There are many ways to improve your health. Discover some amazing body hacks that will help you supercharge your health.
If you are looking for ways to supercharge your health, these hacks are all things you can do yourself at home or in the office. You don’t need any fancy equipment, and they won’t cost much money. They may take a little time, but it is well worth the effort.
So, if you want to be as healthy as possible, but you don’t want to buy a bunch of supplements, or track your macronutrients, or use weird “health hacks,” here’s what you do:
Here are 10 body hacks that you should use every day to supercharge your health, starting now!
10 Body Hacks to Supercharge Your Health
1. Drink at least 0.5 ounces of water per pound of body weight every day.
That’s it! This simple habit can help you feel great, lose weight and improve your athletic performance. There are plenty of reasons why water is essential for the average person who wants to be as healthy as possible. Here are the five biggest ones:
Water is essential for life. Every cell in your body needs water to function properly. It makes up more than half your body weight and is required for your body to produce saliva, digest food, transport nutrients, maintain temperature, remove waste and lubricate joints. If you don’t drink enough, it can lead to dehydration which decreases energy levels and affects mood.
It helps with weight loss. Many people confuse hunger with thirst and eat extra calories when they need a glass of water. Drinking water before meals has also been shown to make you eat fewer calories because it fills your stomach, making you feel fuller.
2. Perform a 5-minute quick-burst workout each morning to get your heart rate up and burn fat all day long.
If you are trying to gain muscle and strength, your workouts need to be intense. But when I was young, my coaches and I used to have long discussions about the nature of intensity. We decided that you needed a sustained effort (with time off between). That’s the principle behind “the best Body Hack to Supercharge Your Health.”
You need to push yourself hard for five minutes every day to get results. Five minutes of exercise each morning will get your heart rate up and burn fat all day long.
The trick is to start with the first minute of your workout and then finish up with the last minute. Get through the first minute, and then rest one minute while your heart rate falls back down, which means your body is recovering. Then go again. Three sets of 5 minutes is an excellent place to start on a Monday, Wednesday, and Friday, with two days off between each session (Saturday and Sunday).
3. Eat a high-protein meal (breakfast) within 1 hour of waking up, with at least 25 grams of protein.
This is the most important thing you can do for your health. A high-protein breakfast will help increase your energy, balance your blood sugar levels, and improve your mood. You’ll also feel fuller for longer and be less likely to overeat throughout the day.
There’s no need to go crazy here either. I recommend just one high-protein meal per day, and it doesn’t have to be breakfast. Just make sure you eat within an hour of waking up and do so with at least 25 grams of protein.
The easiest way to do this is with whey protein powder. Whey is a complete protein (meaning it contains all the essential amino acids), and it’s absorbed very quickly into the body. Mix one scoop with water, skim milk, or almond milk in a blender bottle or shaker cup and drink it down right after you wake up.
If you’re not into supplements, eat about 4 ounces of lean meat, fish, or poultry for breakfast—about the size of a deck of cards or the palm of your hand. Lean eggs are also a great option: 2 eggs contain 12 grams of protein (and healthy fats).
4. Sleep for 7-9 hours each night in a dark room with no light or sound pollution if possible.
Sleep is the most important thing you can do for your physical health. It affects your mood, energy levels, and ability to think clearly. All of these are crucial to your performance and overall health.
It also allows your body to heal and recharge so you can be at your best every day. You need to get 7-9 hours of sleep each night for this; anything less or more will be detrimental to your physical health.
I’ve written about sleep in detail before, but the bottom line is this:
Don’t skimp on it, and you’ll improve your life dramatically.
And here are a few tips on how to get good sleep:
Turn off all electronics an hour before bedtime (including TV). Use the last hour before bed for some reading or meditation instead. This will help you wind down, so you fall asleep faster and easier.
Try not to nap during the day unless necessary. If you do, keep it short and early in the afternoon, before 2 pm (30 minutes or less). Your body needs to know when it’s time to sleep and when it isn’t.
5. Take Cold Showers After Waking Up to reduce stress, improve blood flow and body temperature after waking up.
Cold Showers Improve Circulation and Immune System Function. We all know that extreme stress can be bad for our health due to heart disease, cancer, and other major health problems. Cold showers have been shown to reduce stress and improve our ability to deal with difficult situations. If you’re looking for an easy way to reduce the amount of stress in your life significantly, cold showers may be just the ticket.
Cold Showers can have some amazing benefits for your health. Here are the benefits of cold showers:
- Relieve stress
- Reduce depression
- Give you more energy!
- Improve blood flow and circulation
- Reduce muscle soreness after a hard workout
The most crucial benefit of cold showers is, in my opinion, the effect they have on your mood. I used to wake up every morning with anxiety and stress. Taking a cold shower in the morning has helped me to feel positive and motivated in the morning. This is especially important when you work from home or are self-employed because it’s easy to get stuck in a rut when you don’t have other people around you who are motivated and focused. My wife even noticed that I seem more upbeat during the day, which leads to a happier marriage!
6. Exercise for 20-30 minutes (cardio and strength training) 3 times a week to improve sleep quality and boost brain function, energy levels, and mood.
It’s hard to find time to exercise, but it’s one of the best things you can do for your physical and mental health. Regular exercise helps you sleep better, boosts brain function and energy levels, and makes you happier. Plus, it’s a great way to get your family involved in staying healthy!
Exercise is a “miracle cure,” according to the Harvard Medical School Guide to Healthy Eating. It lowers blood pressure, helps control weight, reduces stress, improves mood, boosts energy level, and decreases the risk of heart disease, stroke, type 2 diabetes, depression, some cancers, and osteoporosis. That’s a lot of bang for your buck! It also makes you look and feel younger than your years.
The American Heart Association recommends that adults get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity per week or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic exercise per week. You should also include muscle-strengthening activities at least 2 days per week.
7. Eat more healthy fats like coconut oil, olive oil, avocados, eggs, nuts, wild caught salmon and grass fed beef to promote good heart health, reduce inflammation and oxidation in the body, promote healthy hormone levels, feel full longer and lose weight faster while eating delicious foods!
Eat fat to burn fat! That may sound like an oxymoron, but it is exactly what we mean. It has been shown in numerous studies that a diet high in healthy fats and low in carbohydrates leads to weight loss and improved health.
People often assume that eating fat makes you fat, but it’s the opposite. (If you are on a low-fat diet and not losing weight, it could be because eating too many carbs is causing insulin resistance.
Fat is a concentrated source of calories, so overeating will make you gain weight. But if you eat healthy fats instead of refined carbohydrates and sugars, the fat will make you feel full longer and not cause cravings. Healthy fats are also vital for hormone production and cell function.
A low-carb diet has been shown to improve heart health, reduce inflammation and oxidation in the body, promote healthy hormone levels, feel full longer and lose weight faster while eating delicious foods!
When you eat a high carbohydrate diet, your blood sugar rises quickly, which causes a surge of insulin from your pancreas. Insulin does two things: 1) pushes glucose into cells for energy and 2) signals the liver to store excess glucose as glycogen. Glycogen is stored in the liver and muscles for future use. After 12-18 hours without food (or if you exercise vigorously), your body will start burning this glycogen for energy. But once all of the glycogen stores have been depleted.
8. Lift heavy weights twice a week to build muscle mass which burns more calories throughout the day than fat tissue does while you are sleeping or watching TV!
Do you want to live longer, feel better, lose weight and be stronger? Then lift weights twice a week.
This is the most effective Body Hack that I can recommend for anyone wanting to improve their health.
As we age, our bodies gradually lose muscle mass, and fat tissue builds up in its place. Adding muscle mass to your frame will not only make you look better, but it also burns more calories than fat tissue while you are sleeping or watching TV. This is called the resting metabolic rate, and it is the main reason some people can eat anything they want without gaining weight while others gain weight just by looking at food!
The best part about lifting weights is that you don’t need to be a bodybuilder to see the benefits. The key to building lean muscle mass is using heavy weights for low repetitions. I generally use between 35-50 pound dumbbells when working out and do 6-8 repetitions sets. This routine works best for me, and it takes me only 20 minutes twice a week.
I mix this routine with kettlebells with lunges, deadlifts, squats, and shoulder presses. I will also throw in pullups, chin-ups, and dips if I feel energetic!
9. Get at least 20-30 minutes of sunshine each day to improve insulin sensitivity, regulate circadian rhythm and boost vitamin D levels which can help reduce mood problems like seasonal affective disorder (SAD).
Get at least 20-30 minutes of sunshine each day to improve insulin sensitivity, regulate circadian rhythm, and boost vitamin D levels which can help reduce mood problems like seasonal affective disorder (SAD).
A little-known fact is that vitamin D is a hormone. The body produces it in response to sunlight. Vitamin D receptors are found throughout the body, and there’s research showing that it plays a critical role in many health functions.
Several studies have shown a strong link between low vitamin D levels and an increased risk of depression. A study published in the Journal of Affective Disorders found that vitamin D deficiency was more prevalent in depression than healthy controls. They also found that the severity of depression was correlated with vitamin D deficiency, meaning the lower the vitamin D levels, the worse their depression tended to be.
In another study published in the American Journal for Clinical Nutrition, researchers meta-analysis 33 studies involving over 31,000 people looking at associations between vitamin D status and depression. They found that low vitamin D levels were associated with an increased risk of depression.
10. Perform breathing exercises, like ujjayi or diaphragmatic breathing to reduce stress and anxiety, sleep better at night, increase energy levels throughout the day and boost your immune system!
The last few decades have seen a massive uptick in research on the effects of mind-body practices, such as yoga and meditation, the health and wellbeing of people. Yoga has been shown to increase energy levels, reduce stress, improve sleep and mental clarity, and strengthen the immune system. The positive effects of meditating regularly can be felt in every aspect of your life: at work or school, with family and friends, or during leisure time.
Meditation is a powerful tool that can help you take control of your life. It is one of the most effective methods for managing stress and anxiety and building resilience. Through meditation, you will learn how to channel your focus when negative thoughts arise so that you can calmly respond to them and keep your cool in any situation.
It is well-known that healthy eating habits are essential for our physical well-being. But did you know that foods can also help boost your mental health?
While most of us are aware that breathing is an essential bodily function, we often don’t think about breathing as a tool or something we can use to improve our overall health and wellbeing. It turns out that breathing exercises can help with stress relief, anxiety, sleep quality, energy levels, and even immunity!
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.