123 Health Hacks To Take With You Into 2026

Lessons on sleep, training, nutrition, mindset & longevity

As we close out 2025, I’ll leave you with 123 health hacks I’ve accumulated over the years.

But first — a thank you is in order. To the 3,300+ readers who’ve been here since we started writing 14 months ago.

Your support shapes this community. It tests new ideas. And it builds toward a healthier version of you. Not for health’s sake alone, but for the execution of your own mission.

You owe it to yourself. To your family. To those who came before you. And those who will come after. Without your health, self-actualization isn’t possible.

The best is yet to come.

Here are my 123 Health Hacks.

Philosophy & Mindset

1. Your path is uniquely yours. Life operates like language. Finite options but infinite combinations. And within moral bounds, you’re free to do things.

2. Health is infrastructure, not mission. It should run silently in the background as a default system while you pursue what matters.

3. Death is a feature, not a bug. The finite nature of time instills urgency that would otherwise diminish the sanctity of life itself.

4. There is no “ready.” The right time isn’t real. Accept you’ll never be ready. Might as well just start.

5. Build something tangible. Build something you want to wake up for. Whether it’s a web page, brand, newsletter, a bench, or a sauna.

6. Celebrate victories without apology. Denying opportunities to mark birthdays, anniversaries, & victories is rejecting your place on Earth.

7. When stuck, write. If you don’t know what to write about, write about not knowing what to write about. Only then, you’ll discover what you need to write about.

8. Prevention scales beyond health. An ounce of prevention being worth a pound of cure applies to relationships, career, & life generally.

Sleep Optimization

9. Use mouth tape and nasal strips. These simple tools dramatically improve breathing quality & sleep architecture.

10. Weight your sleep. A weighted blanket provides proprioceptive input that regulated the nervous system.

11. Close mental tabs before bed. Process the day’s thoughts through journaling or planning tomorrow to prepare for quality sleep.

12. Warm shower protocol. The post-shower temperature drop signals your body to initiate sleep.

13. Achieve complete darkness. Get blackout curtains. Cover lights. Even small light sources disrupt circadian biology.

14. Kill nnEMF sources at night. At minimum, keep electromagnetic field sources far from your bedroom.

15. Sex is the ultimate sleep hack. The neurochemical (oxytocin) cascade post-orgasm is nature’s most powerful sedative.

16. Go to bed by 10 PM. Align with natural circadian rhythms for optimal recovery.

Movement & Training

17. Never drop below 8,000 steps daily. Aim for 12,000 as your baseline movement target.

18. Walk 10-15 minutes after meals. Postprandial walks blunt glucose spikes & improve metabolic flexibility.

19. Fasted cardio 1-2x weekly. When executed properly, this combination with sauna is the most powerful cognition enhancement tool available.

20. HIIT 1-2x weekly. Execute 10 rounds. You should feel genuinely uncomfortable. Discomfort signals adaptation. (“Good.” - Jocko)

21. Lift weights 3-4x weekly. Resistance training is non-negotiable for metabolic health & longevity.

22. Goggins was right. You’re operating at roughly 40% of your actual capacity in training. Intensity is learned through time investment & sensitivity.

23. Six-pack paradox. You underestimate how difficult it is to attain visible abs & overestimate how difficult it is to maintain them.

Oral Health

24. Switch to nano-hydroxyapatite toothpaste. It remineralizes enamel without the negative impacts of fluoride-based products.

25. Scrape your tongue daily. This removes bacteria that brushing misses & improves oral microbiome health.

26. Ditch alcohol-based mouthwash. It destroys beneficial oral bacteria, dries protective mucosa, & negatively impacts vascular function.

27. Never chew ice. It microfractures enamel & damages teeth structurally.

28. Get cleanings twice yearly. Professional cleaning prevents issues that home care cannot address.

Nutrition

29. Eat circadian style. Front-load calories with big breakfast, medium lunch, small dinner to align with natural cortisol & insulin rhythms.

30. Cook 80% of meals at home. Restaurant food is not crafted for attaining elite metabolic health.

31. Cycle seasonal produce. Eating with the seasons optimizes nutrient density & supports circadian biology.

32. Quality matters. Buy organic, grass-fed, & wild-caught foods when possible.

33. Eliminate plastic from your kitchen. Switch to glass containers, stainless steel, & wooden cutting boards to reduce xenoestrogen exposure.

34. Balance micronutrients deliberately. Use tools like Cronometer or Microgram to track ratios, not just macros.

35. Implement carb cycling. Match carbohydrate intake to activity levels & training intensity.

36. Consume daily probiotic foods. Eat at least one serving of kimchi, sauerkraut, pickles or kombucha daily.

37. Most benefit from eliminating gluten. Even without celiac disease, gluten drives inflammation in many people.

38. Cook with high-quality EVOO. Source matters for both flavor, polyphenol content & metabolic impact.

39. Eat without screens. Remove digital distractions to improve digestion, hormonal signaling, & meal satisfaction.

40. Embrace nutrition first, supplementation last. But not supplementation never. Strategic use has its place.

Light Environment

41. Morning sunlight is non-negotiable. Wake up by sunrise, drive with windows down, sit near windows, & open them whenever possible.

42. Blue light blockers after sunset. Use glasses or f.lux/Night Shift mode to preserve melatonin production.

43. Swap LEDs for full-spectrum incandescent bulbs. They solve most blue light toxicity issues in your home environment.

Biomarkers & Testing

44. Fix your hormones first. You are your systems and your systems are your hormones.

45. Test blood twice yearly. “I feel alright” is no longer a thing. Test. Never guess.

46. Get a blood pressure monitor. BP is the canary in the metabolic disease coal mine. Test weekly at home. 2 minutes tops.

47. Metabolic health is upstream. Because metabolic health is energy and energy is the root of all life. Fix [most health issues] by fixing the mitochondria.

48. Filter your water & use electrolytes. Prioritize hydration with mineral-dense electrolytes & filtered sources.

Cognition & Focus

49. Earplugs are underrated. Silence is a cognitive performance enhancer most people ignore.

50. Find your work style. Pomodoro, deep work (1-2x 90 min/day), or hybrid. There is no universal best. Only your best.

51. Most productivity advice boils down to three words: fix your environment. Build habits by increasing friction to the bad & decreasing friction to the good.

52. Read selectively. Don’t read books that could be blog posts. Stick to classics and quit books that don’t fuel your creative engine.

53. Build instead of brain games. Real neuroplasticity comes from creating something you believe in, not puzzles.

54. Solfeggio frequencies over podcasts. These do more for mental clarity than 99% of podcast content.

55. Flow state requires emotional detachment. The fewer fucks you give, the better your flow state & creative output.

56. Distinguish creative from productive work. These require different energy states and should be scheduled accordingly.

57. Train for silent boredom. Opt for 60 minutes of complete silence daily. Your mind should not just withstand silence but crave it.

58. Today’s boredom is tomorrow’s creativity. Your creative output is directly proportional to your tolerance for stillness.

59. Rewire your reward system. Don’t spam quick dopamine hits until you’ve accomplished meaningful work. Rebuild the arbitrary reward patterns that have hijacked your dopaminergic system.

60. Use analog notes to build digital workflows. Physical note-taking creates stronger neural encoding before digitization.

61. Gamify everything. Turn mundane tasks into systems that produce measurable progress.

Psychology & Mental Models

62. You have time, but move quickly. If you feel behind, imagine yourself at 90. You have time, but move expeditiously toward your objectives.

63. Most enemies are projections. They’re shadows of past demons, not present threats. Don’t fight dragons that don’t exist.

64. Adding value creates happiness. The more you seek happiness directly, the unhappier you become; the more value you add, the happier you become.

65. Life is a two-player game. It’s today you versus last week you. It doesn’t get easier, but it gets simpler.

66. Boredom shapes destiny. How you spend boredom today defines who you become tomorrow, and often boredom is worse than pain.

67. Apply warfare frameworks to life. Objectives feed strategy; strategy shapes tactics. An approach that works for health and everything else.

68. You become your environment. You may not be it now, but you will be eventually. Choose carefully.

69. Great things appear when you stop searching. Love, luck, & friendship emerge when you’re living correctly, not desperately seeking.

70. Control self-dialogue. Stop shit-talking yourself. You spend more time with yourself than anyone else. You’re programming yourself constantly.

71. Manage stress, don’t eliminate it. The most effective systems manage stress rather than trying to remove it entirely. Reduction paradoxically increases. Management yields reduction.

72. Laugh at yourself. Don’t take it all too seriously and tell yourself “it’ll buff” more often.

73. Anxiety is signal, not pathology. It’s spiritual inflammation pointing toward misalignment. The right action is the only antidote.

74. Six-day rule. Whatever you’re fretting about has a high chance of being forgotten in 6 days, almost certain in 6 weeks.

75. Audit finite resources. Your time, energy, & attention are limited. Allocate them with extreme prejudice.

76. Chronic anger repression is pathological. Express anger appropriately or it will express itself through your body.

77. Untrain comfort-seeking. The modern lie says uncomfortable equals bad and comfortable equals good. Entirely backward.

78. No one is saving you, but you’re safe. Self-reliance matters, but remember we also live in the safest society in human history.

79. Mind-mechanism connection is real. Visualize with the mind. Execute with the heart.

80. Deny neuroticism. Reject cortisol-addictive tendencies and exercise indifference towards most things.

81. Never be needy. Independence creates attraction. Desperation repels it.

82. Forgive yourself. You’re doing better than you think. Believe the best is yet to come.

83. Your mind is your greatest weapon. As James Mattis said, “The most important six inches on a battlefield is between your ears.”

84. Embrace progress as your finest pleasure. The trajectory matters more than the position.

Digital Behavior

85. Digital anhedonia is epidemic. It’s the most prevalent undiagnosed affective disorder. Learn the art of digital fasting now to save yourself later.

86. 24-hour social media fast 1x weekly. Regular digital detachment preserves attention span & mental clarity.

87. Follow the right mentors. Don’t watch the 20-year-old health influencer. Watch the jacked, metabolically healthy dad working 60-hour weeks with a beautiful family (a wife that loves him & kids that don’t hate him).

88. Physical world is non-negotiable. Take Twitter conversations to DMs, and DMs to real life—we were designed for in-person social interaction.

89. Find mentors one step ahead. Those who’ve “made it” describe execution from their current position, not yours—find someone 1-2 steps ahead.

90. Optimization creates phantom problems. Optimize hard enough and you start implementing solutions to problems you never had.

91. Demand intellectual humility. Proceed carefully with experts who haven’t changed their mind on something in the last year.

92. Curate your digital signal-to-noise ratio. Mute words aggressively. Delete sources of chronic doomerism. And always remember: ignore > negatively engaging.

93. Use focus tools strategically. Leverage LeechBlock NG, TickTick, or OneTab to eliminate opportunities to negotiate with yourself.

94. Discard opinions from those not in the arena. Filter input ruthlessly based on demonstrated results.

Relationships & Social Dynamics

95. Relationship health predicts longevity. Relationship quality at 40 is one of the best indicators of physical health at 80.

96. Best friends require no filter. Your closest relationships are defined by authentic communication without performance.

97. Quality over quantity. You need 2-3 people ruthlessly in your corner. That’s it. And express gratitude whenever possible.

98. Never overestimate acquaintances. While underestimating the power of your 2-3 core people is equally dangerous.

99. Presence is the ultimate gift. Be where you are. And only where you are.

100. Love transcends self. It’s when collective interests have risen above individual ones at all costs.

101. Cut off energy vampires immediately. Never hesitate to eliminate those who deprive you of finite resources. Know when to stop supporting someone.

102. Choose multipliers, not dividers. Surround yourself only with those who multiply pleasure, divide pain, win, and want you to win.

103. Try hard not to offend; try harder not to be offended. Control what you can; release what you can’t.

104. Count visits, not years. Rather than thinking about seeing older loved ones for X more years, think about the number of times remaining. You’ll cherish those moments 10x more.

105. Call your parents every Sunday. Consistency matters more than duration. You never know.

106. Forgive your parents after 25. They did their best with what they had. Now move forward.

107. Become “no better friend, no worse enemy”. Strive to embody this completely.

108. Envy is the most expensive energy sink. It drains without producing anything valuable.

109. You will never convince anyone. People must reach their own conclusions through their own reasoning.

110. Silence protects you. Unless you’re being waterboarded, you’ll never get in trouble by saying too little. When in doubt, shut your mouth.

Supplementation

111. Sauna as S-tier supplement. A hormetic stressor that produces adaptations similar to pharmacological interventions. Supplement with it regularly.

112. 10g creatine daily. Supports both physical performance & cognitive function beyond just muscle.

113. Methylated B vitamins. Essential for those with MTHFR mutations. Beneficial for most regardless.

114. 1-1.2g elemental magnesium daily. Blue light, nnEMF, & chronic stress deplete stores rapidly. Most people are deficient.

115. Collagen plus vitamin C. Elite combination supporting connective tissue synthesis more effectively than either alone.

116. High-quality fish oil. Aim for molecular distillation & third-party testing to avoid oxidized slop.

117. Cardiovascular stack beats statins. Nattokinase (10,800 FU) + berberine (1,500 mg) + citrus bergamot (700 mg/day) + ubiquinol (1,200 mg) delivers cardiovascular benefits without Big Pharma side effects.

118. Start low, titrate up. For any supplement or peptide protocol, begin at the lowest possible dose & increase gradually.

119. Strategic nootropics. Leverage L-theanine, rhodiola rosea, 4’-DMA-7,8-DHF, & alpha-GPC when focus demands exceed baseline capacity.

120. Cycle caffeine strategically. Match intake to circadian rhythms & training demands to avoid tolerance and maintain effectiveness.

Environment & Systems

121. Declutter items not used in past year. Physical space directly impacts mental clarity & decision-making capacity.

122. Check in on happiness regularly. Ask yourself daily: Am I getting what I want out of life?

123. Build systems for everything. Objectives feed strategy, strategy shapes tactics. Apply this universally to create automatic progress.

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I wish you all the most prosperity in attaining your 2026 objectives.

Leave nothing on the table.

Act passionately.
Build your systems diligently.
Audit your information ruthlessly.

Thanks for a great year. Keep getting after it. And we’ll see you guys in 2026.

Phys