Our Favourite Health Hacks: From 30 seconds to 30 minutes and beyond

Our Favourite Health Hacks: From 30 seconds to 30 minutes and beyond

The world of health can seem overwhelming, and let’s face it, with such busy lives, the idea of adding in more things to do can push us over the brink. That’s why we’ve compiled our list of go-to health hacks that we turn to when we need a little boost – and quickly. From the free hacks at our fingertips to ones that you may want to invest in, this list has something for everyone - whether you have thirty seconds, thirty minutes, or thirty days.

30 seconds - Try a high-impact supplement

True, we would never want to solely on supplements to keep us healthy. But also true, supplements can come with benefits that help us feel better, stay on track, and stay energised. Here are our two of our summer favourites:  

- Enhanced NAD+ Complex: our go to for energy, this complex features Vitamin B3, a must have for cellular energy and metabolism, alongside targeted phytonutrients and herbal adaptogens like Panax Ginseng and Saffron that help support NAD+ recycling, emotional wellbeing and more.   

1 minute – Power up on electrolytes  

Hydration isn’t just about water; we need adequate amounts of electrolytes to function at our best. Dehydration can trigger stress hormones, worsen mood, and affect cognitive function (1) which is why an electrolyte-rich drink first thing in the morning is one of our favourite health hacks. important to virtual every aspect of wellbeing (think metabolism, emotional wellbeing, fatigue, and more), reports show that women in the UK aren't getting enough potassium and magnesium through diet alone: The UK National Diet and Nutrition Survey revealed that intake of magnesium and potassium is 80% and 68% of the recommended amount, respectively. (2) With both minerals being critical for energy, nervous system function, and psychological function, it's easy to see why so many people love using electrolytes to support their wellbeing. Here’s how to use them:

Add Cellular Hydration to 500-750mls of cold water and enjoy.....

- Before your morning tea or coffee.   

- During or after your workout.  

- Mid-afternoon, as an energy pick me up at work.  

3 minutes – Stimulate your lymphatic system  

Dry brushing is great for stimulating the lymphatic system, promotes circulation, and of course, has the added benefit of exfoliation. Start from your feet and work your way up towards your midsection, repeating with the arms and then using a circular motion to work on your belly and breasts. Shower immediately afterwards and as a bonus – end on a cold cycle of 30 seconds.  If you don't have a skin brush, contrast showers can do the trick. Simply alternate between hot and cold, ending on a cold cycle. 

6 minutes – Try some breathwork 

When you breathe deeply – particularly on the exhale, it helps interrupt the stress response and in turn lowers heart rate and blood pressure. The perfect practice to reduce stress, unwind before bed, or implement some mindfulness into your routine. We love the 4-7-8 technique. Breathe in for 4 counts, hold for 7 counts, and then out for 8 counts. Do three cycles to start with and see how you feel before working your way up.  

10 minutes – Get your legs up 

Elevating our legs at the end of the day is one of the simplest and most effective ways to stimulate lymphatic drainage, and it’s also a classic yin yoga pose that’s great for relaxation. If you don’t think that restorative yoga does anything for you, think again. Studies have shown that it can improve blood pressure, sleep quality, energy and reduce perceived stress (2). Simply lay on the floor with your legs elevated and rest on a wall for 10 minutes.  

30 minutes – Go for a power walk 

Walking has been making a comeback in recent years, and now that the European Journal of Cardiology published their findings that walking reduces all-cause mortality (and, that more is more), we can’t help but think that this is one of the most effective ways to fill 30 minutes of time if you’re in need of a boost. (3) From digestion and mood to metabolism and glucose control, slotting in a quick power walk will do your body good.  

48 hours – Give your gut some love with this 48 hour meal plan

Last year, we posted our pre-vacation detox to feel better in 48 hours, and the response was amazing. Our bodies are incredibly responsive, and you’ll be surprised at how quickly you can feel better with nourishing food, healthful practices and a little purposeful movement. Vacation or not, this quick but energising reset can help you feel better – and fast.  

5 days – Take a week to reboot

If you need a bit more, which we often do, try setting one week aside to do the 5-Day Cleanse, a fasting-mimicking protocol that takes you through an easy-to-follow, gentle cleanse with impressive results. Fasting mimicking diets have been shown to improve body mass index, blood pressure, fasting glucose, IGF-1, triglycerides, total and low-density lipoprotein cholesterol, and C-reactive protein when used in conjunction with a healthy lifestyle, making them the protocol of choice for anyone wanting to reset quickly whilst also bolstering markers of longevity (4).  

21 Days – Go all in

With the holiday season already just around the corner (gulp), it’s a good time to make sure that you’re feeling your best before going into what is an inevitably hectic time. The Metabolic Reset can help you reign in sugar cravings, nourish gut health, and support healthy energy levels (5). With over 90 gluten, dairy, and sugar-free recipes, this programme helps you power up without feeling deprived.  

EXPLORE OUR NUTRITION PROGRAMMES

 

This article is for educational purposes only and the implementation of the theories and practices discussed is at the sole discretion of the individual. All information given is not a substitute for medical advice, diagnosis, or treatment. If you have any concerns about your health, you should speak with your physician.

 

  1. Torres SJ, Nowson CA, Worsley A. Dietary electrolytes are related to mood. Br J Nutr. 2008 Nov;100(5):1038-45. doi: 10.1017/S0007114508959201. Epub 2008 May 9. PMID: 18466657
  2. Derbyshire E. Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey. Front Nutr. 2018 Jul 19;5:55. doi: 10.3389/fnut.2018.00055. PMID: 30073167; PMCID: PMC6060686.
  3. Cohen BE, Chang AA, Grady D, Kanaya AM. Restorative yoga in adults with metabolic syndrome: a randomized, controlled pilot trial. Metab Syndr Relat Disord. 2008 Sep;6(3):223-9. doi: 10.1089/met.2008.0016. PMID: 18710330; PMCID: PMC6469528. 

  4. Maciej Banach, Joanna Lewek, Stanisław Surma, Peter E Penson, Amirhossein Sahebkar, Seth S Martin, Gani Bajraktari, Michael Y Henein, Željko Reiner, Agata Bielecka-Dąbrowa, Ibadete Bytyçi. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology, 2023 

  5. Wei M, Brandhorst S, Shelehchi M, Mirzaei H, Cheng CW, Budniak J, Groshen S, Mack WJ, Guen E, Di Biase S, Cohen P, Morgan TE, Dorff T, Hong K, Michalsen A, Laviano A, Longo VD. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017 Feb 15;9(377):eaai8700. doi: 10.1126/scitranslmed.aai8700. PMID: 28202779; PMCID: PMC6816332. 

  6. American Gut: an Open Platform for Citizen Science Microbiome Research : https://doi.org/10.1128/msystems.00031-18 

Recent Articles

3 Surprising Ways Stress Impacts Your Gut

3 Surprising Ways Stress Impacts Your Gut

8 Hidden Sources of Protein

8 Hidden Sources of Protein

April's Rules for Great Health

April's Rules for Great Health