I’ve spent hundreds of hours (and more money than I’d like to admit) reading, studying, and experimenting with my health and productivity.

I’ve learned a lot … BUT, there’s one hack that’s had a bigger impact than the rest.

(and it came as a huge surprise)

The good news is, it’s so simple to implement.

Back in 2020 … well, you know what happened in 2020.

As I’m sure you did, I got hit, and although the ailment itself didn’t strike me too hard, the lingering effects were lingering, to say the least.

In the weeks and months that followed, I kept getting struck with annoying colds that took an AGE to clear up; more severe than they were in the past.

It sucked, and so, in 2022, I began an adventure into health, bio-hacking, and overall well-being — and then, in 2023, I implemented what I learned and experimented with various strategies, challenges, exercises, and more.

It was all *this* that inspired the [no hustle] in the first place, although that isn’t what this article is about … instead, it’s about ONE STUPIDLY SIMPLE thing that has had a greater impact than all the other things I’ve tried.

Although I warn you … when I tell ya what it is, you may roll your eyes.

SMOOTHIES.

Yeah, I know, eyes rolling … but hear me out because as I look back on the last year or so, there was an almost overnight change in my health—especially my immunity—that started as soon as I committed to these smoothies.

But they’re not the kind you’ll find in shops or those fancy-dan bars.

And they don’t taste nice … I once had my partner, Vee, try…

… she did not like it or appreciate me for a little while after.

BUT these smoothies, despite their not-so-great taste worked. REALLY WELL!

And I say smoothies because there are three.

🍏 The Green One

🫐 The Blue One

🍆 The Purple One

All are similar, but different in their own way.

creating the perfect smoothie

Before we dive into each smoothie, let’s ask the question you’re no doubt asking…

WHY? Why Smoothies?

Simple, they are an easy way to get the “right kind of calories” into your system. It doesn’t take long to make a smoothie. Drinking is quick and easy compared to eating a meal, and often kinder on the stomach on the other end of an intermittent fast—we’ll save that for a future video/article.

Through a smoothie, you can access a host of essential nutrients in one go.

No fuss. No mess. Hardly any excuses whatsoever.

So that’s WHY I turned to smoothies, and I think it’s this reason why they have had such a fundamental impact on my health. Yet it wasn’t by accident because I make sure each smoothie has…

• One Type of Vegetable
• One Type of Fruit
• One Type of Seed
• One Type of Powder
• One Type of Oil

Note: the creatine powder and Biomel are both optional; more on those soon.

(and more on why these are the building blocks to a great smoothie soon, too)

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The other thing a great smoothie needs is to provide at least one ingredient that helps with the following…

• Your Immune System
• Your Brain/Cognitive Function
• Your Gut
• Your Heart and/or Blood
• Your Mental Health

At least, this is what mattered to me.

For you and your health… maybe not.

That’s kinda the point because I thought about this A LOT before I dove in, getting blood work done and various other tests so I could get to know MY BODY.

I encourage you to do the same and then craft a smoothie or two around the goals that mean something to you.

So with that in mind, let’s explore the three smoothies and their ingredients—including the important role each one plays.

the green smoothie

• Fresh Spinach (one handful)
• Banana (one whole)
• Pumpkin Seeds (1-2 heaped tablespoons)
• Spirulina Powder (1 tablespoon)
• Cacao Powder (1 tablespoon)
• Oregano Oil (2 drops)
• Creatine Power (1 teaspoon)
• Biomel Powder (1 teaspoon)
• Almond Milk (top up as necessary)

Let’s start with the SPINACH…

• Type = Vegetable
• Role = Gut

A handful of fresh spinach can go a long way, it not only high in fiber and packed with nutrients, but rich in antioxidants and a good anti-inflammatory.

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Next up we have BANANA…

• Type = Fruit
• Role = Heart/Blood

I like having a banana in a smoothie as it’s otherwise pretty stodgy. They also play an important role in your heart and blood health, in large part due to their high potassium and magnesium rates.

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Next up we have PUMPKIN SEEDS…

• Type = Seed
• Role = Heart/Blood

Something else that helps your blood and heart… pumpkin seeds, also rich in magnesium, as well as iron and zinc; all important players in the heart game.

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Next up we have SPIRULINA POWDER…

• Type = Powder
• Role = Immune

Although not the best taste, spirulina is said to have powerful anti-inflammatory and detoxification powers, as well as the ability to stimulate certain parts of your immune system.

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Next up we have CACAO POWDER…

• Type = Powder
• Role = Brain

As well as tasting nice and aiding the smoothie in that regard, cacao is rich in flavonoids, which is a type of antioxidant strongly linked to good brain health.

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Next up we have OREGANO OIL…

• Type = Oil
• Role = Immune

The taste of this… boy-oh-boy, it’s strong. But worth it because oregano (especially oil and its intense form) has Antibacterial, Antiviral, Antifungal, and Anti-inflammatory properties.

–

Next up we have CREATINE POWDER…

• Type = Powder
• Role = Energy/Recovery

This one is optional, but adding creatine to my diet is important as someone who runs a lot. You may or may not need this. If you do, adding this powder to a smoothie makes a lot of sense.

–

Next up we have BIOMEL POWDER…

• Type = Powder
• Role = Gut

Similar to the last one, this is also optional. I won’t go into all the details, but this form of powder is basically a gut enhancer (and pro and prebiotic). After taking several tests, I discovered several food intolerances.

This helps in my daily battle, and after removing it for a week—to see if it was actually having any impact—I felt a lot of discomfort; so it seems to do its job.

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Next up we have ALMOND MILK…

• Type = Liquids
• Role = n/a

There’s no real benefit of almond milk here, other than you need liquid.

You can use water, but this adds a little taste and texture.

Compared to other milks, it’s pretty low on the fat count.

the blue smoothie

• Fresh Kale (one handful)
• Frozen Blueberries (one handful)
• Chia Seeds (1 heaped tablespoon)
• Curcumin Powder (1 tablespoon)
• Cacao Powder (1 tablespoon)
• Coconut Oil (1 tablespoon)
• Creatine Power (1 teaspoon)
• Biomel Powder (1 teaspoon)
• Almond Milk (top up as necessary)

Let’s start with the KALE…

• Type = Vegetable
• Role = Gut

As with most leafy greens, Kale is a great source of nutrients and various vitamins, as well as anti-inflammatory and antioxidant properties—in short, great for your tummy.

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Next up we have BLUEBERRIES…

• Type = Fruit
• Role = Brain

It may sound strange, but blueberries are said to offer certain Neuroprotective effects, as well as enhance your brain plasticity. Tasty little buggers too, and a great source of antioxidants.

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Next up we have CHIA SEEDS…

• Type = Seed
• Role = Heart/Blood

These tiny seeds are packed with fatty acids and are said to lower blood pressure, regulate blood sugar, and improve cholesterol levels

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Next up we have CURCUMIN POWDER…

• Type = Powder
• Role = Immune

The active compound found in turmeric, Curcumin is pretty magical, as its shown to modulate the activity and proliferation of various immune cells, including T cells, B cells, macrophages, and neutrophils to name a few.

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Next up we have CACAO POWDER…

• Type = Powder
• Role = Brain

This makes it into all my smoothies, not only tasting nice but is rich in flavonoids: a type of antioxidant strongly linked to good brain health.

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Next up we have COCONUT OIL…

• Type = Oil
• Role = Brain

This is one of those “good” fats, and the effects it can have on your brain function, in particular, can be pretty powerful, in part due to its rich nature of medium-chain triglycerides (MCTs).

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Next up we have CREATINE POWDER…

• Type = Powder
• Role = Energy/Recovery

This one is optional, but adding creatine to my diet is important due to the amount of exercise I do. You may or may not need this.

–

Next up we have BIOMEL POWDER…

• Type = Powder
• Role = Gut

This is also optional, a gut enhancer (and pro and prebiotic) that I need due to my several food intolerances and overall issues with my gut health. 

Hopefully, this isn’t something you need.

–

Next up we have ALMOND MILK…

• Type = Liquids
• Role = n/a

You can use water, but almond milk adds a little taste and texture.

Compared to other types, it’s pretty low on the fat count.

the purple smoothie

• Fresh Red Cabbage (one handful)
• Fresh Avocado (one whole)
• Hemp Seeds (1 heaped tablespoon)
• Astragalus Root Powder (1 tablespoon)
• Cacao Powder (1 tablespoon)
• Extra Virgin Olive Oil (2-3 tablespoon)
• Creatine Power (1 teaspoon)
• Biomel Powder (1 teaspoon)

Almond Milk (top up as necessary)

Let’s start with the RED CABBAGE…

• Type = Vegetable
• Role = Gut

Although a rather disgusting-tasting vegetable, it is rich in nutrients and offers plenty of antioxidants and anti-inflammatory goodness, as well as a big player in healthy digestion. 

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Next up we have AVOCADO…

• Type = Fruit
• Role = Heart/Blood

A fruit with all the good fats, in particular, monounsaturated fats (specifically oleic acid), which are known to reduce levels of bad LDL cholesterol while increasing good HDL cholesterol—both of which are important for good heart health.

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Next up we have HEMP SEEDS…

• Type = Seed
• Role = Heart/Blood

Also good for your heart (although a bugger in your teeth) are hemp seeds and their healthy—and varied—Omega Fatty Acids.

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Next up we have ASTRAGALUS ROOT POWDER…

• Type = Powder
• Role = Immune

This root has somewhat mythical powers, packed with polysaccharides, saponins, and flavonoids, which are believed to enhance your immune response. These compounds can stimulate the production and activity of white blood cells, thus playing a crucial role in fighting off pathogens.

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Next up we have CACAO POWDER…

• Type = Powder
• Role = Brain

It makes it into all my smoothies, not only tasting nice but also rich in flavonoids.

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Next up we have EXTRA VIRGIN OLIVE OIL…

• Type = Oil
• Role = Heart/Blood

Something else with almost mythical powers, in large part due to it being high in monounsaturated fatty acids (MUFAs), particularly oleic acid.

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Next up we have CREATINE POWDER…

• Type = Powder
• Role = Energy/Recovery

An optional one, but adding creatine to my diet is important as I run a lot. You may or may not need this.

–

Next up we have BIOMEL POWDER…

• Type = Powder
• Role = Gut

Also optional, and a gut enhancer (pro and prebiotic) that aids my battle against several food intolerances.

–

Next up we have ALMOND MILK…

• Type = Liquids
• Role = n/a

There’s no real benefit of almond milk here, other than you need liquid—you can just use water, although this adds a little taste and texture.

healthy smoothies for immune booster

Although I hope you find everything above helpful, please appreciate that these smoothies are NOT miracle cures and they may or may not help you.

I created these smoothies after months of studying, carefully thinking about what I personally wanted to get out of them, and thinking about my body, my intolerances, my needs, and my situation.

This came after Blood Tests and Microbiome Tests … and a great deal of thought.

So don’t just rush in and try these smoothies; take some time to test and get to know your BODY — as well as your mind and current situation in life.

I link to some good resources below, so if you feel inspired right now, please make sure your ‘next step’ is getting to know YOUR body better.

All the best on your journey, and reach out if you have any questions.

Resources I’ve Found Helpful:

• Examine.com — Sol Orwell and his magic team are always my first pitstop if I ever want to explore a food or supplement. A treasure trove of insights that are well worth bookmarking (if you like to geek out, the pro version is VERY useful and will fast become the only resource you need).
• Ben Greenfield — my first real foray into bio-hacking (through THIS book), and someone who offers a lot of good insights through the blog and podcast.
• Ari Meisel — always worth exploring Ari’s backlog as he knows more than most when it comes to hacking your health and productivity.
• 33Voices — a great podcast that covers a lot, but longevity and ever-lasting health are common subjects.
• Dave Asprey — one of the original “hackers” with a vault of great information.  

hi, i’m turndog and I wrote this article … i am a writer, ghostwriter, anti-hustler & a guy on a mission to ensure you too escape the hustle — come be part of the [no hustle] movement

hi, i’m turndog and I wrote this article … i am a writer, ghostwriter, anti-hustler & a guy on a mission to ensure you too escape the hustle — come be part of the [no hustle] movement