Hey {{first_name|there}},
Over the past few weeks I've been reading through all of your replies to my welcome email. One by one. No joke! Hundreds of you wrote back, and I have to say, thank you, I've really enjoyed going through them (and have seen loads of interesting patterns in what you are dealing with).
Before I get into what came up most, I just want to say: I cannot believe that it's less than four weeks until the Health Optimisation Summit. 4,500 of us health enthusiasts, in London, trying new technologies, testing supplements, hearing from some of the best minds in health on the planet. My head is completely down in it right now and I am so excited.
Come and meet Bear Grylls, Wim Hof, Dr Tara Swart, Francesca (@francescapsychology) and me, plus 30 other health authors, all under one roof.
If you haven't got your ticket yet, prices are going up soon.
Grab yours here before they do →
Right. Back to your replies.
The five things that came up most were:
• Sleep
• Stress and nervous system
• Energy
• Gut health
• Weight
I'm going to work through all of them over the coming weeks so everyone gets a proper answer. This week I'm starting with the one that came up more than anything else.
"I'm exhausted, but I can't switch off."
"I sleep, but I never feel recovered."
"My nervous system feels fried."
I recognise all of this. Not theoretically. I was in this exact place two years ago, running HOS, travelling constantly, filling every gap with work, and wondering why I felt worse the harder I tried to optimise.
So here's my answer.
The exhaustion that doesn't go away with rest isn't a sleep problem. It's a nervous system problem. Your body is stuck in a state it doesn't know how to leave, not because you're broken, but because nothing in your day is giving it a clear signal that the threat is over.
What's helped me most is giving my body small, repeated signals of calm throughout the day.
• Morning light before checking my phone
• A short walk before I start work
• Eating lunch away from my laptop
• Changing clothes when the work day ends
Nothing complicated. Just small interruptions that tell your nervous system it's allowed to come down.
On days when I'm still wired after all of that, I'll put on my Pulsetto for a few minutes. It sits around the neck and gently stimulates the vagus nerve. For me it creates a clearer line between being switched on and letting the day go. It doesn't remove whatever caused the stress. But it helps my body stop carrying it into the next part of the day.
Use code TIMBIOHACKER for 15% off. Find out more here →
One thing worth doing this week
Pay attention to the first ten minutes after you finish work.
Do you immediately check something else? Carry the day into dinner? Stay switched on until bed?
Choose one small thing that tells your body you're done. Walk around the block. Sit outside. Take five slow breaths. Put your phone in another room.
Do the same thing each day this week and notice whether your body starts to recognise the transition.
Sometimes the healthiest thing you can do is stop.
Look after yourself,
Tim 💚
P.S. I'll be covering sleep, energy, gut health, and weight in the coming weeks. If there's something specific on your mind that I haven't mentioned, just hit reply and let me know. I genuinely read these and I love shaping the content around what you actually need.
P.P.S. Less than 30 days away. London, 11-13 September. Last year sold out. This year will too.
