Focus on more than diet and exercise for optimal health
Journaling allows you to self-reflect, which studies show has a significant impact on weight maintenance. Write down exactly what you eat and drink, when you fast, what you do for exercise, and what seems to be working.
If you’re interested in changing body weight and composition, self-monitoring is a habit that may help. Self-monitoring is an effective practice to incorporate into your everyday life. You can monitor your habits and behaviors using a formal app that tracks your caloric intake or exercise, or with a simple paper notebook. What matters most is that you develop a method to journal your journey as honestly, consistently, and accurately as possible.1
Tracking nutrition, exercise, and water intake is strongly associated with weight loss and long-term weight management.2 The practice is also common protocol for many other health-related strategies. Research demonstrates that simply recording what you eat throughout the day will reduce the frequency of your meals and snacks.3 Plus, you’ll be more likely to eat at home and control your portion sizes.
How effective is the practice of journaling when it comes to weight management? One study determined that participants who kept daily food records lost twice as much weight as those who didn’t.4 Still, daily food records shouldn’t simply serve the purpose of counting calories. These records should focus on the quality of food and the lifestyle changes that lead to healthy body-mass index numbers.5
A food diary should include the specifics of all the foods and beverages that you consume each day, including sauces and oils used in the preparation process. Keep track of exactly how much you’re eating using measuring cups or weight. Also, include the specific time of each meal and snack.6 Doing this every day will provide you with data that you can use to refine your methods and reflect on to support consistent, long-term weight loss.7
Journaling can also help with emotional awareness and regulation, which are crucial components of mindful eating practices.8 You’ll be able to identify challenges in your environment, schedule, social support network, and internal motivating factors. Most importantly, you can use your journal to create measurable goals. For example, a one- to two-pound weekly weight loss goal is realistic for most.9
“Our bodies are giving us feedback all the time. Once you start to understand how certain foods make you feel, it becomes easier to make different choices.”
People adopt new habits to improve their well-being, seeking to address mental and physical health. Habit Nest offers a unique suite of accessible tools that blend science and mindfulness, empowering individuals to achieve their goals with consistent action.
Elevate your life using the Five Minute Journal. Just five minutes a day can cultivate gratitude, elevate positivity, and enhance well-being. This scientifically supported practice brings happiness to even the busiest of days.
Experience transformative journaling with Rosebud. Empowering self-discovery and growth, Rosebud offers AI-driven tools for meaningful insights. Join their thriving community and unlock the potential of journaling.
Rediscover intuitive eating with their guided journal. Transform your food relationship by addressing triggers and stress. Reflective prompts and exercises foster a positive connection, building mindful habits for lasting change.
Losing weight during menopause presents unique challenges, but it’s achievable. Menopause brings hormonal changes, particularly with estrogen, affecting processes that used to aid weight loss. The conventional notion of eating less and exercising more may not hold true anymore.
Bullet journaling combines the features of a diary and a to-do list, creating a comprehensive notebook that brings together calendars, notes, goals, and more. Beyond organization, it’s utilized to monitor health objectives like water intake, step counts, and sleep duration.
Mindspa, your self-coaching app, offers mental workouts for various negative emotions like shyness, envy, loneliness, and anger. These tasks support lasting self-improvement, enhancing your mental intellect effectively.
RISE is a subscription app by Rise Science’s sleep experts, serving as a sleep tracker, alarm, and science-based guide. It optimizes sleep and energy by suggesting ideal timings for activities based on your biology, helping you harness your energy cycle.
Experience the original Gratitude Journal app, designed to foster a daily gratitude habit through its user-friendly interface and enjoyable experience. Transform your perspective on life as gratitude becomes a natural part of your routine.
BetterMe: Mental Health offers simple meditations and guided courses for balanced well-being. Discover mindfulness through practical relaxation methods for all levels. Find inner peace with guided practices and begin a soul-soothing journey.
Meet VOS – Your Wellbeing & Mental Health App. With premium activities, it offers peace and stress relief. Building a positive self-image and mental strength through a personalized plan for lasting change and ongoing mental health tracking.
The Gratitude app is a self-care tool for mental health, offering a journal, affirmations, vision board, and daily motivation. With these tools, it helps you develop a healthy self-love routine, focusing on mental well-being for a happy and fulfilling life.
1. Laferrère B, Can we measure food intake in humans?, Int J Obes, 2023: https://doi.org/10.1038/s41366-023-01282-9, https://www.nature.com/articles/s41366-023-01282-9.
2. Burke LE, Wang J, Sevick MA, Self-monitoring in weight loss: a systematic review of the literature, J Am Diet Assoc, January 2011;111(1):92-102, doi: 10.1016/j.jada.2010.10.008, PMID: 21185970; PMCID: PMC3268700: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/.
3. Hall KD, Kahan S, Maintenance of Lost Weight and Long-Term Management of Obesity, Med Clin North Am, January 2018;102(1):183-197, doi: 10.1016/j.mcna.2017.08.012, PMID: 29156185; PMCID: PMC5764193: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/.
4. Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP, Weight Loss Maintenance Trial Research Group, Weight loss during the intensive intervention phase of the weight-loss maintenance trial, Am J Prev Med. 2008 Aug;35(2):118-26, doi: 10.1016/j.amepre.2008.04.013, PMID: 18617080; PMCID: PMC2515566: https://pubmed.ncbi.nlm.nih.gov/18617080/.
5. Stop counting calories, Harvard Health Publishing, October 1, 2020: https://www.health.harvard.edu/staying-healthy/stop-counting-calories.
6. Katherine D. McManus, Why keep a food diary?, Harvard Health Publishing, January 31, 2019: https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855.
7. Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S, The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time, J Diabetes Res. 2017;2017:6951495, doi: 10.1155/2017/6951495, Epub 2017 Aug 9, PMID: 28852651; PMCID: PMC5568610: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/.
8. Ingels JS, Zizzi S, A qualitative analysis of the role of emotions in different patterns of long-term weight loss, Psychol Health, August 2018;33(8):1014-1027, doi: 10.1080/08870446.2018.1453511, Epub 2018 Apr 4, PMID: 29616591; PMCID: PMC596403: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964031/.
9. Weight loss: 6 strategies for success, Mayo Clinic Staff, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.
Whether you get it overnight or by napping and taking breaks, it’s absolutely vital to get enough rest throughout the day. Good sleep habits improve the quality of your rest — leading to an overall better quality of life.
Often overlooked, sleep is nearly as important for healthy weight management as nutrition and exercise. There is a direct correlation between not getting enough sleep — both throughout the night and with mid-day naps — and obesity, especially for men.1
A good night’s sleep can reset your circadian rhythms and result in you waking up earlier in the day. This is an excellent foundation for weight loss maintenance.2 Another way to reset the sleep-wake cycle is to observe natural light within 30 to 60 minutes after waking up, and then again in the late afternoon.3 Wake up and sleep at the same time every day and avoid caffeine too close to bedtime. Also, avoid screen time one to two hours before sleeping, as the blue light and chemicals involved in brain stimulation can disrupt the brain’s melatonin production.4
Even the busiest adults should prioritize adequate nocturnal sleep, which is usually between seven and nine hours.5 Tracking your sleep history, overall feelings of productivity, and the amount of caffeine you rely on each day can help you determine if you aren’t getting enough rest.
If you’re tired but fear a nap will eat up too much of your time, try a “nappuccino.”6 Start this biohack by consuming a cup of coffee. Then lay down for a 10- to 20-minute nap, which is the optimal rest time to avoid deep sleep7 and also the approximate time it takes for caffeine to kick in. You should wake up feeling refreshed, energized, and less likely to rely on food for fuel.
Another tool for integrating more rest into your day is known as NSDR, or “non-sleep deep rest.” This term is the modern-day equivalent of Yoga Nidra,8 which involves resting during a guided body awareness practice. This type of rest reduces stress and cortisol levels, which in turn can reduce belly fat9 and provide you with the energy required to achieve your bigger health goals.
“If you have a habit of disrespecting consistent sleep time habits, you create momentum in the wrong direction and will struggle to achieve basic health and fitness goals.”
Withings Sleep provides sleep cycle analysis (deep, light, and REM), heart rate tracking, and snore detection. It offers easy setup and automatic sync to the Health Mate app through Wi-Fi. Additionally, it integrates with IFTTT for customized scenarios like adjusting lights and thermostat based on your sleep schedule.
The Apollo™ wearable enhances well-being using touch sensations. Apollo Vibes™, its soothing vibrations, create higher energy levels and focus, and lower vibrations reduce stress and induce relaxation for an improved mood and overall state.
The Oura Ring, despite its small size, is a powerful wearable that stands out for its style and rich features. It offers precise monitoring of sleep, activity, recovery, temperature trends, heart rate, stress, and more, making it a highly accurate and innovative device.
Experience the ultimate sleep with the Dock Pro Sleep System. This advanced solution provides rapid cooling and warming for consistent temperature control throughout the night. Add the conforming thermal mattress topper for added comfort. Enjoy automatic temperature adjustments for an optimized sleep experience.
How Does Sleep Affect Fat Loss? This comprehensive guide delves into the fundamentals of fat loss, highlighting the crucial role sleep plays in achieving your weight loss goals. Learn about the mechanisms behind sleep’s impact on fat loss and discover practical recommendations for optimizing your sleep patterns to support your fitness journey.
In the midst of the fitness and health trends, Patrick stands out as a freelance science writer in the San Francisco Bay Area. With degrees in Athletic Training and Clinical Exercise Physiology, he has experience as a certified athletic trainer and strength and conditioning specialist. Now, as a teacher, Patrick’s goal is to simplify complex topics in human biology, making them accessible to everyone.
Discover the power of sleep in achieving wellness with insights from the country’s leading sleep expert. Dr. Breus’s research highlights how quality sleep contributes to weight loss, improved health, productivity, and happiness. Experience the connection between sleep and well-being for a healthier you.
Transform your sleep in just 3 days with “The Sleep Habit.” Whether you’re skeptical or committed, start by reading, taking the quiz, and making the suggested changes. Then, re-read and follow the steps for lasting results. Prioritize your health and well-being with better sleep.
“Sleep Smarter” by Stevenson offers simple strategies to unlock better sleep and overall health. The 14-Day Sleep Makeover includes creating a sleep-friendly environment, optimizing circadian rhythms, using proven sleep supplements, and practicing stress reduction and fitness.
1. Yannakoulia M, Anastasiou CA, Karfopoulou E, Pehlivanidis A, Panagiotakos DB, Vgontzas A, Sleep quality is associated with weight loss maintenance status: the MedWeight study, Sleep Med, June 2017;34:242-245, doi: 10.1016/j.sleep.2017.01.023, Epub 2017 Apr 13, PMID: 28476339: https://pubmed.ncbi.nlm.nih.gov/28476339/.
2. Ross KM, Graham Thomas J, Wing RR, Successful weight loss maintenance associated with morning chronotype and better sleep quality, J Behav Med, June 2016;39(3):465-71, doi: 10.1007/s10865-015-9704-8, Epub 2015 Dec 10, PMID: 26660638; PMCID: PMC4854772: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854772/.
3. Dr. Andrew Huberman, Toolkit for Sleep: https://hubermanlab.com/toolkit-for-sleep/.
4. Joanna A. Cooper, Screens and Your Sleep: The Impact of Nighttime Use, M.D. Sutter Health: https://www.sutterhealth.org/health/sleep/screens-and-your-sleep-the-impact-of-nighttime-use.
5. Eric Suni, How much sleep do we really need?, Sleep Foundation, August 29, 2022: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.
6. Clara Spars, The Nappuccino, The Stanford Daily, March 5, 2018: https://stanforddaily.com/2018/03/05/the-nappuccino/.
7. Jay Summer, Napping: Benefits and Tips, Sleep Foundation, February 23, 2023: https://www.sleepfoundation.org/sleep-hygiene/napping.
8. Pandi-Perumal SR, Spence DW, Srivastava N, Kanchibhotla D, Kumar K, Sharma GS, Gupta R, Batmanabane G, The Origin and Clinical Relevance of Yoga Nidra, Sleep Vigil, 2022;6(1):61-84, doi: 10.1007/s41782-022-00202-7, Epub 2022 Apr 23, PMID: 35496325; PMCID: PMC9033521: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9033521/.
9. Stress, Cortisol and Abdominal Fat, The American Institute of Stress: https://www.stress.org/stress-cortisol-and-abdominal-fat.
Although eating out can be fun sometimes, the healthiest people tend to be those who prepare most meals at home. Biohackers should aim to use more nutritious, whole foods, and less unhealthy oils, while eating slower, too.
Cooking at home can lead to healthier, slower eating — and may make it easier to maintain a healthy weight. Research demonstrates that cooking dinner at home usually results in enjoying a healthier diet compared to eating at restaurants or buying pre-made takeaway cuisine.1
When in the comfort of your home, you have less reason to rush and more time to enjoy your food. When you eat slower, ghrelin (the “hunger hormone” produced in your stomach) is reduced.2 You feel satisfied for a longer period of time and are less likely to be tempted by high-calorie snacks.
One longitudinal study actually demonstrated that eating slowly can aid in preventing obesity while reducing body-mass index and waist circumference.3 With all of this in mind, it seems like slow eating truly may be one of the simplest, most effective biohacks for weight.
Home cooking can also go hand-in-hand with another biohacking practice: meal preparation.4 By preparing your meals in advance, you can plan and freeze healthy, balanced meals to be enjoyed on days when you’re too tired to cook. Those who participate in this practice have lower odds of being overweight or obese.5
Still, grocery shopping can be its own obstacle to weight management. Choosing the wrong foods at the grocery store can be truly detrimental to your health, which is why writing and sticking to a shopping list of healthy foods is the smartest way to go. Having a small, healthy snack before shopping can help you resist buying sugary, fatty processed foods.6 Always fill your cart with fresh produce, but wait until the end of your shopping trip. When you feel healthy about buying produce, grocery marketers hope you’ll give into the temptation of buying unhealthy foods in other parts of the store.7
“Like any skill, cooking gets easier as you do it more; every time you cook, you advance your level of expertise.”
“Instant Loss: Eat Real, Lose Weight” by Brittany Williams details her 125-pound weight loss journey through dietary changes. The book features 125 new recipes for the Instant Pot and air fryer, offering quick and family-friendly meals prepared in 30 minutes or less. It provides a practical approach to sustainable weight loss and healthier eating.
Explore longevity with 100 recipes from the Blue Zones in Dan Buettner’s book. Enjoy dishes like Sardinian Herbed Lentil Minestrone and Okinawan Sweet Potatoes, proven to enhance well-being. Complemented by practical tips, this collection brings the world’s healthiest communities to your table, promoting a longer, happier life through nourishing food.
The original DASH diet (Dietary Approaches to Stop Hypertension) was designed to lower blood pressure naturally, and it has since been shown to reduce the risk of various diseases, including cancer, stroke, heart disease, and diabetes. This proven approach also aids in weight loss and overall health improvement.
Unlock easy, healthy weight loss with Meal Prep for Weight Loss. Learn efficient meal planning, safety tips, and batch-friendly recipes for lasting results. Shop smart, cook once, and enjoy nutritious meals all week with step-by-step instructions and Mediterranean or DASH diet options. Simplify your journey to sustainable weight loss.
Unveil heart-healthy principles, AHA recommendations, and simple 5-ingredient recipes in the 1500-Day Recipes Cookbook. With a 30-day meal plan and budget-friendly options, enhance your heart health effortlessly. Suitable for all cooking levels, these tasty dishes make adopting a heart-healthy diet a breeze.
“The Skinnytaste Cookbook” by Gina Homolka presents 150 recipes, including 125 new dishes and 25 favorites, tailored for weight loss without sacrificing flavor. With detailed nutritional info and captivating photos for every recipe, it’s a valuable resource for home cooks aiming for both health and taste.
Streamline your cooking process with Paprika’s versatile features. Save recipes from websites or add your own. Create smart, aisle-sorted grocery lists. Monitor pantry items and plan meals using customizable calendars. Save favorite meal plans as reusable menus. Enjoy seamless cross-device synchronization for recipes, grocery lists, and meal plans.
Prepear simplifies recipe organization, meal planning, and grocery shopping. Save and categorize recipes in your Connected Cookbooks, accessible on any device. Carry your grocery list wherever you go – Prepear automatically generates it and lets you customize it. Even order groceries through the app for pickup or delivery, making cooking convenient and efficient.
Yummly, a smart cooking app, tailors to your preferences using AI. As you use it more, it refines suggestions based on your tastes. Set dietary preferences like vegetarian or keto for personalized recipe recommendations. It also accommodates allergies by excluding recipes with allergenic ingredients.
Discover over 600 plant-based recipes with the #1 Food & Drink App, endorsed by health professionals. From the creators of the acclaimed film Forks Over Knives, this app features recipes from 50+ chefs and adds new ones weekly. Perfect for a whole-food, plant-based lifestyle known to combat chronic diseases like heart issues and diabetes.
Eat This Much Pro simplifies meal planning for fitness and health pros, adding value to client services. Effortlessly create personalized, balanced meal plans in minutes, eliminating manual food selection. Customize plans and provide app access for clients to choose foods, access nutrition info, and manage shopping lists.
Carbon Diet Coach uses the knowledge of nutrition experts to help you achieve long-term results. With a clean and easy-to-use interface, Carbon Diet Coach only provides the tools necessary to reach your goals. It’s time to remove the fluff and allow you to focus on what truly matters.
Cooking at home has numerous health benefits. A study involving over 9,000 people found that those who cooked at home six or more times a week consumed 140 fewer calories daily, resulting in substantial weight loss over time. This practice can help combat the annual weight gain experienced by most adults, reducing the risk of heart disease, stroke, poor gut health, and depression. Additionally, those who cooked at home consumed significantly less sugar and fat, further contributing to improved health.
1. Wolfson JA, Bleich SN, Is cooking at home associated with better diet quality or weight-loss intention?, Public Health Nutr., June 2015;18(8):1397-406, doi: 10.1017/S1368980014001943, Epub 2014 Nov 17, PMID: 25399031; PMCID: PMC8728746: https://pubmed.ncbi.nlm.nih.gov/25399031/.
2. Hawton K, Ferriday D, Rogers P, Toner P, Brooks J, Holly J, Biernacka K, Hamilton-Shield J, Hinton E., Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate, Nutrients, December 27, 2018;11(1):50, doi: 10.3390/nu11010050. PMID: 30591684; PMCID: PMC6357517: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357517/.
3. Hurst Y, Fukuda H, Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data, BMJ Open 2018;8:e019589, doi: 10.1136/bmjopen-2017-019589: https://bmjopen.bmj.com/content/8/1/e019589.
4. Laferrère B, Can we measure food intake in humans?, Int J Obes (2023): https://doi.org/10.1038/s41366-023-01282-9, https://www.nature.com/articles/s41366-023-01282-9#citeas.
5. Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S, Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults, Int J Behav Nutr Phys Act, February 2, 2017;14(1):12, doi: 10.1186/s12966-017-0461-7, PMID: 28153017; PMCID: PMC5288891: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5288891/.
6. Headed to the grocery store? Try this one trick to avoid temptation, Association for Psychological Science, April 30, 2015: https://www.psychologicalscience.org/news/headed-to-the-grocery-store-try-this-one-trick-to-avoid-temptation.html.
7. Kim Hayes, 5 Tips to Avoid Grocery Store Manipulation, AARP, January 11, 2018: https://www.aarp.org/health/healthy-living/info-2018/grocery-store-tips-fd.html.
Your mind doesn’t always recognize when your body is dehydrated. In fact, dehydration can even trick your body into thinking you’re hungry when you’re not. Daily adequate water intake will help you feel fuller and improve your digestion.
Digestion would be impossible without water moving the nutrients and waste to where they need to go within the body. Water regulates body temperature, lubricates joints, and protects sensitive tissues.1 It also plays a major role in healthy weight management and reduction in waist circumference.2
Adequate hydration is associated with weight loss.3 Men should consume about 15.5 cups (3.7 liters) of fluids a day while women should drink 11.5 cups (2.7 liters).1 Although drinking water is the best for hydration, certain foods and other beverages can help you reach your daily intake goal. Also, we have good news: Despite outdated misconceptions, coffee, and other caffeinated drinks do not dehydrate you.5
When you’re properly hydrated, you’ll be more likely to lose body weight as you’ll feel fuller and your appetite can be suppressed. You’ll also enjoy the benefits of increased lipolysis4, which is the breakdown of fats through hydrolysis. Drinking enough water even boosts your metabolism and makes exercise feel easier.6
Never replace the water your body needs with high-energy drinks or alcoholic beverages. When compared to water, both are associated with higher body weight in study participants.2 Finally, the brain often mistakes the feeling of thirst for hunger, so drinking a glass of water before reaching for something to eat is a good way to hack your biology.5
“A good way to know if you’re drinking the water needed to stay healthy and drop excess weight is to keep a daily water journal.”
The Aǹalemma Wand is a portable device that transforms water into a super-charged state using Mother Water’s positive frequency. No batteries required, just swirl to mimic the coherent structure. It’s stable, durable, and offers a lifetime of use. Handle with care due to its delicate quartz composition.
The Rhino® Well Water with UV is a powerful filtration system for well water, lasting up to 5 years or 500,000 gallons. It eliminates contaminants, features UV sterilization, and includes upgrades like carbon media, pre-filters, and more. Enjoy cleaner water from every tap, with benefits for cooking, skin, and clothing. Aquasana’s efficient design ensures great-tasting water throughout your home.
Berkey® systems are effective countertop water filters that provide clean and delicious filtered water without the need for electricity or complex installation. Just pour water into the top chamber and dispense filtered water from the lower chamber. Enjoy cost-effective and convenient water filtration for your home.
Meet the Aarke Water Purifier – a glass and stainless steel filtration pitcher. It offers sustainability and hygiene with a refillable cartridge and Aarke filter granules. The innovative ReFilter System™ uses customized refill bags for minimal waste. Partnered with BWT for quality, it reduces chlorine, heavy metals, and limescale.
Hydrogen molecules, being the smallest, act as potent antioxidants, easily entering cells to neutralize stress. This is achieved by infusing hydrogen gas into water, boosting its anti-inflammatory and antioxidant effects. Their H2 tablets are an efficient method to create hydrogen-rich water.
Litewater is the purest deuterium depleted water (DDW) available, with the lowest deuterium concentration. It offers a potent anti-aging strategy, allowing you to gradually reduce deuterium levels and maintain youthfulness effectively.
ENLIGHTEN electrolyte powder combines premium vegan ingredients for skincare benefits. With a single scoop, get daily electrolytes, plant-based omega-3s, and hydrating hyaluronic acid. Enjoy instant absorption and a refreshing coconut flavor with aloe vera and blue spirulina.
Enjoy the goodness of Guava with Salud Hydration + Immunity Drink Mix. It’s perfect for rehydration and contains Electrolytes, Coconut Water, Elderberry, and Wellmune® for immune health. Plus, it’s low in sugars compared to other brands. Stay refreshed and healthy!
H2 Infuse Molecular Hydrogen is designed for high hydrogen concentrations when mixed with water. It could aid in managing oxidative stress and mitochondrial health. With bioavailable magnesium, it might also support inflammation, cognition, and various bodily systems.
BUBS Naturals Hydrate or Die is a sugar-free electrolyte drink mix with 2000mg of natural electrolytes from sources like organic coconut water, Himalayan salt, and magnesium citrate. It ensures rapid hydration, recovery, and a balanced sodium-potassium ratio for effective hydration.
Cloud Water + CBD drinks offer a daily delight. Enjoy it over ice, mix in cocktails, make popsicles, or pair with your favorite foods. With 25mg of CBD, Cloud Water helps you feel like yourself in any situation.
Hydration Multiplier is a tasty, Non-GMO electrolyte drink mix with Cellular Transport Technology (CTT)®️ for rapid hydration. Each stick offers 3x the electrolytes of regular sports drinks plus 5 essential vitamins.
Get fast relief with DripDrop’s portable solution. These individually-wrapped sticks offer an effective alternative to IV therapy for mild to moderate dehydration. DripDrop ensures rapid fluid absorption for quick results.
Introducing HidrateSpark PRO, the smartest water bottle ever. It’s available in stainless steel for 24-hour cold retention and lightweight Tritan™ plastic. The LED sensor reminds you to drink and syncs with the app to track intake. Customize it with sizes, lids, and glow colors. Stay hydrated and connected!
Discover the LARQ Bottle PureVis™ – a revolutionary self-cleaning water bottle with built-in purification. Powered by PureVis technology, it eradicates up to 99%* of bio-contaminants, including E. coli, from both your water and the bottle itself. Stay refreshed and worry-free! Experience ultimate peace of mind with the LARQ Bottle PureVis™ – the world’s first self-cleaning water bottle that ensures your hydration is safe and pure.
Stay energized wherever you are with the Tylt Power Bottle. This 17-ounce water bottle not only keeps your drinks cold for up to 36 hours or hot for up to 14 hours, thanks to its double-layered, vacuum-insulated design, but it also features a built-in power bank capable of charging your phone twice over. Stay refreshed and powered up on the go with this versatile accessory.
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1. Water: How much should you drink every day?, Mayo Clinic Staff, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
2. Indira Paz-Graniel, Nerea Becerra-Tomás, Nancy Babio, Lluís Serra-Majem, Jesús Vioque, María Dolors Zomeño, Dolores Corella, Xavier Pintó, Aurora Bueno-Cavanillas, Josep A. Tur, Lidia Daimiel, M. Angeles Zulet, Antoni Palau-Galindo, Laura Torres-Collado, Helmut Schröder, Ignacio Manuel Gimenez-Alba, Mariela Nissenshon, Ana Galera, Blanca Riquelme-Gallego, Cristina Bouzas, Víctor Micó, J. Alfredo Martínez, Silvia Canudas, Olga Castañer, Z. Vázquez-Ruiz, Jordi Salas-Salvadó, Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population, Clinical Nutrition, Volume 40, Issue 6, 2021, Pages 3982-3991, ISSN 0261-5614: https://doi.org/10.1016/j.clnu.2021.05.014. https://www.sciencedirect.com/science/article/pii/S0261561421002648.
3. Rebecca Muckelbauer, Giselle Sarganas, Anke Grüneis, Jacqueline Müller-Nordhorn, Association between water consumption and body weight outcomes: a systematic review, The American Journal of Clinical Nutrition, Volume 98, Issue 2, August 2013, Pages 282–299: https://doi.org/10.3945/ajcn.112.055061.
4. Thornton SN, Increased Hydration Can Be Associated with Weight Loss, Front Nutr., June 10, 2016, 10;3:18, doi: 10.3389/fnut.2016.00018, PMID: 27376070; PMCID: PMC4901052: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/.
5. Killer SC, Blannin AK, Jeukendrup AE, No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population, PLoS One, January 9, 2014;9(1):e84154, doi: 10.1371/journal.pone.0084154, PMID: 24416202; PMCID: PMC3886980: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/.
6. Yes, drinking more water will help you lose weight, John Hopkins University, January 15, 2020: https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/.
You don’t have to sit still for this biohack. Scientists studied fidgeting and discovered that micro-movements add up when it comes to losing weight. As the old saying goes, success truly can be found in the smallest of things.
If you’ve always felt like you’ve had nervous energy to burn, here is some news to keep you moving: Fidgeting is known to be a biohack for maintaining a healthy weight. Scientifically referred to as NEAT, or non-exercise activity thermogenesis, fidgeting can help you burn hundreds of calories a day1 without demanding any extra time from your schedule.
Fidgeting is defined as the portion of daily energy expenditure that results from spontaneous physical activity that isn’t specifically voluntary exercise.2 This includes tapping your leg under the table, twirling your hair with a finger, or persistently clicking a ballpoint pen.
It’s well known that a sedentary lifestyle is correlated to obesity.3 NEAT can be part of the solution as it provides a way to expend energy even in the middle of a long work meeting. Researchers have found that people who fidget with a leg bar under the table or in a fidget-promoting chair burn significantly more calories than those in a normal office chair. Fidgeting burns about the same amount of energy and results in the same heart rate as walking 2 miles an hour.4
The more you fidget, the more calories you will burn. One study demonstrated that this unplanned, unstructured, low-level physical activity makes the body go beyond a person’s resting metabolic rate. With time, the study showed you can even raise your RMR; higher RMR is associated with leaner people.5
Other forms of fidgeting include toe tapping, eye blinking, shifting weight from side to side, and fingernail tapping.3 Many people fidget with the lower half of their bodies, as this practice can help bring blood flow to the legs and reduce the risk of atherosclerosis.6
“Simply moving around a lot, even if those are subtle movements, greatly increases the amount of energy that you burn.”
Enhance your core strength and posture with the Gaiam 16″ Balance Disc. Place it on any chair for added instability, engaging your core muscles while you sit. This inflatable disc offers adjustable firmness, adapting to your fitness needs and comfort. Perfect for meditation or strengthening exercises both in and out of your chair.
Introducing the Rizzle: a large fidget toy for adults that’s fast, fluid, and fun. Discreet for office and classroom use, it helps manage symptoms associated with ADHD, Autism, and more. Reducing anxiety while boosting focus, the Rizzle features interlocking rings and aluminum rollers for a satisfying tactile experience.
Discover relaxation and tranquility in the palm of your hand with the ONO™ Roller, designed to alleviate stress and anxiety through its sleek, satisfying, and engaging design. Crafted from premium aircraft-grade aluminum, its sleek design and satisfying weight provide a calming tactile experience that you won’t be able to resist.
Intelligent alien life has captivated human civilization for centuries, given the vastness of the universe. With billions of galaxies, the possibility of extraterrestrial life is intriguing. Alien Thinking Putty embodies this curiosity, with its intergalactic green hue and magnetic properties.
“Can you figure it out?” is a simple yet highly addictive game with easy swipe controls. Your objective in this game is to make the fidget spinner spin as many times as possible. No special skills are needed; all you have to do is swipe with precision to achieve the highest score. It’s a fun and challenging game that will keep you engaged as you strive to beat your own records and achieve the best spin count possible.
Step into the world of Fidget Toys Trading to unwind and relieve stress. This game offers ASMR triggers, straightforward mechanics, various stress-relieving toys, numerous levels, and endless fun in one package. Put your fidgets up for trade to aim for doubling your profit, compete against others, discover new toys, and expand your collection, from classic pop-its to cutting-edge gadgets. Dive into hours of relaxation and entertainment with these soothing stress-relief tools.
1. Fidgeting, Moving Around Key To Why Some Don’t Gain Weight, Science Daily, January 19, 1999: https://www.sciencedaily.com/releases/1999/01/990119080449.htm.
2. Von Loeffelholz C, Birkenfeld AL, Non-Exercise Activity Thermogenesis in Human Energy Homeostasis, Updated November 25, 2022, In: Feingold KR, Anawalt B, Blackman MR, et al., editors, Endotext [Internet], South Dartmouth (MA): MDText.com, Inc.; 2000: https://www.ncbi.nlm.nih.gov/books/NBK279077/.
3. James A. Levine, Mark W. Vander Weg, James O. Hill & Robert C. Klesges, Non-Exercise Activity Thermogenesis, January 26, 2006, Arteriosclerosis, Thrombosis, and Vascular Biology, 2006;26:729–736: https://doi.org/10.1161/01.ATV.0000205848.83210.73, https://www.ahajournals.org/doi/10.1161/01.atv.0000205848.83210.73.
4. Koepp GA, Moore GK, Levine JA, Chair-based fidgeting and energy expenditure, BMJ Open Sport Exerc Med. 2016 Sep 1;2(1):e000152, doi: 10.1136/bmjsem-2016-000152, PMID: 27900194; PMCID: PMC5117084: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117084/.
5. Chung N, Park MY, Kim J, Park HY, Hwang H, Lee CH, Han JS, So J, Park J, Lim K, Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure, J Exerc Nutrition Biochem, June 30, 2018 ;22(2):23-30, doi: 10.20463/jenb.2018.0013, PMID: 30149423; PMCID: PMC6058072: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/.
6. Takuma Morishima, Robert M. Restaino, Lauren K. Walsh, Jill A. Kanaley, Paul J. Fadel & Jaume Padilla, Prolonged sitting-induced leg endothelial dysfunction is prevented by fidgeting, American Journal of Physiology, July 1, 2016: https://doi.org/10.1152/ajpheart.00297.2016, https://journals.physiology.org/doi/full/10.1152/ajpheart.00297.2016.
Yoga practitioners follow traditional breathwork practices known as pranayama to activate the parasympathetic nervous system, calming the mind and improving digestion. Other methods of conscious breathing can be used as well.
You may be surprised to learn that missing mass from weight loss doesn’t get excreted out through the gastrointestinal tract, nor does it turn into heat or energy. Scientists have discovered that we actually breathe out our excess fat.1
Humans experience around 25,000 cycles of inhalation and exhalation a day,2 but most of those breaths are done unconsciously. A conscious and regular breathwork practice can help with weight management and reduce stress, countering the misconception that weight is simply a function of “energy in, energy out.3”
Some breathwork practices, such as pranayama in yoga, are designed to stoke the fire within. Kapalbhati4, which translates to “skull shining breath,” is so powerful that some practitioners will sweat because of the breathwork alone. Another example of a strong and challenging breathwork routine has been popularized by Wim Hof.5
Other breathwork methods will help relax the body, improve digestion, and slow the body’s stress response by supporting the parasympathetic nervous system.6 Conscious, diaphragmatic breathing facilitates relaxation. This enables better stress management, which is directly associated with healthy body-mass index levels.7
Researchers discovered a specific type of breathing, known in Japan as senobi, which can promote significant weight loss in obese people.8 You can practice senobi by breathing in for three seconds and breathing out strongly for seven seconds. Do this while standing for 2 to 10 minutes each day.9
“We have quite literally under our nose one of the most powerful performance-enhancing drugs available that is completely free.”
Kapalbhati offers both relaxation and weight loss benefits. This practice aids in detoxification and overall body enrichment. Here’s why incorporating regular kapalbhati into your routine is beneficial.
Established in 1918 by yogi Shri Yogendra Ji, The Yoga Institute is the world’s first yoga center. With life-changing courses, and over 100,000 trained teachers globally, offering solutions for modern challenges.
Tim Anderson, co-author of the Original Strength series, discusses a simple reset technique for reducing body fat. He addresses common breathing patterns and provides guidance on improving diaphragmatic breathing.
Wim Hof’s powerful message resonates: “You can achieve the impossible. Enhance your mental and physical well-being, conquer ailments, and thrive under stress.” In “The Wim Hof Method,” he unveils an approach for all, regardless of age or health status, to amplify strength, vitality, and joy.
Journalist James Nestor explores global breathing practices to unravel the causes of dysfunction and their remedies. From ancient sites to modern labs, Nestor reveals unconventional insights and teams up with researchers to challenge established norms and test age-old techniques.
In this book, author Lutz Schneider explores the vital relationship between oxygen and the body, emphasizing how increasing oxygen intake can boost health, fitness, and overall well-being. Schneider shares his scientifically-backed insights.
“The Oxygen Advantage” by Patrick McKeown offers science-backed breathing techniques, including the Body Oxygen Level Test (BOLT) for oxygen assessment. It introduces light breathing exercises and high-altitude training simulations used by athletes and Navy SEALs to enhance endurance, aid weight loss, and boost cardiovascular fitness through increased red blood cell count and improved oxygen delivery.
In our modern, fast-paced world, people frequently overlook a fundamental aspect of their well-being: proper breathing. Surprisingly, even those who prioritize physical health often neglect this crucial element. Efficient breathing isn’t just a health essential; it’s a potent biohack. It can enhance overall wellness, decrease the risk of injury, and optimize performance, even in intimate situations.
“Exhale” by Breathwork coach Richie Bostock offers over forty breath exercises to optimize your well-being. These techniques, influenced by scientific research, ancient cultures, and Navy SEAL practices, provide solutions for various life challenges such as stress, anxiety, energy enhancement, improved sleep, creativity, hangovers, and athletic performance. Mastering these conscious breathing methods can transform your overall health and performance.
Breathwrk simplifies stress relief, energy boost, focus enhancement, endurance improvement, and quick sleep onset. Through science-backed breathing exercises and classes, you can experience results in just 60 seconds.
Othership is a music-infused breathwork app for state transformation. In as little as 60 seconds or up to 60 minutes, it helps you regulate your nervous system across your mental, emotional, and energetic dimensions.
The official Wim Hof Method app is your key to improved well-being. It offers daily exercises like focused breathing, cold exposure, and mindset practices. These routines lead to more energy, less stress, better sleep, and faster recovery for a stronger and healthier life.
1. Fiona Macdonald, This Is Where Body Fat Actually Goes When You Lose Weight, Science Alert, February 17, 2018: https://www.sciencealert.com/where-body-fat-ends-up-when-you-lose-weight.
2. James Nestor, Breath: https://www.mrjamesnestor.com/breath-book.
3. Meerman R, Brown A J, When somebody loses weight, where does the fat go?, BMJ 2014;349 :g7257 doi:10.1136/bmj.g7257: https://www.bmj.com/content/349/bmj.g7257.
4. Natasha Noel, How To Do Kapalbhati | Pranayama| Breathing | Breath Control, 2019: https://www.youtube.com/watch?v=bY00OwIjPj8.
5. Wim Hof, Method Breathing Exercises: https://www.wimhofmethod.com/breathing-exercises.
6. Parasympathetic Nervous System (PSNS), Cleveland Clinic: https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns.
7. Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C, Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial, J Mol Biochem, 2018;7(2):78-84, Epub, October 3, 2018, PMID: 30568922; PMCID: PMC6296480: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296480/.
8. Sato K, Kawamura T, Yamagiwa S, The “Senobi” breathing exercise is recommended as first line treatment for obesity, Biomed Res, August, 2010;31(4):259-62, doi: 10.2220/biomedres.31.259. PMID: 20834183: https://pubmed.ncbi.nlm.nih.gov/20834183/.
9. WaysAndHow, Simple Japanese Breathing Method for Weight Loss – Japanese Weight Loss Solution, 2019: https://www.youtube.com/watch?v=ebYuYq37vFM.
Throughout many countries in South America, people drink this type of tea from special gourds all day long. Not only does it have less caffeine than a cup of coffee, but it is also proven to help with weight loss, making every sip worth it.
Although one study found that drinking four cups of coffee a day could result in a 4% reduction in body fat,1 this level of caffeine intake makes most people jittery. Switching from coffee to yerba mate leaves you with the benefits of caffeine2 without the side effects.
Yerba mate, an herbal tea popular primarily throughout South America, can be enjoyed cold or hot. Traditionally, it’s steeped in a gourd-shaped cup, also called a mate, and sipped through a filtered metal straw known as a bombilla. A cup of yerba mate has about 70 mg of caffeine, compared to 120 mg in a cup of coffee and 25 mg in a cup of green tea.3
Studies have consistently associated yerba mate with reduction in body fat mass, percentage of body fat, and waist-to-hip ratio.4 Yerba mate slows gastric emptying by up to 58%, enhancing the feeling of satiety and thus, reducing snack cravings.5 The drink can also improve a person’s mood,6 which can help with achieving weight-related goals.
While the beverage can be enjoyed throughout the day, it may work best for weight loss around the same time as fat-burning exercises.7 This combination increases fat oxidation during moderate, steady-state intensity exercises like running, cycling, or swimming. You can enjoy the beverage before or after your workout, and it offers a slight reduction in heart rate.
If the taste of this beverage is too harsh on your tastebuds, you can take green mate extract for similar results. One study found that the extract version of the drink reduced body fat after six weeks.8
“Since it contains caffeine, it’s important not to consume too much yerba mate tea or consume it too close to bedtime.”
Create an elegant yerba mate experience with My Mate World’s Gourds and Bombillas set, complete with two organic yerba mate bags. Fill your gourd following the traditional rule of two-thirds with yerba mate, leaving a slight slope at the bottom for the bombilla. Enjoy your mate in style.
Yerba Crew has carefully selected a range of Yerba Mate brands, each offering a unique flavor profile and production approach. They cater to individuals of all experience levels, whether newcomers to Yerba Mate or seasoned connoisseurs, ensuring there’s an option for everyone to enjoy.
Go Yerba Mate provides top-quality Premium Organic Yerba Mate, 100% smoke-free, and certified organic. Crafted from large leaf cuts with no dust, aged for over 24 months, it boasts a robust and traditional flavor. Originating in Brazil and packaged in the USA, it ensures an exceptional yerba mate experience.
Makesy presents Organic Yerba Mate Powder, a potent powdered extract infused with caffeine and antioxidants, renowned for their hair-supporting properties. This versatile product can elevate various skincare creations like masks, scrubs, creams, and more, making it a valuable asset in personal care routines.
Balibetov Yerba Mate offers a 100% organic, gluten-free, and vegan blend. This naturally caffeinated Yerba Mate Tea supports immunity, enhances focus, and combats stress with its antioxidant-rich properties. Cultivated in Brazil with a commitment to premium quality, fair trade, and environmental preservation. Enjoy its benefits traditionally or in creative methods.
EcoTeas presents Holy Mate, a unique fusion of herbal traditions. This exceptional blend combines unsmoked yerba mate for long-lasting stimulation, the stress-reducing qualities of Tulsi to combat cortisol, and a hint of peppermint to introduce a refreshing note to the mix. Experience the harmonious balance of flavors in Holy Mate as it invigorates your senses and helps you find your daily calm.
YACHAK Organic Yerba Mate offers a centuries-old tradition in a convenient can, sourced from Brazilian farmers, providing 165mg of natural caffeine per serving to fuel your day.
AMAZ Organic Sparkling Yerba Mate+ Adaptogens is a gluten-free, organic, and zero-calorie sparkling functional tea infused with adaptogens and super plants. Each serving contains 80mg of caffeine and is available in three flavorful options. Enjoy a healthy and refreshing beverage with 0 sugar.
The TOAK® Yerba Mate Refill Cap-Pack offers convenience and sustainability. It includes twenty-four Vessl® closures in three flavors: Raspberry, Pineapple Coconut, and Berry Basil. These portable closures fit TOAK Reusable Bottles for on-the-go adventures, reducing plastic waste. Make an eco-friendly choice!
Guayaki offers a vibrant energy infusion called Tropical Uprising, blending yerba mate with the tropical flavors of mango and pineapple, enhanced by a hint of hibiscus. Each can contains a mere 60 calories, providing a refreshing and low-calorie tropical taste experience.
Bellocq Tea recommends savoring Yerba Mate in the traditional South American way, using a handcrafted, hollow calabash gourd* and bombilla. Over time, the gourd develops unique characteristics, enhancing each drinking experience.
The Stainless Steel Straw by Matero offers a sustainable and reusable alternative to single-use plastic straws. Made from durable stainless steel, this straw is designed to last and can be used for a wide range of beverages. Say goodbye to disposable plastic straws and make an eco-friendly choice with Matero’s Stainless Steel Straw.
1. Four cups of coffee a day associated with modest loss of body fat, Harvard School of Public Health: https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/.
2. Tabrizi R, Saneei P, Lankarani KB, Akbari M, Kolahdooz F, Esmaillzadeh A, Nadi-Ravandi S, Mazoochi M, Asemi Z, The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials, Crit Rev Food Sci Nutr., 2019;59(16):2688-2696, doi: 10.1080/10408398.2018.1507996, Epub, October 18, 2018, PMID: 30335479: https://pubmed.ncbi.nlm.nih.gov/30335479/.
3. Why You Should Ditch Coffee for Yerba Mate, Mate Libre, May 3, 2022: https://matelibre.com/blogs/news/yerba-mate-vs-coffee.
4. Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW, Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial, BMC Complement Altern Med, September 25, 2015;15:338, doi: 10.1186/s12906-015-0859-1, PMID: 26408319; PMCID: PMC4583719: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583719/.
5. Appetite Suppression Effects of an Herbal Combination of Yerba maté, Guarana, Damiana (YGD), and 12 Other Herbal Components, Versus YGD Supplementation Alone (YGD): https://clinicaltrials.gov/ct2/show/NCT02185638.
6. Alkhatib A, Atcheson R. Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise, Nutrients, August 15, 2017; 9(8):882. doi: 10.3390/nu9080882, PMID: 28809814; PMCID: PMC5579675: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579675/.
7. Alkhatib, A., & Atcheson, R., Effects of Yerba Maté ingestion on fat utilisation during prolonged moderate intensity exercise, Proceedings of the Nutrition Society, 2015, 74(OCE5), E297, doi:10.1017/S0029665115003444: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/effects-of-yerba-mate-ingestion-on-fat-utilisation-during-prolonged-moderate-intensity-exercise/DD382133AD0680A1097FC1374F8AA8D0.
8. Hwa Jung Kim, Jeongah Ko, Charlotte Storni, Hong Ji Song, Young Gyu Cho, Effect of green mate in overweight volunteers: A randomized placebo-controlled human study, Journal of Functional Foods, Volume 4, Issue 1, 2012, Pages 287-293, ISSN 1756-4646: https://doi.org/10.1016/j.jff.2011.12.005, https://www.sciencedirect.com/science/article/pii/S1756464611001113.
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Dr. James DiNicolantonio is an esteemed researcher, nutraceutical expert, and prominent advocate for cardiovascular health. He advances that enhancing one’s nutrition is fundamental in preventing cardiovascular disease.
Dr. DiNicolantonio’s beliefs are supported by his extensive research, with over 200 published works in renowned journals, including the Journal of American Medical Association (JAMA). He also serves as an associate editor of the British Medical Journal (BMJ) Open Heart and advises other publications. He has delivered keynote speeches at several conferences, discussing his work and sharing biohacking strategies to improve heart health. Dr. DiNicolantonio has also contributed his expertise to formulating health policies. He has authored books on cardiovascular health and nutrition and has been featured on CNN, NBC News, The Doctors, and the Dr. Oz Show.
To promote evidence-based nutrition research, Dr. DiNicolantonio continues to share his knowledge through his website and YouTube channel, inspiring people to take proactive measures towards improving their heart health.
Davinia Taylor is a versatile English actress who has also gained popularity as a fitness expert, best-selling author, wellness leader, and health biohacker. She is best known for her portrayal of Jude Cunningham in the long-running soap Hollyoaks and has also appeared in Soul Patrol and Dark Realm.
Apart from her successful acting career, Davinia is an ardent health enthusiast. She is the founder of WillPowder, a company that offers natural supplements and a supportive community to address brain fog and poor eating habits. WillPowder’s range of biohacking supplements helps to boost energy, reduce inflammation, and improve mood.
Davinia has authored books on holistic health and lifestyle hacks for balancing hormones, which have earned her recognition from various media outlets such as Glamour Magazine UK, The Daily Express, London Business Magazine, and The Sun. She hosts the “Hack Your Health” podcast and also shares her expertise on Instagram.
Discover groundbreaking approaches and strategies in biohacking to optimize weight loss.
Journaling allows you to track your food intake, emotions, and progress, providing valuable insights into patterns and triggers that may affect weight loss. By keeping a journal, you can identify areas for improvement, make conscious choices, and develop a deeper understanding of your body’s responses to different habits.
Quality sleep is crucial for weight loss as it regulates hormones related to appetite and metabolism. Biohacking sleep involves creating a consistent bedtime routine, optimizing sleep environment, and practicing relaxation techniques to enhance sleep quality and support healthy weight management.
Cooking at home allows you to control the quality and ingredients of your meals. By preparing whole, nutrient-dense foods, you can avoid processed ingredients, excessive added sugars, and unhealthy fats often found in restaurant or packaged meals, promoting weight loss and overall well-being.
Staying adequately hydrated supports metabolism, aids digestion, and helps regulate appetite. Biohacking water intake involves drinking enough water throughout the day, ensuring proper hydration for optimal bodily functions, and potentially using strategies like drinking water before meals to promote satiety.
Fidgeting, or engaging in small, purposeful movements throughout the day, can increase energy expenditure and promote calorie burn. Incorporating fidgeting habits, such as tapping your foot, standing up regularly, or using a standing desk, can help counteract the sedentary effects of prolonged sitting and support weight management.
Certain breathwork techniques, like deep belly breathing or specific pranayama exercises, can activate the parasympathetic nervous system, reduce stress, and improve digestion. By reducing stress-induced overeating and optimizing nutrient absorption, breathwork can positively impact weight loss efforts.
Chronic stress can hinder weight loss efforts by increasing cortisol levels, promoting cravings, and affecting metabolism. Incorporating stress management techniques like meditation, mindfulness, or engaging in hobbies can reduce stress, support emotional well-being, and create a positive environment for successful weight loss biohacking.
Yerba mate can be seen as a potential weight loss aid. Yerba mate contains compounds that may boost metabolism, increase energy expenditure, and promote fat oxidation. As part of a healthy lifestyle, incorporating yerba mate in moderation may complement weight loss biohacking efforts.
Discover how biohacking your habits can transform your weight loss journey, creating healthy routines that support your goals.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
The Model Health Show, hosted by Shawn Stevenson, is a captivating and informative podcast that delves into various health and fitness subjects.
With a blend of expertise and entertainment, Shawn simplifies complex health issues, empowering listeners to overcome challenges.
From weight loss to sleep problems, hormones to biohacking, no health topic is off-limits. Shawn’s episodes, akin to “masterclasses,” provide cutting-edge insights from the forefront of health research, going beyond traditional teachings.
With style, humor, and genuine care, The Model Health Show offers transformative health knowledge to help listeners live their best lives ever.
Noom is a behavior change platform that utilizes psychology, technology, and human coaching to foster lasting health habits. With evidence-based approaches like cognitive behavioral therapy (CBT), Noom helps users develop sustainable behaviors. It goes beyond weight management, addressing conditions such as stress, anxiety, hypertension, and diabetes.
By combining cutting-edge technology and personalized coaching, Noom supports users on their health journeys. Their mission is to empower as many people as possible to live healthier lives through behavior change.
By leveraging behavioral psychology, Noom acts as a biohack, equipping individuals with the tools and wisdom to build positive, long-lasting habits for improved well-being.
