The Best Health Hacks From 30 Seconds to 30 Minutes + More
The world of health can seem overwhelming, and even when you feel you need to press reset, the idea of adding in new habits or complicated morning routines can block you from even starting. That’s why we’ve compiled our list of health hacks to help you reset – all backed by evidence – whether you have thirty seconds or thirty days.
30 Seconds – Super charge your energy with targeted supplements
Food should always be the first port of call, but supplements are a great support and can help build the momentum you need to keep going. Here are our favourite post-holiday supports:
For full spectrum support: Advanced Multi-Nutrient. Think energy, cravings, metabolism and focus, with over 40 different nutrients to help you thrive.
For mitochondrial health: Enhanced NAD+ Complex. NAD is vital for mitochondrial health, which is powers energy production, cellular repair and cognitive focus. Our formula also contains Panax Ginseng, an adaptogenic herb for stamina, energy and more. (1)
1 Minute - Facial cold plunge
If you’re not feeling a cold shower in the cold winter but still want the benefits, this is for you. Cold facial plunges help reduce inflammation, stimulate collagen production, regulate sebum production and give you a hit of dopamine - which can positively set your mood up for the day. Overtime, they also provide a nice hormetic stress in the body which supports immune resilience. When you wake up, add a few ice cubes to a bowl and fill with cold water. Plunge your face into the water and keep it there for up to 30 seconds. Repeat a minimum of twice, up to ten times.
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.
6 minutes – Try some breathwork
When you breathe deeply – particularly during 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 – Raise your heart rate with HIIT
Tabata is a form of high intensity training (HIIT) that uses short, precise intervals. All HIIT training combines periods of high-intensity training with periods of low-intensity or rest periods, but the timings can change. This classic Tabata structure is easy and effective, making it the best use of time if you only have 10 minutes:
— 20 seconds of extremely intense, all-out movement
— 10 seconds of rest
— Do this 8 times, rest for 2 minutes, and then 8 times again for a total of 10 minutes
Studies have shown that Tabata is the most effective form of HIIT to accelerate aerobic and anaerobic capacity (2). It also helps to reduce visceral body fat, waist-to-hip ratio, and overall body fat percentage. (2)
20 Minutes – Batch cook a blood sugar supporting meal
This detoxing salad can be made in advance and is the perfect base to batch cook for healthy lunches throughout the week, using the toppings and protein to mix it up if you’re looking for variety. This makes about 4 servings.
For the base – to make ahead
2 cups cooked legumes, like chickpeas, butter beans, lentils, or black beans. We love the jarred ones as they’re softer and easier to digest. If you’re plant based, you can bring this up to 1 cup
2 small beetroot, grated
1 red apple, grated
1 carrot, grated
2 stalk celery, thinly sliced
½ cup your choice of chopped nuts, we love pistachios or walnuts
½ cup your choice of seeds, we love sunflower seeds
For the dressing – to make ahead
3 tbsp apple cider vinegar
1 tbsp Dijon mustard
6 tbsp extra virgin olive oil
Juice of 1/2 lemon
1 tsp maple syrup (optional)
A pinch of cayenne pepper (start VERY slowly, it’s strong!)
1/4 tsp cumin and salt
Put everything in an empty jar, cover with the lid and shake. Keeps in the fridge for the week.
For more protein – make ahead or do on the day
Your choice of chicken, cooked salmon, tuna, sardines, or tofu/egg.
On the day – add some more toppings
Your choice of olives, spring onions, sprouts, artichoke, sauerkraut, leftover roasted vegetables, broccoli sprouts, alfalfa sprouts, pea shoots, shaved fennel, cucumber, cherry tomatoes.
Method:
Make the base and store in an air tight container. If you want to make your proteins ahead of time, you can batch roast or steam chicken/salmon, boil some eggs, or chop tofu and cover with a little apple cider vinegar and tarmari as a marinade. Assemble everything and toss with dressing. Optional (but recommended) - add a generous drizzle of runny tahini once dressed.
30 minutes – Support Your Muscle Mass With Strength training
When we think of muscles, we usually think about strength and mobility. As the largest organ in our body, our muscle mass is our metabolic currency. Muscle is the largest site for glucose metabolism, which is critical to supporting insulin sensitivity and preventing certain chronic illnesses such as diabetes or cognitive decline. So, working out is so more than aesthetics. Studies have shown that weight training has a significant impact on visceral fat which in turn, has a favorable effect on metabolic health. (4)
Try this 30 minute AMRAP, which stands for “as many reps as possible” (AMRAP) within a given time. Follow this full-body dumbbell workout:
1. 20 lunges with a bent over row (1 lunge + 1 row = 1 repetition)
2. 20 squats with a shoulder press (1 squat + 1 press = 1 repetition)
3. 20 sumo squats with an upright row (1 sumo squat + 1 row = 1 repetition)
4. 10 burpees
5. 10 press ups
6. 20 glute bridges with a chest press (1 glute bridge + 1 chest press = 1 repetition)
7. Rest for 2 minutes
8. Work through this sequence as many times as you can within a 30-minute window
24 hours – Try early time-restricted eating
Early time-restricted eating (eTRE) is a form of intermittent fasting that confines eating to a short window in the early part of the day, followed by extended fasting periods until the next morning. This type of fasting follows our circadian rhythm and supports our internal clock and bodily processes. The first part of the day is when our metabolic efficiency is at its greatest, and when our gut health is geared up for digestion. To do this method, front load your day (breakfast and lunch) with loads of protein, fibre vegetables, good fats and complex carbohydrates, have a snack if you need to by 4pm and finish the day with a broth or blended soup by 6pm. Leave at least 14 hours between your broth and breakfast. Studies have shown the benefit of chrono nutrition on metabolic health improving markers such as body weight, body composition, blood glucose, insulin, and triglycerides. (5)
7 days – Try the 20/10 challenge for protein and fibre
Protein and fibre are crucial for our health; adequate protein is required for muscle growth, repair, cellular function, hormone production and appetite regulation, and fibre supports digestive health, weight management, immunity, blood sugar control and detoxification. During the festive period, habits can go out the window and leave us with out of control cravings, which in turn, can negatively affect our energy, microbiome and blood sugar. So, try this challenge: at every meal consume (at least) 20g of protein and 10g of fibre for 7 days straight to help get your appetite and energy back on track. Expect to have better energy levels, less bloating and reduced cravings.
Don’t worry, it’s easier than you think. A meal with 20g of protein and 10g of fibre looks like: 1 salmon fillet, 1 cup of rocket, ½ avocado, 1 cup of tomatoes
21 days - Go all in With The Chrono-Reset
If you want to get serious about resetting, then our 2025 holistic nutrition + fitness plan is for you. The Chrono-Reset draws on the cutting edge science of Chrono-nutrition to help you align your eating patterns with your circadian rhythm so you can target fat loss and feel better, quickly. We also take you through a Chrono-Fast in week 2, which helps accelerate results and targets visceral belly fat, gut health, and energy. (5) This programme delivers weekly nutrition webinars and Q+A sessions for guidance and community support with ARTAH’s own Rhian Stephenson and April Morgan. The delicious, health-forward recipes of the programme are paired with live and on demand fitness classes hosted by leading celebrity experts Catie Miller, Jaime Hepburn and Marion Pearce. Valued at over £500, this programme is brought to you for only £120 and teaches you lifelong healthy habits. Shop now to take advantage of another 20% off in the sale.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
References:
- de Oliveira Zanuso B, de Oliveira Dos Santos AR, Miola VFB, Guissoni Campos LM, Spilla CSG, Barbalho SM. Panax ginseng and aging related disorders: A systematic review. Exp Gerontol. 2022 May;161:111731.
- Tabata, I. Tabata training: one of the most energetically effective high-intensity intermittent training methods. J Physiol Sci 69, 559–572 (2019). https://doi.org/10.1007/s12576-019-00676-7
- Domaradzki J, Cichy I, Rokita A, Popowczak M. Effects of Tabata Training During Physical Education Classes on Body Composition, Aerobic Capacity, and Anaerobic Performance of Under-, Normal- and Overweight Adolescents. Int J Environ Res Public Health. 2020 Jan 30;17(3):876. doi: 10.3390/ijerph17030876. PMID: 32019253; PMCID: PMC7038039.
- Sundell J. Resistance Training Is an Effective Tool against Metabolic and Frailty Syndromes. Adv Prev Med. 2011;2011:984683. doi: 10.4061/2011/984683. Epub 2010 Dec 13. PMID: 21991450; PMCID: PMC3168930.
- Mentzelou M, Papadopoulou SK, Psara E, Voulgaridou G, Pavlidou E, Androutsos O, Giaginis C. Chrononutrition in the Prevention and Management of Metabolic Disorders: A Literature Review. Nutrients. 2024 Mar 1;16(5):722. doi: 10.3390/nu16050722. PMID: 38474850; PMCID: PMC10935435.
