Dear Reader, 5 days without food, living wild in the forests. This is what happened: 108 hrs fasted 82,000 steps 50 km hiked 1600 vertical metres 11500 calories burnt 0 ingested 4kg lighter 4 tics (discovered so far) Short version: I'm still alive! What went right: Didn't swallow a calorie from start to finish (piece of cake when you're fat adapted and have built up the "fasting muscle"), Got my re-feed just right (no over-eating or gastric problems), Lots of forest bathing (see list of...
7 days ago • 2 min read
Dear Reader, How long have you gone without food? Every year I do a Fasting Challenge. I spend a set amount of time fasted, engaging in demanding physical activity. Previous editions:2022: 24 hours fasted, 34km marched2023: 48 hours fasted, 30km marched per day2024: 5 days (120hrs) fasted, staggered marathon run over 4 days2025: 4 days fasted, 2 days hill hiking almost 70km This year I'm fasting from Wednesday 15th July to Sunday 19th and I'll be sleeping rough in the forests around the...
24 days ago • 1 min read
Hi Reader, I wanted to share something I’m excited about. I was invited to speak at the Ultimate Men Over 40 Global Health Summit, and after seeing the lineup of experts involved, I immediately said yes. This summit is bringing together over 100 of the top health, fitness, longevity, and performance experts in the world, all focused on one mission: helping men over 40 take control of their health and build a stronger second half of life. Men over 40 are one of the most underserved groups in...
4 months ago • 1 min read
Dear Reader, Holy moly, did I put on weight this Christmas! Today I'll share how I'm fixing it. If you've subscribed for a while then you'll know my personal story. You can skip to the next part. But, just in case, here's the quick video version: Since 2019, bodyweight has been on a pretty tight leash. This was after dropping from 94kg to roughly 73kg and I finally landed in a shape that actually felt sustainable. That number held for years. There were the usual 1–2kg seasonal wiggles, but...
7 months ago • 3 min read
Dear Reader, 🎄 A Christmas Message from Me to You 🎄 As the year winds down, I just wanted to say thank you for being part of this journey toward better energy, health, and vitality. To celebrate, I’ve put together a little something festive - my “12 Days of Christmas” video, where I share fun and impactful ways to stay connected to your health over the coming year. 🎁 Your Free Christmas Gift: Download my Hunger & Satiety Guide - your quick-reference to mastering natural appetite control and...
8 months ago • 1 min read
Dear Reader, Today I'm bringing you some critical information about Vitamin D. You see, we think Vitamin D is universally good for us. We get our levels tested, or we'll happily munch it as a supplement or even get prescribed mega-doses at the Doctor's. It's even added to all sort of other products, from supplements to food products. But this Vitamin D abuse could be causing more harm than good. I've always promoted the idea that "if you can make it, don't take it", referring to Vitamin D and...
about 1 year ago • 4 min read
Dear Reader, It's that time of year again - time for my annual Fasting Challenge! I start this evening (Wednesday) with my "Last Supper". Then I won't consume a single "calorie" until Sunday evening. Zilch. In the meantime, I will spend 2 days hiking in the hills around the Forest Circadian Retreat, totalling over 50km and 1500m of vertical elevation. Will I survive? You can follow my progress practically in real time on my Facebook page, Midlife Metabolic Health. Just like/follow to make...
about 1 year ago • 2 min read
Dear Reader, Are humans the dumbest species on this planet? Are we doomed to extinction? Sometimes I think so. (But not you Reader - you have a survival advantage because you're subscribed to my newsletters 👍) Click to see my Linkedin post on this paradox! Take the area of light and Human Health. It's one of the great ironies of our age that we go to great lengths to understand how light (intensity, spectral properties, timing) impacts: Keeping fish in an aquarium, Milk yield and health of...
over 1 year ago • 6 min read
Dear Reader, I hope you're thriving! Got a few things today that will certainly interest you. The (free) BioHack Pack is live! This is for you if... ...you recognise that you need to move the needle on your health - whether that be due to excess body fat, increasing fatigue and lack of cognitive ability, a diagnosed medical problem* or a general feeling of malaise… or... ...you're curious and interested in maintaining your maximum human potential until your final breath… …yet you’re currently...
over 1 year ago • 4 min read