Loading: Big January Energy ??

No big calls. No complete overhauls. Just tips, fuel, training and clever hacks to get you moving in the right direction in 2024. Let's get to work.

• Hack: The benefits of biohacking, without the ??
• Recover: Your 'couldn't sleep' survival guide
• Eat: Hit the reset button with Dan
• Learn: Why 2024 is the year of metcon

The non-billionaire's guide to biohacking

Biohacking. Just because you can't afford your hyperbaric oxygen chamber doesn't mean that reaching peak potential and living longer is out of reach.

Our version of biohacking is about tweaking your lifestyle to make it easier to perform at your best every day.Let's give the billionaires a run for their money.

Try these performance-enhancing hacks that don't cost a thing.

Couldn't sleep? Here's how to get through today

Running through your mental to-do list at 2am. Preparing excuses to skip work at 3am. Hearing weird noises at 4am. Watching the clock click closer to 6am… And now you're tired before you even begin.

So how do you get through the day? Here are a few strategies to get you started…

1. Get some natural light: It can be tempting to stay in your cave when you're tired. However, sunlight boosts serotonin and improves alertness, so it's a good way to counteract the effects of being underslept.
2. Know the rules of napping: We bet a nap sounds great right about now. But it's not as simple as dozing off on the sofa. For best results, try napping in the early afternoon for no longer than 20 minutes. That's enough to give you a boost for the rest of the day, without jeopardizing your sleep at night.

Your day doesn't have to be a total write-off. When sleep doesn't come, top up with all 5 tips to get by.

New year, new food: 10 recipes for a fast reset

While you've been working through the leftovers, Dan's been busy working up new flavors for 2024.

Plug in and recharge for the year ahead with Dan's top 10 reset recipes.

I see metcon in your future ??

By Luke Zocchi

If you're on a mission to make this the year you become your fittest self ever, I've got two words for you: metabolic conditioning. It's about increasing your body's ability to store and use energy – and stronger metcon is all in the way you train.

Step into a future where you get fitter, faster.