Hey {{first_name|there}},
Last week I told you that I'd been reading through all of your replies to my welcome email. Genuinely, every one.
The five things that came up most were:
• Sleep
• Stress and nervous system
• Energy
• Gut health
• Weight
I promised I'd work through all of them so everyone gets a proper answer.
This week: energy.
Before I get into it, the Health Optimisation Summit is now just over two weeks away. 4,250 health optimisers in London, trying new technologies, testing products and hearing from some of the best people in health.
My head is completely down in it right now, but I'm so excited. Bear Grylls, Wim Hof, Dr Tara Swart, Francesca (@francescapsychology) and 58 other speakers, 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 energy.
So many of you talked about feeling tired, drained or sluggish. Some said they had no energy at all. Others described that afternoon crash where the rest of the day suddenly feels like hard work.
Running several companies means I have to pay close attention to what keeps my energy steady. There are days when I'm moving between HOS, Tim Biohacker, Medeau, calls and everything else, and I can feel myself starting to disappear after lunch.
But the things that help aren't especially complicated.
I get natural light early, as I mentioned in my last email. I wait roughly three hours before having my first coffee instead of reaching for it the moment I wake up.
I stand while I work. If I can take a call while walking, I do.
And if I feel myself fading in the afternoon, particularly when it's hot, I'll sometimes get into an ice bath. I get out feeling far more awake and ready to go again.
I love testing the limits of what the body can do.
But not every useful biohack needs to be extreme.
Sometimes it's getting outside earlier. Waiting a little longer for your coffee. Taking a call on your feet instead of sitting down.
Small shifts, done consistently. Often far more useful than a complicated protocol you'll only do once.
Cold exposure is a good example.
It's easy to assume colder must mean better. But much of the research is carried out at temperatures between 11°C and 15°C.
You don't need to sit in near-freezing water until your teeth are chattering.
For me, it's about learning to stay calm while my body is telling me to get out. Two controlled minutes. Then doing it again another day.
My favourite ice bath is Monk. Their Cocoon goes from ice-bath cold to 40°C, so I can use it for a plunge during the day or a hot soak in the evening.
What I like most is the philosophy behind it. Monk focuses on training yourself to remain calm rather than turning cold exposure into an endurance contest.
Find the minimum effective dose. Do it consistently. Pay attention to how you feel.
If you'd like to try it, this is the Monk Cocoon I love →
Code TIMBIOHACKER gets you £200 off.
One thing worth doing this week
Notice when your energy drops.
Don't immediately reach for another coffee or something sugary. First, change your state.
Go outside. Walk for ten minutes. Stand up while you take your next call. Put some cold water on your face.
Choose one small intervention and pay attention to what happens next.
You may not need a more extreme protocol. You may just need the right signal at the right time.
Look after yourself,
Tim 💚
P.S. Sleep, gut health and weight are still to come. If there's a particular part of any of those you want me to tackle, reply and point me in the right direction. Your questions are helping me decide where to take this series next.
P.P.S. Just over 2 weeks to go. London, 11 to 13 September. Tickets are moving fast. Once the current price goes, it won't come back.
