1. Increase your intake of vegetables and fruits: They are rich in vitamins, minerals and antioxidants, which help support the immune system and protect the body from various diseases.

2. Avoid Processed Foods: any processed foods contain additives, preservatives, and excessive sugar, which can negatively impact your health. Prefer fresh and natural products.

3. Stay Hydrated: Drink an adequate amount of water throughout the day.

4. Increase intake of healthy fats: Include olive oil, avocado, nuts, and seeds in your diet, which contain beneficial mono- and polyunsaturated fats. They help support heart health, brain function, and skin health.

5. Limit sugar intake: Avoid excessive consumption of sugar and products containing it. Switch to natural alternatives such as stevia or honey, and pay attention to hidden sugars in products.

6. Practice intermittent fasting: This is a method where you limit the time during which you eat. For example, you can skip breakfast and only start eating after lunch. Intermittent fasting can help improve metabolism, reduce weight, and enhance the feeling of fullness.

7. Include prebiotics and probiotics in your diet: Prebiotics are dietary fibers that serve as food for beneficial bacteria in your gut. Probiotics, on the other hand, are live microorganisms that promote gut health. Increasing the consumption of prebiotics (such as whole grains, onions, garlic) and probiotics (such as yogurt, kefir, kimchi) can improve digestion and the immune system.

8. Consider individual needs: Every person is unique, so it’s important to consider your individual needs when planning your diet. Consult with a professional dietitian or nutritionist to get personalized recommendations.

9. Sports supplements and biohacking: You might want to incorporate sports supplements into your routine or try various biohacking methods, such as using nootropics (which enhance cognitive functions), breathing exercises, or high-intensity interval training. However, consult with a medical professional before applying any new methods or taking supplements.

10. Follow the golden rule of diversity: It’s important not only to follow advice on healthy eating and biohacking but also to adhere to the golden rule of diversity. Including a variety of foods from each food group—vegetables, fruits, grains, proteins, dairy, etc.—in your diet helps ensure your body receives all necessary nutrients and micronutrients. This helps support your overall health and energy levels.

In conclusion, healthy eating and biohacking can be powerful tools for improving your health and well-being. Follow these ten tips, but remember that each body is unique, and it’s crucial to find a balance that works specifically for you.

Consult with professionals and try different approaches to find the optimal solution for your health.