The 10 'biohacking' rules to help you live longer, age 'backwards' and boast a radiant glow every day

Australians have turned to 'biohacking' after millionaire Bryan Johnson shared his impeccable results in terms of anti-ageing, fitness, and overall health.

Though Johnson, 46, has a famous $2 million-a-year anti-ageing regimen, you can achieve similar results by making a few small changes.

What is 'biohacking'?

Biohacking is also sometimes known as human augmentation, human enhancement, or do-it-yourself biology. It sets out to improve overall physical health and optimise performance outside the realm of traditional medicine.

The underlying philosophy is a refusal to accept the body's physical limitations and shortcomings by trying to use the latest insights into exercise, physiology, and nutrition to optimise health.

Australians have turned to 'biohacking' after millionaire Bryan Johnson shared his impeccable results in terms of anti-ageing, fitness, and overall health

Fitness experts at Set for Set shared ten ways you can 'biohack' for a longer, healthier life.

1) Plunge yourself in ice cold water

Scientists recommended people immerse themselves in cold water (10C to 15C) for 11 minutes every week. 

Aussies have taken a shining to cold therapy and ice baths - with Dutch motivational speaker Wim Hof revealing the practice's endless benefits.

Wim Hof's nickname 'Iceman' is certainly appropriate, with the 63-year-old holding 21 Guinness World Records records for 'superhuman' acts in the extreme cold.

He previously told FEMAIL being exposed to the cold can assist with depression, anxiety, energy levels, and may even prevent illnesses such as cancer.

'What you will see is that your heart rate goes down during the day, reducing your stress levels. You feel more energised. The improved blood flow delivers better nutrition to your cells. You find you don't get sick anymore,' Wim said.

Aussies have taken a shining to cold therapy and ice baths - with Dutch motivational speaker Wim Hof previously revealing the practice's endless benefits 

2) Optimise your sleep schedule

It's recommended you get seven to nine hours of sleep every night and maintain a good circadian rhythm. 

You should aim to go to sleep and wake up at the same time every day - even on weekends. 

A reliable routine and time outdoors in daylight in the morning helps to regulate your body's internal clock.

Getting enough sleep encourages muscle growth and repair, helps keep your brain alert, improves your blood sugar levels, and prolongs your lifespan.

3) Enjoy regular saunas

Saunas have several cardiovascular health benefits because the high temperature helps your body cool itself down by increasing heart rate and blood flow - which decreases blood pressure.

The experts at Set for Set recommend three 30-minute sauna sessions a week at 80C-90C.

Saunas have several cardiovascular health benefits

4) Drink water with a teaspoon of Himalayan salt

Himalayan salt is mineral-rich and contains a hoard of electrolytes, which helps move nutrients into your cells.

While your body naturally produces electrolytes and absorbs them from food, the boost provided by a teaspoon of salt in a litre of water will improve your metabolism and give you a burst of energy.

It also helps to detox your body by supporting kidney and liver functions.

5) Testosterone Replacement Therapy (TRT) for men

Some doctors recommend men take TRT medication if their testosterone levels begin to fall in their 40s.

Set for Set's experts revealed that a healthy level of testosterone improves energy levels, increases bone density, muscle mass, insulin sensitivity, and generally improves your mood.

Testosterone levels can be checked by a professional, with the typical range being 300 to 1,000 ng/dL.

Always have a chat with your personal GP before making any medical decisions. 

6) Try intermittent fasting

Intermittent fasting lets you reset your bodily functions by decreasing the insulin in your blood, increases human growth hormone, and promotes cellular repair.

This helps you burn fat and gain muscle faster - which is scientifically proven to benefit your heart.

If you're trying intermittent fasting for the first time, try ratios of 14:10 or 12:12 because they are the least restrictive - wherein you can fast for 14 hours and eat for ten, or fast for 12 hours and eat for 12.

Coffee can fend off heart failure by making your heart pump blood faster

7) Turn your morning coffee into a biohack

A Harvard Health study found that low to moderate doses of caffeine (50-300mg) may increase alertness, energy, and ability to concentrate. 

Coffee can also fend off heart failure by making your heart pump blood faster. 

It's important to regulate your caffeine intake, because higher doses may have negative effects such as anxiety, restlessness, insomnia, and increased heart rate. 

Experts say it's healthy to drink a maximum of 2.5 cups of coffee a day as long as it does not exceed 300mg of caffeine.

8) Get blood tests every year

Regularly monitoring your body can catch illness or disease early, which increases your chances of treatment and recovery.

Blood tests indicate the levels of glucose, calcium, cholesterol, and electrolytes - which can point to signs of heart diseases, diabetes, and organ failure.

Doctors recommend getting one all-inclusive blood test every year.

Doctors recommend getting one all-inclusive blood test every year

9) Learn how to breathe properly 

'Breathwork' is the practice of training your body to control your breathing and use it to calm yourself when you're stressed.

Quick and shallow breaths during times of anger or stress can put an extra strain on your body. 

You should inhale for four seconds and exhale for six seconds to practice - repeating the exercise for ten minutes twice a day.

10) Invest in Red Light Therapy (RLT) sessions

Red Light Therapy can optimise your skin health after just a few weeks. It boosts muscle recovery, aids inflammation, and supports your nervous system.

Thousands have also reported a reduction in acne scars, burns, wrinkles, and UV damage.

Set for Set's experts lying in a full-body LED red light bed or pod thrice a week for ten minutes for 30 days.