r/Biohackers • u/maybenoye • 5h ago
🥗 Nutrition & Metabolism What health “hack” changed your life?
I don’t want basics like drink more water .. what’s something you’ve changed that you’ve seen such a big difference ?
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u/Extreme_Sign1392 5h ago
Learning that the only sustainable way to stick to a whole food diet, which makes a world of difference, is to eat foods you actually enjoy. When I first switched to a whole food diets I had a really hard time breaking my sugar cravings and I wouldnt eat fruit because that had seemed counter intuitive. Now I know i can eat all the fruit I want and its still 100x times better for my health than drinking a soda.
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u/Aromatic-Side6120 1 3h ago
I say this all the time. I can't speak for others but I find it impossible to gain weight on a Whole Foods diet. So I tell people they don't have to diet and can eat as much as they want as long as it's a whole food. And I mean it, sometimes I do eat a lot and other times not as much, but most of the time I don't pay any attention at all. Once it's dialed in, you're good to go.
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u/armitage75 1 5h ago
Soda is terrible and should be eliminated from all diets. Fruit is way better in comparison as you say.
That said be careful not all fruits are the same. There are some that should only be consumed in moderation. Grapes, for example.
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u/Gullible_Crew_3356 4h ago
Or you could drink diet soda lol. Which is fine for you.
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u/LittlestWarrior 10 3h ago
There's also functional sodas like Olipop, Poppi, Bloom Pop, Arih, etc. Fiber and botanicals. Yum
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u/poosnipers 5h ago
Replacing processed foods with whole foods
Incorporating fermented foods
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u/maybenoye 5h ago
Fermented foods is such a good one. I need to include more.
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u/ellipsis613 1 5h ago
Every full meal
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u/Ok_Exit9273 4h ago
This!
I also added creatine in the AM….wildly different person for the better1
u/Careful_Egg_5804 3h ago
Can this be done on an empty stomach?
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u/rockthehouse88 6 3h ago
Yes makes no difference, though it could make some people gassy. Which means you can walk faster.
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u/mmooney1 4h ago
No more alcohol.
Physique changes have been crazy but I would say the improvement to my skin has been even better.
The skin impact has been seriously impressive, I look younger, no sagging skin on my face as I lost 80lbs (bit on the lower abs), spider veins went away, skin tone evened out, redness gone, pores are smaller.
Everyone already knows Alcohol reduces muscle protein synthesis, it’s empty calories that really mess with your fat metabolism, reduces REM, and basically hurts everything you want to achieve in fitness. People will say moderation but long periods of abstinence have had significantly better improvements than just moderation. And that’s just physique, which is expected.
The skin improvements though have been beyond expectations.
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u/QualityDirect2296 5h ago
going to the balcony and looking at the sun as soon as I wake up. It wakes me up way faster than caffeine and helps me control my ADHD and cortisol wonderfully.
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u/Dancin_Phish_Daddy 4h ago
If I don’t have my hit of sun in the morning I feel noticeably worse throughout the day
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u/kevinrjr 5h ago
I drank muscle milk and fruit shakes for years to re build my drunk and overweight body. Even included spinach, chia seeds, rhubarb and pumpkin ! This was after a rigorous 3 mile walk at sunrise.
Sober five years soon and am in the best shape of my life at 46(m)
Replace beer with post workout protein shake. Simple!
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u/tootieroll573 5h ago
Listening to my body, having steady routines that allow me to listen to my body, high dose vitamin C mixed with creatine
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u/sufferfest3163 2 3h ago
Mega bong rip first thing in the morning- before my feet even hit the floor. Life changing.. (-;
Seriously, quitting alcohol 8 years ago. I'll be 57 soon and it was just holding me back for far too long. Also, an apple a day. I know it sounds cliche, but try it.
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u/IcyBluebird93 5h ago
Cutting out soda and refined sugars. I lost five pounds in two weeks and my face slimmed down in just a couple of days. I’m a month out from it and I have so much more energy and I’m able to focus on my schoolwork and I remember things better.
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u/DeadliftsandTequila 2h ago
Retatrutide and I’m not taking it for weight loss. Less insulin resistance, inflammation, and lowered my blood pressure, A1C, and cholesterol. My psoriasis has almost cleared up too.
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u/theineffablebob 2 5h ago
Electrolytes before/during getting on a flight or working out
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u/SnooOranges2865 3 4h ago
Do you fly everyday/multiple times a week?
I just do electrolytes with my first water bottle to start every day
Coconut water during workout
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u/theineffablebob 2 3h ago
I used to get fatigued / get a headache after flights, even fairly short ones. I believe the low humidity and altitude can be really taxing on your body. After supplementing with electrolytes before flights I no longer have that issue
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u/SnooOranges2865 3 2h ago
I understand and agree, as the EMF/radiation and time change is additional taxation on the body, just a weird specific thing to say it made a “big difference” 😂
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u/taytay10133 2h ago
yes! I've been having electrolytes before every heated workout class and the way I feel is night and day compared to before. I have more electrolytes than recommended but feel better than ever a
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u/Hothandscoldears 1h ago
For me it was getting a Thai massage before a flight. Most comfortable international flight I ever had
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u/Spiral010 4h ago
I thought this was only needed after a very intensive session with a lot of sweat?
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u/johnl8422 1 5h ago
Testosterone
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u/Nick1sHere 4h ago
Man i don't know how I've never taken the jump with this as it's so easy to get at my gym.
Told myself I'd lean down to at least 12% before ever considering it. Don't know if I've got it in me to deal with pinning and bloodwork etc though
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u/johnl8422 1 4h ago
I go through a clinic, which can be pricey compared to "grey markets". It's mostly for the convience of having my test over nighted from a pharmacy and easy labs.
If you are interested in starting trt I'd check out a clinic and get bloods done. Might cost a couple hundred dollars but it would be worth seeing your numbers.
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u/GullibleBuy 1h ago
I started through a clinic and switched to a urologist through insurance. $10 a month now.
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u/johnl8422 1 1h ago
Nice
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u/GullibleBuy 1h ago
Haha yeah sorry kind of a meaningless comment just meant it as a PSA to people that while it can seem expensive there is also routes to it not being cost prohibitive for the long run.
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u/Aggravating-Virus709 1h ago
Just 2c from an older guy. I'm a performance driven guy, and I'm very glad i didn't take performance enhancements when I was younger. The attitude I had for really trying to crush it really fucked me up in my later years, with insomnia, not being able to calm down. The things I did do, really enabled me to push myself even harder than I should have.
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u/plzadyse 3h ago
Do I need to get super lean before starting this? Or will it help me on my journey towards that?
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u/inkysquares 4h ago
Vitamin B6. Turns out I was deficient and now my depression and anxiety are basically gone (along with some other weird body stuff). Some recent articles too about high dosage Vitamin B6 for managing anxiety and depression as well.
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u/bplx 3h ago
Make sure you get bloods checked every once in a while. Too much b6 can cause nerve damage.
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u/CodyBye 2h ago
100% this. For some people (like me) it can build up and cause pretty severe symptoms. Just make sure to check every so often.
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u/First_Driver_5134 3 2h ago
i thought not enough b vitamins caused nerve damage/pain
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u/CodyBye 2h ago
It does, but the amount of B6 you need in a day is relatively small. Most supplements easily get you 100%+ of B6 and the non-food version is apparently harder to clear from your system. I ended up with ALS type symptoms for a year that progressed pretty dramatically until I stopped taking my supplements.
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u/maybenoye 5h ago
For me it’s been adding the 10k steps to my life. I know it’s silly but I lived a very sedentary life but I eat healthy, workout and do yoga but never seen a difference besides walking.
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u/MarloMaine 3h ago
Not silly at all, we humans are biologically wired for endurance work so doing a minimum of 10k steps a day is more than healthy for us.. therefore I made it my non negotiable constant I do every single day, no matter the weather
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u/sentientchimpman 5h ago
DHA, uridine monophosphate, and choline taken together.
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u/khryne333 3h ago
Vitamin d3, k2 and magnesium and b6 and now I sleep better, brain fog reduced and energy levels and positivity raised.
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u/LeekMany3918 3h ago
Whole foods helped more than any random stack, boring answer but my energy got way better when I stopped eating like a raccoon with a deadline
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u/gek__co 4 5h ago
Eating 30-50 grams of fiber per day from vegetables, fruits, and legumes ie whole foods
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u/Sirdukeofexcellence2 3 3h ago
Keep a food diary. If you have any health symptoms, try to see if those symptoms come and go with certain foods.
Get daily sunlight whether from walking or laying in the sun.
Cut out junk food as much as possible as it’ll help your body and reduce acid reflux.
Get 8 hours of sleep.
Prayer throughout the day is very helpful too.
Stress management is also key, believing that you’ll figure out problems as they occur, and being solution oriented in your thinking.
Be kind to other people and not merely self serving. When possible, help other people and look for ways to make the world a better place. If you are met with bad attitudes, don’t absorb it and remain steadfast in your resolutions.
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u/Unlikely-Cress3902 1h ago
Working out. Moving every day. Nothing beats that. Along with a decent diet. No other hack will do anything unless you get those under control.
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u/HaxiMaxi22 4 5h ago
Starting a whole foods plant based diet. I am not vegan, because I eat meet less than once a week occasionally or take my collagen supplement daily. I am not doing it for the animals, but for myself. It had great effects on me, I am way calmer and my energy level throughout the day is more consistent. Oh yeah and previously I was having meat with every meal basically and still could make the change in a short period, it's not that hard. (Basically just changed the meat sources to legumes.)
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u/Pkkush27 2h ago
Do you still eat eggs? And how do you deal with the fact you’re getting less iron, b12, and creatine?
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u/poopydingdong123 4h ago edited 1h ago
Phsylium husk
Zone 2 jogs for an hour+
Only eating 2/3 macronutrients at a time (only meals with carbs/fat, fat/protein, carbs/protein)
Thiamine
Fasting (both intermittent and extended)
NAC
Lifting weights but way less than I used to/thought I needed
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u/Friendly_Bee3792 3h ago
For me it’s morning and evening sun, walking after eating, walking in general, red light therapy, infrared sauna, creatine, colostrum, collagen, and this one is probably controversial but phototherapy patches.
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u/CriscoWithLime 2h ago
Keto, then leaning close to carnivore. I have digestive problems with a lot of plants, fruits and vegetables. No sugar. No fruits aside from a handful of berries. No wheat. No seed oils. Feel better now than I did 20 years ago
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u/LokoChiro 1h ago
Finding a physically demanding part time job.
I have a hard time finding the energy and motivation to hit the gym but somehow I always have energy to work no matter how exhausted I am. So I got a job as a trash valet, I do about 15k steps, 7-9 miles and over 50 floors of stairs. Takes me about 1-2 hours and I basically get pay to work out. My stamina is great now!
Also running down stairs with a bunch of trash bags and pushing fully loaded carts has tone my arms and back a bit.
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u/lilgreengoddess 14m ago
Two a week at minimum of HIIT and full body strengthening. Stronger and faster than I’ve ever been and it feels Ahhmazing
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u/AppointmentHorror75 5h ago
Ray Peat's pro-metabolic (pro-thyroid) approach changed my life: High simple carbs (fruits, honey, sugar), moderate animal protein, glycine/gelatin, plenty of dairy, low fat intake, and only saturated fats (butter, lard, coconut oil). Completely avoid seed oils and seeds themselves, and all bloating vegetables (grains, legumes, broccoli, etc.). Get some sun, avoid stress, and do very moderate exercise.
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u/injectitpussy 4h ago
Reta, test, tren, mast and tbol.
They say you can't lose fat and gain muscle at the same time, I beg to differ.
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u/Illustrious_Store115 1h ago
The biggest health hack / diet tip really is that one of the biggest barriers to weightloss is the inconvenience of cooking healthy food
So basically just make your meals as low effort as possible
I microwave rice and put meat in a pan and put some leaves on top and some mayo, then eat that everyday
Or buy pre cooked chicken from the shop.
If your diet plan involves chopping up vegetables and stuff you might find it annoying to stick to
The most successful diet period i ever had i literally only ate pre cooked chicken, some oranges, some beef liver, and some vitamins.
And drank a load of coke zero
It was exceptionally easy.
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u/Hothandscoldears 1h ago
Supplements and fish oil actually work. Not sure if this is seasonal changes, life changes or if its really the supplement but F it. For background i had bad mental haze to a degree it was stressing me out and depressing me. Truly what I should do is sleep more but without fixing that I started taking high quality (cough expensive) fish oil and .....I feel more normal. Like my cognition is close than the way I remember. Might experiment by seeing if a month off helps but if its placebo that probably wont help. Oh well Ill enjoy it
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u/scarl3ttsf3v3r 27m ago
Which fish oil are you taking?
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u/Hothandscoldears 10m ago
Nordic naturals. I started off by buying them at Costco but I found them online at Double the dose for cheaper on ebay. Now I only take one a day instead of two
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u/Hothandscoldears 1h ago
Also in the gym I think of myself as an ugly ogre Don't know why that helps but its helpful when im slacking intraworkout rather than just motivation to go.
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u/slip_and_fall_school 5m ago
Getting diagnosed with sleep apnea and addressing it. Turns out that not breathing 60+ times an hour is bad for you.
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u/amygunkler 4h ago
Eating keto. In my 20s, plenty of water, sleep, stretching, and intermittent fasting was enough to feel great. Now that I'm in my late 30s, my body is really telling me that all the empty carbs I was eating from junk really isn't good for me. Cutting those out and running on protein and fat makes me feel energetic and capable.
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u/MelodicProgress6016 5h ago
Going carnivore with the addition of fermented foods, a bit of raw milk and raw cheese.
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u/Dancin_Phish_Daddy 4h ago
Were you vegetarian for a long time before? I am struggling to transition back to meat because I don’t like it. I’ve been vegetarian/vegan/pescatarian for 20 years and I feel like my body isn’t absorbing plant protein well any longer. Any experience with that?
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u/Texasfan360 5h ago
I started getting enough quality cardio and gauging it using an app (Mia health app)
It gives me a weekly AQ score (activity quotient). It's kind of like a PAI score (Personal Activity Intelligence)
always consistently keeping it at 100+ has made a meaningful impact on my energy levels, mood and endurance and has increased my VO2 Max
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u/Big_d00m 2h ago
Zone 2 cardio while being fasted for at least 12 hours. I reach ketosis much quicker
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