Biohacking: 22 Habits that radically improved my Well-Being over the past 3 Years

Three years of testing, adjusting, dropping what didn’t work, and doubling down on what moved the needle, and here they are: 22 habits that had a profound impact on my physical health, as well as cognition.

None of the above is rocket science, but accessible habits to almost anyone who wants to improve their physical & mental health across a year. It’s not just advanced technologies & protocols that help you live longer & healthier, but also small adjustments that have a compound effect over long periods of time.

1 LONGEVITY: 7-Day Water Fasting – 3 times a year – Deep cellular regeneration, mental clarity, and a profound sense of metabolic reset. Demanding, but unmatched in impact. Here’s more about it.
2 LONGEVITY: Eating high-keto / carnivore food – for stable energy, hair, nails & skin – it’s absolute bliss. Food can be the best medicine for both your mind & body.
3 SLEEP: Going to sleep at 10 to 10:30 PM – granted sleep scores over 90. Literally the best biohack I have tried with immediate impact on sleep.
4 LONGEVITY: Keeping sugar & carb intake limited to veggies & nuts, sometimes some fruit. It’s been almost 3 years since I had any pasta or flour, while I have lowered my rice intake to almost zero (Rarely have it in sushi). I’ve never felt better.
5 BIOHACKING: Homemade chocolate as a longevity snack: Pure butter, 100% cacao, walnuts, Celtic salt. Minimal ingredients, maximal satisfaction.
6 BIOHACKING: Coffee with butter & MCT oil – Having my coffee blended with butter & MCT oil in the morning, it’s one of my favourite rituals so far – super stable energy with accelerated ketosis and, of course – AMAZING taste! Sometimes, a sprinkle of cardamom for exotic vibes when feeling like it….or an egg yolk for protein. 🙂
7 SKIN: Trying beef-tallow face cream for the first time – Super moisturizing, zero parabens, zero endocrine disruptors. Skin thrives on simplicity. Simple ingredients, super impact: grass-fed beef tallow, beeswax, collagen peptides, hyaluronic acid, vitamin C, natural essential oils in the scented versions, and nothing else! Check it out here.
8 BIOHACKING: Using Coconut Oil after teeth brushing, but also as body lotion. Great to reduce bad bacteria in your mouth due to the lauric acid in coconut oil, known for its antimicrobial activity. A small habit with compounding benefits. As a body lotion, it’s a beautifully & naturally scented moisturiser. Your skin absorbs what you feed it.
9 MINDSET: Gratitude as Magnesium for Mind – Weekly or sometimes daily writing down of the things that I was grateful for in my life was game-changing – it made me discover blessings that I did not even consider at first. At 1058 things written down in a year, I noticed patterns, things I was not aware of, as well as opportunities for change. It’s absolutely mindblowing how this exercise can play when you do it over a long period of time.
10 STRESS: Sauna – A powerful sleep primer and nervous system reset. Especially effective on high-stress days.
11 MINDSET: Consistency & Commitment – Seeing how the commitment to a particular goal played out great in 2025, made me decide to only set up objectives in 2026 that I would actually commit to with discipline. Self-trust grows amazingly when promises to yourself are kept.
12 STRESS: Stress Reduction – Repeating the patterns & habits that I noticed to reduce my stress charge – from hot baths to massages and sports, whenever I felt I needed it.
13 MINDSET: Discipline over Passion – Remembering That Passion is built through mastery. You become passionate about something by becoming good at it, not the other way around. Passion is not high at the beginning of a new skill or craft, for the simple fact that we are not wired to enjoy being average at something. In conclusion – Passion comes with mastery – Mastery comes with Discipline – Discipline should happen with or without motivation.
14 SLEEP: Blackout curtains and a 19°C bedroom – Darkness and cool temperature transformed sleep depth and recovery.
15 LONGEVITY: Eating nuts weekly. Great for brain & skin.
16 SKIN: Red-Light Therapy – Great support for mitochondrial function, cellular energy (ATP production), skin repair, muscle recovery, and circadian alignment.
17 BIOHACKING: 99,5% Clay Toothpaste with no Fluor – super fresh & healthy for teeth. Zero risks for your health. Check it here!
17 BIOHACKING: Mineral Crystals Deo – for protection with zero hormonal disruptors. Small change with compounded health impact.
19 BIOHACKING: Bone Broth – Gut lining repair, stronger hair and nails, improved recovery. Foundational nutrition disguised as comfort food.
20 BIOHACKING: Drinking Mineral Water instead of Still. Mineral water hydrates your cells and keeps your daily needs for minerals in place: Calcium, magnesium, sodium, potassium, zinc, iron, and many more. Still water is…well…still water.
21 BIOHACKING: Genetic Testing to act based on data & measure correctly.
Genetic testing means you are using your DNA results as a map for your lifestyle optimisation. After discovering your particularities: what drives your metabolism, how you detox, what sparks inflammation in your body, how you absorb nutrients, what’s your sleep pattern, how you respond to stress, and so on, you shift from guessing what you should eat and how you should train to adjusting based on how your body is wired at a DNA level. Regina Maria is coming up with all the options available.
22 MINDSET: Reading up to 20 books a year for neuroplasticity. Keep it various & stay curious! Inspiration comes frequently from the most uncharted territories.