Health Update: How to boost NAD+ naturally: 7 simple habits – What Experts Say

January has a funny way of turning sensible adults into highly optimistic project managers of their own bodies. New year, new you, new shopping cart full of chia seeds and regret. But if you’re serious about feeling better in 2026, the best health hacks aren’t punishing, pricey, or performative. They’re the small, science-backed habits that help the body run properly where it counts: at the cellular level.

Dr Nichola Conlon, scientist and founder of NAD+ supplement provider, Nuchido, puts it plainly: “When people think about improving health, they often focus on what they can see, like skin, weight and fitness, but the real key to feeling younger and more energised starts at the cellular level.”

And that’s the point. You can’t out-train, out-spend or out-stress a system that’s running on fumes. So instead of reinventing your entire personality by January 12, here are seven underrated, affordable wellness moves—call them your 2026 health hacks—that aim to support cellular health, longevity and day-to-day vitality.

1) Sync your sleep with your body clock

Sleep isn’t a luxury add-on; it’s the overnight service station where your body does the unglamorous maintenance that keeps you going. According to Nichola:

“Sleep is when the body performs critical maintenance. It’s not just about how long you sleep, but how well your sleep aligns with your circadian rhythm,” says Nichola.

The basics still win: morning daylight, consistent bedtimes, and a cooler bedroom so your body gets the message that it’s time to power down. And if you’ve been treating sleep like a negotiable expense, here’s the real cost:

“Poor sleep disrupts energy production inside cells and can lower NAD+ levels, which are essential for cellular repair. Prioritising good sleep is one of the simplest ways to support healthy ageing.”

Not thrilling. Very effective. The best kind of January decision.

2) Eat within a 10-hour window

If you want a simple nutrition upgrade without calorie-counting yourself into a foul mood, time-restricted eating is the quietly competent option. Nichola explains:

“One of the most effective ways to reset your metabolism and improve cellular function is time-restricted eating,” Nichola explains.

The idea is straightforward: keep your meals within a 10-hour window so your body spends more time in repair mode. Nichola suggests easing in with a 14-hour overnight fast—finish dinner at 7 pm, eat breakfast at 9 am.

“This small change reduces inflammation, supports mitochondrial function and gives your cells time to rejuvenate – it’s one of the easiest longevity hacks out there.”

One of the rare health hacks that doesn’t require special equipment or saint-like willpower—just a clock and a bit of consistency.

3) Move for your mitochondria (without joining a cult)

The internet loves an extreme workout plan. Your cells prefer something you’ll actually do. As Nichola says:

“Movement keeps your mitochondria, the powerhouses of your cells, strong,” says Nichola. “You don’t need a gym membership to get results, as regular light activity throughout the day can significantly improve cellular energy.”

Think frequent movement snacks: short walks, stretches between calls, a few bodyweight exercises while the kettle boils. It’s less “training montage” and more “quietly competent adult.”

“Small, consistent movement, like little walks, stretches or bodyweight exercises can stimulate your cells to produce more energy, so it’s about frequency, not intensity.”

If you want one rule: move a little more than you did yesterday, and keep doing it.

4) Try gradual cold exposure (no heroics required)

Cold plunges look dramatic on social media. Your bathroom can do a perfectly good job without the polar expedition. Nichola’s advice:

“Cold exposure can be a great way to boost mood and metabolism, but it doesn’t have to mean ice baths,” Nichola says. “Cold exposure triggers beneficial hormones and encourages brown fat activity, which supports better energy use. Start small and work your way up, as consistency matters way more than extremes.”

A 30-second cold shower finish is enough to make you feel impressively alive and mildly indignant—often at the same time. The point isn’t suffering. It’s repeatability, which is the unsexy backbone of all worthwhile health hacks.

5) Support your NAD+ levels

Here’s where the cellular conversation gets practical. NAD+ plays a central role in energy and repair, and Nichola spells out why it matters:

“NAD+ is one of the most important molecules for longevity. It powers cellular energy, DNA repair and resilience, yet levels decline as we age,” says Nichola.

The non-negotiables still apply—exercise, sleep, decent nutrition—but she notes an additional option for people who want a structured boost:

“You can support NAD+ through lifestyle choices, like regular exercise, quality sleep and nutrient-rich foods. For an extra boost, a scientifically formulated NAD+ supplement can help the body produce more NAD+ naturally. It’s designed to activate the same cellular pathways that support youthful function and repair.”

Whatever route you choose, the principle is old-school: support the engine, don’t just polish the paintwork.

6) Reconnect socially (yes, it counts)

Longevity isn’t only built in the kitchen or the gym. It’s also built in the boringly profound act of spending time with people who make life feel lighter. Nichola explains: “One of the most underestimated wellness factors is connection,” Nichola explains. “Human interaction has measurable effects on cellular health.”

And the advice is refreshingly practical—less doomscrolling, more real contact:

“Spend time with people who energise you, call instead of text, and make social moments screen-free. Happiness at the cellular level is real!”

If you want a 2026 resolution that improves your life fast, this is a strong contender.

7) Practice micro-mindfulness (60 seconds counts)

If the word “meditation” makes you picture incense and guilt, you can relax. This is about brief, repeatable pauses that stop stress from running the whole show. Nichola says:

“Stress is one of the biggest accelerators of ageing, but you don’t need long meditations to counter it,” says Nichola.

Micro-mindfulness is exactly what it sounds like: tiny moments of awareness that help your nervous system switch gears.

“A single mindful minute before meals or three deep breaths before checking your phone can calm your nervous system. Small pauses keep your body in a restorative state, which is crucial for longevity.”

One minute, multiple times a day, beats one heroic session you never repeat. That’s the difference between theatre and change.

The resolutions that last are the ones you can live with

Nichola’s closing point cuts through the January noise: “The best resolutions are the ones you can sustain. Every one of these habits works by improving how your cells function. When your cells are healthy, you naturally have more energy, focus and vitality. That’s the real ‘new you’.”

So if you’re setting your sights on 2026, keep it grounded. Start with sleep, add movement, tighten your eating window, calm the stress spikes, and put connection back where it belongs. The best health hacks are often the ones your grandparents would recognise—just with modern science finally explaining why they work.

Bottom line: focus on the fundamentals of cellular health—sleep, movement, nutrition, connection and NAD+ support—and you give yourself a realistic shot at feeling better and ageing better all year long.