The biohacking craze has been popularized by longevity influencers like Dave Asprey, Bryan Johnson and Ben Greenfield, who have poured millions into cutting-edge gadgets, pricey supplements, and extreme wellness regimens to reverse the clock.
But Asprey says you don’t have to be in the top 1% to jump on the bandwagon.
The self-proclaimed “father of biohacking” recently took to TikTok to share five tips for getting healthy without draining your bank account.
Muscle in
Asprey’s first recommendation is to bulk up.
“You don’t have to do all of the stuff, just get the big muscle groups,” he said in the TikTok, which has racked up nearly 48,000 views.
You can also forget fancy gym memberships or expensive equipment. Asprey says air squats and push-ups are free and effective ways to build muscle.
Why does it matter? Muscle mass is crucial for longevity because it helps the body maintain mobility, improve bone density, regulate blood sugar levels, and boost metabolism, especially as you age.
Get steamy
If you’ve got access to a gym or health club, Asprey says it’s time to hit the sauna. Heat exposure, he explains, comes with a host of benefits, including detoxifying your body.
Research shows that spending time in a sauna can also improve oxygen delivery to your muscles and organs, lower disease risk, provide pain relief and even promote better sleep.
The heat and steam from a sauna can also open up your pores, allowing sweat to flush out dead skin cells and bacteria for a clearer, healthier complexion.
Have a cow
The next step might sound strange — but bear with him.
Head to Costco or your favorite big box store and buy the biggest, cheapest freezer you can afford. Then, Asprey recommends ordering a quarter cow and eating a pound of grass-fed beef per day.
“It’s cheaper on a per calorie basis than kale,” he explained. “Focus on high quality animal protein instead of vegetables.”
Don’t worry if you can’t afford grass-fed — Asprey says any beef is better than none. Buying in bulk cuts out the middleman, which can save you big bucks.
Let the sunshine in
Asprey also recommends soaking up 20 minutes of sunshine every morning.
Why? Sunlight boosts your body’s production of Vitamin D, which is essential for strong bones and overall health.
Research shows just 10 minutes of sun exposure can elevate serotonin levels, which boosts your mood, energy and focus. It can also improve sleep, lower your blood pressure and even extend your life expectancy.
For those in darker climates like Canada, Asprey suggests investing in a red light panel to get that morning boost.
Aspreys suggests also incorporating a 10 minute daily walk into your biohacking regimen.
“Do this before you hire a functional medicine doctor,” Asprey said. “It doesn’t cost very much, but it will radically shift how you feel.”
Don’t just take his word for it — Asprey has lived his advice. “I used to weigh 300 pounds, have chronic disease syndrome and all the diseases of aging before I was 30,” he admited.
Today, he’s shed more than 100 pounds and claims to have turned back his biological clock by at least a decade.
Of course, it hasn’t been cheap — Asprey’s spent nearly $2 million on his biohacking journey, but he insists these simple tricks can help anyone take a step toward better health, no hefty price tag required.
