Biohacking may be a trendy buzzword—it’s also a practical way for busy mums to take control of their health and wellbeing. Here’s how.
Sometimes, life can feel like a never-ending marathon—juggling kids, work, marriage and everything in between. On top of all that, you’re trying to keep the house somewhat clean and tidy while also keeping healthy and looking good. It can be exhausting.
Before you allow those thoughts of futility to creep in, what if there’s a way you could do something small every day for your health that would make a lasting impact? That’s where biohacking comes in.
While it is a trendy buzzword, it’s also a practical way for everyday people (yes, even busy mums like you) to take control of their health and wellbeing.
What is biohacking?
Biohacking is about making small, science-backed changes to help your body function at its best. It’s like giving yourself an upgrade without adding more to your already full plate.
Biohackers use things like wearable devices and simple lifestyle tweaks to optimise health, energy and even longevity. And the best part? You don’t have to be a scientist or have loads of free time to try it.
Why you should try biohacking
As a mum, you need all the energy and patience you can get. Here’s how biohacking could help you:
More energy without more coffee
Regulating blood sugar and getting enough vitamin D can help you feel more energised without relying on caffeine.
Better sleep (finally!)
Managing your circadian rhythm by reducing blue light exposure at night can improve your sleep quality.
Maintaining a healthy weight
Swapping processed foods for whole, nutrient-dense options can help balance glucose levels and support your health.
Sharper focus and less brain fog
Supplements like omega-3s, magnesium and B vitamins can boost cognitive function so you can stay sharp, even on busy days.
A stronger immune system
Simple biohacks like hot and cold exposure (ice baths or cold showers and infrared saunas), a healthy diet and regular movement can keep you and your family feeling well year-round.
9 simple biohacks for busy mums
1. Eat real, whole foods
Real food is nourishment! Cut back on processed foods and focus on whole, nutrient-dense meals that keep your blood sugar stable and support overall health. Think lean proteins, healthy fats and fibre-rich foods. It might not sound high-tech, but it will change the way your body works, which is biohacking at its best.
2. Track your health with wearable devices
If heart disease is in your family or you’re just wanting to reduce your risks, wearable devices like an Apple Watch or Fitbit can help you get ahead of the game. These wearable technology tools can track heart rate, blood pressure, sleep and activity levels, helping you make informed choices. If you are aware of what needs to change, you are able to make real adjustments to your life that can change the way your body functions.
3. Red light therapy for energy and recovery
Red light therapy is like a little boost for your cells. It has been said to help with skin health, inflammation and even energy levels. Many day spas, gyms or allied health centres now offer them, and there is science to show they make a difference.
4. Hot-cold exposure for resilience
A quick 30-second cold shower or a four-minute ice bath three times a week can improve circulation, boost your immune system and even help with stress. Plus, it wakes you up faster than coffee! The heat from infrared saunas (see point above) can help to detox your body, improving glandular function and even kill off harmful bacteria in your body.
5. Fix your sleep with blue light management
Poor sleep? Turn off screens an hour before bed and use blue light blockers to help regulate your circadian rhythm. This small change can make a big difference in how rested you feel. This is classed as biohacking as it actively manipulates a biological process (circadian rhythm).
6. DIY biology: Understand your unique body
Do-it-yourself biology (DIY biology) isn’t about lab experiments—it’s about understanding your unique genetics and metabolism to make smarter health choices. Blood tests and gene editing insights can provide valuable guidance, but for a truly holistic view, work with a professional to run functional tests.
You can take proactive steps to optimise your health and wellbeing, and have a lot more control over it. Knowing your vitamin D levels, blood sugar and heart health markers can help you make better dietary and supplement choices. Getting in-depth hormonal information can help with cycle irregularities or pre-conception planning, while functional stool tests can impact on the health of your gut.
7. Brain-boosting supplements
If “mum brain” is hitting hard, nootropics (brain-boosting supplements) can help. Magnesium, omega-3s and adaptogens support cognitive function and keep your mind sharp. (Always speak with a health professional before taking supplements.)
Even more powerful than supplements? Prioritising quality sleep, proper nutrition and a strong immune system. Nail those and you’ll be giving your brain the best support possible.
8. Find your biohacking community
You’re not in this alone. There are so many mums out there striving to be the healthiest versions of themselves. Joining biohacking communities—whether online or in person—can offer support, fresh ideas and motivation to keep going. Surrounding yourself with like-minded mums on the same journey can be incredibly encouraging, reminding you that not only is this possible, but you’re never alone in it.
9. Breath-work and meditation
When there are high levels of stress hormones in the body, it throws everything off balance—from digestion and sleep to blood pressure and mood. Engaging in deep breathing exercises and mindfulness practices can help restore that balance by reducing stress, improving focus and enhancing overall wellbeing.
Research has shown these practices can lower blood pressure, promote better sleep, reduce anxiety and even aid in pain management. While it may seem simple, mastering proper breathing is a powerful biohacking tool that can have a profound impact on your health and vitality.
Ready to give biohacking a try?
Biohacking is more than just a trend. The human body is a masterpiece and it’s our responsibility to care for this incredible gift in the best way possible. Optimal health isn’t about perfection; it’s about making small, intentional choices that, when practised consistently, go a long way in securing a healthy future.
Biohacking can be as simple as changing up your daily routine to add in a morning walk or shutting screens off a few hours before bed. If you’re wanting to improve cardiovascular disease or reduce risks of chronic diseases, then your wearable device can help you become a true biohacker by tracking your steps, heart rate, oxygen consumption and more. If you’re wanting to improve athletic performance, you can get functional tests to improve your digestion and metabolism to provide long lasting energy.
As a mum, you work hard for everyone else—it’s time to invest in your own health too. Start with small, manageable steps that you can repeat even on your busiest days. Time will compound your efforts and you’ll be glad you stuck at it.
What next? How about some 10-minute workouts?
Biohacking: What it is and how you can benefit from it
