Weekly schedule for biohacking beginners:

Note: The following weekly schedule is provided as an example only and can be adapted to suit individual needs.

Monday:

• Morning:
  10 minutes of meditation or mindfulness exercise e.g. box breathing: Here you inhale through your nose, hold your breath for an equal amount of time, then exhale through your mouth and pause again for the same duration, creating a cyclical and balanced breathing pattern.
  

• Daytime:
  Introduction to Intermittent Fasting (16/8 method), start first fasting period.

• Evening:
  Good sleep hygiene - end screen time 1h before bedtime

Tuesday:

• Morning:
  5 minutes of light full body stretching or yoga

• Daytime:
  Have a balanced first meal after the fasting period, make sure you drink enough fluids

• Evening:
  Relaxing bath before going to bed

Wednesday:

• Morning:
  10 minutes of meditation or mindfulness practice

• During the day:
  Test various dietary supplements (e.g. spermidine, NAD, omega-3 fatty acids, vitamin D)
  However, the following applies here: Continuity is the key to success! Dietary supplements only fulfill their purpose if taken regularly.
  

• Evening:
  Reading or hobbies to calm the mind

Thursday:

• Morning:
  1-3 minutes of cold training (cold shower or ice bath).

• Daytime:
  Regular meals, varied diet with lots of vegetables and proteins.

• Evening:
  Sauna session (if available)

Friday:

• Morning:
  10 minutes meditation or mindfulness exercise

• Daytime:
  Continue to take supplements (remember: continuity is the key to success!)
  

• Evening:
  Relaxation techniques such as breathing exercises or progressive muscle relaxation (Ex: Focus your attention on different muscle groups. Start with your shoulders, for example. Consciously tense them for about 5-10 seconds, feel the tension and then release them abruptly. Feel how the tension eases).

Saturday:

• Morning:
  10-15 minutes of light physical activity (e.g. walk)

• Daytime:
  Continue interval fasting, prepare healthy snacks for mealtime

• Evening:
  Reading or relaxation exercises before going to bed

Sunday:

• Morning:
  10 minutes meditation or mindfulness practice.

• Daytime:
  Time for social interaction and social bonding

• Evening:
  Pay special attention to your sleeping environment and try to optimize it (Is your bed comfortable enough? Do you need a blackout? etc.)
  

Throughout the weekly schedule, it is important to listen to your body and consciously notice any changes. Biohacking requires patience and adjustment to achieve the best results. If there are health concerns, always consult a medical professional before using any new techniques or supplements.

Biohacking can influence the cells and help to promote health and longevity. For example, some practices support cellular energy production, reduce oxidative stress or optimize overall cell communication.

However, it is important to note that biohacking offers no guarantees and can have different effects on individuals. It should always be used with caution and, if necessary, in consultation with a specialist.