❤️ Deep Dive: TL:DL
Mastering 21 Time Hacks for Health and Longevity - Dr Jack Kruse
Dr. Jack Kruse is the godfather of the circadian health movement, a brilliant neurosurgeon who traded the United States for El Salvador and has been relentlessly teaching for two decades that your light environment is everything. This quantum biology pioneer believes that optimising light, water, and magnetism equals true strength, and he champions decentralised health with the same fervour is champions decentralised wealth. In this recent talk in Prague, Dr. Kruse delivered his blueprint for reclaiming your most precious asset—time itself. His mission? To inspire each of us to become "savages" who live as sovereign beings with health, wealth, and freedom. Here are his 21 practical hacks that treat time like currency and your mitochondria like the powerhouse they truly are.
1. Morning Sunlight Exposure
Get 15-30 minutes of morning sun exposure (anyone that spends most of their day inside and on computers needs up to 60 minutes). You don't need to stare at the sun—just be outside so your eyes can sense it. This morning light exposure fixes a critical protein in your mitochondria called CCO (cytochrome oxidase) and helps you make special structured water called deuterium depleted water (more on this next week). Here's the beautiful part: this single hack is probably 80% of the work. Everything else is just optimising.
2. Bring Back the Smoko Break:
Tell your boss you're going for a "smoko" break—but swap the "smoke break" for a "light break" instead. Every hour of heavy work, step outside and recharge yourself with natural light. To take it one step further, adopt a mitochondriac wardrobe with shirts like Cooltan and Kiniki that let sunlight penetrate right through the fabric—genius hack for getting therapeutic benefits even while clothed. Your colleagues will think you're having a cigarette break; you'll know you're having a mitochondrial upgrade.
3. Blue Light Blocking Glasses
These aren't just trendy accessories—they're mitochondrial medicine disguised as eyewear. The key is finding glasses that block up to 550 nanometers, which protect your precious melatonin production from the LED assault happening everywhere. Protected melatonin levels equal better sleep. Better sleep equals better renovation and healing, which equals fewer doctor visits—making this one of the cheapest hacks you can find.
4. Circadian Light Planning
Here's the uncomfortable truth: change your light bulbs or let them change you. Ditch LEDs for incandescent or halogen bulbs wherever possible. Why? Being under LED light is like eating a cheesecake without actually eating food—it spikes your blood sugar and insulin levels. LED light s destroy your melatonin and literally dehydrates you, turning you "Mars-like" instead of the earth-based being you're meant to be.
5. Energy-Based Task Batching
This one's about working with your biology, not against it. Match your most demanding work to your energy peaks, then get sunlight immediately before or after. Even cloudy days deliver red light that penetrates clouds—your mitochondria crave this frequency constantly. Think of it as refuelling your cellular batteries in real time.
6. Support First Principal Thinking
First principles thinking means breaking complex problems down to their fundamental truths and building solutions from there—exactly what your body needs at the cellular level. Mix deuterium-depleted water (the lightest water on earth) with fluoride-free sea salt. This isn't just hydration—it's mitochondrial fuel. The more time you spend on computers, the more you need this liquid medicine. Your cells will thank you for the upgrade.
7. Minimise nnEMF Exposure
Here's the sobering reality: Steve Jobs, Hal Finney, Paul Allen—all billionaires, all dead before 63. Don't join that club. Limit non-native EMF exposure and consider Daylight computers (the only computers in the world made without blue light or flicker). Your future self will thank you for taking this seriously now.
8. Sleep Positioning & Meal Timing & Choices
If you want better sleep, if you're a mouth breather or suffer from sleep apnoea—this is for you. Press your tongue to the roof of your mouth before sleep and keep it there. In a little while, you'll do this naturally. This opens your airway and prevents mouth breathing. Bonus hack: rub your eyes to stimulate your vagus nerve.
When it comes to food, eat your meals on a consistent schedule—your body craves predictable rhythms more than you realise. And here's the key: eat local food from your environment. Food is literally an electromagnetic barcode of photosynthesis—your mitochondria recognises and respond to the frequencies of where you live.
9. The 80/20 Rule for Brain Power
Schedule your toughest work between 11am-1pm when your brain naturally peaks. Creative work gets the 9-11am slot. Save meaningless tasks like emails for after 3pm when your cognitive engine is running on fumes. Work with your neural rhythms, not against them.
10. Delegate Everything Non-Essential
The principle is simple: employ via negativa—keep your brain tight for what truly matters. Your time and mental energy are finite resources. Protect them fiercely by delegating everything that doesn't require your unique expertise and focus so you can put time back in your bank account.
11. Set Boundaries with Time Vampires
Be ruthless with people who drain your most precious resource. No unnecessary Zoom meetings. No pointless social obligations. Consider protecting your most productive hours each day—whether that's your first 2 hours or whenever your energy peaks. Your time is sacred—guard it like the treasure it is.
12. Break Large Tasks Into Small Tasks
Take any overwhelming project and break it into bite-sized pieces. Your brain has limited channels—multitasking is productivity theatre. This "bouldering" approach works with your neural architecture instead of overwhelming it. Efficiency equals more time for what actually matters.
13. Do Not Lunch
Use your midday brain peak (11am-1pm) for hard work, not social eating. Snack if needed, but preserve those golden cognitive hours for your most important work. Your brain will never be sharper than during this window—don't waste it on lunch meetings.
14. Take Micro Breaks During the Day
Stand up, take a deep breath, and breathe in and out. If your office has a window that opens, get some fresh air flowing. Can't get outside? Turn off the harsh office lights and bring red light inside your workspace. These tiny resets compound into massive energy gains throughout your day.
15. Evening Light Protocol & Breathing
Candles and fire only after sunset—step back to simpler times. Turn off those LEDs completely to preserve your melatonin levels. Want to enhance your evening routine? Try breathing techniques like Wim Hof, Erwan Le Corre, Buteyko method, or even a cold shower before bed. Your evening ritual sets the stage for tomorrow's energy.
16. Grounding & Strategic CBD
Here's the physics: the sun is a cathode, earth is an anode. When light hits earth, free electrons knock off. Humans are the only mammals with sweat glands on our feet—we're designed to absorb this free energy. For those spending too much time on computers, CBD affects the endocannabinoid system and can help repair damage from excessive screen time.
17. Protect Your Cognition
Here's a sobering wake-up call: Alzheimer’s isn't just a "boomer disease" anymore—it's happening to our generation and people as young as 27. Protecting your cognition isn't optional; it's a time hack that could save your future self decades of lost life. Every choice you make today is either building cognitive resilience or chipping it away.
18. Sleep in Complete Darkness
Cool temperatures are crucial—your hypothalamus needs to drop 3-4 degrees for optimal melatonin function. Use natural fibres like cotton and linen, consider a cooling pillow, and here's the advanced hack: ice packs on your carotid arteries for rapid brain cooling. The only time climate control is acceptable? Cooling your room at night.
19. Meditate
Meditation is good. Meditating outside is great. Meditating outside, in your birthday suit (that's right) is a pro move! Your ancestors did this naturally; you're just reclaiming an ancient practice. Exposing all of your body, (with our without meditation) is a way to supercharge your vitamin D synthesis and full-spectrum light absorption.
20. Wear Natural Fibres
Go back to cotton and linen for sun penetration. Companies like Cooltan and Kiniki make clothes that let sunlight through—"naked in public" made socially acceptable. Your skin needs to breathe and receive light frequencies that synthetic fabrics block.
21. Start a Time Journal
Track how you spend and waste time for 2-3 weeks until you optimise your routine. This awareness alone will transform how you value your hours. Build your citadel wisely—don't create your dream home near a 5G tower. And yes, saunas are beneficial, but do them the Scandinavian way: with stones, fire, and heat.
Bottom line: These aren't just productivity hacks—they're sovereignty practices. Every ray of sunlight absorbed is a rebellion against the forces trying to disconnect you from your natural power. You can watch the full presentation for yourself right here.
The Decentralised Time Manifesto
After delivering these 21 time hacks, Dr. Kruse concluded his talk with something beautiful—a manifesto that bridges ancient wisdom with modern rebellion. Here's how it begins:
"We, the sovereign individuals, declare that time is the truest wealth, a currency more precious than Bitcoin. For while a rich man's gift is fleeting, a busy man's time is a sacred offering to the masses. In a world where centralised systems, whether medical, governmental, or technological, have shackled our vitality and distorted our truths, we reclaim our birthright to health, freedom, and the radiant energy of the sun...."
You can read the full manifesto here.
Well, that's a wrap! Here's to a fabulous week ahead and I'd love to know what you thought of today's newsletter.
Rise Up!
Sandy xx
P.S Know someone who needs to hear this info? Forward it on now...
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