Create a comprehensive biohacking guide that covers: 1) Sleep optimization techniques (circadian rhythm, blue light blocking, temperature control) 2) Nutrition hacks (intermittent fasting, nutrient timing, supplements) 3) Cognitive enhancement (nootropics, meditation, brain training) 4) Physical performance (exercise protocols, recovery methods, hormone optimization) 5) Environmental factors (EMF reduction, air quality, light exposure) For each section, include: • Specific actionable protocols • Scientific backing • Common mistakes to avoid • Progress tracking methods • Safety considerations • Cost-effective solutions • Beginner to advanced options