Hacks for Wellness and Health

Welcome to Hacks4Wellness.com – your ultimate destination for improving and optimizing your health and wellness journey. Our mission is to provide you with essential keys for longevity and a vibrant, healthy life through practical insights, science-backed tips, and the latest health trends.

With a holistic approach to wellness, we explore the interconnected aspects of health – physical, spiritual, emotional, mental, and social. From in-depth guides on diets and nutrition to thought-provoking articles, you’ll find a wealth of knowledge tailored to inspire and empower you.

To further support your journey, we offer interactive health tools like our BMI Calculator and Protein Intake Calculator, designed to help you better understand and manage your health goals. Whether you’re looking to optimize your nutrition, track your progress, or simply find motivation, we’re here to make wellness accessible and actionable.

Our goal is simple: to share all the hacks, tips, and insights that can elevate your well-being and help you build a healthier, more fulfilling life. Explore, discover, and let Hacks4Wellness.com be your trusted companion on your path to wellness.

Factors of Well-being

Many factors influence our well-being and overall health. To maintain a healthy lifestyle, it’s important not to focus exclusively on a single aspect, such as weight. Every area of your life is interconnected, and one can significantly impact another. For instance, losing weight becomes challenging when you’re living under constant stress, as your body tends to store energy to cope with it. This is just one example of how different aspects of our lives interplay to affect our health. Below, you’ll find the key focus areas we prioritize in our journey toward a longer, healthier life (longevity).

Do You Know How Old You Are on the Inside?

Your biological age reflects how well your body is functioning, not just the number of candles on your birthday cake. With GlycanAge, you can uncover your true age from the inside out. This cutting-edge test analyzes glycans—powerful biomarkers of health and immune system function—to reveal how lifestyle and aging are impacting your body.

Use GlycanAge to gain valuable insights, track the effects of your health strategies, and take control of your longevity journey.

Diet & Nutrition

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.

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 intermittent 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.

Tests to Help you Optimize your Health

You might wonder—what’s the point of taking health tests? Does it really make a difference? For many, exploring these tests provides valuable insights into their body, cells, and overall health. In recent years, biohacking has gained popularity as a proactive approach to improving physical and mental well-being. If you’re unfamiliar with the term, a biohacker is someone who actively seeks to optimize health and performance using methods from fields like nutrition, genetics, biology, and neuroscience. You can read more in our Beginner’s Guide To Biohacking.

The ultimate goal of biohacking is to improve overall wellness, enhance performance, and support longevity. By understanding your body better, you can make informed decisions about lifestyle changes, supplements, or other interventions to reach your health goals.

Health tests offer a wealth of information that can guide this process. For instance:

➡️ DNA Tests: Identify genetic predispositions and potential risk factors.

➡️ Biological Age Tests: Reveal how well your body is aging compared to your chronological age.

➡️ Blood Tests: Provide insights into key health markers, such as nutrient deficiencies or hormonal imbalances.

While these tests are not essential for optimizing health, they can be incredibly helpful in personalizing your wellness journey. For example, they may reveal nutrient deficiencies, food sensitivities, or underlying conditions you weren’t aware of. By leveraging this information, you can take targeted steps toward improving your overall health and well-being.