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.

B vitamins are essential for energy, brain function, mood, nerve health, skin, and play a critical role in metabolising carbs, fats and protein. The problem is that many people are low in B vitamins – and you could be too. Vitamin B12 deficiency is linked to fatigue, brain fog, nerve damage and fertility issues. In this blog, you’ll learn what the 8 B vitamins are, signs of vitamin B deficiency, the benefits of B vitamins, and why it’s important for most people to supplement with a vitamin B complex.