Biohacking Exercise

Movement is key to long-term health. Explore ways to make exercise part of your everyday life.

Optimise your exercise, movement, brain training & conditioning

The information on this page is provided by our Head of Nutrition, Yusra Serdaroglu Aydin. Yusra is a registered dietitian with expertise in nutrition, food engineering and culinary arts. Her science-based approach focuses on personalised nutrition and the role of the gut microbiome in supporting overall health. At Vivere, she leads the development of our nutrition-led products and services. Please note, this content is for general information purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

The benefits of regular physical activity

Regular physical activity plays a crucial role in preventing and managing chronic diseases, such as cardiovascular disease, diabetes, cancer, hypertension and obesity. It is also effective in [1]:

Reducing symptoms of depression and anxiety
Enhancing brain health
Improving overall well-being
Reducing the risk of premature death

In addition to physical benefits, exercise contributes to mental health by boosting mood and cognitive function. Despite the benefits, a significant portion of the population are not meeting recommended activity levels, highlighting the need for increased physical activity worldwide [2].

The benefits of strength training

Strength training provides a wide range of benefits for both physical and mental health. Just 10 weeks of regular resistance training of up to 60 minutes a day can increase lean muscle mass, boost resting metabolic rate and reduce fat [3]. It improves physical performance, enhances movement control and increases walking speed while promoting functional independence and self-esteem.

Strength training also offers significant health benefits beyond muscle growth. It can also help manage and prevent type 2 diabetes by decreasing visceral fat and improving insulin sensitivity.

The benefits of regular stretching and improved flexibility

Regular stretching and flexibility training offer numerous benefits, such as:

Enhanced physical performance
Reduced injury risk
Improved mental well-being

Stretching also increases blood flow, which may boost mental alertness and cognitive function, while also helping to alleviate pain and inflammation. Keeping muscles flexible and healthy ensures that joints maintain a full range of motion, reducing the risk of muscle tightness, strains and joint pain [4].

Without flexibility, muscles can become tight, leading to restricted movement. Tight muscles are also more prone to injury when stretched suddenly, such as during physical activities. Regular stretching is an effective and safe method to improve flexibility, prevent muscle atrophy and enhance overall physical function [5].

The benefits of Zone 2 & HIIT training

Zone 2 Training

Zone 2 training involves steady, moderate-intensity exercise where your heart rate stays at around 60–70% of your maximum. You should be able to hold a conversation while exercising at this pace. This helps to build endurance, mitochondrial function and overal energy and metabolic efficiency [6].

HIIT (High-Intensity Interval Training)

HIIT alternates short bursts of intense effort with periods of rest or low-intensity recovery. A typical session might involve 30 seconds of all-out effort followed by 1–2 minutes of rest, repeated several times. HIIT is excellent for improving cardiovascular fitness, increasing metabolism, and building muscular endurance [7].

The benefits of cold exposure

Practices like ice baths and cold showers activate brown fat, helping to burn energy and reduce inflammation. This improves recovery after exercise and builds physical and mental resilience [8].

The benefits of cold plunging

Cold plunges offer a range of potential benefits, such as reduced muscle soreness, decreased inflammation and enhanced mood. Regular exposure to cold water can also improve mental resilience and boost circulation. It has been shown to positively impact:

Metabolism
Immune function
Fat transformation
Insulin sensitivity

Studies suggest that cold plunging may help with the prevention of metabolic diseases, including cardiovascular conditions and obesity, by improving insulin resistance [9]. Cold plunging is a popular biohacking practice. Other techniques include ice face bathing, which helps reduce stress, tighten skin and improve cognitive health.

The benefits of heat therapy

Heat therapy is not a new concept [10]. For many years, people have been using heat to help boost circulation, support detoxification through sweating and encourage cellular repair. Regular sessions can aid muscle recovery and improve cardiovascular health.

The benefits of sauna bathing

Regular sauna use offers a range of health benefits, including [11]:

Improved cardiovascular health
Muscle recovery
Pain relief
Stress reduction

Beyond cardiovascular benefits, sauna use is linked to reduced risk of conditions such as high blood pressure, neurocognitive diseases, pulmonary diseases, arthritis and even flu [12].

Sauna use also helps regulate the nervous system and can improve lipid profiles and lower blood pressure. This combination of effects suggests that regular sauna bathing may improve overall health, potentially extending lifespan by promoting cardiovascular function [13].

Infrared saunas may provide even more benefits than regular saunas. Infrared saunas are a form of sauna that uses light to make heat. A regular sauna uses heat to warm the air, whilst an infrared sauna heats your body without heating the air. This means that they can provide results at lower temperatures than regular saunas. By doing this, infrared saunas provide the benefits of a sauna for people who may not be able to handle the high temperatures of conventional options.

The benefits of earthing/grounding

Earthing (or grounding) involves direct physical contact with the Earth’s natural electric charge, such as walking barefoot outdoors or using grounding systems indoors. Some shoes are also used for grounding purposes. These are specially designed items of footwear that contain materials that provide a skin-to-ground connection. This practice is believed to offer a range of biohacking benefits, including [14]:

Reduced inflammation
Pain relief
Improved sleep
Lower stress levels
Reduced blood viscosity

One of the key benefits is the potential to improve sleep by normalising the day-night cortisol rhythm, which supports better rest. Grounding also shifts the nervous system from a stress-induced sympathetic state toward a more relaxed parasympathetic state. Other benefits of earthing include increased heart rate variability, faster wound healing and improved blood flow [15].

The benefits of wearable technology

Wearable technology offers a practical way to monitor and improve health through real-time tracking of key indicators such as heart rate, sleep quality, activity levels and stress [16]. By providing instant feedback, devices like watches, heart rate monitors and even technology on your phone like step trackers encourage healthier lifestyle choices and help users spot potential issues early, supporting proactive rather than reactive care. For many people, wearable technology has become a valuable tool for improving fitness, managing chronic conditions and even tracking fertility [17].

The benefits of light therapy

Light therapy, which involves targeted light exposure, has a wide range of health and well-being benefits. One of its most recognised uses is in the treatment of seasonal affective disorder (SAD), where exposure to bright light can help regulate mood and improve symptoms of depression. In recent studies, non-thermal light therapy has also shown promising results in improving skin appearance and collagen levels [18].

The side effects are typically mild and may include eye strain or slight headaches. This makes it an appealing option for people who are pregnant, elderly, or unable to take medication [19]. The overall benefit-to-risk ratio is considered highly favourable, especially for people with SAD. As the understanding of light therapy grows, it may be used to help both physical and mental health conditions [20]. Popular products used in light therapy include wearable masks and gloves.

The benefits of exercise supplementation

BPC-157 & TB-500 (Regenerative Peptides)

BPC-157 and TB-500 are regenerative peptides that may support faster recovery from exercise by promoting tissue repair and gut healing [21]. They are increasingly used by athletes to help reduce downtime after injury or intense training.

Copper Peptides (GHK-Cu)

Copper peptides, such as GHK-Cu, help stimulate skin regeneration, wound healing and may also have anti-ageing effects [22]. In the context of exercise, they can support recovery by improving tissue repair and reducing inflammation.

What tools can help optimise exercise, movement and nutrition?

Blood Flow Restriction Training

BFR training involves using bands to restrict blood flow during exercise, encouraging muscle growth and improving vascular health with less strain on the joints [23]. It is particularly useful for rehabilitation or enhancing strength without heavy lifting.

Compression Therapy

Compression therapy using leg recovery boots improves blood circulation, helping to reduce muscle soreness and speed up recovery after exercise [24]. It can also enhance overall performance by promoting quicker healing between sessions.

Cryotherapy Chambers

Cryotherapy chambers expose the body to extremely cold temperatures for short periods, helping to reduce inflammation and muscle soreness [25]. This treatment supports faster recovery and can boost energy levels after intense exercise.

Weighted Hula Hoops or Skipping Ropes

Using a smart weighted hula hoop or jump rope is an effective and fun way to improve cardiovascular health and coordination [26]. These activities also support weight management and overall fitness by providing low-impact aerobic exercise [27].

Standing/Treadmill Desks

Standing desks and treadmill desks help reduce sedentary behaviour, improve circulation and boost focus throughout the day [28]. They support better metabolic health and can complement an active lifestyle by encouraging constant, gentle movement.

Reflexology Mat

A reflexology mat stimulates nerve endings in the feet, helping to relieve stress and promote better circulation [29]. Regular use may improve energy levels, reduce fatigue, and support overall well-being.

Magnet Therapy

Magnet therapy uses magnetic fields to improve blood flow, reduce inflammation and support cellular function [30]. It may help enhance recovery after exercise and support joint and muscle health.

Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy involves breathing pure oxygen in a pressurised chamber, stimulating stem cell production and accelerating tissue repair [31]. It can enhance recovery from injuries, improve endurance, and support overall physical performance.

Hypoxia Training

Hypoxia training, which involves short periods of reduced oxygen availability, boosts red blood cell production and builds greater physical resilience [32]. It can improve endurance, strength and recovery by enhancing the body's ability to use oxygen more efficiently.

Pulsed Electromagnetic Field Therapy

PEMF therapy uses low-frequency electromagnetic waves to stimulate cell regeneration and reduce inflammation [33]. It supports faster recovery from exercise and can help maintain healthy muscles and joints.

Laser Therapy (LLLT)

Low-level laser therapy (LLLT) uses light energy to rejuvenate cells, enhance brain function and reduce inflammation [34]. It is often used to speed up recovery from injuries and improve cognitive performance.

The benefits of forest bathing (Shinrin-Yoku)

Spending time in woodland environments allows exposure to plant chemicals called phytoncides, which can lower stress hormones, lower blood pressure, and boost immune function [35]. This calming practice supports mental wellbeing and recovery, complementing physical training routines.

The benefits of neurofeedback training

Neurofeedback involves monitoring and training brainwave activity to enhance mental focus, resilience and stress control [36]. It helps athletes and active people maintain cognitive sharpness and better manage pressure or fatigue.

The benefits of vagus nerve stimulation (VNS)

Stimulating the vagus nerve, which controls the body’s rest and digest response, can improve heart rate variability and stress resilience. A well-regulated nervous system aids recovery and helps maintain consistent performance in training. To stimulate the vagus nerve, you can use techniques such as deep breathing, cold exposure, humming or chanting, gargling water, medication and yoga.

The benefits of cognitive reserve building (lifelong learning & novelty seeking)

Challenging the brain with new skills or learning helps build cognitive reserve, making the brain more adaptable and resistant to decline [37]. This mental flexibility supports motivation, discipline and coordination in movement-based activities. Ways to build your cognitive reserve include:

Learning new skills throughout your life
Engaging socially
Getting plenty of sleep
Managing stress
Eating a balanced diet
Learning new hobbies or languages

The benefits of Dual N-Back training (brain games)

Dual N-Back games are cognitive exercises that improve working memory and mental agility [38]. Better brain function supports focus, reaction time and decision-making, especially during complex physical training or competitive sports. You will be able to find brain games online or on your app store, with many claiming to offer significant benefits.

The benefits of oil pulling

Oil pulling is a traditional technique that involves swishing a small amount of oil in your mouth for several minutes. It is thought to help remove bacteria and support overall oral health [39]. Many people use oil pulling to achieve these benefits, while others believe that it can help reduce broader problems such as inflammation.

The benefits of handstand training

Practising handstands or inverted poses encourages blood flow to the brain, increasing oxygen supply and cognitive clarity [40]. It can also build upper-body strength, spinal health, and improve balance, making it a fun and beneficial addition to movement training routines.

The benefits of anti-gravity training

Using inversion techniques or anti-gravity equipment like specialised treadmills can help decompress the spine and improve musculoskeletal disorders [41]. This may enhance mobility, aid recovery from high-impact activities, and promote better posture and alignment.