Modern Health Hacks in 2025

Posted on January 6, 2025

 

If you’re looking to level-up your health, a few new hacks can go a long way.

  

Life can be a tricky business when you’re run down, down on your luck or just generally not firing on all cylinders.

 

So let’s face it—the more hacks the merrier.

 

Isn’t hacking more about computers than biology though? 

 

Apart from a trendy word that may or may not entice one into reading a blog, what on earth is a hack?

 

Hacks are actually about implementing something simple, convenient (not time consuming) and probably inexpensive, that can make a course correction to the flow of your day.

 

And “flow” could mean mental, emotional, physical or some other benefit, which helps your day to unfold more naturally.

 

So now you say, show me the hacks immediately! 

 

Fair point.

 

So here’s the first one.

 

 

Sodium Bicarbonate

Before you scroll past this point, wondering why plain old baking soda would be associated with a word so modern as hack, allow me to explain.

 

Though sodium bicarbonate or bicarbonate of soda is a great way to fluff up baked goods, it does in fact have many other uses.

 

And it could make a real difference to your physical health and exercise performance.

 

Firstly, lets pull apart the word sodium bicarbonate.

 

There is a sodium atom attached to a bicarbonate molecule.

 

Bicarbonate is a powerful alkalising compound produced by the kidneys to assist in regulating acidity and alkalinity.

 

Interestingly, it was shown in 1986 that as we age, the kidney’s ability to regulate acid-alkaline balance can become impaired, just as so many processes do due to that wonderful thing we all go through called aging.

 

For this reason, it’s handy to have a little alkaline backup ready and up your sleeve, which is where sodium bicarbonate comes in handy.

 

Both parts of the sodium bicarbonate molecule are alkalizing in their own right, though the bicarbonate is what makes this product truly exceptional.

 

Ah the cynics cry, what about the sodium!?

 

It will increase my blood pressure!

 

An article published in 2023 by the Clinical Journal of the American Society of Nephrology indicated that sodium bicarbonate supplementation did not increase systolic blood pressure or negatively impact antihypertensive medication.

 

 

The typical dosage used was 4.2 grams daily for a 100kg person.

 

So for a 70kg person, you’re looking at around 2.9 grams.

 

Just take your dosage away from food, at least one hour before or after, as the alkaline nature of the supplement may interfere with the important action of stomach acid.

 

We need robust stomach acid to meet food unimpeded, as it unfolds proteins to prepare them for digestion and helps to sterilize the consumed food against unwanted bacteria.

 

But the benefits of sodium bicarbonate don’t stop there.

 

How about one of the most underrated and cheapest sports and exercise supplements yet discovered?

 

Why isn’t it in pre-workouts left, right and centre?

 

Firstly, due to lack or awareness and due to the flavour issues.

 

It doesn’t taste great.

 

In fact, it tastes downright unpleasant.

 

But this is an article about “hacks”, right?

 

And there is a hack to improve the flavour—a bonus hack, if you will.

 

If you want to get a solid 3-5 grams of sodium bicarbonate into the system before sports or exercise, have your mixed pre-workout ready, a teaspoon and an espresso or shot glass.

 

 

Place the sodium bicarbonate in the small glass and slowly add a small amount of pre-workout, allowing the bubbles to dissipate before filling up the glass.

 

If you add the pre-workout too fast, the small glass of sodium bicarb will erupt and fizz out all over the bench.

 

Once the espresso or shot glass of sodium bicarbonate is dissolved into the pre-workout liquid, then chug it down, followed by a sip of pre-workout.

 

This method will pretty much neutralise the flavour entirely and stop any after taste.

 

But you will need a quality flavoured pre-workout ready at hand.

 

The question remains, what are the ergogenic benefits of sodium bicarbonate supplementation?

 

After all, you may be young and have a primarily plant based alkaline diet, and may not necessarily require acid-alkaline assistance.

 

As with just about every under-funded natural supplement that cannot be patented, there never seems to be enough research.

 

It’s almost like it’s by design …

 

 

However, you can always rely on the Journal of the International Society of Sports Nutrition to provide a quality review when you don’t have a spare twenty hours to research a sports supplement.

 

In this umbrella review published in 2021, the authors concluded that sodium bicarbonate supplementation:

1. Enhances Peak Anaerobic Power.
2. Supports Anaerobic Capacity.
3. Performance in Events Lasting 45s to 8 min.
4. Promotes Muscle Endurance.
5. 2000m Rowing Performance.
6. High-Intensity Intermittent Running.

 

If you want to give it a go as a pre-exercise or pre-sports boost, the typical dosage is 0.3g/kg taken 60-90 minutes before exercise.

 

This is actually quite a lot, and might be best to start with ½ to 1 teaspoon.

 

If you go for a full dosage and let’s say you weight 100kg, then 0.3 (g) X 100 (kg) = 30g of Sodium Bicarbonate.

 

It’s not going to taste great, so sipping on it mixed into something flavoured would be best, like a solid tasting pre-workout.

 

Just remember, it’s always best to start with a small dose and work your way up, to ensure you tolerate it fine.

 

Hack one complete.

 

You have levelled up.

 

3 Conscious Breaths

Some hacks sound more hacky than others.

 

Sure, breathing is as old as old can be—but conscious breathing is another thing entirely.

 

Conscious breathing isn’t just about in-out, in-out, in-out, done.

 

It’s about slowing down internally.

 

Technically, you're doing more than taking a few breaths.

 

You're letting go of pent up stress and emotion, and allowing yourself to take just three slow breaths without any mental interference can make all the difference.

 

This means no thinking.

 

Zero, zilch—nada.

 

Essentially, you allow yourself to zero-in on the breath and nothing else, other than relaxing and letting go.

 

 

Sure, three breaths may be only about 10-15 seconds.

 

But you’d be surprised at just how hard it can be at times to allow yourself such an insignificant amount of time.

 

You may also be surprised at just how vastly you can change your internal environment in such a short space of time.

 

This is a simple breathing exercise, and not associated or otherwise affiliated with any particular spiritual or religious practice.

 

Breathing is fundamental to our existence, providing oxygen in exchange for carbon dioxide.

 

As we breath deeply, we improve this exchange, which actually has a net alkalising effect.

 

This is because oxygen is alkalising and carbon dioxide is acidic.

 

So three deep breaths not only provide us with the means to improve our acid-alkaline balance, but also let go of tension and become more centred.

 

Is this really a hack you ask?

 

As they say, the proof is in the pudding.

 

But this is better than pudding.

 

Try it at least a few times per day for a week.

 

But you really have to do it with intent.

 

I.e., you know what you want to achieve in doing it and so are that much more efficacious in doing so.

 

Give it a go and enjoy the mini relaxation sessions that can be done just about anywhere, anytime, with no equipment required.

 

But sure, if you have a mountain top handy, that'll work as well.

 

 

Three simple deep breaths, a few times per day, allowing yourself the time to look inward at your mental and emotional environment with some objectivity.

 

Hack two complete.

 

You have levelled up.

 

Ditching the Digital

Oh the irony, an article you’re reading via digital means asking you to not have read it in the first place?

 

Hmm … well, ditching digital is about setting a social media and news limits for a week or two.

 

It’s about giving yourself a break from the constant drama and eye-catchingly outrageous stories that are a constant in such an enormous planet filled with 8 billion souls.

 

There will plenty of drama to return to when you open up those social media sites and news channels.

 

It’s also about having a breather from the glamorous lives, where everyone seems happier, wealthier and healthier than you.

 

 

And yes, some channels are set up this way, despite the fact that the ruby necklace is leased, the jet ski is borrowed and they’re one month away from eviction.

 

The fact is, the constant bombardment of information can have a deleterious effect on us psychologically over time.

 

It can creep up slowly without us noticing it too much.

 

Calling a time out with all social media and news shows, preferably all computers, phones and televisions if you can.

 

You may need to drop a social media post before opting out about what you’re doing, so no one sends out a search party.

 

Then, when it’s time to get back to it you can catch up on all the drama.

 

Keeping up to date with important news or weather events that you need to know about may be as simple as finding a website that lists them in bullet point.

 

This way you can have a quick read each day and then set the phone, computer or tablet aside.

 

In this day and age, opting out of screens for a while can play an important role in reducing stress and even improving quality of sleep.

 

So if you’re game, set some rules for one day and see how you go.

 

And from there, try three days.

 

 

Then if you can, extend it out to a week or two.

 

Experiment and see what the experience brings to the table.

 

If you find absolutely zero benefit, then you really have lost very little in the process.

 

Hack three complete.

 

You have levelled up.

 

Growing Microgreens

If you can get your hands on some broad-spectrum UV lighting for indoor plants, you can grow microgreens from the comfort of your own home—inside that is.

 

Even in your pantry.

 

In fact, growing quality microgreens at home has never been easier.

 

 

The difference between microgreens and spouts being that the former is typically grown in soil, while sprouts are just sprouted usually with water only, in a jar.

 

Microgreens are an epic source of nutrition, particularly broccoli sprouts with their sulphoraphane content.

 

But there are many types to experiment with, such as sunflower, beetroot and mung bean.

 

These tasty little shots of vitality can be added to sandwiches, wraps, salads or sprinkled over just about anything.

 

Apart from broad spectrum UV lighting, you will need some organic seeds, a spray watering dispenser, quality organic soil, sprouting trays and a few bricks or pavers.

 

 Though there are literally a thousand-and-one blog articles on growing your own sprouts, we will just touch on the basics here so you can understand the fundamentals.

 

Of course, bean sprouts can be grown in jars on the window sill, without soil and grow lights etc.

 

This is the simply method that can produce some delicious crunchy produce.

 

But the real quality nutrition comes from sprouts grown in soil.

 

And if you want them to grow fast, without delays caused by cloudy days, UV lights are certainly the go.

 

Of course, having a nice little setup in your own home can make all the difference when it comes to convenience as well.

 

Hack four complete.

 

You have levelled up.

 

Home-Made Hydration

Dehydration is a sure-fire way to make yourself feel pretty miserable quite fast.

 

Especially if you live or work in a high humidity and heat environment.

 

There are in fact natural ways to keep yourself hydrated, faster than water alone.

 

In fact, a study published in 2023 by the scientific journal Sports demonstrated that coconut water was as effective as a commercially available sports drink.

 

 

Coconut water provides a small amount of carbohydrate, in addition to high levels of potassium, as essential mineral for hydration.

 

Sodium, magnesium and calcium are naturally contained in coconut water, though ideally it might contain a little more salt and magnesium.

 

If you wish to enhance your coconut water, try a pinch of quality sea or rock salt to raise the level of sodium and chloride, as well as trace minerals.

 

And if you’re really having some hydration issues, especially ones that involve cramping, add a quarter serve or so of a quality powdered magnesium supplement.

 

Coconut water truly is a powerful and natural hydration aid than can make a tremendous difference to daily life.

 

If you’re losing fluids due to sweating, such as during exercise, manual labour or sometimes just existing in a difficult environment, a little hydration can go a long way.

 

Other nutrients that can assist the hydration process are creatine and taurine.

 

Though creatine is often associated with muscle gain, it is in fact a powerful hydration assistant, especially when taken prior to fluid loss to protect against heat stress.

 

Taurine is an all-around versatile amino acid that offers natural antioxidant and hydration support.  

 

If you want to flavour up your coconut water drink, try adding a splash of pomegranate, lemon or lime juice to add flavour.

 

It’s certainly worth keeping some of this miraculous natural product in the fridge to keep your energy levels firing and help you power through the day or night ahead.

 

Hack five complete.

 

You have levelled up.

 

The Matrix is yours.