At Studio Nanna, we believe that it doesn’t have to be expensive or complicated to obtain considerably higher well-being. When I listened to Dr. Espen’s podcast, a self-announced biohacker, I felt he captured this message perfectly. He outlined some simple and powerful practices—many of which I’ve found to be game-changers in my own journey toward better health and more energy. Inspired by him, I have created a list of 10 hacks I’ve integrated into my life that can help you too. For the full episode, you can check out Dr. Espen Podcast episode 14 on Spotify.
1. Clean Up Your Body and Mind
The first step to improving your health is to simplify and clean up your diet and environment. Eating real, whole foods and reducing exposure to harmful chemicals will help you feel healthier and more energized.
My approach: I prepare healthy meals daily for myself and my family, using simple, natural ingredients. Quick meals like stir-fries or salads can be made just as quickly as frying a pizze. Also, remember that hunger is not neccesarily a bad thing—when you feel hungry, your body is often repairing cells. Eating fewer, larger meals helps stabilize blood sugar and reduces the urge to snack throughout the day.
Additionally, there’s no need to spend a fortune on cleaner products. Many grocery stores now offer affordable, cleaner detergents for both the house and body, so you can reduce toxins in your environment without breaking the bank. Remember also to think about your beauty products as the chemicals get absorbed through the skin.
2. Learn to Master Your Emotions
Emotions are a big part of your overall health. Rather than trying to avoid or escape negative feelings through food, alcohol, or exercise, it’s important to face and accept them. Avoiding emotions only makes them build up, leading to stress, anxiety, or depression in the long run.
My approach: When I notice negative emotions, I have learned to take time to sit with them rather than suppress them. Accepting how I feel allows me to process those emotions and move forward. Practices like breathwork or journaling help me stay grounded and release what I’m feeling, rather than letting it control me. You could also try going for a quick walk, as movement and fresh air are great ways to clear your head.
3. Live in Tune with Your Natural Rhythm
The key to long-term well-being is learning to listen to your body. It’s essential to know when to rest, eat, and move. Sleep, managing stress, healthy foods, and movement are the foundation of good health—everything else are just a tools to support the basics. Before you really learn to listen from the signals from the body, you could consider using technology to track your vital signs and compare how you feel in the moment. The goal is to develop the skill of feeling inward and knowing what your body needs.
My approach: If you find it difficult to understand what your body needs, consider using a watch or tracking device for a period of time. Over the past years, I have regularly used a Garmin watch to track my health, especially my body battery and stress levels. This was especially useful when I was pregnant and my stress levels where sky high. I then managed to focus on recovery and understand that I needed to rest most of the day. Now I also regularly use the Healy device to check in with my body and use the recommended programs. Remember that symptoms are a sign that something is off.
4. Surround Yourself with Strong Relationships and be Kind to Others
Good relationships are fundamental to well-being. Being able to talk openly with family and friends can make a huge difference in how you feel day-to-day. Sharing challenges with others helps lighten the emotional load, which is why I encourage you to find your circle of support. It is also proven that helping others actually make you happier.
My experience: In addition to having strong relationships in my life, I have found it valuable to be part of group-based programs. This has allowed me to learn, and grow with like-minded people. These connections have been invaluable to my personal development. If you’re looking for a mentorship group or community, feel free to reach out for help. I can help you find a supportive space that aligns with your goals.
5. Consider Using Technology to Track and Optimize Your Health
Using technology can help you better understand patterns in your health. Devices like the Garmin watch, Oura ring, WHOOP 4.0, or the Healy device provide insights into your sleep, heart rate variability, and overall well-being, making it easier to optimize your health based on real data. However, it’s important to remember that tracking isn’t for everyone. If tracking causes additional stress or anxiety, it’s better to rely on how you feel and make intuitive adjustments.
My approach: I find tracking particularly useful in recognizing patterns in my sleep and stress levels. If I’m not feeling well, I use the data to adjust my routine, but I always listen to my body first. The Healy device has been a valuable addition to my routine, helping me obtain better balance and a sense of calm. When I was pregnant I noticed a significant improvement in the quality of sleep after starting to run the sleep programs on the device.
6. Use Cold Therapy for Recovery
Cold therapy, like cold showers or ice baths, is a simple way to reduce inflammation and boost your recovery. It also helps improve circulation and can lift your mood, making it a quick and easy way to start your day feeling refreshed.
My routine: I try to end all my showers with a cold shower. This gives me an energy boost, a sense of clarity and helps me wake up. If I’m near water, I’ll take a cold plunge—that's even better! Start with 30 seconds of cold water at the end of your shower and work your way up.
7. Practice Breathwork and Meditation
Breathwork and meditation are two of the most powerful tools I use to go inward and help my body and mind relax. Both practices are incredibly effective at helping me snap out of negative emotions and return to a balanced state.
My experience: I’ve attended several breathwork events, where deep breathing for about an hour has allowed me to revisit old traumas and release stored emotions. It’s been incredibly powerful—one session can feel like the equivalent of 20 hours of therapy. There are several wellness centers in Oslo that offer these events, and many online communities as well. If you’d like to explore breathwork, I’m happy to help you navigate the options.
8. Find a Coach, Mentor, or Therapist If Needed
Having a coach or mentor can be a game-changer. Surrounding yourself with people who genuinely want to see you succeed keeps you motivated and focused. The energy of the people around you is contagious, so make sure you’re surrounding yourself with positivity and support.
My advice: Find a coach or mentor with whom you feel a real connection. The right mentor can push you to grow and guide you through challenges. I’ve worked with several mentors, and I’m happy to recommend some if you’re interested. You don’t need to go it alone—having a supportive person in your corner makes all the difference.
9. Be Grateful and Stay Positive
Gratitude is a simple yet powerful practice that can shift your mindset and reduce stress. By focusing on what you’re grateful for, you can cultivate a more positive outlook on life.
My approach: In the morning or evening, depending on when I remember, I try to write down or at least think of a few things I’m grateful for. This small practice helps me stay grounded and keeps my mind focused on the positives in my life, no matter how stressful the day might get. You could also find short meditations for gratefulness on YouTube or mindfulness apps.
10. Believe in Something Bigger
Being part of something bigger than yourself can add a sense of purpose and fulfillment to your life and provide you with a source of strength, inspiration, and guidance when things get tough. Whether you believe in higher powers, think of it as energy, or simply look for moments of awe, it will give you a sense of purpose and support. If you think of it, people have believed in something bigger throughout humanity!
My experience: I try to look for the beauty and joy in everything I do. I’m especially fond of spending time in nature and find that it gives me a sense of calm. It could be a sunrise, sunset, or a beautiful view. Many people claim that after having children, it's easier get a true sense of the higher purpose of life.
These 10 wellness hacks are simple, practical ways to improve your health and energy. Whether it’s adding cold therapy to your routine, using technology like the Healy device to boost your energy, or finding the right community, each of these tips can help you feel better and live more fully. At Studio Nanna, we believe that sleep, stress management, and healthy foods are the foundation of good health—everything else is an add-on. Start with one or two tips that resonate with you, and incorporate it into your daily routines.
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