You wake up tired.
Even after a full night in bed.
The fixMorning light and the same wake time, every day.
Biohacking coach
Hack your biology.
Tired all day and wired at night? Your body runs on a 24 hour clock. I'll show you how to set it, with simple daily habits backed by science.
Sound familiar?
Your body is sending signals.
The 3pm crash.
Coffee at seven, crawling by mid afternoon.
The fixDelay caffeine 90 to 120 minutes after waking.
Your mind won't switch off.
Stress that follows you all day.
The fixThe physiological sigh. One to three breaths.
Awake at 3am.
Can't fall asleep, or can't stay asleep.
The fixDim lights after dark and a cool, dark bedroom.
No drive.
Motivation that has gone missing.
The fixDeliberate cold to lift dopamine for hours.
Tight, sore, stiff.
A body that aches when you get up.
The fixDaily stretching plus deep tissue release.
What is biohacking?
Small inputs. Big changes.
Biohacking means changing the everyday inputs your body runs on, like light, temperature, breath, movement and sleep, to change how you feel and perform. No lab. No gadgets needed. The most powerful tools are free.
10min
of morning sunlight on a clear day sets your body clock.
11min
of deliberate cold per week, in total, for mood and energy.
5min
of daily cyclic sighing lowered stress in a Stanford study.
The daily plan
Follow the sun.
Nine free habits, from sunrise to sleep. Each one takes minutes, and every one comes from published Huberman Lab protocols. Keep scrolling and live the day.
06:30
Get morning light.
How
Go outside within 30 to 60 minutes of waking. Give it 10 minutes on a clear day, 20 when it's cloudy and up to an hour when it's grey. Skip the sunglasses, and never stare at the sun.
Why it works
Morning light releases cortisol at the right time of day. That sharpens your focus now and starts the timer for sleep tonight.
07:00
Finish the shower cold.
How
Build up to about 11 minutes of cold a week in total, spread over a few sessions. The water should be uncomfortably cold, yet safe. Start warmer and work your way down.
Why it works
Cold triggers a big, lasting release of dopamine and adrenaline. You feel it as energy, mood and focus that carry on for hours.
Safety first: never hyperventilate before or during cold water immersion.
08:00
Wait on the coffee.
How
Hold your first caffeine for 90 to 120 minutes after waking. Stop all caffeine 8 to 10 hours before bed.
Why it works
Adenosine builds up through the day and makes you sleepy. Caffeine blocks it for a while. Time it well and you skip the afternoon crash and keep your sleep.
12:00
Train, then stretch.
How
Lift for strength and do cardio for your heart across the week. Then stretch: hold each stretch for 30 seconds, 2 to 4 sets, 5 days a week.
Why it works
About 5 minutes per muscle group per week is enough to gain flexibility. A little, often, beats a lot, once.
15:00
Breathe out the stress.
How
Take two inhales through the nose: one big, then a short top-up. Then breathe out slowly through the mouth until your lungs are empty. Repeat 1 to 3 times.
Why it works
This is the physiological sigh, which Dr. Huberman calls the fastest way to calm down in real time. Done for 5 minutes a day, it lowered stress and resting heart rate in a Stanford trial.
17:30
Catch the sunset.
How
Step outside again in the late afternoon, before the sun goes down, for 10 minutes or so.
Why it works
Evening light tells your body the day is ending. It helps you wind down, especially if you keep the lights low later on.
18:30
Sweat it out.
How
Sauna at 80 to 100 °C for 5 to 20 minutes, 2 to 3 times a week. More often appears to be even better for your heart.
Why it works
Regular sauna use is linked to a lower risk of heart disease and of death from any cause. Heat also lifts mood.
Skip it if you're pregnant or under 16. Start cooler and stay hydrated.
21:00
Dim the lights.
How
After dark, use only as much light as you need to move around safely. Avoid bright overhead lights between 10pm and 4am. Candlelight and moonlight are fine.
Why it works
Bright light at night shuts down melatonin, the hormone that makes you sleepy.
22:00
Cool, dark, on time.
How
Keep the bedroom cool and dark, with blankets you can throw off. Wake at the same time every day, and go to bed when you first feel sleepy.
Why it works
Your body temperature has to drop by 1 to 3 degrees for you to fall asleep and stay asleep.
The science
Don't take my word for it.
Every habit on this page comes from the free, public protocols of Dr. Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast. In his words:
“Sleep is THE foundation of our mental and physical health and performance in all endeavors.”
On light
“View morning sunlight!”
On the physiological sigh
“…the fastest way to calm down in real time.”
On stretching
“…consistency beats duration and intensity when it comes to increasing flexibility.”
Quotes are taken from Dr. Andrew Huberman's public Huberman Lab newsletters, linked above. Dr. Huberman is not affiliated with Tudor James Grimbly and does not endorse this coaching.
Your coach
Hi, I'm Tudor.
I'm a REPs certified fitness professional, a biohacking and metacognition coach, and a deep tissue and myofascial release expert. I work on the whole system: how you move, how your biology runs and how you think.
Body
Hands-on deep tissue and myofascial release to free up tight, sore muscle.
Biology
A daily plan built on light, temperature, breath, movement and sleep.
Mind
Metacognition: noticing how you think, so stress and old habits lose their grip.
Off the mat I'm a working actor, and I created Train the Actor, a mental and physical conditioning series for performers.
How it works
Three steps to start.
- 1
Send me a message.
Tell me what you want to fix: energy, sleep, stress or a body that aches.
- 2
We map your day.
On a free call we find the two or three habits that will change the most for you.
- 3
We build it in.
One habit at a time, with coaching and hands-on bodywork, adjusted as you go.
Tomorrow starts tonight.
Your first step is free: 10 minutes of morning light. For everything else, let's talk.
Message Tudor on InstagramThis page is for education only and is not medical advice. Speak to your doctor before starting cold, heat, breathwork or supplement protocols, especially if you are pregnant or have a heart condition.