Hacks for Wellness

Welcome to Hacks4Wellness

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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Diets & Nutrition

There is not just one healthy diet

 

 

 

 

 

 

A Personalized Diet

What we eat plays an essential role in our health and well-being. Healthy diets can look different and according to our experience there is no such thing as “one fits all” when it comes to diets. We are all individuals with different genomes, sensitivities and conditions. Therefore, we are critical when it comes to general nutritional recommendations. Instead, we promote a perzonalised diet free from politics, influence from the food industry and fearmongering. We focus on nutrient dense food that keeps us full for a long time.

Many health studies are funded by food and beverage companies which can (and sometimes does) influence the research. Therefore, you should keep a critical eye every time you read news about new diets and nutrition in the newspaper. On this site we will dig deeper into this but also lift different diets that people use to remain a healthy lifestyle.

For many, a healthy diet is primarily about losing weight or maintaining a desirable weight. We think that you should stick to a healthy diet for many other reasons. A nutrient dense and healthy diet can protect us from diseases like diabetes type 2, stroke and heart disease.

 

Why do we get fatter?

human evolution fat
 

Recent data shows that 41.9% of the US population suffer from obesity. According to the National Institutes of Health the big prevalence of obesity changed between 1980 and 2008. Unfortunately, this trend does not seem to be abating. Of course the roots to the obesity problem is complex and it’s not possible to just point out one villain. For example, the portion sizes are much bigger now than in 1980. We also spend a lot of time in front of screens now compared to before. But there are some interesting things that we would like to highlight in this discussion.

First of all, there was a scientific study published by an American physiologist called Ancel Keys in 1978 called “The Seven Countries Study”. The primary aim with this study was to explore the relationship between dietary habits, lifestyle factors, and the incidence of cardiovascular disease across different populations around the world. Between late 1950s and early 1960s, Keys examined cohorts and collected data from seven countries. The study suggested that there was a strong correlation between dietary fat intake, particularly saturated fat, and the prevalence of heart disease. The result of this was that people was recommended to adopt a low-fat diet to prevent cardiovascular diseases and high cholesterol. For example TIME Magazine had a cover in 1984 with a sad face made up by two eggs and a slice of bacon.

There are many reasons to question and criticize “The Seven Country Study”. For example, the selection of countries was not randomly picked. Researchers have also accused Ancel Keys to selectively choosing data points that supported his hypothesis while countries whose results didn’t match his own conclusions was deleted. It is simply research bias that led to dietary advices that we still live with. Apparently fat can’t be the villain, since we’ve adopted a low-fat diet but still get fatter. And what happens when you remove the fat from a product? You have to add sugar.

Another thing we want to highlight is the increased intake of Ultra-processed food (UPF). This is such a big topic that we have created a special section for it below. Let’s just say that the majority of the “food” we eat today consists of substances that our ancestors never came in contact with.

 

Stay away from this

Sugary Soda
Sugary Soda

Sugary Soda is one of the worst sources of sugar and can adversely affect your health. Frequently drinking sugary soda and other sugar-sweetened beverages can lead to weight gain, type 2 diabetes, nonalcoholic fatty liver disease, heart disease and obesity.

Ultra Processed Food
Ultra-processed Food

Ultra-processed food is directly linked to multiple damaging health outcomes as well as early death. The majority of all UPF has a poor nutritional profile and is engineered to drive excess consumption. The ingrediens of UPF are often chemically manipulated and not near natural. In the US, UPF accounts for 60% of the daily caloric intake.

Seed oils
Seed Oil

Some seed oils like Canola Oil are made by canola crops that are genetically modified (GMO). Seed oils goes through a chemical process where the seed is bleached, refined and heated. This makes it ultra-processed food that can cause inflammation and diseases.

 

BMI Calculator

Do you want to know if you have a healthy weight? Use our own BMI Calculator to find out your BMI and your current weight status. BMI stands for Body Mass Index and it’s a common used tool in the Health Care Sector. You should be aware that BMI is a blunt tool. For example it’s a tool that makes no difference whether the weight consists of muscle or fat. So, a person could have a high BMI but still be very healthy and athletic.

 

BMI Chart

BMI Weight Status
Below 18.5 Underweight
18.5 - 24.9 Healthy
25.0 - 29.9 Overweight
30.0 - and Above Obese
* BMR Metabolic Rate / BMI Body Mass Index

Calculate Your BMI

Your BMR calculator generates the number of calories your body burns per day at rest. Your BMR with activity factor is the number of calories your body burns per day based on the activity factor you selected.

Popular Diets

 

There are many popular healthy diets to choose from. Not all of these diets are scientifically supported but they are still popular among many people. Trying to figure out which diet to follow is not easy as not all diets fits all people. There are also other factors to consider, such as religion, cultural aspects, geography and climate. Knowing what to eat and what’s good for you can feel like an entire science. But should it really be this hard? We always comes back to; what did our ancestors eat hundreds of years ago? Before we started mixing food with chemicals, artificial flavors and additives?

 

 

Mediterranean Diet

Meditteranean Diet

The Mediterranean Diet is a heart-healthy diet that many clinics promote. This diet emphasizes plant-based foods such as vegetables, fruits, nuts, whole grains, lentils and beans. The main source of fat in the Mediterranean Diet is extra virgin olive oil. If you want to follow this diet you should limit the amount of red meat and added sugar you eat. When it comes to natural cheese, yoghurt and eggs, you should only eat a moderate amount of these foods each day.

The Mediterranean diet is recommended by American nutrition experts as well as recognized by WHO as a healthy-eating pattern. The diet is based on the eating pattern found in countries close to the Mediterranean Sea.

Paleo Diet

The Paleo Diet is a modern way to eat what the prehistoric human ate. During the Paleolithic Era which took place between 2.5 million to 10,000 years ago, we where hunters and gatherers. As hunters and gatherers, we ate different kinds of food depending on what was available and where we lived.

Today, a Paleo Diet includes food such as lean meats, eggs, fish, fruits, vegetables, nuts, seeds and extra virgin olive oil. Common for all types of food that’s included in the Paleo Diet is that it’s unprocessed. Things to avoid if you want to follow the Paleo Diet are grains, legumes, refined sugar, starchy vegetables and dairy products. Many people follow this diet to lose weight without having to go hungry.

Keto Diet

Keto Diet

The Keto Diet is a low-carb high-fat eating plan, also called a ketogenic diet. One could say that the Keto Diet is an extension of the popular Atkins diet that was introduced in 1970. In this eating plan, you reduce your carbohydrate intake to less than 50 grams a day. 70-80% of your daily calories should come from fat and 10-20% from protein.

When you reduce carbs to this extent, your body will enter a metabolic state called ketosis. This means that the body will burn fat for energy in a very efficient way. That’s also why many people use this diet for weight loss. The Keto Diet also reduce insulin levels which is why this eating plan have been used to help control diabetes.

 

Vegan Diet

A vegan diet

The Vegan Diet has become increasingly popular lately. Mainly for ethical and environmental reasons. This diet is exclusively based on plants food. To go fully vegan requires some knowledge when it comes to nutrition. If you don’t do your homework, you can increase your risk of malnutrition.

On a Vegan Diet you avoid products from animals such as meat, eggs and dairy. Instead, eat foods such as vegetables, fruits, beans, grains, nuts, seeds, tofu, potatoes and pasta. You can also eat dairy alternatives based on soy or almond. If you follow this eating plan and lifestyle make sure to cover your daily need of vitamin B12, calcium, selenium, iron and iodine. Also avoid ultra-processed foods as far as possible.

Carnivore Diet

The Carnivore Diet is a controversial diet that has gained a lot of popularity lately with famous people like Joe Rogan following it. On a carnivore diet, you only eat meat, organs, bone marrow and tallow. If you’re going to start with this eating plan, we recommend you to only eat meat that’s organic. It’s also important that the animals have been fed up on their natural nourishment. Such as grass-fed beef. The diet allows zero carbs.

There are many “carnivores” that add eggs, butter, cheese and raw milk to their eating protocol. Some famous carnivores like Paul Saladino also eat organic fruits and honey. Some claims that that the Carnivore Diet has health benefits such as an anti-inflammatory effect and can help against autoimmune conditions.

Intermittent Fasting

Intermittent Fasting

Intermittent Fasting can be done in many different ways. The most popular variants are the 5:2 diet and the 16:8 method. When you do intermittent fasting, you don’t eat for a period of time during the day or the week. During the 5:2 diet, you limit your calorie intake 2 days a week and eat normally the other 5 days. If you follow the 16:8 method, you skip one meal a day, such as breakfast and have your last meal by 8 p.m. Research suggest that intermittent fasting may reduce inflammation and reverse diseases like type 2 diabetes. It can also protect against chronic diseases like heart disease and age-related neurodegenerative disorders. When you fast, you activate autophagy which is a way for our body to remove dysfunctional components in your cells.

 
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Which Healthy Diet do you prefer?
Note if the other answer is filled, it will be considered as a vote and will ignore the checked answers.
 
 
 
 

News and Posts about Diet & Nutrition

Read our latest posts and news about diet and nutrition. In this section we have gathered all information related to food, weight loss, nutrition and metabolism. Make sure to read the latest posts to stay up-to-date about the latest research and trends within this area.

 
 

Negative Health Effects of Eating Ultra-Processed Foods

A recent study published in the British Medical Journal BMJ revealed that ultra-processed foods are linked to 32 health problems. This makes it a big risk factor for health and longevity. A risk factor that people in the modern society are faced with on a daily basis.

Ultra-processed foods can be described as food that goes through multiple industrial processes. During these processes, extra ingrediens are added, such as sugar, preservatives, fat, artificial colors and salt. Many of the ingredients added are manipulated and not natural for the body to absorb. What the ingredients in ultra-processed food have in common is that they are cheap and offers a long shelf-life. The processes makes the food hyper-palatable and convenient. Ingredients found in ultra-processed food is not anything that you would find in your own kitchen. We are talking about interesterified fats, high-fructose corn syrup, emulsifiers, flavour enhancers etc.

To find out if an ingredient or certain food is ultra-processed, you can search in the NOVA groups for food processing. The NOVA classification system includes four groups ranging from unprocessed or minimally processed foods to ultra-processed food and drink products. Examples of Ultra-Processed Foods are ice cream, frozen meals, packaged cookies, breakfast cereals, carbonated drinks, sausages, mass-produced bread, crisps and flavoured yogurts.

The results of the study in BMJ showed that people that was highly exposed to UPF had an increased risk of cardiovascular disease-related death, anxiety, diabetes type 2 and mental disorders. Findings also showed that diets that include a lot of ultra-processed food may be harmful to many of our body’s systems. Still, nearly 58% of calories eaten in the US come from ultra-processed foods. What’s going to happen to our society if this continues?

 
 

Should I eat meat or not?

 
 

FAQ

What’s the most nutritious food?

Some of the most nutrient-dense foods are beef liver, eggs, sardines, salmon, kale, spinach and broccoli.

What is intermittent fasting?

Intermittent fasting is a voluntary fast that last a certain period of time. It’s like a meal plan where you alternate between completely abstaining from food and eating, with a certain regularity. Common intermittent fasting plans are 16:8, a weekly 24-fast and the 5:2 diet. During the fast, you are only allowed to drink water, tea or coffee.

What are antinutrients?

Antinutrients are compounds in foods that interfere with the absorption of nutrients. It can also have a negative effect on difestion. Antinutrients are naturally occurring substances that are primarily produced by plants as a defense mechanism against predators, pests, or environmental threats. Common types of antinutrients you should watch out for are phytic acid, oxalates, lectins and tannins.

What is UPF?

UPF stands for Ultra-processed food. Ultra-processed foods are products that undergo extensive processing and contain ingredients that are not used in your own kitchen. Ultra-processed foods often contain additives such as preservatives, artificial flavors, colors, sweeteners, and other chemical substances. They are typically low in essential nutrients and high in unhealthy components like refined sugars, unhealthy fats, and salt.

Why should I avoid seed oil?

Seed oils like Canola Oil, Soybean Oil and Corn Oil are chemically extracted, refined, bleached and deodorized. When heat is applied during the process it can destroy omega 3 fatty acids and create trans fats. There is also a risk that the oil get contaminated with toxic compounds during the extraction process. Canola Oil also contains high levels of linoleic acid which according to some studies is harmful to humans.

How much water should I drink every day?

The recommendations are 11.5 cups for women and 15.5 cups for men.

What is ketosis?

When you’re on a low-carb diet, your body will switch from burning glucose to burning stored fat for energy. It is a metabolic state called ketosis.

 
 

Intermittent Fasting