Many of us enjoy trying new health hacks. From TikTok advice to wellness podcasts, we’re surrounded by people and products claiming to improve sleep, gut health, energy or longevity.
But here’s the thing: some trends are harmless, while others may not be right for everyone. The encouraging news is that a few simple habits can support our overall health and wellness, and they’re much easier than you might think. In this article, we look at what works, what doesn’t and why.
1. Cold plunging: Does it actually help?
Cold plunges are increasingly popular online and while the science shows some potential benefits, there are a few things to consider.
Short bursts of cold exposure may improve mood and lower stress for some people. But interestingly, cold therapy can impact women differently to men. For example, men report sleeping better as a result of their cold plunge routines, but the same effect is not found in women.
Some studies suggest cold exposure may support mood and emotional stability for certain people. Just remember, it’s not for everyone. People with heart conditions or those who are pregnant should speak with a GP before trying cold exposure.
Cold plunge tips for beginners:
Cold plunging can be helpful, but it doesn’t need to be extreme,” says nib Medical Advisor, Dr Hamish Black. “Even a cool shower can give you the same benefits without the risks.
Here’s where to start:
Start with 30 seconds in cool water (no ice needed)
Keep your chest above water if you’re new
Always pay attention to how your body feels.
2. Walking 10,000 steps is no magic bullet, but movement is
The 10,000 step recommendation was never been based on medical evidence. and medical professionals have questioned its usefulness in recent years. In fact, experts now suggest you aim for nearly half that if you want to see health benefits, recommending around 5,000 to 7,000 steps a day, depending on age and fitness level.
If you want to look after your health without focusing on a step goal, the Australian Physical Activity Guidelines suggest aiming for either 2.5 to 5 hours of moderate activity a week, or 1.25 to 2.5 hours of vigorous activity. They also recommend including muscle-strengthening activities at least two days each week.
So yes, movement is one of the best health hacks we have, but you don’t need to hit 10,000 steps each day to have a positive impact on your health.
Try these evidence-backed boosts:
Add a 10-minute walk after meals, which may help support to lower blood sugar
Swap one short drive each day for a walk
Make walking social, which can support mental health.
3. Greens powders: Helpful or just hype?
Greens powders can feel like a great health shortcut and they may be useful when your diet is low in variety. But research shows they’re not a perfect substitute for the real deal.
While these supplements may help us out in the nutrient stakes, they don’t replace the fibre, antioxidants and plant variety from actual fruit and vegetables. So, they’re fine as a top-up, but whole foods still win.
If a greens powder gets you closer to your daily veggie target, great. But it should complement a balanced diet, not replace it,” says Dr Black.
4. Protein for breakfast: A small habit with big benefits
This is possibly one of the simplest health hacks and one of the most effective. A breakfast with a good source of protein can help you feel fuller for longer, cut down on mid-morning snacking and keep your energy steadier across the day.
People who start the day with a higher-protein meal may feel less hungry, have fewer cravings and reduced evening snacking compared with people who have a lower-protein breakfast or skip it altogether.
The takeaway? Adding more protein to your breakfast (think yoghurt, eggs, tofu, nut butter or high-protein oats) is a simple, evidence-backed way to stay satisfied, avoid impulsive eating and feel more balanced throughout the day.
5. Intermittent fasting: To eat or not to eat?
Intermittent fasting can be a helpful way to bring a bit more structure back into your routine. For many people, it offers similar benefits to a standard calorie-controlled approach, including steadier blood sugar, healthier cholesterol levels and improved blood pressure – all positive steps for your overall wellbeing.
But like most things, there’s no one magic solution. Research suggests that intermittent fasting can deliver results that are much the same as simply eating a little less each day. And while some people enjoy the rhythm of fasting, others find the hunger, low energy or general irritability a bit challenging, especially at the beginning. We also don’t have long-term studies yet, so there’s still more to learn about its lasting impact.
It’s also not right fit for everyone. If you’re pregnant, living with diabetes or have a history of disordered eating, it’s important to check in with a healthcare professional first. They can help you work out the safest and most supportive approach for you.
Make health hacks work for you
There’s one thing every helpful habit has in common: consistency beats intensity.
Try stacking habits together, like protein for breakfast after your morning walk or sleep syncing with a nightly wind-down routine.
And remember, health hacks should make life feel easier – not more stressful. If a habit leaves you feeling stressed or overwhelmed, it may help to take a step back or break it down into something smaller.
Explore more simple, evidence-backed tips on health and wellbeing section or book a telehealth appointment to talk through your health concerns with a professional.
