Secrets of a biohacker: How to peel five years off your body clock FAST - no millionaire budget required

Daily Mail​

04-06-2025

Think biohacking is just for Silicon Valley tech bros and cashed-up celebs sipping mushroom lattes in cryo chambers? Think again.
As someone who's walked the long road back from burnout, chronic illness, and mould exposure - and now has a biological age ten years younger than my real one - I'm here to tell you: you don't need thousands of dollars to biohack. You need smart, simple, science-backed habits.
I wrote all about them in my new book Biohack Me, because the wellness world is overflowing with overwhelming amounts of information that confuses and contradicts itself. And frankly, most people don't have time for that. We want tools that work, don't cost the earth, and slot into real, messy, busy lives. Biohacking on a budget is possible and I dedicate a whole chapter to it in my new book.
Here are my go-to, budget-friendly pro-ageing hacks that help you feel sharper, stronger, and more energised - without touching your savings account.
1. Get cold (yes, on purpose)
Cold showers or ocean dips aren't just for hardcore athletes or Byron Bay influencers. They're one of the easiest ways to reduce inflammation, speed up recovery, and stimulate fat-burning brown fat.
Cold exposure also boosts dopamine by up to 250 per cent - hello, energy and focus - and it trains your nervous system to handle stress better. I call it resilience training. Start with 30 seconds at the end of your shower, build to 60, then go all in.
It's a ritual I swear by - because it's free, fast, and wildly effective. It's also the closest thing to a legal mood-boosting drug I've found.
2. Sunlight before screens
Before you touch your phone in the morning, step outside.
Natural sunlight helps regulate your circadian rhythm, balances hormones (including cortisol), and kickstarts your metabolism. It's also a massive player in longevity, sleep quality, and mental clarity.
Even ten minutes of natural light within an hour of waking helps reset your body clock and improve mitochondrial function - the tiny powerhouses inside your cells that literally keep you alive and youthful.
This is one of my 'non-negotiables' and it costs zero dollars.
3. Eat within a window (but still eat)
Intermittent fasting isn't about starving yourself - it's about giving your body time to repair. Research shows time-restricted eating supports cellular clean-up (a process called autophagy), reduces inflammation, and supports gut health.
I aim for an eight-hour eating window (usually 11am–6pm), which is flexible and family-friendly. You don't need to fast like a monk - just avoid snacking late into the night and give your body a proper break.
4. Prioritise protein and plants
Muscle is the organ of longevity. As we age, we lose muscle mass, which impacts everything from metabolism to mental clarity.
So yes, lift weights - but also eat protein. I aim for 100g+ per day, balanced with a rainbow of veggies for fibre, antioxidants, and gut health. Gut health is your second brain and deeply linked to ageing and inflammation.
Food really is medicine - and the good news? Aussie farmers markets are packed with seasonal, nutrient-rich produce that doesn't cost a bomb.
5. Sleep like it's your job
Sleep is the holy grail, the foundation to better health and pro-ageing. Sleep is when your body repairs, your brain detoxes, and your hormones reset.
Create a bedtime ritual that works for you - dim lights, screen curfew, breathwork, herbal tea, gratitude journaling, or a bath. Make it sacred.
The goal? Seven to nine hours of quality, consistent sleep. Not scrolling till midnight and 'catching up' on the weekend. That doesn't work.
Sleep is one of the most powerful age-reversing tools we have - and it's free.
6. Move (in short bursts)
You don't need a 90-minute gym routine. Quick movement snacks throughout the day - like walking meetings (we need 30 minutes of walking daily to counteract the sitting we do), 15 minutes of yoga, skipping or rebounding, or 20 squats while the kettle boils or between meetings - can be just as effective for energy, mood, and metabolic health.
Stack movement with fun, like dancing in the kitchen, housework, walking the dog, or chasing your kids. The science of movement is clear: a sedentary life is the fast track to ageing. Don't let it be yours.
7. Think younger, live longer
Mindset isn't fluff - it's biology. A positive outlook on ageing has been linked to living up to 7.5 years longer. If you're constantly saying 'I'm too old for this,' guess what? Your body listens.
I practice pro-ageing with a longevity mindset. I want to age with energy, clarity, and strength. And that's where biohacking helps - by keeping you mentally sharp and physically energised, no matter your birth year.