Summary of "26 Health Cheat Codes That Actually Work"
26 Health “Cheat Codes” — concise actions you can apply
Below are the 26 practical wellness strategies, self‑care techniques, and productivity tips from the video, each distilled into a clear action and short rationale.
1. Tongue scrape before drinking water
- Remove morning bacterial load (volatile sulfur compounds), rinse mouth, then drink water.
2. Diluted apple cider vinegar (ACV) before carb‑heavy meals
- 1–2 tbsp ACV in water to slow digestion and blunt glucose spikes.
- Dilute and add lemon, ginger, or cinnamon for taste and inflammation control.
3. Eat protein first
- Start meals with protein to slow carb absorption, reduce glucose spikes, and increase satiety.
4. Strength training: controlled reps and mind‑to‑muscle connection
- Use slow, controlled reps (example: ~5s concentric / 5s eccentric) to protect joints and build quality strength.
5. Cut ultraprocessed foods
- Replace processed items with whole foods. Avoid added sugars, emulsifiers, preservatives, and artificial dyes/flavors.
6. Eat fermented foods daily
- Small daily servings (yogurt, kimchi, sauerkraut) to increase microbiome diversity and lower inflammation.
7. Keep a fixed bedtime
- Go to bed at the same time (within ~10 minutes) to optimize melatonin release, sleep quality, and recovery.
8. Improve nasal breathing
- Practice energizing breathwork in the morning (e.g., Wim Hof) and calming techniques at night (box breathing, yoga nidra).
- Consider mouth taping at night to encourage nasal breathing (use caution; it’s a long‑term habit).
- Magnetic nasal strips can help open nasal passages.
9. Gratitude journaling
- Write what you’re grateful for before bed and read it in the morning to reduce stress and boost mood.
10. Use light to set circadian rhythm
- Bright light in the morning (natural sun or 10,000 lux lamp); dim lights at night (e.g., Philips Hue dimmed) to support sleep.
11. Chew more before swallowing
- Aim for roughly 10+ chews per bite to improve digestion, enzyme signaling, and nutrient absorption.
12. Frontload calories and tighten eating window
- Eat heavier meals earlier when insulin sensitivity is higher; avoid late large meals and allow overnight gut rest.
13. Prioritize social health
- In‑person connection and shared meals reduce stress and support brain health and longevity.
14. Posture breaks and simple wall mobility
- Do three 1‑minute wall exercises to correct posture and relieve neck/shoulder stiffness.
15. Optimize indoor environment
- Monitor and target:
- Humidity: 40–50%
- Temperature: ~72°F in the morning → ~68°F at night
- CO2: aim for <500 ppm
- Use air purifiers to keep AQI low and maintain a clean home.
16. Do uncomfortable things (build resilience)
- Regularly do tasks you’d rather avoid to strengthen motivation, pain tolerance, and stress decision‑making (linked to anterior midcingulate cortex).
17. Flush toilet with lid closed
- Prevent “toilet plume” from spreading bacteria onto surfaces like toothbrushes and towels.
18. Balance sodium intake
- Avoid both excess and deficiency; ensure adequate salt if you sweat a lot or feel lightheaded/fatigued.
19. Measure health consistently
- Use consistent tracking tools (Whoop, Oura Ring, smart scales) to spot trends and evaluate which habits work for you.
20. Use safer cookware and kitchenware
- Prefer stainless steel, cast iron, glass containers, and wooden boards; avoid degraded nonstick and plastics that can leach chemicals.
21. Stand while working in the morning
- Standing early lowers stiffness and stimulates the nervous system; a makeshift standing desk works fine.
22. Do proper warm‑ups and mobility
- Short, focused warm‑ups increase blood flow, joint lubrication, and reduce injury risk.
23. Drink fluids between meals, not large amounts during meals
- Avoid diluting stomach acid during meals to aid protein digestion; sip if needed, but keep most fluids outside eating times.
24. Drink clean water at the right amounts and timing
- Prefer low‑contaminant sources or multi‑stage filtration.
- Targets:
- Daily: ~30–35 ml/kg/day (e.g., 2–2.5 L for 70 kg)
- During exercise: ~150–200 ml (5–7 oz) every 15–20 min
- Daytime pacing: ~100–150 ml per hour; taper to ~30 ml in the evening to avoid nocturnal wakings
25. Eat highest‑fiber foods earlier in the day
- Avoid large amounts of fiber late at night to reduce fermentation/gas and improve sleep.
26. Build daily, weekly, monthly, and yearly cycles
- Daily: higher stress/activity earlier, lower at night (sunlight and morning exercise; dim/cool night).
- Weekly: alternate hard and easy days (2–3 hard sessions/week recommended).
- Monthly: cycle training volume (build → push → deload) to protect connective tissue.
- Yearly/seasonal: periodize—shift focus between strength and cardio across seasons.
Presenters / sources mentioned
- Unnamed video presenter (author of the 26 tips)
- Brian Johnson (referenced for age/metrics comparison)
- Wim Hof (breathing methods referenced)
- Andrew Huberman (research on doing uncomfortable things)
- John D. Rockefeller (historical note about chewing)
- Devices/brands: Whoop, Oura Ring
- Lighting: Philips Hue
- Water brands mentioned in subtitles (transcription may be imperfect): Voss, Icelandic, Eternal, WKEA, Crystal Gazer
Note: Subtitles were auto‑generated, so some brand names and spellings may be inaccurate. Studies and “controlled dietary intervention” were referenced in the video but not explicitly named in the subtitles.
Category
Wellness and Self-Improvement
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