The Dylan Gemelli Podcast — Episode #81: “Biohacking on a Budget! The Best Ways to Take Care of Yourself Are Often Free!”

Date: January 15, 2026
Host: Dylan Gemelli

Episode Overview

In this solo episode, Dylan Gemelli tackles the often-misunderstood concept of “biohacking,” stripping away the hype and focusing on what really matters: simple, actionable steps to improve your well-being—without spending a fortune. Dylan’s central message is that many of the most powerful strategies for health, longevity, and happiness are totally free, accessible, and rooted in self-awareness and daily habits. He provides a no-nonsense blueprint for daily wellness anyone can follow, backing it with practical wisdom and personal experience.

Key Discussion Points & Insights

1. What is “Biohacking,” Really?

[02:00]

• Dylan demystifies “biohacking,” moving it away from its association with expensive gadgets and supplements.
• Core Definition:
  “All it is is you taking control of your own health, asking questions, looking for other means and ways aside from just conventional medicine. That’s what biohacking is.”
  — Dylan Gemelli [02:20]
• He urges listeners to get comfortable questioning everything—especially when it comes to their health:
  “Anybody that is telling you it is bad to ask questions, don’t you think you should question their motive?”
  — Dylan Gemelli [03:05]

2. The Bedrock of Budget Biohacking: Free Fundamentals

[05:00]
Dylan’s take-home point is that some essential biohacking habits cost nothing:

a. Prioritize Sleep, Rest, and Recovery

• “Sleep and rest and recovery are vital and integral for every single key aspect of health.” [05:18]
• Poor sleep derails fat loss, focus, mood, inflammation, cortisol, muscle growth, and injury recovery.
• “If you never rest and recover, you’re never going to get optimal muscle growth. The list goes on and on…” [06:10]

b. Daily Movement & Morning Sunlight

• Regular movement—especially a morning walk—sets up a healthy circadian rhythm and supports physical and mental energy.
• “I just want movement. Morning sun is also important. Sunlight is important.” [07:10]
• Dylan clarifies that moderation is key: avoid extremes with sun exposure but don’t become afraid of the sun either.
• Supplements are just that: “They're not called reliances, they're called supplements.” [08:40]

c. Spirituality, Meditation, & Breathwork

• Practices such as prayer (for Dylan), meditation, yoga, or deep breathwork are crucial for stress management and well-being.
• “Doing these things creates a stress-free environment, which in turn makes you much healthier.” [09:40]

d. Strength and Cardio Training (Flexible & Accessible)

• Three to four days of strength training (not just weights—bodyweight, calisthenics) is optimal for most.
• “Don’t think you’re going to get so big lifting weights—trust me, it takes a lot…” [12:15]
• Mix in steady-state and interval training for heart health—can be done at home or low-cost gym.
• Gym memberships can be very affordable: “There are gyms out there that are even $15, $20 a month.” [14:00]

e. Movement After Meals

• Walk or bike for 10-15 minutes post-meal for blood sugar control, mood, digestion, and well-being.
• “Movement after eating is so beneficial for digestion, blood sugar control, mood…” [15:00]

f. Positive Social Interaction & Limiting Screen Time

• Emphasizes joyful, in-person connection and minimizing toxic online interactions.
• “Interaction with other people is so important. Family time, gratitude, appreciation, and love—it is proven.” [17:00]
• Quotes Ben Azadi’s ‘vitamin G’ (gratitude), agreeing on its power for health.

g. Consistent Gratitude and Stress Management

• Happiness and positive outlook directly correlate with improved health markers.
• “The happier you are, the healthier you’re going to be… I’ll bet my life on it.” [19:05]
• Managing stress is essential: “Stress is a killer. And that is not a figurative thing, it’s an actual thing.” [19:20]

3. Budget-Friendly Healthy Eating and Supplementation

[21:00]

• Dylan addresses the frustration that healthy food is often less accessible than junk food—advises spending money where it counts: prioritize quality food over extras.
• “Not everybody can afford to buy everything organic… but you should always do your best and prioritize what you’re putting into your body.” [21:30]
• On supplements: Keep it simple. Focus on the essentials:
  • Electrolytes (magnesium, sodium, potassium, calcium, chloride)
  • Vitamin D, Vitamin K, B vitamins
  • Mitochondrial health and NAD levels
  • Creatine
• Emphasizes quality and need-based selection over quantity.

4. Gadgets, Wearables, and Advanced Biohacking

[24:00]

• Acknowledges that cool gadgets and wearables can help, but are not necessary for foundational health.
• “Some of these gadgets are phenomenal… but they’re out of this world and realm.” [24:35]
• If you have the budget, choose wisely; otherwise, don’t worry.

5. Joy, Adversity, and Habit Formation

[26:00]

• Doing things that bring joy and happiness is key for long-term health.
• Overcoming challenging days builds deeper personal resilience:
  • “It’s not how you do on your best days, it’s how you do on your worst days.” [27:10]
  • “When you push through and get through those kind of days, that’s what really shapes you.” [27:18]

6. Medicine, Self-Advocacy, and the System

[29:00]

• Dylan is not anti-conventional medicine but points out the systemic bias towards pharmaceuticals and lack of holistic guidance.
• Encourages listeners to be their own health advocates, learn what works for their bodies, and seek trustworthy, integrative practitioners when possible.

Notable Quotes & Memorable Moments

• On asking questions:
  “Questions and answers provide education. They’re the cornerstone to everything that we have.” — Dylan Gemelli [03:25]

• On sleep:
  “Your workouts are going to take a hit. Your diet, your circadian rhythm—it’s all gonna be thrown off.” [05:55]

• On moderation:
  “Everything is meant to be done in moderation. We all struggle with that. We all want everything right now.” [08:15]

• On interaction:
  “Most healthy people are pretty darn happy and they don’t [bring others down online].” [17:27]

• On happiness and health:
  “The happier you are, the healthier you’re going to be… The more miserable and upset you are, the unhealthier you will be. I guarantam te it.” [19:15]

• On stress management:
  “Prioritizing sleep and eating well will alleviate a lot of extra added stress on you.” [20:40]

• On adversity:
  “Everybody can do well on their best days, but we’re trained—and we become better—when we do it on our worst.” [27:15]

Timestamps for Important Segments

| Segment | Timestamp | |---------------------------------|--------------| | Introduction & Definitions | 02:00 | | Importance of Questioning | 03:00 | | Free Biohacks: Sleep | 05:00 | | Movement & Sunlight | 07:10 | | Meditation/Breathwork | 09:40 | | Strength/Cardio Training | 12:15 | | Walking After Meals | 15:00 | | Social Interaction/Gratitude | 17:00 | | Eating Well & Supplements | 21:00 | | On Advanced Gadgets | 24:00 | | Joy, Habit, and Adversity | 26:00 | | Medicine & Self-Advocacy | 29:00 |

Tone & Takeaways

Dylan delivers his advice in an encouraging, grounded, and slightly tough-love style—never preachy, but always direct. He’s empathetic to the frustrations listeners face around cost and information overload, continually stressing empowerment through simple, daily action. His parting motivation drives home the episode’s central message:
“You have to be able to think for yourself. You have to be able to rely upon yourself, and you have to be able to understand and know what your body needs.” [30:00]

Whether you’re new to “biohacking” or overwhelmed by the wellness industry, this episode gives you a clear, feasible roadmap to better health—and reminds you that the most powerful changes start with consistency, free habits, and self-compassion.