes, in the name of “mental health,” I find myself reaching for junk food or sweet treats. But that’s a deeper conversation for another day. I know a lot of my relationship with food ties back to my childhood, and I’m still navigating that.

    Let’s Do This Together

    So, here’s the plan: 3 practical, affordable biohacks each week for 7 weeks. Let’s see what happens when we focus, stay consistent, and support each other on this journey.

    Stay tuned and let’s start improving—one step at a time. 💪

    With love,
    Kate
    Biohacking with Kate