Our Daily Health Hacks
Our Daily Health Hacks are short, practical tools you can use immediately. Each hack is built around simple principles—nutrition, movement, sleep, and stress—so you can make small, consistent improvements that add up to real energy, healthier organs, and sustainable weight loss. No extremes, just smart habits that fit real life.
Most “health plans” fail
because they’re not built for reality.
They demand perfection, time you don’t have, and rules you can’t keep.
​Our program is designed for the real world: family dinners, stress, travel, work, and the weeks where motivation is low.
We focus on what actually drives results:
stable appetite + better sleep + stronger muscle + healthier organs.
DAILY HEALTH HACKS you can do on your own.
Eat Foods in the Right Order
The right order to eat our food
in to minimize a meal’s
glucose spike is: 1) Fiber, 2)
Protein and fats, 3) Starches
and sugars.
Have Veggie Starters
Veggie starters reduce the glucose spike of the meal that follows them. The objective is for the veggie starter to make up about 30% of the meal.
Brakefast matters most
A healthy breakfast is composed of protein (the centerpiece), fat, fiber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).
Dress up your carbs
Putting “clothes” on our carbs means adding protein, fat, or fiber to starches and sugars. This reduces the speed of
glucose absorption in our body.
All sugar's are the same
All sugar is made of glucose and fructose. They all have an impact on our body, so have the one you prefer.
Pick dessert over a
sweet snack
If we want to eat something sweet, it’s better for our glucose to have it as dessert after a meal than as a snack between meals.
1 Spoon of vinegar
Vinegar can be taken as 1
tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%.
After you eat, move
After your meals, when you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, tidying your house, doing calf raises, etc.
If you have to snack, go savoury
Sweet snacks give us pleasure,
savoury snacks give us energy.
Savoury snacks include proteins, healthy fats, and fiber.
Supplements
that everyone needs
D Vitamin
Magnesium
Creatine
Whey Protein / EAA
Omega 3
A Note on Safety
This program is educational and coaching-based, not medical treatment. If you have a medical condition or take medication, we encourage you to work with your doctor and use this program as a supportive lifestyle framework.