Life Hack #1: Optimise your sleep.
Optimal health starts with optimal sleep.
We detox, we recover and we repair whilst consolidating memories through the night.
We use the energy collected (from sun, food and from grounding) during the day to reverse the damage made from each day.
Your bedroom should be a safe haven, a sanctuary, somewhere where there are NO THREATS, where you can recover and relax.
If anything interferes, you’ll repair slower, and have sub-optimal health.
Whilst supplementing may work, the most important question is: Why do we need them?
Bad sleep comes from these basic elements:
1️⃣Stress: Stops us from sleeping (so we wake for threats, can run, and don’t get eaten)
2️⃣Light wakes us (bc our bodies think threats like lions will be awake too).
Supplements may fuel deficiencies that balance hormones, and help you relax, but nailing the reasons why is more important.
Eating food or exercising too close to bed tells our body it could be day time (thus not ready to sleep).
If we watch movies it heightens our stress levels, which means we don’t sleep as well. This is why you must relax and wind down.
If you’re dehydrated your body is in a stress-state and is harder for it to repair.
If there’s too much EMF the body can think it’s a threat (a recent study indicates the brain is in a semi-sleep stage when EMF is present).
This is why turning off WiFi, your mobile phone, and pulling the bed away from the wall is important.
Plug sockets have EMF, and can be measured inches from your head due to the plugs behind your bed head.
If the body is my oxygenated properly, it won’t repair properly and will also be stressed.
This will increase your heart rate so it pumps blood faster, which lowers your heart rate variability (not a good thing). Open the window.
My advise is, optimise the hell out of your sleep OVER EVERYTHING.
Digestion, brain fog, concentration, hormone balance, stress, all improve when sleep is great - quite often sleep is the answer.
Tim💚
#sleep#sleepy#sleeping#sleeptime#nosleep#sleepingmask#sleeplessnights#sleepdeprived#sleepbetter#sleeplikeababy#sleepproblems#rest#bedtime#goodnightsleep#sleepbetter
Dinner with the guys @blacklockchops tonight.
Have really enjoyed having some of my fave peeps in town!
I highly recommend the Porterhouse and the Pigs Head on toast with gravy and the bone marrow.
These are the FUNdamentals of health.
IGet these right before doing all the “cool” or expensive “biohacks”
As per my talk @healthoptimisationsummit This weekend, yhe body NEEDS these to thrive.
✋🏻STOP & CHECK now: How many of them have you got nailed?
A house-plant wouldn’t flourish without enough sunlight, water, nutrients, bacteria - so why would you?
It’s common-sense.
And common-sense needs to be more common.
🩺Can you remember a time that you were recommended any/many of these by a traditional doctor?
I bet not.
The prescription for OPTIMAL HEALTH is very simple:
💤Sleep well
🥩Eat well
💦Hydrate well
💨Breathe well
🏃🏼♂️Move well
☀️Sun well
👣Ground well
👯♂️Relate well
❤️Love well
💦F**k very well”
And
💩Detox Well
-Quote by Dr Ted. My addition is the Detox Well part :)
Get these things right, you’ll flourish and then reversing any dis-ease becomes far easier.
But until you do, you won’t operate at your best.
Learn how to do all these things well step by step by joining the Fundamentals of Health course (link in my bio).
Tim 💚
#rootcause#healthoptimisation#healthcomesfirst#biohacking#healthylifestyle#healthyliving
There’ll be a few posts about the @healthoptimisationsummit coming up this week on my feed, but before they do, I wanted the very first to be an appreciation post for this incredible human @isabelle.schreuder
I may be the face of the event, but behind the scenes Iz has been working hard to make sure things run like clockwork.
I’ve worked with many people before, but never in such synergy, both always smiling and figuring out a solution to anything that arises. No drama, no ego, no problems - just a happy, healthy smile.
If either of us needed support, or dropped out of a growth mindset we held each other accountable and pushed forward.
Thanks goes to our team and volunteers because without them this wouldn’t have been possible!
Thanks @acroyogacoach for the AcroYoga!
Against all odds, we DID IT!
Some of the curveballs:
👉🏼1 pandemic
👉🏼1 event agency change
👉🏼a venue change
👉🏼3 date changes
👉🏼1 major investor change
👉🏼a complete team change
👉🏼10 keynote speaker changes
And with 2 hiccups it went smooth!
2100 attendees
101 exhibitors
2 epic days
Oh and we’ve sold 75% of next years exhibitor hall already!
Much love Iz.
Tim💚
#teamwork#izisawesome
Biohacking, supplements & visiting drs all have their place, but have you got the basics nailed?
Has anyone even asked you?
If not, why are you surprised that you need a dr in the first place?
If your body doesn’t have the basic building blocks in place, it won’t run like a smooth machine
ITS SO OBVIOUS
So putting them in place & finding a good HEALTH practitioner or functional dr is key
I get asked for recommendations every day, when there’s mo shortage of doctors
But why?
It’s very simple
Traditional Doctors ARE NOT trained in optimal & preventative health, they’re trained in prescribing medicines to HIDE symptoms of sickness
Symptoms are MESSENGERS to tell us something needs attention
so we suffer with chronic sickness they cant fix
The goal is HEALTH. Not medicine
But HEALTH focussed training doesn’t start in allopathic *medical* school & isn’t integrated, nor recommended to those doctors during their training
It has to be discovered by the Dr, and then trained separately in completely different schools
Insane right?
I appreciate that most doctors entered “healthcare” to help others feel their best & to fight off or recover from chronic diseases but this isn’t happening
Unfortunately, the conventional medical model doesn’t give practitioners the space to do that
Nor does it provide enough training in nutrition (less than ONE day) and next to no training in behaviour change, which is crucial to prevention & healing
How can a doctor get you healthy if he doesn’t even ask these questions?
Cutting-edge health care is Functional, Integrated, Lifestyle & Health Optimisation medicine
Shifting to these allows Doctors to provide the right level of care & ask the right questions without losing their license
Note that they have the same training as traditional doctors PLUS other qualifications ON TOP
If you’re struggling with chronic health issues & don’t know where to turn, find a functional practitioner & nail the fundamentals of health from my IG (or course)
Credit is due for emergency care - here the medical system is amazing
Get the fundamentals nailed
Tim💚
#fundamentalsofhealth#medicalschool#healthylifestyle#healthtips
I highly recommend cutting all the iffy ones, and focussing on the ones that elevate each other and all have the same mission.
I also recommend detoxification and relaxing with a good @banya_london session and massage. Try the experience if you haven’t yet!
It’s been a busy year planning for this weekend @healthoptimisationsummit - and tonight was my night off with some of my closest, favourite people in the world (with a few missing due to capacity limits)
Thanks for being such awesome friends
@drdome1@livevitae@krisgethin@dremilofficial@max_gotzler
Tomorrow is going to be a big day!
Tim💚
#banya#sauna#friends
This is why you need to hydrate with proper water and eat natural food
For these reasons it’s why I talk about minerals so much
These are some of the main functions that the different minerals have in your body
1. Zinc - immunity
2. Iodine - thyroid function
3. Selenium - protect against oxidative stress
4. Chloride - digestion and stomach acid
5. Sodium - electrolyte balance and hydration
6. Calcium - bone mineral density
7. Phosphorus - bone mineral density
8. Boron - brain health and inflammation
9. Sulfur - detoxification and antioxidants
10. Manganese - antioxidant defense
11. Chromium - blood sugar and insulin regulation
12. Potassium - blood pressure regulation
13. Iron - tissue oxygenation
14. Magnesium - energy, stress, inflammation and so much more
15. Copper - lipid, glucose and iron metabolism
This only refers to the primary functions of these minerals, and of these minerals have numerous additional effects and roles
It’s available on Amazon (the link is in my bio).
If you’d like to build a healthy daily routine & understand how to add minerals into it, check out my Health Optimisation Course.
It’s 10 days, covers 7 key areas of heath optimisation, has a private slack community & 24/7 personal access & support from me, and hand holds you to become a pro!
Also has a 30 day money back guarantee. £197. (link in bio).
Tim💚
Ps. Credit to @siimland@drjamesdinic for the original post I updated.
#minerals#nutrients#nutrition#eathealthyfood#magnesium#sodium#water#hydration
The biggest learning in recent times was number 11 for me
…work in progress
I ran out of space in the image, and wanted to add:
12 You respect & listen to others opinions - instead of calling it misinformation or hating them for thinking differently
13 You question your own beliefs to understand if you formed them from proper information (or from someone that told you about it)
14 You choose collaboration & togetherness over segregation
15 You understand that life can be hard, and instead of being depressed or becoming overly emotional - you understand this is part of life, you smile and figure the best way around the issue
What would you add?
Tim💚
#maturity#mindset#growingup
Sorry if you’ve seen this photo before.
I have a love/hate relationship with it.
Trust me, I don’t love looking at the ‘old’ me.
I don’t just look bloated and unhealthy.
I look miserable.
I was miserable.
So it brings me no joy to look back on that part of my life.
What makes me happy about this photo isn’t the version of me on the right.
It’s the journey I took to get there.
My biohacking journey.
But this journey spurred me to build a better me & build a better community so we can all benefit in this world of conflicting “health” advise.
It’s why I created the @healthoptimisationsummit which shares all the best and REAL information directly from the authors themselves.
It’s not watered down, it’s not wrongly interpreted- it’s from the biggest names in the world.
It happens this weekend in London.
35 keynote speakers
102 health brands
2 days
2000 health optimisers like you
See the link in my bio for tickets - or visit @healthoptimisationsummit use code Timbiohacker for the beta discount we do
See you on the weekend
Tim💚
#myjourneybacktohealth#biohacking#healthoptimisationsummit#transformation#healthylifestyle#healthiswealth#healthishappiness
Starting the day well pays off
The most successful people I know have a strong WORK routine & don’t waste time
They know that without a great WORK routine they don’t achieve much
However, they often don’t have a HEALTH or FAMILY routine, so they often don’t have optimal health (or sleep), are usually stressed & miss the kids growing up
🤸🏼♂️The HEALTHIEST people I meet have a strict daily HEALTH routine
They often don’t prioritise their finances, earn less & often have financial stress, but have great physical health
🤸🏼♂️💰👨👩👧The healthiest, happiest & most successful people of all have a strict daily routine that incorporates their LIFE goals, FAMILY goals, HEALTH goals & WORK goals (& keep it consistent)
They don’t have any time to waste, they have less stress, a happier family life & optimal money
If they break routine from time to time, they don’t stress about it
These are the guys that you can’t believe how much their achieve. I like to copy these guys
What all 3 groups have in common
👉🏼they don’t use excuses
👉🏼they don’t waste time
👉🏼they stick to their routine
👉🏼they adapt it only when necessary
If you don’t have consistent routines, you’re probably not achieving your health, family or financial goals and work an 8 hour job “wishing things would be easier”
Create a:
📆daily work routine
🏋🏽health routine
👨👩👧family routine
We then drop into autopilot and achieve so much more, instead of forgetting to do the important things
Key things to note:
👉🏼Stick to it
👉🏼Turn off notifications
👉🏼Don’t take calls until a certain time of day
👉🏼Use a task app
👉🏼List your day in your calendar
👉🏼Force yourself to stop work at a certain time (or you’ll work all night)
Each point in my morning HEALTH routine has a very specific health reason which you can find full details of each on my IG feed (scroll down).
Do you make excuses every day or do you have a routine?
Tim💚
Ps. If you want to build a HEALTH routine that fits your schedule check out my course. Click the link in my Bio
#dailyroutine#routine#routines#atomichabits#goodhabits#morningroutine#healthylifestyle#autopilot#successtips
Tiny changes add up.
It’s called compound theory. It’s the 8th wonder of the world according to Einstein.
This makes them POWERFUL.
Do them for 30 days.
Then come back & comment to let me know how you got on.
As a health optimiser they’re all critical for multiple reasons.
I’ve nailed them all but one...
Have you got what it takes?
Now I’m off to call Mum.
Tim💚
Ps. I used this as my phone wallpaper for 6 months. It really helped integrate them!
#healthtips#morningroutine#atomichabits#compoundtheory#routine#healthroutine#healthylifestyle#healthyhabits
RESPECT THE SUN
but respect what you put on YOUR BODY more
And remember, what goes on, goes in
I recently posted about how respecting the sun, building sun exposure slowly, using a natural MINERAL BASED sunscreen, removing seed oils, taking Astaxanthin, and how NOT wearing sunglasses is the way to go for sun protection
To be clear, never EVER let yourself burn - and sorting gut inflammation by removing crappy food and only using healthy oils will help your sun resistance (and overall health!).
I also explained that more toxic chemicals that over burden our liver is NOT SAFE - and causes more cancer than the sun itself if you respect the sun (IMO) - even though a couple of influencer dermatologists disagreed (they don’t trust evolution obv)
Whilst there are many nasty chemicals in sunscreen that I wouldn’t put on my skin (because we absorb them!) Benzene is a VERY important one to keep away from!
☠️ Benzene somehow found its way into these products (and MANY OTHER sunscreens!) along the supply chain, probably as a “contaminant” ;)
It is an IARC group 1 carcinogen and has been linked with blood cancers like acute myeloid leukaemia
In addition, there are endocrine disruptors in sunscreen that we should look out for:
🔬A study in JAMA showed that chemical ingredients from sunscreen were detected in the bloodstream after one single-use, sometimes for days (up to 21) after
👦🏼observational studies showed ingredients like oxybenzone associated with lower testosterone in teenage boys
And researching online will also show you multiple reasons why not to lather this crap all over your skin or your precious children!
I trust @greenpeopleuk & the brand Jason FYI (no affiliation)
Be careful who you trust, and if EVER IN DOUBT trust natural products (mineral based sunscreen) not chemical companies or outdated government guidelines
See @dr_jenny_goodman book “staying alive in toxic times” for more details & get your copy signed @healthoptimisationsummit next weekend (and make new healthy friends)
Tim💚
#sunscreens#sunprotection#antiaging#sunblock#sunscreen#sunburn#respectthesun#sunscreenalways#sunbathıng
Bc I’ve worked on my traumas, insecurities and ego.
And I continue to do so every day.
Triggered by something?
Stop. Close your eyes.
Ask yourself
“why did I get triggered?”
“what does that say about me?”
“What insecurity or trauma ‘could’ it be caused by?”
Do that for 5 minutes.
Dig deep. You’ll realise it’s an automatic reaction to something.
If you’re true to yourself, you’ll find some gold.
Next time it won’t trigger you, and you’ll laugh at how you’ve grown.
I have this practice every morning.
It’s amazing how much crap you can let go of after a week, let alone a whole year!
Happy Weekend peeps.
Tim💚
#growthlooksgoodonyou#growthmindset#healingjourney#triggered#triggeredmemes#insecurities#innerwork#traumahealing#mentalhealth#angermanagement#troll