health hacks

Health hacks are strategies to improve or maintain health. Most health hacks are actions—protocols and habits—as opposed to principles.

Any strategic health-promoting action you do—regularly, occasionally, or even just once—qualifies as a health hack.

The term “hack” denotes a strategy or technique to achieve a specific result more effectively. Accordingly, health hacks are just calculated health tips.

But don’t get the wrong idea: calculated doesn’t mean complicated. Health hacks are generally easy-to-implement strategies designed to elevate your health and enrich your life.

Simple lifestyle changes are often all it takes to see a monumental difference in your well-being over time.

This comprehensive guide touches on 11 pivotal areas of health, from breathing to lifestyle design. You’ll find an array of practical science-based ways to achieve a more balanced life.

Preview | Sample Health Hacks

Area of LifeFeatured HacksCore Benefits
NutritionInfused Water

Meal Prepping
– Enhanced Hydration
– Nutrient Absorption

– Balanced Nutrient Intake
– Time Efficiency
MovementDesk Exercises

Walking Meetings
– Improved Posture
– Reduced Muscle Tension

– Boosted Creativity
– Enhanced Overall Health
SleepSleep Early, Rise Early

Dim All Lights After 10 PM
– Aligned Circadian Rhythms
– Improved Mental Clarity

– Enhanced Sleep Quality
– Reduced Sleep Latency
LeisureMindfulness Apps

Creative Hobbies
– Reduced Stress
– Enhanced Mental Health

– Improved Mental Well-being
– Enhanced Creativity
Meaningful WorkJob Crafting

Personal Project
– Increased Job Satisfaction
– Enhanced Work Meaningfulness

– Mental Stimulation
– Potential Financial Gain
SupplementsVitamin D3

– Heart Health
– Hormonal Balance

– Muscle and Nerve Function
– Improved Sleep Quality


breathing health hacks

Hack 1: Deep Breathing Exercises

Deep breathing exercises have been scientifically proven to offer a plethora of benefits, from stress relief to improved oxygenation of the body.

The Science Behind Deep Breathing

  • Stress Relief: Deep breathing activates the parasympathetic nervous system, which helps to reduce stress and induce a state of relaxation. A study published in the Harvard Business Review highlighted the effectiveness of a specific breathing program, SKY Breath Meditation, in reducing stress.
  • Enhanced Oxygenation: Deep breathing amplifies blood oxygen levels, which is crucial for overall health. According to a study in the National Library of Medicine, deep breathing not only improves oxygen levels but also massages the inner organs located close to the abdomen.
  • Mental Wellness: Techniques involving deep breathing have been shown to be effective against anxiety and insomnia, as noted by Scientific American.
  • Holistic Health: From improving blood glucose levels to lowering blood pressure, deep breathing has a range of health benefits. In an article published in the Journal of the American Heart Association, the authors mention that structured deep breathing programs can even benefit patients with lung disease and sleep apnea.

How to Perform Deep Breathing Exercises

  1. Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed.
  2. Sit or Lie Down: Make sure your back is straight to allow for optimal airflow.
  3. Inhale Deeply: Inhale through your nose for a count of four, filling your lungs completely.
  4. Hold the Breath: Hold your breath for a count of seven.
  5. Exhale Fully: Exhale through your mouth for a count of eight, emptying your lungs completely.
  6. Repeat: Perform this cycle for four breaths and gradually increase as you become more comfortable with the technique.

By incorporating deep breathing exercises into your daily routine, you’re doing way more than taking a short break; you’re investing in long-term health benefits that extend far beyond immediate relaxation.

Hack 2: Use a Breathing App

In the age of smartphones, why not leverage technology to enhance your breathing and, by extension, your health? Breathing apps are a modern solution to an age-old practice, offering a convenient and effective way to regulate your breathing patterns.

The Science Behind Breathing Apps

  • Regulated Breathing Patterns: Breathing apps help you maintain a consistent breathing pattern, which is crucial for stress management and emotional control. A study published in ScienceDirect provides experimental support for the effectiveness of mobile apps in breathing training.
  • Enhanced Autonomic Flexibility: These apps often incorporate slow breathing techniques that have been shown to enhance autonomic, cerebral, and psychological flexibility, according to a systematic review on PubMed.
  • Convenience and Accessibility: The beauty of a breathing app is that it’s always with you, making it easier to incorporate deep breathing into your daily routine. This convenience factor could facilitate the use of breathing techniques in various settings, as suggested by another study on PubMed.
  • Calm: Known for its wide range of mindfulness practices, including guided breathing exercises.
  • Breathe2Relax: Specifically designed to help manage stress through diaphragmatic breathing.
  • MyLife Meditation: Offers breathing exercises along with emotional check-ins.
  • Prana Breath: Allows you to customize your own breathing patterns for different activities.

By integrating a breathing app into your daily routine, you’re taking a proactive step towards better health and well-being. These apps serve as a pocket-sized guide, offering you the flexibility to practice deep breathing wherever you are, whenever you need it.

Light Exposure

sunlight health hacks

Hack 3: Daily Sunlight Exposure

The sun does much more than just brighten our day; it plays a pivotal role in regulating our internal biological clock, also known as the circadian rhythm. Natural light (sunlight) exposure is crucial for optimal health.

The Science Behind Natural Light Exposure

  • Circadian Rhythm: Our internal body clock, or circadian rhythm, is significantly influenced by natural light. According to a study published in the National Library of Medicine, the suprachiasmatic nuclei (SCN) in the hypothalamus are entrained to the 24-hour solar day via a pathway from the retina.
  • Mood and Productivity: Natural light has been shown to improve mood and increase productivity. A systematic review emphasized the need for evaluating the negative impacts of artificial light, suggesting that natural light is far superior.
  • Better Sleep: Exposure to natural light during the day can lead to better sleep quality, as it helps to regulate melatonin production. Research in hypothesizes that longer natural light exposure may better entrain circadian rhythm.

Ways to Get More Natural Light

  • Morning Walks: Start your day with a morning walk to soak up the early rays.
  • Work Near Windows: Open the windows if possible, since direct sunlight exposure is best.
  • Outdoor Breaks: Take short breaks outside to recharge and get your dose of Vitamin D.
  • Use Lighter Curtains: Opt for thin, light curtains to allow more light into your living spaces.

Hack 4: Blue Light Filters

While technology has its perks, it also comes with several drawbacks, one of which is blue light emission from digital devices. This high-energy light can have detrimental effects on both your sleep and eye health.

The Science Behind Blue Light

  • Sleep Disruption: Blue light inhibits melatonin secretion, thus affecting sleep quality. A study in the National Library of Medicine confirms that blue light destroys hormonal balance and directly affects sleep quality.
  • Eye Health: Prolonged exposure to blue light can lead to eye diseases such as dry eye and cataract, as mentioned in the same study above.
  • Mood and Alertness: While blue light boosts alertness and mood, it can be harmful when exposure occurs during the evening, as noted by UC Davis Health.
  • f.lux: Adjusts the color temperature of your screen based on the time of day.
  • Night Shift: Built into iOS devices to reduce blue light emission.
  • Twilight: An Android app that applies a red filter to your screen to counteract blue light.

By being mindful of your light exposure, both natural and artificial, you can take a significant step towards better health and well-being.


sleep hacks

Hack 5: Sleep Early, Rise Early

Benefits of Aligning Sleep Schedule with Circadian Rhythms

  • Enhanced Cognitive Function: Aligning your sleep schedule with your natural circadian rhythms can significantly improve cognitive function, including memory and attention span.
  • Mood Regulation: Proper sleep timing can help regulate mood and reduce the risk of mood disorders. The reasons are many: a sleep-wake pattern attuned to sunup and sundown is known to heighten and preserve baseline dopamine levels, promote healthy testosterone production, regulate digestion, contribute to a healthier gut microbiome, and much more. This is all crucial for proper mood regulation and mental health in general.
  • Reduced Risk of Chronic Diseases: Studies have shown that misalignment with circadian rhythms can lead to an increased risk of various chronic diseases, including diabetes and heart disease.

Actionable Tips:

  1. Be an Early Bird: No one is born a night owl. Modern work schedules turn people into night owls. This is an inversion of the natural order. Daytime is for work and nighttime for rest. If we reverse this order, we suffer the consequences.
  2. Limit Exposure to Blue Light: Reduce screen time at least an hour before bedtime. Blue light is useful during daytime, since it heightens alertness.
  3. Follow the Sun: Try to wake up with the sunrise and wind down as the sun sets.

SourcesNIH News in HealthPubMed

Hack 6: Consistent Sleep Schedule

Importance of a Consistent Sleep Schedule

  • Improved Sleep Quality: A consistent sleep schedule helps you fall asleep faster and enjoy deeper sleep. A fluctuating sleep schedule will create imbalance in every area of your life.
  • Better Mental Health: Regular sleep patterns are favorably associated with mental well-being.
  • Enhanced Physical Health: Consistency in sleep timing is linked to improved metabolic health and reduced risk of obesity.

Actionable Tips:

  1. Set a Fixed Bedtime: Go to bed at the same time every night, including weekend nights.
  2. Wake Up at the Same Time: Even on weekends, try to wake up at the same time to regulate your internal clock.
  3. Avoid Long Naps: If you’re trying to establish a consistent sleep schedule, avoid taking long naps during the day. Short (20-30 min) naps, on the other hand, are rejuvenative.

SourcesPubMedSleep Doctor

Hack 7: Dim All Lights After 10 PM

Effects of Light Exposure on Sleep Quality

  • Improved Sleep Onset: Dimming the lights helps you fall asleep faster by signaling to your brain that it’s time to wind down.
  • Enhanced Sleep Depth: Reduced light exposure can lead to increased slow-wave sleep, which is crucial for physical and mental recovery.
  • Regulated Circadian Rhythm: Light plays a central role in regulating your body’s internal clock, affecting when you feel alert and when you feel sleepy.

Actionable Tips:

  1. Switch to Warm Lights: Use warm-colored lights in the evening to reduce blue light exposure.
  2. Limit Screen Time: Avoid screens that emit blue light at least an hour before bedtime.
  3. Use Dimmers: Install dimmer switches so you can easily reduce light levels as bedtime approaches.


By implementing these sleep hacks, you’re not just improving your nights; you’re upgrading your days. Quality sleep is the cornerstone of a healthy, fulfilling life. Make it a priority, and watch how everything else falls into place.


hydration hacks

Hack 8: The “8×8 Rule”

You’ve probably heard the adage: “Drink eight 8-ounce glasses of water a day.” This is commonly known as the 8×8 rule, and it’s a simple, easy-to-remember guideline for staying hydrated. Eight 8-ounce glasses of water is simply 2 litres of water.

The Science Behind the 8×8 Rule

  • Hydration Maintenance: The 8×8 rule aims to maintain optimal hydration levels. However, it’s worth noting that the scientific backing for this specific rule is not as rigorous as one might think. But it’s a helpful rule and starting point.
  • Individual Needs: A Scientific American article points out that individual hydration needs vary. Factors like climate, physical activity, and individual physiology can affect how much water you actually need.
  • Alternative Fluids: While the 8×8 rule is a good starting point, it’s not the end-all-be-all. Other fluids and water-rich foods can also contribute to your hydration status, as noted by the American Physiological Society.

How to Follow the 8×8 Rule

  • Start Early: Begin your day with a glass of water, preferably warm with a pinch of salt.
  • Set Reminders: Use your phone to remind you to sip on water throughout the day.
  • Measure: Use a marked water bottle to keep track of your consumption.

Hack 9: Infused Water

When it comes to hydration, infused water is a game-changer. Not only does it make the act of drinking water more enjoyable, but it also offers a host of additional benefits.

The Science Behind Infused Water

  • Nutrient Absorption: Infused water can be a source of essential nutrients. For example, infusing water with fruits like lemon can provide vitamin C. The nutrient content will obviously vary depending on the ingredients you use.
  • Hydration: While the core benefit of any water is hydration, infused water makes the process more enjoyable, encouraging you to drink more. It’s a simple strategy to prevent dehydration.
  • Antioxidant Properties: Some infusions, like those with berries or citrus fruits, can offer antioxidant benefits. A study on hydrogen-rich water suggests that it can prevent inflammation and improve quality of life.

Infused Water Recipes

  • Citrus Bliss: Lemon + Lime + Orange
  • Berry Boost: Strawberries + Blueberries + Raspberries
  • Herbal Zen: Cucumber + Mint + Rosemary

Hack 10: Electrolytes

Your body needs electrolytes like potassium, sodium, calcium, and magnesium to function at every level, from the cardiovascular level down to the cellular and neural levels. In reality, your cells and nerves come first. Physiology and biochemistry is bottom-up by nature.

The Science Behind Electrolytes

  • Hydration and Muscle Function: Your cells need electrolytes to maintain electrical neutrality, and your nerves and muscles need electrolytes to generate and conduct action potentials. Sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates are essential electrolytes. These elements are vital for hydration and muscle function. source

Sources of Natural Electrolytes

  • Coconut Water: An excellent source of potassium and magnesium.
  • Fresh Fruit Juices: Citrus fruits like oranges and lemons are rich in vitamin C and potassium.
  • Ripe Fruits: Bananas and avocados are excellent sources of potassium.
  • Milk and Yogurt: These provide appreciable amounts of calcium, potassium, and magnesium.

How to Incorporate Electrolytes

  • Morning Routine: Start your day with a glass of lemon water.
  • Snack Smart: Opt for a banana or an avocado as a mid-day snack.
  • Meal Planning: Consume dairy products that you can digest well.

By understanding the science behind electrolytes and incorporating natural sources into your diet, you’re setting the stage for optimal hydration and muscle function.


nutrition hacks

Hack 11: Prioritize High-Quality Animal Foods

Animal foods are foundational foods because they’re so nutrient-dense, thermogenic, energizing, and satiating. Red meats (beef, lamb, bison, venison, etc.) and dairy products are boons for mankind, as are eggs and seafood.

Even when you prioritize animal foods, you can easily control your saturated fat intake. For example, you can eat a variety of lean meats, low-fat dairy whether its milk or yogurt or cheese, egg whites, white fish like cod and haddock, and so on. I’m mentioning this because many people, myself included, fare better on monounsaturated fats than saturated fats.

Bee products (honey, honeycomb, bee pollen, etc.) are animal foods too. In fact, they’re the only animal foods which are purely/mostly carbohydrates. But bee products offer a ton of unique benefits besides the pure fuel they provide: their potent antimicrobial, antiviral, and anti-inflammatory properties make them some of the most therapeutic substances on Earth.

Benefits of High-Quality Animal Foods

  • Nutrient Density: High-quality animal foods—grass-fed and grass-finished beef, Australian or New Zealand lamb, fresh whole milk, free-range eggs, etc.—are extremely rich in essential and bioavailable nutrients:
    • Complete protein (all nine essential amino acids + conditionally essential amino acids)
    • Saturated, odd-chain, and branch-chain fatty acids
    • Monounsaturated fats
    • Fat-soluble vitamins (A, D, E, and K) in fully bioavailable forms
    • B vitamins
    • Minerals (zinc, copper, heme iron, and selenium)
    • Other beneficial compounds (such as CoQ10)
  • Milk, cheese, yogurt, and kefir contain the highest amounts of bioavailable calcium out of all foods. Calcium is absolutely vital for the development and maintenance of bones and teeth, but also for a host of other things, such as keeping the metabolic rate high and parathyroid hormone (PTH) levels low. You can read up on the essential functions of calcium here.
  • According to a study published in ScienceDirect, animal products provide essential nutrients in significant amounts relative to total calories, making them highly nutrient-dense.
  • Another study from PubMed highlights that high-quality animal protein plays a crucial role in human nutrition, growth, and development.

Recommendations for Sourcing

  • Local Farms: Source your animal foods from local, sustainable farms whenever possible.
  • Certifications: Look for certifications like “grass-fed,” “organic,” or “free-range” to ensure quality. However, it’s worth noting that conventional animal foods are also beneficial and superior to plant foods on several fronts, so eat within your means.

Hack 12: Ripe Fruits for Fuel

Ripe fruits are our best sources of quick-digesting carbohydrates. Raw honey and maple syrup are also great, but fruits have more micronutrients, both water-soluble vitamins and key minerals. Fruits are also rich in polyphenols, which directly promote and protect cardiovascular and gastrointestinal health.

Benefits of Fruits

  • Nutrient Absorption: One study suggests that whole fruits increase the volume of fiber in the upper intestine, which in turn delays the absorption of nutrients. This mechanism allows a portion of the nutrients to reach further down the digestive tract, enhancing overall nutrient absorption.
  • Lower Risk of Chronic Diseases: Another research paper indicates that regular fruit consumption is linked to a lower incidence of chronic diseases like diabetes and Alzheimer’s.
  • Lower BP: A Harvard study confirms that a diet abundant in fruits can lower blood pressure and reduce the risk of heart disease.
  • Cardiovascular Health: An umbrella review found that increasing fruit intake by just one serving per day could reduce the risks of cardiovascular diseases by 3%.
  • Stroke Prevention: The same umbrella review suggests that an additional daily serving of fruit can decrease the risk of stroke by 8%.
  • Oral Cancer: Remarkably, increasing daily fruit consumption could reduce the risk of oral cancer by a staggering 49%.
  • Breast Cancer: Consuming an extra 200 grams of fruit per day could lower the risk of breast cancer by 6%.

Amazing Nutrients in Fruits

  • Oranges: Rich in vitamin C, fiber, and potassium, oranges also contain unique compounds like naringenin, naringin, and hesperidin that have antioxidant and anti-inflammatory properties. source
  • Pineapples: Not only a source of vitamin C and manganese, but pineapples also contain bromelain, an enzyme with anti-inflammatory and digestive benefits. source
  • Kiwis: Exceptionally high in vitamin C, dietary fiber, potassium, and vitamin E. Kiwis also contain a variety of antioxidants, phytonutrients, and enzymes that provide functional and metabolic benefits. source
  • Pomegranates: A nutrient-dense fruit rich in phytochemical compounds, including urolithin A, which has strong antioxidant and anti-inflammatory potential. source
  • Dates: Packed with fiber, potassium, and magnesium, dates also contain polyphenols, phenolic acids, and flavonoid glycosides that contribute to their health benefits. source
  • Figs: An excellent source of dietary fiber, amino acids, and essential minerals like potassium, calcium, and magnesium. Figs also contain bioactive compounds such as phenolics and anthocyanins. source

Most Nutritious When Ripe

  • Bananas: Higher levels of antioxidants as they ripen.
  • Tomatoes: Lycopene levels increase when ripe.
  • Avocados: Rich in healthy monounsaturated fats and most nutritious when fully ripe.

Hack 13: Meal Prepping

Meal prepping is systematizing your nutrition. The now-popular procedure has helped thousands consistently hit their desired total calories, macronutrient splits, and full range of micronutrients, all while eating foods and recipes they love. Additional benefits include saving a significant amount of time, freeing up your daily and weekly schedules, and taking the guesswork out of nutrition and dieting.

Benefits of Meal Prepping

  • Balanced Nutrient Intake: Meal prepping allows you to control the ingredients and portions, contributing to a more nutritionally balanced diet. A study from Harvard emphasizes that meal prepping can help with weight control and ultimately save time and money.
  • Quality Over Quantity: According to a study published in PMC, people who cook at home eat higher quality food, consume fewer calories, and have less weight gain over time compared to those who dine out regularly.

Effective Meal Prepping Tips

  • Plan Ahead: Create a weekly menu and shopping list.
  • Batch Cooking: Cook large portions and divide them into meal-sized containers.
  • Snack Prep: Prepare healthy snacks like cut fruits and veggies.

By incorporating meal prepping into your routine, you’re saving time and money while investing in your health.

Hack 14: Nutrient Timing

The timing of your nutrient intake can be as crucial as what you’re consuming, especially when it comes to workouts.

The Science of Nutrient Timing

  • Muscle Recovery: A study by the International Society of Sports Nutrition showed that muscle glycogen restoration was 50% faster when a carbohydrate bolus was delivered within 30 minutes post-exercise.
  • Growth and StrengthAnother study highlighted that the timing of protein intake is an important condition for muscle hypertrophy and strength in weight-trained individuals.

How to Time Your Nutrients

  • Pre-Workout: Consume a balanced meal of carbs, protein, and fats 2-3 hours before your workout.
  • Post-Workout: Within 30 minutes, consume a protein shake or a meal rich in protein and carbs.

By understanding and applying the concept of nutrient timing, you can optimize muscle recovery and growth, making every workout count.



Hack 15: Desk Exercises

The Why

Sitting for prolonged periods can wreak havoc on your posture and muscle health. But what if you could counteract these effects without leaving your desk? Desk exercises are your go-to solution. They not only improve posture but also alleviate muscle tension, enhancing your overall well-being. A study from the National Institutes of Health confirms that incorporating small bouts of exercise during work can significantly improve posture and reduce discomfort.

The How

  • Shoulder Rolls: Lift your shoulders toward your ears and then roll them back and down.
  • Neck Tilt: Tilt your head from side to side, holding for a few seconds on each side.
  • Seated Leg Lifts: Lift one leg at a time while keeping your back straight.

Hack 16: Walking Meetings

The Why

Imagine boosting your creativity by 60% just by walking. Sounds incredible, right? A Stanford study found that walking can indeed enhance creative inspiration. Moreover, walking meetings can increase creativity by 81-100%, as reported by Psychology Today.

The How

  • Plan Ahead: Choose a quiet, nature-filled route for your walking meeting.
  • Agenda: Keep the meeting focused by having a clear agenda.
  • Tech-Free: Leave the gadgets behind to fully engage in the conversation.

Hack 17: Short Walks After Meals

The Why

Taking a short walk after meals isn’t just an old wives’ tale; it’s science-backed. Walking post-meal can assist in maintaining blood glucose control, as evidenced by a study published in the National Institutes of Health. Another study found that even a 15-minute walk can aid in digestion and improve blood sugar levels, as reported by the New York Times.

The How

  • Timing: Aim for a 10-15 minute walk after eating.
  • Pace: Keep it light; this isn’t a workout, it’s a digestive aid.

By incorporating these hacks into your daily routine, you’re not just moving; you’re moving smarter.



Hack 18: High-Intensity Interval Training (HIIT)

Concept and Benefits

High-Intensity Interval Training (HIIT) is a game-changer for cardiovascular health. This exercise regimen involves short bursts of intense exercise followed by lower-intensity recovery periods. Research indicates that HIIT induces numerous physiological adaptations that improve exercise capacity, such as maximal oxygen uptake, aerobic endurance, and anaerobic capacity. These benefits are not just for athletes but extend to clinical populations as well. source

  • Cardiovascular Fitness: HIIT boosts your cardiovascular health faster by working harder instead of longer. Studies hint that HIIT workouts can produce equal or greater improvements in blood pressure and blood sugar compared to moderate-intensity exercise. source
  • Efficiency: HIIT has been recognized as a more efficient protocol than moderate-intensity continuous training (MCT), increasing VO2 peak comparably or even more. source

Simple HIIT Workout Routine

  1. Warm-Up: 5 minutes of light cardio.
  2. High-Intensity: Sprint for 30 seconds.
  3. Low-Intensity: Walk for 60 seconds.
  4. Repeat: Do 8-10 cycles.
  5. Cool Down: 5 minutes of stretching.

Hack 19: Dynamic and Static Stretching

Importance and Examples

Both dynamic and static stretching are crucial elements of a well-rounded exercise routine. Dynamic stretching warms up the muscles and prepares them for the workout ahead, while static stretching helps in cooling down and improving flexibility.

  • Dynamic Stretching: Involves active movements that stretch your muscles without holding the end position. Examples include leg swings and arm circles.
  • Static Stretching: Involves holding a stretch for an extended period, usually 15-60 seconds. Examples include hamstring stretch and calf stretch.

Research shows that static stretching can sometimes exceed the benefits of dynamic stretching in terms of flexibility. However, the literature is conflicting regarding the effects of warm-up stretching prior to exercise. Both static and dynamic warm-ups are equally effective at increasing range of motion. 

When to Use Each Type

  • Dynamic Stretching: Best for warm-up to prepare your muscles for the workout.
  • Static Stretching: Best for cool-down to improve flexibility and relax your muscles.

By incorporating both dynamic and static stretching into your routine, you can optimize performance and reduce the risk of injury.

Hack 20: Strength Training

Importance for Muscle Mass and Metabolic Health

Strength training isn’t just about bulking up; it’s a key component for improving your overall health, especially metabolic health. Here’s why:

  • Muscle Mass: Strength training is proven to increase muscle mass. A study found that training with both low-load, higher volume and high-load, lower volume effectively increased muscle thickness.
  • Metabolic Health: Strength training has a profound impact on metabolic health. It can prevent and manage type 2 diabetes by reducing visceral fat and improving insulin sensitivity. Another study showed that increasing skeletal muscle mass prevents the development of diabetes in a mouse model.
  • Beyond Skeletal Muscle: Exercise, including strength training, improves the metabolic phenotype of non-skeletal-muscle tissues, including the liver and pancreas. 

Basic Strength Training Routine

Here’s a simple yet effective strength training routine you can follow:

  1. Warm-Up: 5-10 minutes of light cardio.
  2. Squats: 3 sets of 10 reps.
  3. Deadlifts: 3 sets of 10 reps.
  4. Bench Press: 3 sets of 10 reps.
  5. Pull-Ups: 3 sets to failure.
  6. Cool Down: 5-10 minutes of stretching.

This routine covers the major muscle groups and can be done 2-3 times a week for optimal results.


all kinds of supplements

Hack 21: Vitamin D3

Vitamin D3, a fat-soluble vitamin, acts as a linchpin in regulating numerous bodily functions, ranging from fortifying the immune system to facilitating calcium absorption for bone robustness. Delving deeper unveils more of its benefits:

Heart Health

  • Vitamin D3, particularly its active form, plays a cardinal role in fostering cardiovascular health by:
    • Regulating blood pressure.
    • Diminishing arterial stiffness, a notable risk factor for cardiovascular diseases.​
    • Experimental studies reveal Vitamin D metabolites engaging in pathways crucial to cardiovascular function and disease, encompassing inflammation, thrombosis, and the renin–angiotensin system.​ source

Brain Function

  • The protective cloak of Vitamin D3 extends to brain function as well:
    • There’s a strong association between lower Vitamin D levels and various cognitive impairments, from mild memory loss to Alzheimer’s dementia​. source 1 ​​source 2
    • The presence of Vitamin D receptors in brain tissue and the neuroprotective effects exhibited by Vitamin D’s biologically active form underline its significance in brain health.​ source

Gut Health

  • The influence of Vitamin D3 also permeates the gut, promoting:
    • Regulation of calcium absorption and other vital minerals, thereby fortifying the intestinal wall crucial for nutrient absorption and immune function. ​source
    • An increase in beneficial bacteria like Akkermansia, known for promoting mucosal integrity, as observed in patients with multiple sclerosis post Vitamin D3 supplementation. ​source

Hormonal Balance

  • Vitamin D3 steps into the realm of hormonal regulation, impacting:
    • Thyroid function, where its deficiency is linked to various thyroid disorders including autoimmune thyroid diseases and thyroid cancer. ​source
    • Insulin sensitivity and secretion, as evidenced in studies comparing individuals with varied serum Vitamin D levels. ​source

The manifold benefits of Vitamin D3 underscore its indispensable role in maintaining a healthful equilibrium within the body across multiple fronts.

The recommended daily dosage for Vitamin D3 varies based on age, lifestyle, and individual needs. However, a general guideline is around 800 to 1000 IU per day for adults. One of the best natural sources of Vitamin D3 is lanolin, a substance derived from sheep’s wool.

Hack 22: Vitamin E

Vitamin E is not a solitary entity but a conglomerate of fat-soluble compounds, each heralding unique antioxidant attributes. This nutrient dynamo unfolds a realm of health benefits:

Antioxidant Prodigy

  • Acts as a formidable antioxidant, shielding cellular structures from oxidative stress and inflammatory reactions.
  • Crucial for thwarting chronic ailments and decelerating aging.
  • Studies show high doses can reduce oxidative stress markers and boost antioxidant defenses in some populations. ​source
  • Essential for vision, reproduction, and the health of blood, brain, and skin. ​source
  • Enhanced antioxidant enzyme activities observed in animal studies. ​source

Safeguard Against Free Fatty Acid Menace

  • Shields against the detrimental impacts of free fatty acids.
  • Clinical trial showed significant improvement in steatosis and inflammation in patients with Nonalcoholic Steatohepatitis (NASH). ​source
  • Guards polyunsaturated fatty acids (PUFAs) in the membrane from oxidation and modulates reactive species production. ​source

Metabolic Rate Amplifier

  • Influences pivotal metabolic conduits like lipid metabolism.
  • Animal studies indicate metabolic changes, shedding light on its metabolic boosting potential. source
  • Co-supplementation of magnesium and Vitamin E showed beneficial effects on insulin metabolic parameters. source

Dopamine and Prolactin Harmony

  • Exhibits biochemical duality by elevating dopamine concentrations while reigning in prolactin levels.
  • Significant decrease in serum prolactin levels observed in uremic patients post Vitamin E treatment. ​source
  • Demonstrated protective effect against the downregulation of extracellular dopamine levels. source
  • Significant effect on dopamine content in the midbrain observed in rotenone-treated rats. ​source

The recommended daily intake of Vitamin E for adults is around 15 mg. Good sources include beef tallow (purified and rendered beef fat), fattier cuts of red meat, bone marrow, beef liver, macadamia nuts, avocados, and extra-virgin olive oil.

A few good vitamin E supplements are also available, such as Unique E by A.C. Grace Company. Essentially, you want to look for a vitamin E supplement with the full range of tocopherols and tocotrienols that naturally compose vitamin E.

Hack 23: Vitamin B1 (Thiamine)

Vitamin B1, or Thiamine, is a cornerstone B vitamin that orchestrates several indispensable bodily functions. Here’s a closer inspection into why supplementation could be a judicious choice:

Energy Metabolism

  • Thiamine is instrumental in the metabolism of carbohydrates, turning them into energy:
    • Acts as a cofactor for enzymes breaking down glucose for energy production.
    • Engages in the synthesis of ribose from glucose, paving the way for RNA, DNA, and ATP synthesis.
    • In its diphosphate form, it stands as a cofactor for enzymes embroiled in carbohydrate metabolism, enabling the body to harness carbohydrates for energy and also aiding in amino acids metabolism. ​source
    • Essential for mitochondrial energetics, facilitating the production of Adenosine Triphosphate (ATP), the cellular energy currency. ​source
    • Coenzyme for pyruvate dehydrogenase (PDH), a mitochondrial enzyme oxidizing carbohydrate-derived substrate to engender ATP. Thiamine supplementation enhances carbohydrate metabolism, especially in a deficient state. ​source

Vagus Nerve Health

  • Thiamine plays a part in promoting vagal tone and thereby, overall well-being:
    • Necessary for the synthesis of acetylcholine, a key neurotransmitter; low levels lead to reduced vagal tone and impaired motility in the stomach and small intestine. In the stomach, thiamine deficiency inhibits the release of hydrochloric acid from gastric cells, resulting in hypochlorhydria (low stomach acid). ​source

Gut Motility

  • Thiamine aids in the seamless functioning of the gastrointestinal tract, fostering digestion and alleviating symptoms of indigestion.

Dopamine Production

  • As a cofactor for enzymes, Thiamine is quintessential in the synthesis of neurotransmitters like dopamine, elevating mood and cognitive function.

CO2 Production

  • Thiamine assists in the metabolic pathways that beget CO2, a critical constituent for cellular respiration.

Lowering Lactic Acid

  • Thiamine has been demonstrated to be effective in curtailing lactic acid levels in the body, a boon for athletes and individuals engaged in strenuous physical activity.

Recommended Dosages and Sources

  • Dosage: The Recommended Dietary Allowance (RDA) stands at 1.2 mg/day for men and 1.1 mg/day for women, yet supplementing with 100-300 mg of thiamine HCL or slightly lower doses of benfotiamine is deemed safe.
  • Sources: A plethora of sources abound for Thiamine including oranges and orange juice, raw or low-temperature pasteurized dairy, rainbow trout, macadamia nuts, pistachios, organ meats, peas, and asparagus.

Hack 24: Magnesium

Magnesium is indeed a multifaceted mineral essential for numerous physiological functions. Here’s a detailed exploration of its benefits backed by scientific and medical sources:

Muscle and Nerve Function

Magnesium is a crucial co-factor for over 300 enzymes which are pivotal for a myriad of biochemical reactions within the human body. It plays a vital role in muscle contraction, relaxation, and normal nerve function. Here’s a breakdown of its roles:

  • Engages in energy metabolism, protein formation, gene maintenance which are fundamental for muscle and nerve operations. ​source
  • Essential for nerve transmission and neuromuscular conduction, preventing excessive excitation that might lead to neuronal cell death, a phenomenon known as excitotoxicity. ​source
  • Actively participates in calcium and potassium metabolism which are integral for muscle and nerve function. ​source
  • Operates as an electrical conductor promoting muscle contractions and steady heartbeats. ​source

Brain Health

Magnesium’s relevance in neurological health is undebatable. It’s implicated in:

  • Regulating nerve cell activity, shielding against oxidative stress, and fostering normal brain development, memory, and learning. ​source
  • Protective role against excitotoxicity which could lead to neuronal cell death, and is associated with several neurological disorders. ​source
  • Harmonizing nerve signal transmission and preserving the integrity of the blood-brain barrier, crucial for brain health. ​source

Gut Health

Magnesium aids in digestion and is instrumental in gut health maintenance:

  • Facilitates water attraction into the digestive tract, aiding in muscle contraction which is crucial for digestion. ​source
  • Protects intestinal microbiome and fends off diseases associated with digestive function. ​source
  • Supports fluid balance and nutrient absorption within the gut, providing relief for constipation when paired with a balanced nutrition rich in fiber. ​source


Magnesium can potentially boost testosterone levels through several mechanisms:

  • Lowering the Sex Hormone Binding Globulin (SHBG) which binds to testosterone rendering it inactive, and consequently improving testosterone’s bioavailability. ​source
  • Exerting a positive influence on anabolic hormonal status, including testosterone, as highlighted in various observational and intervention studies. ​source


Magnesium supplementation can be a game changer for sleep quality:

  • Facilitates easier falling asleep, improves sleep quality, and alleviates symptoms of restless legs syndrome which can disrupt sleep​. source
  • Believed to reduce stress hormone cortisol levels, boost sleep-promoting hormone melatonin, and aid in relaxing the body and mind, thereby improving sleep quality. ​source 1 ​​source 2

Recommended Dosages and Sources

  • Dosage: 400–420 mg per day for men and 310–320 mg per day for women.
  • Sources: Coconut water, dates, oranges and orange juice, pineapple, milk, yogurt, mineral water (like Gerolsteiner), and chocolate (cocoa/cacao) are all robust sources of magnesium.

These findings underscore the indispensability of magnesium in promoting overall health across multiple fronts, thus making it a critical component of daily nutrition.

Hack 25: High-Quality Multivitamin

Harness the prowess of a high-quality multivitamin, your stalwart ally in carving a path of robust health and unyielding vitality. With a spectrum of vital nutrients at its core, it’s geared to fortify your immune fortress, sharpen the intellect, and champion the art of aging with vigor. Here are some key benefits of regularly taking a high-quality multivitamin:

Boosts Immune System

The constituents of a high-quality multivitamin, notably Vitamin C, Vitamin D, and Zinc, play pivotal roles in fortifying immune responses:

  • A study showed that multivitamin and mineral supplementation enhanced various immune parameters, showcasing an uplift in blood vitamin and mineral status, immune function, and immune status. ​source
  • Harvard researchers noted that a multivitamin taken daily over about a decade slightly reduced the risk of certain diseases, hinting at a potential immune-boosting effect. ​source

Enhances Mental Clarity

Multivitamins have shown promise in augmenting cognitive function, particularly in older adults:

  • A couple of studies divulged that daily multivitamin supplementation could sharpen memory in older individuals, acting as a buffer against cognitive decline. ​source 1 ​​source 2
  • The B vitamins group, integral in a multivitamin formulation, are recognized for their indispensable role in brain function, with a potential to ameliorate memory and other cognitive faculties​. source

Supports Healthy Aging

The aging process could be graciously navigated with the aid of multivitamins:

  • Multivitamin supplementation has been correlated with enhanced memory in older adults, which is a significant facet of healthy aging. ​source 1​​ source 2

Recommendations for Choosing a Multivitamin

  • Quality Over Quantity: Opt for multivitamins derived from natural, whole-food sources or patented, pure vitamins and minerals.
  • Check for Certifications: Seek third-party certifications like NSF or TGA to ascertain high-quality standards.
  • Personalized Needs: Tailor your choice based on your health needs. Athletes, for instance, might require a multivitamin with elevated amounts of specific nutrients.

Option 1: Pure TheraPro Rx

Pure TheraPro Rx’s Methyl Multi without Iron is a pharmaceutical-grade multivitamin tailored for foundational dietary insurance, providing:

  • Broad-Spectrum Nutritional Support: Provides a gamut of essential nutrients, acting as a nutritional safety net.
  • Special Support for MTHFR Gene Defects: Uniquely designed to bypass the MTHFR conversion step, delivering a “finished” Folate, as Quatrefolic® (5-MTHF), ready for immediate utilization by the body.
  • Enhanced Bioavailability: Boasts patented Albion® TRAACS® chelated mineral complexes for maximal absorption.
  • Antioxidant Protection & Detox Support: Supports your body’s natural detoxification pathways while offering antioxidant protection.

Explore Pure TheraPro Rx’s Methyl Multi without Iron.

Option 2: Athletic Greens (AG1)

Athletic Greens’ multivitamin formula, AG1, has exponentially grown in popularity over the years, and for good reason. AG1 provides the human body with all its foundational nutrients, as well as additional life-enhancing factors like adaptogenic herbs and probiotics. It stands out for many reasons:

  • Gut Health: Fortified with prebiotics, probiotics, and natural enzymes for enhanced digestion and nutrient absorption.
  • Focus and Energy: Incorporates Rhodiola, magnesium, and B-vitamins to furnish sustained energy sans the caffeine crash.
  • Healthy Aging: CoQ10 and phytonutrients in AG1 promote longevity and cellular health.
  • Immune Health: Laden with Vitamin C, zinc, and functional mushrooms for robust immune defenses.
  • Quality Assurance: NSF-certified and crafted in a TGA-registered facility, ensuring each ingredient and batch adheres to the gold standard for clean ingredient nutrition.

Elevate your health with Athletic Greens AG1.

Investing in a high-quality multivitamin like Pure TheraPro Rx or Athletic Greens is a steadfast step toward a healthier, more vibrant future.

Being in Virgin Nature

immersion in virgin nature

Hack 26: Forest Bathing

In the hustle and bustle of modern life, the Japanese practice of Shinrin-Yoku, or “forest bathing,” serves as a serene oasis for the soul. This practice isn’t about swimming in a forest; it’s about immersing yourself in nature and soaking up the forest atmosphere.

The Science Behind Forest Bathing

  • Physiological Benefits: Research conducted in Japan and China points to a plethora of positive health benefits for the human physiological system, including improvements in cardiovascular function, metabolic indexes, and antioxidant indexes. These findings are supported by a review published in the National Library of Medicine.
  • Psychological Benefits: Forest bathing has been shown to significantly enhance people’s emotional state and attitude. The same study also reported improvements in neuroendocrine and hemodynamic indexes.
  • Immune System Boost: Another study reported that forest bathing enhances immune system functioning by increasing natural killer cells.

How to Practice Forest Bathing

  • Choose a Forest: Find a forest that you can easily access.
  • Disconnect: Leave your phone and gadgets behind.
  • Slow Down: Walk slowly and breathe deeply.
  • Engage the Senses: Listen to the forest sounds, smell the earth, and touch the texture of the trees.

Hack 27: Digital Detox

The concept of a “digital detox” has gained traction as a way to counteract the negative impacts of constant connectivity. When combined with time spent in virgin nature, the benefits are twofold.

The Science Behind Digital Detox in Nature

  • Technostress Reduction: A study suggests that digital detox counteracts technostress and its negative consequences on individual well-being and productivity.
  • Enhanced Social Relationships: According to a systematic literature review in SAGE Journals, digital detox interventions have been suggested to reduce negative impacts from smartphone use on outcomes like well-being and social relationships.
  • Effective Countermeasures: A review shows that digital detox is effective in reducing addictive digital use.

How to Do a Digital Detox in Nature

  • Plan Ahead: Choose a location far from the distractions of modern life.
  • Set Boundaries: Make it a rule to use electronic devices only for emergencies.
  • Engage in Nature Activities: Hiking, bird-watching, or simply sitting by a stream can be incredibly rejuvenating.
  • Reflect: Use this time to reflect on your life goals and aspirations.

By embracing these hacks, you’re not just stepping into nature; you’re stepping into a healthier, more balanced version of yourself.



Hack 28: Mindfulness Apps

Benefits for Mental Health

  • Stress Reduction: Mindfulness apps like Calm have been shown to significantly reduce stress levels in college students. source
  • Anxiety and Depression: Mindfulness-based interventions, often delivered through apps, have small-to-moderate treatment effects on anxiety and depression. source
  • Self-Compassion: Mindfulness practices can also enhance self-compassion, making you kinder to yourself. source
  1. Headspace: Known for its simple breathing and body scan practices, Headspace has attracted 20 million users across 190 countries. source
  2. Calm: This app offers an 8-week mindfulness meditation program specifically designed to reduce stress. source

Hack 29: Creative Hobbies

Mental Well-Being

  • Depression Prevention: Engaging in a hobby is linked to lower levels of depression. The Conversation
  • Boosts Dopamine: Creative hobbies can boost dopamine in the reward system, enhancing your mood. Neuroscience News
  • Enhances Subjective Well-Being: Creativity has a positive impact on subjective well-being, making you feel more content and fulfilled. NCBI

Examples of Great Hobbies

  1. Writing: Enhances cognitive skills and provides a therapeutic outlet for emotions.
  2. Woodworking: Builds practical skills while offering a creative outlet, and it’s a known stress reducer.
  3. Martial Arts: Improves physical fitness and mental discipline, while also serving as an effective stress outlet. Certainly, here are a few more masculine and rewarding hobbies:
  4. Fishing: Offers a peaceful escape and teaches patience, plus there’s the added benefit of catching your own meal.
  5. Archery: Enhances focus and hand-eye coordination, and it’s a meditative, repetitive motion that can help clear the mind.
  6. Cooking: Not only a life skill but also an art form that engages all senses, and it’s rewarding to create meals from scratch.
  7. Hiking: Provides cardiovascular benefits and a sense of accomplishment, all while connecting you with nature.

Hack 30: Spend Time with People You Love

Importance for Emotional Well-being

Suggestions for Meaningful Activities

  • Family Game Night: A fun way to bond and create lasting memories.
  • Outdoor Adventures: Whether it’s a hike or a day at the beach, nature can enhance the quality of your time spent together.

Hack 31: Keep Learning

Benefits for Cognitive Function and Self-improvement

Recommendations for Learning Platforms and Resources

  • Coursera: Offers courses from universities and colleges around the world.
  • Udemy: Provides a wide range of courses on various subjects, from business to personal development.
  • Books: Never underestimate the power of a good book. Whether it’s non-fiction or a classic novel, reading is a form of lifelong learning.

Meaningful Work

meaningful work

Hack 32: Job Crafting

Concept of Job Crafting to Make Work More Meaningful

Job crafting is the art of reshaping your job to make it more meaningful and aligned with your interests and skills. It’s not just about changing your job description but altering how you perceive and approach your work. This proactive strategy can lead to significant improvements in well-being, organizational commitment, and even performance, according to MIT Sloan Management Review.

Steps on How to Implement Job Crafting

  1. Identify Core Tasks: Understand the essential elements of your job that align with your skills and interests.
  2. Redefine Relationships: Build meaningful connections with colleagues and clients that enrich your work experience.
  3. Adjust Perceptions: Change how you view your job’s impact and significance.
  4. Seek Autonomy: Negotiate with your supervisor for more control over your tasks and projects.
  5. Measure and Iterate: Regularly assess the impact of your crafting and make adjustments as needed.

Hack 33: Work-Life Balance

Importance of Maintaining a Work-Life Balance

Achieving a balanced work-life dynamic is crucial for both your personal well-being and professional success. Studies indicate that a good work-life balance is as important for your health as it is for your family life, according to NCBI. Overwork can lead to impaired sleep, depression, and even heart disease, as pointed out by Coursera.

Tips on How to Achieve a Balanced Life

  • Set Boundaries: Clearly define your work hours and stick to them.
  • Prioritize Health: Make time for exercise, sleep, and nutritious meals.
  • Family First: Allocate quality time for family and loved ones.
  • Time Management: Use tools and techniques to manage your time effectively.
  • Unplug: Take short breaks to disconnect from work and recharge.

By implementing these hacks, you’re not just surviving your days; you’re crafting a life of meaningful work and balanced living.

Hack 34: Personal Project

Benefits of Having a Personal Project

  • Mental Stimulation: Engaging in a personal project can significantly enhance cognitive function. Personal projects often require problem-solving, planning, and creativity, which are cognitively stimulating activities. A study published in the National Center for Biotechnology Information supports the idea that personal projects can be linked to psychological well-being.
  • Potential Financial Gain: A well-executed personal project, like starting a business, can become a secondary or even primary source of income. The financial benefits can be both immediate and long-term.

Steps to Start a Personal Project

  1. Ideation: Identify a project that aligns with your interests and skills.
  2. Planning: Create a detailed project plan outlining the steps, timeline, and resources needed.
  3. Execution: Start working on the project, tracking your progress against the plan.
  4. Review and Iterate: Regularly review your progress and make necessary adjustments.

Hack 35: Deep Work Sessions

Concept of Deep Work

  • Enhanced Productivity: Deep work involves intense, undistracted focus, often yielding high-quality output. This concept is well-articulated in Cal Newport’s book, as covered by Wharton.
  • Work Satisfaction: Engaging in deep work can lead to a greater sense of job satisfaction. A study in the National Center for Biotechnology Information correlates quality of work life with job satisfaction, work-life balance, and productivity.

Tips for Implementing Deep Work

  1. Time Blocking: Allocate specific time blocks solely for deep work.
  2. Eliminate Distractions: Create a work environment free from distractions.
  3. Set Goals: Clearly define what you aim to achieve during each deep work session.
  4. Review: At the end of each session, review your accomplishments and plan for the next session.

By incorporating these hacks into your work life, you can make your daily grind not just tolerable, but deeply meaningful and satisfying.


You’ve just navigated through a treasure trove of health hacks, each meticulously researched and designed to elevate your well-being. Let’s distill what we’ve covered:

  • Breathing: Master your breath with specialized apps to regulate your nervous system.
  • Light Exposure: Harness natural light for circadian rhythm and employ blue light filters for eye health.
  • Sleep: Align your sleep with your circadian rhythm, maintain a consistent schedule, and manage light exposure for quality sleep.
  • Hydration: Infuse your water for better nutrient absorption and follow the 8×8 rule for optimal hydration.
  • Nutrition: Meal prep for balanced nutrition and time your nutrients for muscle growth.
  • Movement: Incorporate desk exercises, walking meetings, and post-meal walks for holistic health.
  • Exercise: Utilize HIIT for cardiovascular health and integrate both dynamic and static stretching.
  • Supplements: Opt for high-quality multivitamins and specific vitamins like D3 and E for targeted health benefits.
  • Nature: Immerse in the forest for mental peace and take digital detoxes to reconnect with your essence.
  • Leisure: Use mindfulness apps for mental health and engage in creative hobbies for emotional well-being.
  • Social Connection: Spend quality time with loved ones and continuously seek knowledge for cognitive and emotional growth.
  • Work: Craft your job to make it more meaningful and maintain a work-life balance for overall well-being.
  • Personal Projects: Engage in projects that stimulate you mentally and offer potential financial gains.
  • Focus: Implement deep work sessions for increased productivity and satisfaction.

Now, the ball is in your court. These hacks are not just words on a screen; they are actionable steps, each a golden key to unlock a specific aspect of your health. The path to a more vibrant, fulfilling life is now laid out in front of you. All you have to do is walk it.

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