Ageing is inevitable — but how we age is increasingly within our control. That's the premise behind biohacking for longevity, and it's something I've become genuinely passionate about. I'm part of the Health Optimisation Summit community — one of the leading gatherings of longevity scientists, biohackers, and health practitioners in the world — and the conversations there have shaped much of how I think about long-term health. Over the past few years I've built a personal stack of supplements and practices that I use consistently, grounded in the science of cellular health, inflammation, and energy metabolism. This is what I do — and why.
What Is Biohacking for Longevity?
Biohacking is the practice of using science-backed strategies to optimise how your body performs and ages. When applied to longevity, the focus is on improving cellular health, reducing chronic inflammation, boosting mitochondrial function, and enhancing autophagy — your body's natural process of clearing out damaged cells and renewing itself. The goal isn't just a longer life; it's a longer healthspan — more years feeling vital, sharp, and strong.
My Supplement Stack
NMN — Energy & DNA Repair
NMN (nicotinamide mononucleotide) is a direct precursor to NAD+, a molecule that is central to energy production and DNA repair. NAD+ levels decline significantly with age — by our 50s, we may have half the NAD+ we had in our 20s — and restoring them through NMN supplementation is one of the most well-researched longevity interventions available. I take it every morning. The research, particularly Professor David Sinclair's work at Harvard, is compelling: improved mitochondrial function, better metabolism, and protection against biological ageing at the cellular level. I use my own Susie WHO Pure NMN, in Miron violet glass to protect potency.
Resveratrol — The Longevity Activator
Resveratrol is a natural polyphenol found in grapes, red wine, and berries, and it works by activating sirtuins — proteins that regulate cellular health, inflammation, and metabolic function, and are directly linked to longevity. I pair it with NMN because the two work synergistically: NMN raises NAD+ levels, and resveratrol activates the sirtuin proteins that NAD+ powers. Together they're significantly more effective than either alone. Our Resveratrol is a clean, high-potency formula — no unnecessary fillers.
Spermidine — Cellular Renewal
Spermidine is a naturally occurring polyamine that is one of the most powerful known triggers of autophagy — the cellular clean-up process that removes damaged proteins and organelles, and is strongly associated with longevity. Spermidine levels decline with age, and supplementing them has been shown to support cardiovascular health, cognitive function, and healthy cellular ageing. Our Spermidine Tablets are derived from whole food chlorella — one of the richest natural sources — which also brings its own extraordinary nutritional profile.
Raw Kamut Khorasan Wheatgrass Juice Powder — Daily Cellular Nourishment
This is my daily green — and it's not just a habit, it's a longevity tool. Kamut khorasan is an ancient grain variety with exceptional mineral density, and as a juice powder (fibre removed) it's highly concentrated and easy to absorb. Rich in chlorophyll, enzymes, antioxidants, and the P4D1 compound shown to promote DNA repair, it supports detoxification, gut health, alkalinity, and cellular renewal every single day. I take my Raw Kamut Khorasan Wheatgrass Juice Powder every morning without fail — it also comes in a travel size I never leave home without.
The Practices That Complete the Picture
Morning Sunlight & Grounding
I start every day with these two — and I consider them as important as any supplement. Morning sunlight exposure within the first hour of waking sets your circadian rhythm, regulates cortisol and melatonin, supports vitamin D synthesis, and signals to every cell in your body that the day has begun. It's one of the most powerful free tools for sleep, mood, energy, and hormonal balance. I go outside first thing, barefoot on the grass — which brings me to grounding. Direct contact between bare skin and the earth allows the body to absorb free electrons from the ground, which act as natural antioxidants, reducing inflammation and oxidative stress. The research on grounding (also called earthing) is growing and the effects — on sleep, inflammation, and nervous system regulation — are measurable. It costs nothing and takes minutes. I wouldn't start my day any other way.
Resistance Training
Muscle mass is one of the strongest predictors of longevity — and it's something we actively lose from our 30s onwards if we don't work to maintain it. Resistance training preserves and builds muscle, supports bone density, improves insulin sensitivity, and boosts mitochondrial health. I train consistently and consider it non-negotiable. If you do nothing else from this list, lift weights.
Sauna
I use a traditional Finnish-style sauna for 30 minutes at a time — always with a sauna hat to protect my head and allow me to stay in longer. The research on traditional dry heat saunas (not infrared) is extensive: regular use is associated with significantly reduced cardiovascular risk, improved cortisol regulation, better sleep, and enhanced immune function. Heat stress triggers heat shock proteins that repair damaged cells and stimulates growth hormone — both deeply relevant to longevity.
Cold Therapy
After the sauna, I go straight to a cold shower in the garden, followed by an ice bath — aiming for up to 3 minutes. Cold exposure triggers a dramatic surge in noradrenaline, trains the vagus nerve, improves heart rate variability, and stimulates the immune system. The feeling afterwards — invigorated, clear-headed, calm — is unlike anything else. It's one of the most powerful free tools available for stress resilience and longevity.
Breathwork
Daily breathing exercises activate the parasympathetic nervous system, reduce cortisol, and improve heart rate variability — a key marker of biological age and resilience. I practise breathwork every day alongside yoga. It costs nothing and the cumulative effect on stress, sleep, and mental clarity is profound.
The Synergy of the Stack
What I find most compelling about this combination is how the pieces reinforce each other. Morning sunlight and grounding set the foundation for the whole day — circadian rhythm, cortisol, inflammation. NMN and resveratrol work together at the cellular level. Spermidine and wheatgrass support autophagy and cellular renewal. Sauna and cold therapy reduce inflammation and train resilience. Resistance training preserves the muscle and metabolic health that everything else depends on. Breathwork keeps the nervous system regulated so the body can actually repair and recover.
Longevity isn't one thing — it's the compound effect of many things done consistently. Start with what resonates, build from there, and stay consistent. That's the real biohack.
If you'd like guidance on where to start or which supplements are right for you, I'm always happy to help.