After years of working with high performers, these are the biohacks I’ve seen make a huge difference.
1. Saunas:
Regular sauna use activates heat shock proteins (HSPs) that repair cells and reduce inflammation. It also activates the FOXO3 gene (linked to DNA repair) and improves methylation patterns that impact your metabolism and stress resilience.
Every man who wants to live longer and stronger should be using saunas. Regular heat exposure helps clear detox pathways – especially important if your genes are weaker in this area.
Translation? Better heart health, brain function, cellular repair, and detox.
Tip: 15–20 minutes at 80–100°C, 3–5 times a week.
2. Ice baths
Ice baths have been the target of much recent media attention lately questioning their effectiveness. But let’s be clear, anything that challenges us to become more resilient physically and metabolically is a good thing.
Especially when the science shows that repeated Cold plunges flip on genes
like UCP1 (activates brown fat), PGC-1α (mitochondrial biogenesis), the activation of these genes promote increased fat-burning via thermogenosis and more notably one of the biggest impacts that cold exposure has on our system is the strengthening of our energy centres the mitochondria!
PGC-1a is a master regulator for building big and efficient mitochondria. Beyond feeling more dialled in and focused with the surge of dopamine in the short term the long term benefit of cold exposure may lay in its Epigenetic modifications leading to enhanced fat burning and metabolism benefits along with stronger and healthier mitochondria which will support greater energy and optimised aging!
Yes, it’s tough at first. But you’re literally turning on anti-aging pathways while your mental power becomes more resilient.
Tip: 1–2 mins at 10–15°C. Build to 3–5x per week.
You might be thinking – 10–15 degrees? That’s not cold enough! What about sub-10°C for the hardcore plungers? While colder temps do spike adrenaline and mental toughness, research shows no added mitochondrial or recovery benefits, just more discomfort and higher risk.
3. Peptides and bioregulators
Forget the old stigma. Peptides aren’t just for gym junkies – they’re precision tools for performance, recovery, and repair.
Peptides are short chains of amino acids – little messengers that tell your cells to heal, grow, or produce specific hormones. Used properly, peptides can accelerate recovery, reduce inflammation, boost energy, and support hormonal balance.
Some of my go-tos:
- CJC/IPAMORELIN for growth hormone
- BPC-157 and Thymosin Beta-4 for tissue repair
- MOTS-c and SS-31 for mitochondrial health
I’ve seen clients bounce back from injuries, reignite their training, and feel better than they have in years — all with the right peptide protocols. You don’t have to suffer through your sessions any longer with that bung knee or shoulder!