Welcome to Hacks4Wellness.com – your ultimate destination for health optimization and longevity. 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, become a biohacker, 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 health, wellness and longevity.
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There are many factors that determine our overall health and well being. To live a healthy lifestyle it is important not to focus on just one aspect of this, such as weight. The entire person is interconnected, one part can affect another. For example, it becomes difficult to lose weight when you are constantly stressed because the body has a natural tendency to store energy in such a state. This is just one example of how different parts of our lives combine to determine our health. Here are the primary focus areas we concentrate on in our quest for a longer and healthier life (longevity) below.
Physical activity has many health benefits. It can help prevent high blood pressure, enhance your mood, support weight loss, improve sleep quality, and boost your energy levels. Exercise is an important part of overall health and well being, and living a long and healthy life.
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 is a cornerstone of good health, and in our approach to health and wellness, nutrition plays the most vital role. What we eat has a huge impact on how we feel and how well we perform in various aspects of life. A proper nutrition can strengthen the immune system and can greatly decrease the risk of disease.
Metabolic balance is important for everyone to live a longer and healthier life. The factors by which metabolic health can be assessed include blood sugar levels, blood pressure, triglycerides, weight, and cholesterol. This balance is crucial for preventing metabolic syndrome, which is a condition that raises the risk of diabetes, heart disease and stroke.
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.
There are many different diets but not all diets are suited for everyone. Read more about these diets and the science behind them.
We love working out and what it's doing to both our physical and mental health. Read more about our best fitness hacks.
We love to try new Health Gadgets that help us with our biohacking. Read about our experiences with everyday gadgets that can monitor our health.
Intermittent fasting, or limiting food intake to specific periods of the day, has been associated with numerous health benefits according to many studies. There are various methods of practicing intermittent fasting, one of which is the 16:8 method. This involves skipping breakfast, having the first meal later in the day, and finishing the last meal by 8 pm, resulting in an eating window of 8 hours. During the fasting period, only water, tea, and coffee are consumed, avoiding any caloric intake.
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➡️ Improve Cell Repair Processes
➡️ Reduce Inflammation
➡️ Burn Fat
➡️ Benefit Heart Health
➡️ Reduce Insulin Resistance
Exercising regularly in different forms is a key part of our daily routine. We focus on a mix of resistance training, Zone 2 cardio, and walking to maintain optimal health. Resistance training, such as weight lifting, becomes increasingly important as we age. It helps lower the risk of injuries, enhances strength, and promotes better mobility and independence. Zone 2 cardio, performed at a steady and moderate intensity, boosts cardiovascular health, improves fat metabolism, and supports longevity. Walking, a simple yet powerful activity, contributes to better mood, cardiovascular health, and overall well-being. Together, these forms of exercise create a balanced and sustainable fitness routine.
➡️ Maintain Weight
➡️ Lower Blood Pressure
➡️ Boost Mood
➡️ Strengthens Bones
➡️ Injury Prevention
Red light therapy is a daily routine for many who prioritize health optimization. Using a red/infrared light panel at home can help compensate for the lack of exposure to the sun’s full natural light spectrum, which most people don’t receive enough of during the day. A deficiency in natural light exposure has been linked to various health issues. Regular red and infrared light exposure may provide positive biochemical effects, supporting overall well-being. It’s also a great way to rejuvenate your skin.
👉 Buy your Red Light Therapy Device at Mvolo
➡️ Reduce inflammation
➡️ Strengthens the Mitochondria
➡️ Heals Wounds and Injuries
➡️ Increase Blood Flow
➡️ Promote Healthy Aging
The food you eat has a profound impact on your health and well-being. Ultra-processed foods (UPFs) and added sugar are major culprits in modern diets, often leading to inflammation, weight gain, and poor metabolic health. Clean eating focuses on consuming whole, natural foods while avoiding industrially processed ingredients and artificial additives. Prioritizing fresh produce, quality proteins, healthy fats, and unrefined carbs helps nourish your body and mind.
➡️ Stable Energy Levels
➡️ Better Glucose Control
➡️ Improved Digestion
➡️ Weight Management
➡️ Reduced Inflammation
Regular sauna sessions offer a wide range of health benefits that go beyond relaxation. Studies have shown that consistent sauna use can reduce the risk of all-cause mortality, including cardiovascular disease, by up to 40%. The heat exposure promotes cardiovascular health, aids detoxification, and stimulates the release of endorphins for stress relief. Sweating in the sauna can also support muscle recovery, reduce inflammation, and contribute to longevity. Adding sauna sessions to your weekly routine is a simple, science-backed way to optimize overall well-being.
➡️ Boost Heart Health
➡️ Support Muscle Recovery
➡️ Reduce Inflammation
➡️ Detoxify the Body
➡️ Promote Relaxation and Stress Relief
We prioritize obtaining essential nutrients through the food we eat but complement this with select supplements when necessary to support overall health and healthy aging.
Vitamin D: Supplemented during the winter season due to limited sunlight in the Nordics, supporting immune function and bone health.
Magnesium: Known to promote relaxation, improve sleep quality, and aid in muscle and nerve function.
NMN: NMN is a powerful supplement that helps counteract declining NAD+ levels, enhancing mitochondrial function and addressing age-related symptoms.
CoQ10: Supports mitochondrial energy production, promotes heart health, and helps reduce oxidative stress for better vitality and cellular protection.
Spermidine: Spermidine is a natural compound linked to cellular rejuvenation through autophagy, which can slow aging and promote longevity.
Creatine: Traditionally used for physical performance, creatine is now recognized for its role in supporting cognitive function and brain health as we age.
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➡️ Promotes Healthy Aging
➡️ Boosts Physical and Mental Performance
➡️ Improves the Immune System
➡️ Enhances Sleep and Recovery
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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.
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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 and longevity.
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.
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.
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.
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.
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, biohacks, 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 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.
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.
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.
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.
Hitting your protein goals doesn’t have to be complicated. But it does become more important as we get older.
After 40, women naturally lose muscle faster and become more sensitive to blood sugar swings, cravings, and fatigue.
Protein helps counter all of that. 💪
It supports:
1️⃣ lean muscle + strength
2️⃣ metabolism and fat loss
3️⃣ hormone balance
4️⃣ stable energy
5️⃣ healthy aging
And the good news?
You don’t need a full meal to increase your protein intake. Smart snacks can bridge the gap and make a big difference in your daily total. 🙌
Use this cheat sheet when you need quick, high-protein options that are easy to prepare, easy to pack, and easy to stay consistent with.
💬 Want the full FREE Protein List Guide? Comment PROTEIN and I’ll send it to you!
📌 Save this post as your daily reminder to fuel your body well.
#ProteinCheatSheet #WomenOver40Fitness #HighProteinSnacks
A 30-minute walk might seem simple... 💁♀️ but inside your body, a LOT is happening. Consistency with this one habit can improve your health in more ways than most people realize. Here’s what actually happens during and after a daily 30-minute walk:
1️⃣ Your blood sugar becomes more stable
Your muscles pull glucose out of your bloodstream for fuel, reducing spikes and improving insulin sensitivity — especially after meals.
2️⃣ Your cortisol begins to settle
Walking lowers stress hormones and activates your parasympathetic nervous system, helping you feel calmer and more grounded.
3️⃣ Your cardiovascular system gets stronger
Blood flow increases, your heart pumps more efficiently, and your circulation improves — all key for longevity.
4️⃣ Your brain gets a boost
Walking increases oxygen and blood flow to the brain, supporting memory, focus, and mood. You also produce more BDNF, a protein that supports brain growth and resilience.
5️⃣ Your digestion improves
Movement stimulates peristalsis (the natural contractions of your gut), which helps reduce bloating and supports regularity.
6️⃣ Your joints get lubricated
Synovial fluid increases, reducing stiffness and helping maintain mobility as you age.
7️⃣ Your metabolism becomes more efficient
Walking taps into fat oxidation, boosts NEAT, and gently increases daily energy expenditure — making weight management easier.
8️⃣ Your mood naturally lifts
Serotonin and endorphins rise, stress decreases, and you feel more balanced and energized.
9️⃣ Your inflammation goes down
Regular walking is linked to lower systemic inflammation — a major driver of aging and chronic disease.
🔟 Your sleep improves
Daily movement helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep.
💬 Do you walk daily? If so — how long do you usually go for?
💾 Save this post for motivation on the days you need it.
#WalkingBenefits #DailyMovement #LongevityLifestyle
The hardest part about health?
It’s rarely the complicated things that hold us back... it’s the basics we ignore for too long.
Sleep. Stress. Nutrition. Movement. Environment.
These are the foundations your long-term health is built on… and the foundations most people skip.
When you zoom out, you realize:
☑️ Chronic symptoms don’t appear overnight
☑️ Stress accumulates quietly
☑️ Your gut influences everything from mood to immunity
☑️ You can’t out-supplement poor habits
☑️ And longevity is built years before you feel old
The good news?
Your body responds quickly when you give it what it needs... nourishment, rest, strength, light, connection, and less overload.
Start with one truth from this list and take action.
Your future self will thank you. 💛
💬 Which truth hit you the hardest?
📌 Save this post as a reminder of what actually moves the needle.
#HolisticHealth #HealthyHabits #LongevityLifestyle
Your lower back is part of your core, and after 40, keeping it strong is one of the best investments you can make for long-term mobility and pain-free movement. A strong lower back supports:
✅ Better posture
✅ Less stiffness + fewer aches
✅ Safer lifting and daily movement
✅ Improved stability and balance
✅ Longevity in your spine and joints
Here are 9 simple lower-back exercises you can start doing today.
Remember: you don’t need intense workouts to build a healthier back.
You just need consistency. 💪
💬 Do you train your lower back regularly?
📌 Save this to strengthen your lower back after 40.
#WomenOver40Fitness #CoreStrength #FunctionalStrength
The perfect moment doesn’t exist.
Starting is what creates it.
🖤
#HealthMotivation #StartToday #Consistency
Your body and mind are not separate.
They speak to each other every single day — through your hormones, your nervous system, your gut, your breath, your movement, and even your thoughts. 🧠
When you take care of your body, you create the foundation your mind rests on:
👉 more clarity
👉 more emotional resilience
👉 more calm
👉 more confidence
👉 more capacity for life
Nourishing foods, daily movement, sunlight, quality sleep, nature, community, breathwork.. these aren’t just “health habits.”
They’re mental health habits.
A healthier body supports a healthier mind.
And caring for both is one of the strongest forms of self-respect you can practice. 💛
💬 What’s one thing you do that helps both your body and your mind?
💌 Comment EMAIL if you want health insights like this sent directly to your inbox.
#MindBodyConnection #HolisticHealth #WellnessJourney
A tiny spice with huge benefits. 🌱
Cloves are one of the most antioxidant-rich foods on the planet — thanks to a compound called eugenol, known for its anti-inflammatory and antimicrobial properties.
Steeping whole cloves in hot water creates a simple, warming drink that may help:
👉 support digestion
👉 fight oxidative stress
👉 reduce inflammation
👉 ease bloating
👉 support immune balance
👉 traditionally used to help the body combat parasites
It’s one of those old remedies that’s making a comeback for a reason.
How I make it:
Add 3-5 whole cloves to boiling water → steep 5–10 minutes → sip warm or chilled.
💬 Have you ever tried clove water?
⚠️ Moderation is key. Avoid if pregnant, on blood thinners, or sensitive to strong spices. Not medical advice.
#CloveWater #HolisticHealth #GutHealth
Herbs and spices aren’t just flavor.. they’re some of the most antioxidant-rich, anti-inflammatory foods we have access to. 🌿
Adding them to your meals daily is one of the simplest ways to support longevity, gut health, immunity, and overall wellbeing. 💚
Many of the herbs on this list — like turmeric, oregano, thyme, and ginger — contain powerful plant compounds that help neutralize oxidative stress, regulate inflammation, and even support metabolic health. These are small additions that can make a meaningful difference over time.
And the best part? 👇
They’re accessible, affordable, and easy to sprinkle into whatever you already eat.
💁♀️ Tip:
Did you know that adding cloves to boiling water can help relieve nausea and may calm symptoms of respiratory infections or asthma? It’s one of the most antioxidant-dense spices in the world.
💬 Which of these herbs or spices do you use the most?
📌 Save this post to upgrade your meals with antioxidants!
#Antioxidants #InflammationSupport #HolisticWellness
Biohacking, also known as “DIY biology”, is the process of making small, intentional changes to your lifestyle, diet and habits in hope to enhance your health, performance and lifespan. By combining cutting-edge science with personalized approaches, biohacking empowers you to optimize your well-being from the inside out. Whether it’s a boost in energy, an improvement in sleep or an enhancement in mental clarity, biohacking has techniques and tools that have a scientific back up. Some of the most popular methods include:
Sleep Optimization: This is the process of improving sleep quality and this can be achieved through habits such as avoiding blue light and sticking to time schedule.
Intermittent Fasting: Harnessing the benefits of fasting to promote cellular repair and metabolic health.
Tracking Health Metrics: The use of devices and apps to monitor heart rate variability, sleep cycles, and daily activity.
Nutritional Biohacks: Incorporating targeted supplements, nutrient-dense foods, and avoiding ultra-processed options.
Although biohacking may seem like a new and complex concept, it can be broken down into small changes that can be easily incorporated into daily life. Over time, these changes can have a positive impact on your health and longevity. Interested in learning more?
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.
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.
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.
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.
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.
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. Sleep plays an important role in health and longevity. Read more about Sleep Optimization in our guides. Scientific research also 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!
