What is a the bio hack challenge?

The bio hack is an 8 week challenge designed to improve your overall well being, fitness levels and health.

It's common knowledge that nutrition and fitness are important elements of a healthy lifestyle but there's a number of lesser known practices that can lead to accelerated resutls. That's what the bio hack is all about.

How the challenge works:

The Bio Hack is an 8 week program. For now we're going to release information in blocks. Starting , below is a sample daily routine.

Weeks 1 & 2




1 cap full of apple cider vinegar, teaspoon of baking soda, a pinch of himalayan sea salt, a dash of turmeric and water (you can dilute at a 1:1 ratio or more if you choose)



Black coffee

20min of fasted cardio 1 min fast 1 min slow 3 times per week.

Weight training:  3 times per week



No carbohydrates for 14 days including fruit

No sugar - Natural or processed

No Starchy vegetables - Potatoes, pumpkin, sweet potato etc


Foods to eat




5:30am Morning apple cider cocktail - ingrediants below

5:45am Black coffee

6:20am 20 min cardio on bike 1 min on 1min off.

7:30am protein shake with 2 Tbsp peanut butter + a multi vitamin

10:30am 100gs nuts

12:30pm Chicken salad with olive oil

3:00pm workout with bcaas, creatine, beta alanine

4:00pm protein shake with 100gm nut and lots of veges

6:00pm Dinner: Stir-fry, cooked with butter and olive oil, lots of veges and beef.


Day 15

Carb Meal. After completing two full weeks you will have a carb "refeed" this can be anything you like. Fruits, Ice cream, burgers, as long as it doesn't last a full day and is one meal or a meal + dessert you'll be fine.


Weeks 3 & 4

You will continue on the same regime as the first two weeks. With the difference being that you're allowed one carb "refeed" night per week. Just be careful to spread these out so allowing a few days minimum between them. Remember also, it's a meal not a day of binge eating.


Weeks 5 - 8

For the later part of the challenge we're going change a few things up.

1. Workout intensity: We're looking to increase this, either through a different type of HIIT. If you're currently running perhaps convert to rowing or the stationary bike. For weight training perhaps start super setting a combination of movements or if you're training with a Personal Trainer just ask them to bump things up a notch for the final weeks.

2. Introducing carbohydrates: On work out days we're going to start re introducing carbs. Not a lot but 40grams or so at a time. It can be before or after the workout and will ideally be in a natural unprocessed form. For an idea on what 40 grams of carbs looks like, it's roughly one medium sized banana.

For a more extensive resouce on carbs take a look at https://www.dietdoctor.com/low-carb/20-50-how-much



We’re going to be adding to the FAQ section below, if there’s something we’ve missed let us know and we’ll help you out.


And or if you’re looking for a training program that would work well with this challenge please contact your Trainer or if you don’t currently have a Trainer get in touch.


To stay up to date you can also check out and join our Facebook Group here


Or take a look at the Bio Hack Vlogs on our YouTube Channel here:



Q: Can I have dairy products?

A: No milk or cheese. Butter is ok

Q: Are eggs ok?

A: Yes


To keep informed of bio hack updates register your interest by messaging us at info@corporatewellness.net.nz