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Biohacking: improve your health and wellbeing with these 9 hacks from a certified coach

October 9th 2023

Biohacking: improve your health and wellbeing with these 9 hacks from a certified coach
by Neelam Daswani 
Are you ready to take control of your health and wellbeing? Biohacking is all the rage, and it's not just for tech geeks and scientists. It's also for you, juggling work, family, and life in bustling Hong Kong. We've got you covered with these nine biohacking tips that will not only boost your health but also inspire you to live your best life.
Magnesium Magic: Choose the Right Type for You
Are you feeling anxious, exhausted, or experiencing headaches, sugar cravings, or muscle cramps? These could be signs of magnesium deficiency, a common issue these days due to depleted soil quality. Magnesium is crucial for over 300 bodily functions, including mood regulation, sleep support, muscle recovery, and energy production.
To boost your magnesium intake, consider supplements, but choose the right type for your needs:
  • Citrate for digestion and constipation issues
  • Chloride for sore muscles and joints
  • Glycinate for relaxation and stress regulation
  • Malate for energy and pain relief
  • Oxide for constipation and heartburn
  • Sulfate for detoxification and muscle relaxation
  • Taurate for heart health and blood sugar control
  • Threonate for migraines, anxiety, and depression
Start Your Day Right: Protein-Packed Breakfast
Kickstart your day with a high-protein breakfast that includes eggs, yogurt, nuts, or cheese. A savoury, protein-rich meal will keep sugar cravings at bay and help maintain stable blood sugar levels. Aim for 1-1.5 grams of protein per kilo of body weight and remember to include a balance of fat, fiber, and protein in all your meals. Say goodbye to sugary cereals, bread, and oatmeal; they only lead to more sugar cravings throughout the day!
Benefits of a protein-forward diet include reduced cravings, improved body composition, increased energy, decreased body fat, balanced blood sugar, and enhanced mental clarity.

Apple Cider Vinegar: A Health Elixir
Add 1-2 tablespoons of apple cider vinegar to a glass of water and sip it with a straw before carb-rich meals. Thanks to acetic acid, ACV can help balance blood sugar, support weight management, and improve cholesterol levels.
Move After You Eat: Combat Glucose Spikes
Take a 10–20-minute walk after each meal to minimise glucose spikes. Research suggests that this simple habit, moving within a 70-minute window after you eat, can help regulate blood sugar levels effectively. So, whether it's post-dinner clean-up or a quick stroll, keep moving! 
Reduce Sedentary Time: Just One Hour Less
Cutting down on sedentary time by just one hour per day can have remarkable benefits for your metabolic health. Here are some easy ways to incorporate more movement into your day:
  • Stand or walk while on phone calls
  • Walk around your house or office between meetings
  • Do squats while waiting for online meetings
  • Choose a coffee shop farther from your office for extra steps
  • Opt for stairs instead of elevators
"Each small step you take adds up to significant benefits."
Read Labels: Unmask Hidden Sugars
Hidden sugars are everywhere, and reading nutrition labels is key. Remember that 4 grams of sugar is roughly equal to 1 teaspoon of sugar. Be aware of the harmful effects of excessive sugar consumption and consider alternatives like monk fruit sugar while avoiding processed sugars ending in "ose" (e.g., maltose, fructose, sucralose).
Dessert Done Right: Post-Meal Sweet Treats
If you're craving dessert, enjoy it right after your meal. This timing maximizes the postprandial state, helping to minimise glucose spikes and maintain stable blood sugar levels. So, save your sweet indulgence for the end of your meal.
Meal Order Matters: Veggies First
Eating the right parts of your meal in the correct order can significantly impact glucose and insulin levels. Start with veggies, followed by proteins and fats, and leave starches and sugars for last. Fiber in vegetables slows sugar absorption, blunting blood sugar peaks. Begin your meal with a green salad, sautéed veggies, or veggie sticks for optimal health benefits.
Build Muscle Strength: The Power of Resistance Training
Muscle is your secret weapon for longevity, especially as you navigate menopause. Don't worry; resistance training won't bulk you up—it'll make you lean, strong, and more resilient. Strengthening your muscles supports your spine and joints, which becomes crucial as you age. Embrace resistance training as a "super habit" that empowers you through every phase of life.
Biohacking isn't just a trend; it's a lifestyle choice. By implementing these eight easy  biohacks into your daily routine, you can enhance your health, boost your wellbeing, and live your best life. Get ready to thrive and shine!


About Neelam Daswani

An Integrative Nutrition Health Coach and a graduate from the Institute of Integrative Nutrition, Neelam is certified in Hormone Health. She specialises in guiding clients to implement dietary and lifestyle practices that address the root cause of imbalances and disease, helping them to heal their bodies and optimise their overall wellness. Through her consultancy Pure Health, she provides one-to-one coaching sessions to guide individuals with their health plans. She works to help them not only balance healthy eating habits and exercise, but she takes a holistic on health, such as stress management and sleep optimisation. You can follow her on Instagram @neelampurehealth for daily nutrition and lifestyle tips. 



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