Today, we’re completing our biohacking blog series with a deep dive into how to biohack your exercise for fast fat loss, muscle gain, and quicker recovery after your workouts. Whether you’re a beginner, intermediate exerciser or experienced in health and fitness, there are plenty of tips and tricks in this blog to help you get more from your workouts, and improve your health.

Research shows those who engage in moderate exercise for at least 20 minutes, three times per week are likely to experience better sleep quality and quantity than those who are more sedentary. Whilst cardio workouts were long thought to be the best type of exercise to promote good quality sleep, recent research suggests strength training is actually more beneficial. As well as exercising, avoiding alcohol at least 4 hours before bed and stopping caffeine 6 to 9 hours before sleeping can help improve sleep. In this blog, you’ll learn how to biohack your sleep with exercise, changing your alcohol and coffee habits, as well as learning the best relaxation exercises for sleep.

Getting good quality sleep is the foundation of your wellbeing. When you sleep, your body heals damaged tissue, consolidates new experiences and creates memories, and sends out a pulse of growth hormone to help you get stronger after your last workout. Many of us experience poor sleep due to disrupted circadian rhythms, too much blue light at night, not enough sunlight at the right time of day, and a lack of key nutrients that support sleep. In this blog, you’ll learn how to biohack your sleep to improve the quality and quantity of your sleep; You’ll understand how to hack your light and darkness, temperature, food and supplements to supercharge your sleep and improve every other part of your health in the process.

The specific ingredients in this dessert have been specially selected to relax the body and mind, improve recovery from a busy day, reduce stress, help you get to sleep quickly, and stay soundly asleep throughout the night. We’ve included some of the best foods for sleep in this recipe

Sleep is so important because whilst we’re asleep, the body is working to support healthy brain function and physical health. In children and teens, sleep supports growth and development, whilst in adults, sleep helps prevent the onset of Alzheimer’s and dementia. Sleep plays a huge role in learning and neuroplasticity, immune health, hormonal balance, as well as cognitive performance, exercise recovery, blood pressure, appetite and cardiovascular health. [6] Sleep deprivation and disrupted sleep can quickly cause all of these aspects (plus many more) to deteriorate quickly. 

Cortisol is known as the ‘stress hormone’, and is released when we perceive a threat. Chronic stress however, can lead to high cortisol levels, resulting in high blood pressure, sleep issues, food cravings, weight gain, and disrupted hormones. Low cortisol levels caused by burnout are also a serious issue. In this blog, you’ll learn how to biohack your cortisol, balance your circadian rhythms, reduce stress, and build your resilience with the use of adaptogens, breathwork, nutrition and more.