Biohacking Basics: You’re drinking Water wrong!

Welcome to More Good Days – everyday, accessible longevity – hosted by Dr. Michael Mol, Faf du Plessis, and Sean Lunn.
Our mission is to give you simple, practical, science-backed tools to optimise energy, focus, and daily performance.

The Truth About Hydration
Hydration is the foundation of biohacking but widely misunderstood.
Most people think it’s just “drinking more water,” or assume the body is “60% water.” In reality, your body is closer to 60% mineral-supported water, and minerals like sodium help move water into your cells. Without minerals, water passes through the body without properly hydrating you leaving you tired, unfocused, and dehydrated at a cellular level.

In this episode, we explore:

-How hydration affects mood, focus, energy & performance
-Why dehydration happens even when you drink enough
-Sean’s simple Morning Hydration Protocol (Sean’s Shooter)
-Hydration timing for digestion, sleep & recovery
-How elite athletes hydrate
-Why mineral quality matters more than quantity

Sean’s Shooter – Morning Hydration Protocol:
Start within 15 minutes of waking:
¼–½ tsp mineral-rich salt (Oryx, Celtic, Himalayan)
300–500 ml filtered or remineralised water
Squeeze of lemon (optional)
2 tsp apple cider vinegar (optional)
5 g creatine monohydrate (upgrade)

Avoid: large amounts of water during meals; drinking heavily before bed.
Benefits: clearer focus • calmer mood • steady energy • better cellular hydration

Hydration Throughout the Day:
Morning: Sean’s Shooter
Daytime: Light sipping (don’t dilute stomach acid)
Afternoon: Add salt if training/sweating
Evening: Stop heavy intake 2–3 hrs before sleep

⏱️ Timecodes:
00:00 Introduction to Biohacking
01:35 Sean’s transformation journey
03:08 What is Biohacking?
04:30 Faf du Plessis on Biohacking and self-improvement
06:15 Dr Michael Mol
06:47 The importance of hydration
08:28 The difference between good and bad water
09:00 Salt’s role in hydration
09:39 Illustration of the differences between mineral, trace minerals and electrolytes
12:20 How much salt do you need daily?
13:20 How much water do you need daily?
14:12 Small tweaks to improve health
16:00 Sean’s Shooter
16:33 Understanding hydration
17:00 Difference between cold and warm drinking water
17:33 The benefits of lemon in your water
18:46 The benefits of apple cider vinegar
23:50 Choose the steps that work for you and add them to your life
24:14 The importance of creatine
25:30 Creatine in the body
26:05 How much creatine do you need daily?
27:00 Why does creatine need water?
27:40 How creatine helps your brain and sleep
28:25 Takeaways
29:15 Closing statements
29:40 How to make Sean’s Shooter

Partner Links (Affiliates)

Products we use and trust:

Bare Aminos – creatine, electrolytes, and essential amino acids for muscle, energy and clean performance.
10% discount https://www.bareayr.co.za/discount/Mo...

Zenii Hydrogen Water – molecular hydrogen for recovery and inflammation
10% discount https://zenii.co.za/discount/MGD%2525...

Arctic Ape – ice baths & sauna for cold/heat exposure at home
5% discount code ‘MGD5’ https://www.arctic-ape.co.za/order

Iglu Therapy – premium ice baths for cold water therapy
7.5% discount code ‘FAF5’
https://iglutherapy.com/?linkId=lp_63...

Hyperbaric Oxygen Therapy (HBOT) – healing, detox and cellular repair
Enquiries: [email protected]

Red Light Therapy Devices – mitochondrial energy and recovery
Enquiries: [email protected]

Join the Community
Remember to like and subscribe to our channel
Sign up to our newsletter at www.moregooddays.co.za

Follow us on Instagram: @moregooddays_za
Follow us on TikTok: https://www.tiktok.com/@moregooddays_...
Follow us on LinkedIn:   / sean-anthony-l-b7aa44  
Follow us on Facebook:   / 61582700162723  

We would love to hear from you.
How about sharing your morning setup and hydration routine with us in the comments?

Full references and scientific sources:

Episode 1: Hydration
https://docs.google.com/document/d/1g...

DISCLAIMER

This podcast is for information and education only. It is not medical advice, diagnosis, or treatment. The tools, protocols, and insights shared on More Good Days are based on our personal experiences, scientific research, and the perspectives of our guests.

Always consult a qualified medical professional before making changes to your nutrition, supplements, training, medication, or health routines — especially if you have any existing conditions.

The hosts, guests, and partners of More Good Days accept no responsibility for any injury, loss, or damage arising from the use or misuse of the information shared in this episode.