We used to laugh at the idea of Silicon Valley tech bros sleeping in hyperbaric oxygen chambers and hooking themselves up to IV drips in an attempt to ‘live forever’, but today, you’d be hard pressed to walk down a major London street without spotting a biohacking clinic. And now those elite health methods have trickled down to the mainstream, morphing into more accessible habits that any of us can try if we want to live a long, healthy life.

Perhaps you grit your teeth during a daily ice bath or spend a small fortune on the latest supplements. Maybe you diligently tape up your mouth every night or obsessively monitor your HRV and sleep stats on a fitness tracker. But what if, after all that time, money and effort, these hacks don’t make a blind bit of difference to your lifespan? To find out, we asked six longevity specialists about the seven biohacking trends that aren’t worth your time, money or effort.

I try not to set an alarm on the weekend… so usually wake up around 8.30–9am. The first thing I’ll do is have a big glass of water to rehydrate, and lately I’ve been adding in a powdered multivitamin from a brand called Sisterly, which I’m loving! I’ll then either do the Shona Vertue 10-minute morning stretch (which I’ve done for years) or some gentle breathwork to start the day.

Weekends are all about brunch… which I make with my partner. We usually have scrambled eggs on toast with avocado and smoked salmon or shakshuka. I never used to have breakfast, but since entering my 40s, it’s become essential for my energy levels. During the week, I tend to start the day with overnight oats, a chia seed yoghurt pot with berries, honey and cinnamon or a protein smoothie.

The biggest wellness lesson I’ve learned so far is… that your energy is your most precious currency – you have to spend it wisely. Five years ago, I experienced burnout and vowed that I would never allow it to happen again. Women are particularly prone to burnout because we are often socialised from a young age to attune to the needs of others (and neglect our own), so it’s really important to learn to protect your energy by setting boundaries, honouring rest and investing in habits, people and places that are restorative and energising.

I wish more women knew that the key to longevity is… simplicity. It’s the small, consistent, daily habits that have the biggest impact over time. You don’t need to overhaul your entire life overnight. Walking more, managing stress, prioritising sleep and building joyful routines can be more powerful than any quick fix, and most diseases can be influenced and modified through lifestyle factors. It’s never too early or too late to start. I’d also add that muscle is the organ of longevity: strength training has so many benefits, from brain and bones to hormones and metabolic health – it’s one of the most important tools we have for healthy ageing.

I’m naturally an all-week mover but… my weekdays tend to get very busy, so it’s often easier to fit exercise in at the weekend. I love reformer pilates for core strength, weight training for building confidence and walking in nature for stress reduction. I’ve recently started running again to get my cardio in, which has been surprisingly enjoyable.

The one wellness habit I recommend practising at the weekend is… taking a tech-free walk. No phone, no podcast. Just you, nature and your thoughts. It’s a powerful way to decompress, create space mentally and get some gentle movement in.

Although I’m naturally a night owl, I do love a good wind-down… I’ve just installed Philips hue lighting, which has this amazing nighttime setting that looks and feels like a big orange harvest moon. I set it to start dimming an hour before bed and find it deeply relaxing. I usually light a scented candle, have some tea, do my skincare routine, and if I’ve been at my desk all day, I’ll do a yoga wind-down stretch to get back into my body and prevent muscle tension and stiffness before jumping into bed. I’m also a big fan of NSDR [non-sleep deep rest] meditation.