The biohacking craze has been popularized by longevity influencers like Dave Asprey, Bryan Johnson and Ben Greenfield, who have poured millions into cutting-edge gadgets, pricey supplements and extreme wellness regimes to reverse the clock.
But Asprey says you don’t have to be in the top 1% to jump on the bandwagon.
The self-proclaimed “father of biohacking” recently took to TikTok to share five tips for getting healthy without emptying your bank account.
Muscles in
Asprey’s first recommendation is to stock up.
“You don’t need to do all the things, just get the big muscle groups,” he said on TikTok, which has amassed nearly 48,000 views.
You can also forget about fancy gym memberships or expensive equipment. Asprey says air squats and pushups are cheap and effective ways to build muscle.
Why does it matter? Muscle mass is essential for longevity because it helps the body maintain mobility, improve bone density, regulate blood sugar levels and boost metabolism, especially as we age.
Get steam
If you have access to a gym or health club, Asprey says it’s time to hit the sauna. Exposure to heat, he explains, comes with a host of benefits, including detoxifying your body.
Research shows that spending time in a sauna can improve oxygen delivery to your muscles and organs, lower your risk of disease, provide pain relief and even promote better sleep.
The heat and steam from a sauna can also open up your pores, allowing sweat to wash away dead skin cells and bacteria for a cleaner, healthier complexion.
You have a cow
The next step may seem strange – but bear with it.
Go to Costco or your favorite big box store and buy the biggest, cheapest refrigerator you can afford. Next, Asprey recommends ordering a quarter cow and eating a pound of grass-fed beef a day.
“It’s cheaper on a calorie basis than kale,” he explained. “Focus on high-quality animal protein instead of vegetables.”
Don’t worry if you can’t afford grass-fed — Asprey says any beef is better than none. Buying in bulk cuts out the middleman, which can save you big bucks.
Let the sun in
Asprey also recommends soaking up 20 minutes of sunlight each morning.
Why? Sunlight increases the body’s production of vitamin D, which is essential for strong bones and overall health.
Research shows that just 10 minutes of sun exposure can increase serotonin levels, which boost your mood, energy and focus. It can also improve sleep, lower blood pressure and even extend your lifespan.
For those in darker climates like Canada, Asprey suggests investing in a red light panel to get that boost in the morning.
Aspreys also suggests incorporating a daily 10-minute walk into your biohacking regimen.
“Do this before you hire a functional medicine practitioner,” Asprey said. “It doesn’t cost much, but it will fundamentally change the way you feel.”
Don’t just take his word for it – Asprey lived his advice. “I weighed 300 pounds, had chronic illness syndrome and all the diseases of aging before I was 30,” he admitted.
Today, he’s shed more than 100 pounds and claims to have turned back his biological clock by at least a decade.
Of course, it hasn’t been cheap — Asprey has spent nearly $2 million on his biohacking journey, but he insists these simple tricks can help anyone take a step toward better health without asking for a hefty price tag.
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