This website originates from my great interest and experience in health, well-being, training and biohacking. I am a 40 year old woman living in Sweden. During my last 10 years, I've spent a lot of time and interest in finding the latest hacks and trends to optimize my health. Now I thought it was time to share my experience and my findings with other health geeks. As I also have a bachelor's degree in Public Health, this is my way of contributing to a better health among the greater population.
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This website is all about improving and optimizing health and wellness. The aim with this site is to share important keys for longevity and a healthy life. We will share all our hacks for wellness and health. You will also get information and news about the latest health trends.
As we have a holistic approach to health and wellness, the site covers both physical, spiritual, emotional, mental and social elements of health. This means that you can read about anything from diets to reviews of spiritual books here on Hacks4wellness.com. Hopefully the information and hacks that you find on this site will motivate you on your healthy journey and in the long run, improve your life.
Factors of Well-being
There are many different factors that affect our well-being and health. For a healthy lifestyle it’s important to don’t stare blindly at one single area such as weight. One area of your life will inevitably affect another as it’s all connected. For example, it’s hard to lose weight when you live in constant stress. Then your body will be storing energy to deal with the stress. This is just one of many examples when it comes to how different parts of our lives affect our health. Below, you can see what our main focus points are when it comes to our strive to live a longer and healthier life (longevity).
Workout
Regular physical activities can improve your health in many ways. It can prevent high blood pressure, improve your mood, help you lose weight, make you sleep better and boost your energy. Workout is an essential part when it comes to live a healthy and long life.
Mind & Spirit
Just as important as taking care of your body is taking care of your mind. There is a concept called “the mind body and spirit connection”. This means that we are more than just our physical body. Taking care of your mind and spirit can lead to a better well-being. One way to do that is to meditate.
Nutrition
Nutrition is an essential part of your health. In our way of looking at health and wellness, nutrition is the most important key. What we eat will impact how we feel and how well we can perform in different contexts. Nutrition can lower the risk of diseases and build a stronger immun system.
Metabolic Balance
A metabolic balance can lead to a longer and healthier life. We can measure metabolic health via blood sugar levels, blood pressure, triglycerides, weight and cholesterol. A metabolic balance is they key to prevent metabolic syndrom which can lead to diabetes, heart disease and stroke.
Diets
There are many different diets but not all diets are suited for everyone. Read more about these diets and the science behind them.
We use “eat windows” or Intermittent Fasting, which means that we only eat during a certain period of the day. Many studies have shown that intermittent fasting is associated with a lot of health benefits. There are different ways to practise intermittent fasting. Our way of doing it, is to skip breakfast and have the latest meal at 8 pm. This gives us an eat window of 8 hours. This method is known as the 16:8 method. During our fast, we don’t eat or drink anything other then water, tea and coffee.
Improve cell repair processes
Reduce inflammation
Burn fat
Benefit heart health
Reduce insulin resistance
Strength and Cardio
Exercising in different ways is part of our everyday life. We mix strength and cardio with racket sports and power walking. Cardio and strength training have lots of proven benefits. As we are getting older, strength training like weight lifting becomes even more important. It can lower the risk of injuries as well as making you stronger and promoting greater mobility. Cardio will boost your mood, improve your cardiovascular health and lower your blood sugar, among other things.
Maintain weight
Lower blood pressure
Boost Mood
Strengthens bones
Injury prevention
Exposing of UV light
One of our daily routines is red light therapy. We have a red/infrared light panel at home that we use on a daily basis. Our bodies are designed to receive exposure from the sun’s full natural light spectrum during the day. Unfortunately most of us don’t get this light naturally. Lack of natural light can be one of the reasons for many health problems. By regularly exposing yourself for red and infrared light, you might get a positive biochemical effect.
Reduce inflammation
Strengthens the mitochondria
Heals wounds and injuries
Increase blood flow
Promote healthy aging
Avoid ultra-processed foods
One of the things that probably effect our health and well-being the most is the food that we eat. We try to eat an evolutionary diet and avoid all ultra-processed foods. UPF is industrially created and often contain substances that are completely foreign to our bodies. In addition, this food makes us eat more than we need and it’s actually hard to stop eating it. We prefer eating food that our ancestors ate, such as meat, eggs, honey, fish etc.
No empty carbs
Better glucose control
Calmer gut
Weight loss
Decrease inflammation
Nutrient-dense drink
One thing that we do regularly is drinking bone broth. As we don’t have time to make our own bone broth, we buy Beef Bone Broth from organic and grass-fed cows in powder form. This bone broth comes from an organic certified cattle and it’s gently dehydrated. Bone broth is high in collagen which is the most abundant protein in our body. Collage is good for our joint health, our skin, our hair and our nails.
Supports healthy skin
Contains vitamins and minerals
May support joints
Highly nutritious
May help reduce inflammation
Boost Longevity
Primarily, we prefer to get all the important nutrients via the food that we eat. We complement this with different supplements. For example, our founder takes vitamin D during the winter season. The reason for this is that we do not get much daylight or sun during the winters in the Nordics. She also takes magnesium supplements to promote healthy aging. When it comes to other supplements she use to boost longevity, She has started to take NMN and Resveratrol. As our NAD+ levels drop when we get older, we might need supplementation with NMN. Studies of this has shown that it can improve our mitochondrial function as well as improve other age-related symtoms.
Promotes healthy aging
Boosts physical performance
Improves the immune system
Maintains normal muscle function
Our Latest Blog Posts
In our blog, we mix daily experiences with thoughts about health. We also write about the latest research within health, wellness and biohacking. Hopefully you will find some ideas, tips and health hacks that can improve your daily life.
Have you ever wondered how health authorities and organizations can provide general dietary advice when we are all unique individuals? I mean, we are all different, so how come this general perception......
As many of us are aware, lifestyle plays a significant role in life expectancy. It has an even greater impact on how healthy we will be during those extra years. Studies have......
Intermittent fasting (IF) is an eating pattern with lots of proven health benefits. It’s also a common way for people to lose weight without having to follow a certain diet. When you......
There are few other things that affect our health as much as what we eat. You can exercise as much as you want, but if you don’t make any changes to your diet, there is a big risk that you don’t get the results you want. Especially if you want to lose weight. There is a great saying that goes like this “You get fit in the gym, but you lose weight in the kitchen”. From our own experience, nothing could be more true. But diet and nutrition does not only affect our weight. There are many other reasons to eat a healthy and clean diet. What we eat can affect our overall health.
According to a new study, our diet can influence our risk of dying from stroke, heart disease and type 2 diabetes. So, while a healthy diet can help protect us from these diseases, an unhealthy diet can do the opposite. That’s why it’s so important what we put in our mouth during a longer period of time.
We don’t think a certain diet fits everyone. We are all individuals with different genes and tendencies. The only thing we believe is general is that we are not meant to eat lab produced and ultra processed food. Today, 60% of the total daily caloric intake for a person living in the United States comes from the UPF. A high UPF consumption is not only associated with poor diet quality. Research has also found strong associations between a high intake of ultra processed foods and health risks such as obesity, type 2 diabetes, depression and cardiovascular diseases. Just check the articles that can be found at the Global Food Research Program website. On this topic, We also recommend you to read Ultra-Processed People by Chris Van Tulleken.
Our view on diets and nutrition is that you should eat food that’s meant for the human body. We strive to get the majority of our intake from unprocessed food that contains only one ingredient. Examples are meat, vegetables, eggs, fruit, honey and fish. If you have to scroll down a list of ingredients, there are probably better things that you can eat.
Vegetables
Eating vegetables can lower blood pressure, have a positive effect upon blood sugar and reduce the risk of heart disease. Eat a variety of vegetables in different colors but be careful of vegetables that are high in anti-nutrients and toxins.
Animal Protein
We eat grass fed beef as it contains a lot of protein, vitamins and omega-3 fatty acids. We also eat liver, salmon and seafood. Something we eat daily is eggs! Eggs include all vitamins except vitamin C.
Fruits
A fair dose of organic fruit is a good source of vitamins and minerals. Try to stick to organic fruits that's in season, if possible. Unfortunately, it is not a choice for us who live in the Nordics.
What is Longevity?
Longevity can be described as the science of extending life and to improve the quality of life. There is a fast growing interest for longevity and it is in this science that many investors are putting their money right now. Even if a longer life is a desirable outcome, longevity also has a goal to extend the years that we are healthy. So, it is not only about becoming as old as possible but to be able to have a rich and healthy life even when we reach older ages.
Studies have shown that small individual efforts can increase healthy life expectancy. In that way we can affect our own health in a positive way by just making some small changes in our day-to-day life. Examples of small efforts you can make for longevity include micro-meditation, regular exercise, and improving your sleep patterns
There are many factors that determine longevity such as genetics, lifestyle and environment. You might think that our genes determine the outcome of our life. But there is actually also something called epigenetics, which means that we can affect the way our genes work by changing our behaviors and environment. This information can be hopeful for people thinking that the lifespan is already predetermined.
As the number of “aging companies” keeps growing, we have just seen the beginning of the longevity industry. There are already longevity supplements, regenerative aesthetics therapies, biological age tests and longevity boosting technologies out on the market. As we are very curious about all new longevity technologies, we try to test everything we can. We share everything about these tests here on Hacks4wellness.com.
Fasting for a Better Health
Fasting has become a major health trend lately. But the fact is that fasting or calorie restriction is a practice that goes back centuries. Still it is an essential practice in many religions and cultures. Personally I came in contact with fasting and intermittent fasting when BBC aired a documentary with the medical journalist Michael Mosley and his 5:2 diet. A diet that promoted eating normally for five days a week and fasting for two days. This was back in 2012 and a lot has happened on the fasting scene since than.
Today, it’s more common to either water fast one day per week or practice intermittent fasting with eat windows. I prefer the latter where I fast between 8 pm and 12 pm. This gives me an eating window of 8 hours. During the fasting hours I only drink water, coffee and tea. This method is called 16:8 but there are other similar versions of this method.
Fasting is not for everyone, but for people who do, it has many proven health benefits. For example, it may improve blood sugar control, decreased blood pressure, decreased cholesterol and triglyceride levels and positive effects on cognitive functions. You also become more metabolically flexible which means that you improve the ability to respond or adapt to conditional changes in metabolic demand. Normally, the body uses glucose as the main fuel. But with a metabolic flexibility it can use stored fat in absence of glucose. This has positive effects such as weight loss and decreased blood sugar fluctuations. Fasting can be different for men and women. Learn more about how Intermittent Fasting for Women can be different.
One of the most interesting findings about fasting is autophagy, a finding made by Japanese professor Yoshinori Ohsumi. A finding that led to Yoshinori Ohsumi receiving the Nobel Prize in Physiology or Medicine. Autophagy is a cellular process where damaged, old and unnecessary parts of the cells are destroyed. Fasting or calorie restriction is according to many researchers a trigger for autophagy as autophagy is believed to start when the insulin and glucose levels drop significantly.
3 Benefits of Fasting
Better Blood Sugar Control
Many studies have found fasting to improve blood sugar control which can reduce the risk of type 2 diabetes. It can also prevent blood sugar spikes and keeping your blood sugar steady.
Autophagy
It's been shown that fasting can trigger autophagy which is a self-degradative process where the cell removes dysfunctional, damaged and dead components of itself. It's like our bodies are recycle damaged cell parts into functional cell parts.
Metabolic Flexibility
With fasting you can improve your body's ability to rapidly switch between burning glucose and fatty acids. This mean that you will get a more efficient metabolism and fewer cravings.
Did you know that your daily habits can actually influence your genes and how long you live? 🧬✨
It’s not just about eating well or exercising occasionally — you can impact your gene expression and life expectancy through mindful choices every day. From what you eat, to how you move, to the toxins you avoid — these simple habits can make all the difference. Here’s a quick breakdown of how you can start transforming your health:
Did you know that your daily habits can actually influence your genes and how long you live? 🧬✨
It’s not just about eating well or exercising occasionally — you can impact your gene expression and life expectancy through mindful choices every day. From what you eat, to how you move, to the toxins you avoid — these simple habits can make all the difference. Here’s a quick breakdown of how you can start transforming your health:
💥 The way to get started is to quit talking and begin doing 💥
Stop waiting for the perfect moment and start taking action NOW! Every step you take today brings you closer to your goals. Whether it’s hitting the gym, eating healthier, or creating better habits, the key is consistency and effort.
🏃♂️ Progress starts with the first move. Let’s make it happen! 👊
💥 The way to get started is to quit talking and begin doing 💥
Stop waiting for the perfect moment and start taking action NOW! Every step you take today brings you closer to your goals. Whether it’s hitting the gym, eating healthier, or creating better habits, the key is consistency and effort.
🏃♂️ Progress starts with the first move. Let’s make it happen! 👊
Set the tone for a productive day by starting with healthy habits! 💫
Building a consistent morning routine can improve your energy, focus, and well-being throughout the day. Whether it’s hydrating with lemon water, meditating, or setting daily intentions, small habits in the morning can make a BIG difference. Swipe through for inspiration and tips to create a routine that helps you feel your best! 💪✨
What’s your go-to morning habit? Let us know in the comments!👇
Set the tone for a productive day by starting with healthy habits! 💫
Building a consistent morning routine can improve your energy, focus, and well-being throughout the day. Whether it’s hydrating with lemon water, meditating, or setting daily intentions, small habits in the morning can make a BIG difference. Swipe through for inspiration and tips to create a routine that helps you feel your best! 💪✨
What’s your go-to morning habit? Let us know in the comments!👇
Did you know that up to 90% of heart disease is preventable? 💔 Regular exercise, a healthy diet, and avoiding smoking are key lifestyle habits that can significantly reduce your risk of heart disease. 🏃♂️🍎
Every small step you take towards improving your health counts towards a healthier heart and a longer life. Start today, your heart will thank you! ❤️
For more information, check out the source from Cleveland Clinic here: https://newsroom.clevelandclinic.org/2021/09/29/90-percent-of-heart-disease-is-preventable-through-healthier-diet-regular-exercise-and-not-smoking
Did you know that up to 90% of heart disease is preventable? 💔 Regular exercise, a healthy diet, and avoiding smoking are key lifestyle habits that can significantly reduce your risk of heart disease. 🏃♂️🍎
Every small step you take towards improving your health counts towards a healthier heart and a longer life. Start today, your heart will thank you! ❤️
For more information, check out the source from Cleveland Clinic here: https://newsroom.clevelandclinic.org/2021/09/29/90-percent-of-heart-disease-is-preventable-through-healthier-diet-regular-exercise-and-not-smoking
Consistency is key 🔑! Regular exercise isn’t just about aesthetics—it’s about feeling better, living longer, and staying healthy inside and out! 💪✨
Exercise is one of the most important lifestyle factors that contributes to longevity by strengthening your heart, boosting your mood, and improving your sleep. Daily movement brings endless benefits for your body and mind.
Consistency is key 🔑! Regular exercise isn’t just about aesthetics—it’s about feeling better, living longer, and staying healthy inside and out! 💪✨
Exercise is one of the most important lifestyle factors that contributes to longevity by strengthening your heart, boosting your mood, and improving your sleep. Daily movement brings endless benefits for your body and mind.
No matter where you are on your journey, it’s never too late to take action. Whether it’s starting a new healthy habit, setting a fresh goal, or making positive changes—today is the day. Take that first step and watch your efforts grow into something meaningful over time! 💪
No matter where you are on your journey, it’s never too late to take action. Whether it’s starting a new healthy habit, setting a fresh goal, or making positive changes—today is the day. Take that first step and watch your efforts grow into something meaningful over time! 💪
Struggling to stay full between meals? These nutrient-dense foods can help keep you satisfied for longer while fueling your body with essential vitamins and healthy fats! 🥩🍳🥑 Protein-packed and full of healthy fats, these options not only help curb cravings but also support muscle growth, brain health, and overall vitality.
Struggling to stay full between meals? These nutrient-dense foods can help keep you satisfied for longer while fueling your body with essential vitamins and healthy fats! 🥩🍳🥑 Protein-packed and full of healthy fats, these options not only help curb cravings but also support muscle growth, brain health, and overall vitality.
The journey from whole, nutrient-rich potatoes to highly processed fries can have a big impact on your health. 🥔 While mashed potatoes retain some of their original goodness, deep-fried options like fries add unhealthy fats, preservatives, and extra calories. 🚫
Next time you’re craving potatoes, opt for less-processed versions to enjoy the natural vitamins, minerals, and fiber they offer! 🌱
The journey from whole, nutrient-rich potatoes to highly processed fries can have a big impact on your health. 🥔 While mashed potatoes retain some of their original goodness, deep-fried options like fries add unhealthy fats, preservatives, and extra calories. 🚫
Next time you’re craving potatoes, opt for less-processed versions to enjoy the natural vitamins, minerals, and fiber they offer! 🌱
Follow our link to GlycanAge to get your discount.
DNA-test Exercise
(Results from the test “Body” by Dynamic Code)
Feeling of satiety and risk of obesity: Normal
Cardiac output and oxygenation: Beneficial cardiac output for strength and speed
Strong or Endurable muscle type: Fast, explosive muscle type
Absorption of oxygen ability at aerobic training: Normal
Sleep quality and exercise: Not sensitive to lack of sleep
Inflammation in the body and recovery time between hard workouts: Extra recovery not necessary
DND-test Nutrition
(Results from the test “Body” by Dynamic Code)
Monounsaturated fats and BMI: Monounsaturated fats do not affect BMI.
Obesity and TG blood fats: No increased BMI with a high-fat diet.
Absorption of fatty acids and blood fat levels: Not predisposed to higher blood fat levels.
Carbohydrates and blood sugar: Sensitive to carbohydrates
Carbohydrates and cholesterol: Lower HDL cholesterol with a carbohydrate-rich diet
DNA-test Stress & Lifestyle
(Results from the test “Body” by Dynamic Code)
Antioxidants in the mitochondria: Full protection
Detoxification and oxidative stress: Effective detoxification and protection against oxidative stress
Cell detoxification and protection against oxidative stress: Normal antioxidant protection of cells
Caffeine sensitivity: Somewhat sensitive to caffeine
Sleep quality and diet: Light sleeper, not sensitive to lack of sleep
Stress management: Medium stress resistant
Last update of the health report: August 5, 2024 My own comments on the health report will come in a separate post.
Tests to Help you Optimize your Health
Above you can find results from some of the health and body tests I have taken recently. You might wonder what’s the point of doing all these tests. Does it really matter on the whole? Well, there are many reasons to why I find it interesting to know more about my body, my cells and my health. First of all, I have to admit that I’ve become some what a biohacker. I have always had a special interest for health but during the last year this interest has expend a lot. I listen to health pods on a daily basis, I read longevity blogs, research for facts, run self-experiments, try different supplements, diets and longevity products. And I also take tests. To be honest, I do not only take these tests to optimize my health, but also because I am curious and want to know more about my body.
If you don’t know what a biohacker is, it can be defined as someone who is proactive about one’s health journey by trying to improve overall health and well-being as well as improve physical or mental performance. The methods a biohacker uses comes from different fields like nutrition, genetics, biology and neuroscience. The goal for many biohackers, including myself, is to optimize health and wellness.
To know your current health status and find out what you need to improve, there are different health tests to take. As the longevity industry is growing rapidly, the variation of available tests increases. For example you can take DNA-tests to discover risk factors for you, biological age tests, blood tests for health marks and so on. Of course, these tests are not essential for optimizing your health, but they can definitely help you on the way. Maybe, you are taking the wrong supplements or you have a condition or you have a sensitivity to a certain food that you’re not aware of.
Physical Activity
Beyond the food we eat, there are few things that promote health as much as physical activity. Humans are not developed to be still for very long periods. Instead we are made for movement. There are endless studies showing the health benefits of physical activity. That’s also why WHO has recommendations on physical activity and why doctors in some countries are prescribing physical activity on prescription.
According to WHO and many other sources, regular physical activities is proven to help noncommunicable diseases such as diabetes, heart diseases, several cancers and stroke. It can also improve the quality of life and well-being as well as improve mental health. All organs in the body are positively affected by moving. Do we need any more reasons to get physically active?
According to The Japanese Centenarian Study: Autonomy Was Associated with Health Practices as Well as Physical Status by Ozaki A et al, regular exercise and a sufficient protein intake are factors that can be linked to good aging. This mean, that physical activity and exercise is very important for longevity.
If you have difficulties getting started with regular exercises, it can be helpful to get an activity watch. With an activity watch you can find out your current status when it comes to steps you take and activities that you do. Then it will be easier to motivate yourself to exercise as you soon will see improvements in the different categories when you start training. With this gadget you can also set activity goals for each day or week.
Did you know that 15 minutes of exercise per day is long enough to make a difference for your health? According to scientific studies, 15 minutes a day of exercise has proven to be beneficial for your life expectancy and health.
Benefits of Physical Activity
Maintains a Healthy Body Weight
Physical activity helps you maintain a healthy body weight and prevents you from gaining weight. Inactivity, on the other hand, plays a big role when it comes to weight gain and obesity.
Helps Prevent Diseases
Science has shown that physical activity can reduce the risk of getting chronic diseases such as heart disease, type 2 diabetes, stroke, some types of cancer, arthritis and hypertension.
Improves Your Mood
Not only does physical activity release chemicals in your brain that make you feel good. Being active can also reduce depression, anxiety and negative mood. Exercise enhances self-esteem and cognitive function.
Meditation and Restfulness
As important as it is to be physically active, it is also important to give the body time to rest. In the stress of living a modern life, it’s easy to forget the importance of rest and relaxation. However, scientific research shows that restfulness and meditation play a vital role in promoting overall health and well-being.
There are numerous reasons to why you should take time to mediate regularly. For example, meditation can reduce stress, which is a problem that many people suffer from today. According to studies, regular practice of meditation can lower levels of cortisol which is our body’s stress hormone. What happens during meditation is that we calm our mind and enter a state of relaxation. In addition to ease the negative effects of stress, this state of relaxation can also contribute to lower blood pressure, less anxiety and less difficulty sleeping.
Enough rest is also essential for supporting overall health and longevity. It’s during our restful periods that our body undergoes crucial processes of repair, regeneration, and hormone regulation. It also promote recovery muscle growth after physical activity. Quality sleep is very important for all of us. Studies have shown that insufficient sleep is associated with a higher risk of chronic health conditions such as obesity, diabetes, cardiovascular disease, and depression.
If you want to maintain optimal health and well-being, it’s essential that you prioritize your sleep and recovery. So, take a moment to pause, breathe, and nurture your mind and body with the gift of rest and meditation. It will be worth it in the long run!
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