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The 21-point Biohacking Blueprint
Twenty-one points. One score. Bring it to the consultation.
Tick the practices you already live. The score is not a grade — it is the honest baseline we build your protocol on, and the number we re-score at 90 days.
Open a body below and tick the practices you already live. Bring the number to your consultation — we start where your biology is.
Earth · Physical Body
The physical foundation — the body you build everything else on.
"Before you can fly, you must be rooted."
Structure, strength and fuel. In the consultation, Earth is where the Medicine 3.0 blood panel, body composition and fitness testing live — it is measured first, because nothing upstream holds without it.
What we measureGrip strength · VO₂max · lean mass & visceral fat · bone density · sleep architecture · fasting insulin, HOMA-IR, ApoB, Lp(a)
Read the Earth Body →Why it matters
Cells run on hydration and minerals, not just water volume. Dehydration reads as stress: heart rate up, HRV down, focus gone.
How we measure it
Fluid balance · electrolytes · morning HRV
Start today
500 ml water with a pinch of sea salt before anything else; slow sips through the day; end the day with water.
Why it matters
38 trillion microbes, 70% of your immune system, and the gut–brain axis. Dysbiosis and a leaky barrier are Root 2 of nearly every inflammatory disease.
How we measure it
16S rRNA stool microbiome · oral microbiome · permeability markers
Start today
30 different plants a week; eat slowly and never in Red Mind; ferment something; the 5R protocol when indicated.
Why it matters
VO₂max is one of the strongest single predictors of all-cause mortality. It is trainable at any age.
How we measure it
VO₂max test · resting heart rate · zone-2 capacity
Start today
150–180 minutes of zone-2 movement a week, plus one hard interval session; the first 15 minutes without audio.
Why it matters
Muscle is the organ of longevity: glucose disposal, hormones, bone, fall prevention. Grip strength alone predicts healthspan.
How we measure it
Grip strength · DEXA lean mass · bone density
Start today
Resistance training three times a week — kettlebells or calisthenics count. Progress the load, protect the joints.
Why it matters
Sleep is the metabolic psychiatrist: the glymphatic rinse, REM removing the sting, energy debt repaid. Red Mind disrupts sleep; poor sleep deepens Red Mind.
How we measure it
Deep + REM architecture on wearable · sleep study when OSA suspected
Start today
Cool dark room, phone in another room from 9 pm to 7 am, screens off 30 minutes before bed, caffeine as a loan you repay by noon.
Water · Emotional Body
The emotional body — feelings in motion. Blue Mind and parasympathetic calm.
"Master the tide within, and the storms lose their power."
Emotion was never designed to be static; it flows or it floods. Water is where we treat Root 1 — chronic sympathetic overdrive — by training the nervous system out of Red and home to Blue.
What we measureHRV baseline & weekly trend · AM cortisol · vagal tone · breath-hold · resting heart rate
Read the Water Body →Why it matters
The state your body goes to when it feels safe — where it heals, repairs, creates. Blue is not calm; Blue is alive.
How we measure it
HRV · resting HR · the 30-second colour check-in, three times a day
Start today
Stop · Scan · Ask · Shift. If this moment does not need Red, choose Blue: breath, cold face, water.
Why it matters
Deliberate cold is hormetic stress. Enter on an exhale, exit with dignity; HRV and stress tolerance rise with practice.
How we measure it
HRV recovery after exposure · cold tolerance ladder
Start today
Cold face splash → cold-end shower (60 s) → ice bath, building to the 19-Minute Protocol: 19 minutes of deliberate cold a week.
Why it matters
The exhale is the brake pedal; nasal breathing releases nitric oxide and calms the amygdala. Consistent slow breathing raises HRV and vagal tone permanently.
How we measure it
HRV coherence at ~6 breaths/min · breath-hold
Start today
Six-in / six-out resonance breathing, 5–10 minutes daily; box breathing before hard conversations; a humming exhale to tone the vagus.
Why it matters
Appreciation is the fastest route into heart–brain coherence and out of the desire and survival loops.
How we measure it
Self-rated calm / sleep / focus, 1–10, weekly
Start today
One journal line a day, written in Blue — before the phone, after six breaths.
Why it matters
The mere sight of water drops cortisol; water sounds entrain alpha and theta. Rivers, lakes, coastlines, rain: the fastest reset there is.
How we measure it
Cortisol rhythm · subjective stress
Start today
Twenty minutes outside without audio daily; sit by water ten minutes with no phone; underwater meditation — our signature practice — with a buddy, in calm shallow water.
Air · Mental Body
Thoughts, focus and imagination — with breath as the bridge.
"Sharpen the mind, and the world comes into focus."
Once emotions settle like a still lake, the mind clears. Air is the cognitive body: attention, neuroplasticity, the default-mode network and your relationship with carbon dioxide.
What we measureCO₂ tolerance (BOLT score) · cognitive speed & memory · sleep architecture · screen-time hours
Read the Air Body →Why it matters
Non-sleep deep rest and alpha-state practice accelerate recovery between flow cycles and train attentional control.
How we measure it
HRV during practice · subjective recovery
Start today
Ten to twenty minutes of NSDR or yoga nidra in the afternoon trough; a guided descent before sleep.
Why it matters
Every mistake is a prediction-error signal: the brain upgrading its own wiring, live.
How we measure it
Cognitive testing · a new skill logged
Start today
One genuinely new skill in training at all times — a language, an instrument, a stroke, a route.
Why it matters
Deep reading is a bluish-purple practice: sustained attention, the creative drift, the DMN fed.
How we measure it
Minutes of deep reading per day
Start today
Any book you love, on paper, 20 minutes before sleep instead of a screen.
Why it matters
How well your body tolerates rising carbon dioxide before panic or breathlessness — your brain's relationship with CO₂. Low tolerance means over-breathing and a chronically alert brain.
How we measure it
BOLT score · breath-hold time (never in water alone)
Start today
Nasal-only breathing by default; reduced-breathing walks; breath-hold ladders on land, seated.
Why it matters
Every buzz costs about 23 minutes of attention. You do not rise to the level of your goals — you fall to the level of your broken attention.
How we measure it
Screen-time report · phone-free first 90 minutes
Start today
Phone in a drawer 9 pm to 7 am; three breaths before the first check; a no-input walk where insight arrives around minute fifteen.
Fire · Spiritual / Metabolic Body
Purpose, spirit and inner energy — and the metabolic fire that powers them.
"The body carries you — but purpose is why you go."
The final ignition: purpose and meaning on one side, mitochondria, metabolic flexibility and immune surveillance on the other. Root 3 — mitochondrial dysfunction — is measured and rebuilt here.
What we measureFasting insulin, HOMA-IR, free fatty acids · hs-CRP, IL-6, TNF-α · vitamin D · NK cells · circadian cortisol
Read the Fire Body →Why it matters
Meaning sustains peak performance and predicts longevity independently of every other marker. It is the fuel flow runs on.
How we measure it
The Ready questions: what is the wave, what is mine to control, why does this matter
Start today
Write the one-line answer to "what do I want my body to do at 70?" — and read it before every protocol decision.
Why it matters
Time-restricted eating restores metabolic flexibility and autophagy and lowers insulin — the Warburg lever cancer cells depend on.
How we measure it
HOMA-IR · free fatty acids · HbA1c · visceral fat
Start today
A 12–16 hour overnight window most days; six breaths before every meal; never eat in Red Mind.
Why it matters
Morning light sets the cortisol–melatonin clock, vitamin D and mood; screens at night unset it.
How we measure it
Vitamin D (25-OH) · cortisol rhythm · sleep timing
Start today
Ten minutes of outdoor light within an hour of waking; thirty seconds of sky at midday; dim, warm light after sunset.
Why it matters
When heart rhythm, breath and emotion synchronise, the whole system transmits one stable signal — measurable as HRV coherence.
How we measure it
HRV coherence score · resonance breathing at ~0.1 Hz
Start today
Heart focus → coherent breath → appreciation → expand. Five minutes, twice a day.
Why it matters
Red effort held inside Blue calm: the Purple Mind. Struggle → Release → Flow → Recovery, and the six chemicals of flow.
How we measure it
Weekly guarded 90-minute block · HRV during deep work
Start today
One micro-flow ritual daily, one weekly deep dive, one recovery practice. Enter from Blue with the pre-task stack.
Quantum · Bliss Body · the hidden fifth
The connector — the field of coherence where biology, belief and consciousness meet.
"The Quantum Body is the invisible thread that connects Earth, Water, Air and Fire, weaving coherence into life."
Healing is not four fragments but five frequencies working in harmony. Coherence across heart, brain, breath and attention is what the other twenty biohacks are building toward — and belief is measurable biology, coherence-driven, not deception.
What we measureHeart–brain coherence · HRV trend over 90 days · epigenetic biological age · the nine frequencies you transmit
Read the Quantum Body →Why it matters
Enzyme tunnelling, photosynthetic coherence, magnetoreception and DNA proton tunnelling show life running on quantum effects. In you, coherence is the state where the body's greatest pharmacy is switched on by belief.
How we measure it
HRV coherence · biological age re-test at 6–12 months · Blueprint score across all five bodies
Start today
The Quantum Blueprint Meditation — Gathering, Sinking, Resonating, Anchoring — ten minutes before sleep or at the pool door. Then coherent non-intervention: prepare like everything depends on you, release like nothing does.
Your ticks are saved in this browser only — nothing is sent to us until you send an enquiry. Open the Blueprint on the device you will actually use, and re-score it at 90 days.
Bring your score to the consultation.
The score is not a grade. It is where we start — and the number we re-measure once the protocol has had 90 days to work.