My health optimisation journey - Four lessons from four months of health optimisation

In August last year, I started with my health optimisation journey. The goal was to dive deeper in multiple health and lifestyle related topics which are impacting my Heart Rate Variability (HRV). In my first article I explained more in depth what HRV is and how my journey looks like.

In December, I experienced a fall back. I struggled for multiple weeks with my health. I paid the price of an intensive work schedule and a deep personal transformation process I was going through. The result: I needed a big part of the month to recalibrate and recover.?

In this article I will share my main four lessons from the first four months of health optimisation. That comes down to one lesson per topic I was focusing on.

August '22: Sleep / Circadian rhythm

Lesson 1: Respect the Recurring Rhythm (RRR)

In my first month, I focused on sleep optimisation, and even broader on circadian rhythm optimisation. Being confronted on a daily basis with clients and leaders which are energy depleted, optimising the circadian rhythm is the priority number one!

We all know that respecting a minimum of 7 hours of sleep is the basics, but what many leaders underestimate is that what you do first thing in the morning and throughout the day will determine your sleep quality. Your early day natural light exposure, when you have your first bite and when you move throughout the day are the main influencers of your internal biological clock.

Many leaders ignore the natural rhythm of nature. They are putting in extra hours, are working late, are exposing themselves to artificial light way after sunset, and so forth.?

So above all:

• Respect your circadian rhythm
• Wake up with natural daylight (or try to mimic it)
• Sweat hard in the morning (increase cortisol)
• Unwind in the evening
• Turn of your phone and connect with loved ones

Respect the recurring rhythm of each day and your deep sleep recovery will skyrocket.

September '22: Breathwork

Lesson 2: Biohacking just By Breathing (BBB)

There is so much to say and do with breathwork or the act of conscious breathing. More and more high performing leaders are turning to conscious breathwork to optimise their focus and performance. From holding your breath more, to box breathing, done by jet fighter pilots and Navy Seals, to Wim Hof breathing or holotropic breathing to reach altered states of consciousness. Breathwork can do it all.?

Conscious breathing has an immediate impact on your HRV and stress levels. So if you’re right now, while reading this article, are experiencing stress - hopefully reading this article is not the cause :) - then start breathing in a 4 - 6 rhythm. Inhaling 4 seconds through the nose and exhaling 6 seconds through the mouth. Doing this for 10 minutes will immediately relax your nervous system and will bring more focus and clarity.

October '22: Cold Exposure

Lesson 3: Have a Daily Dose of Discomfort (DDD)!

Most people have the luxury to live in an age of continuous comfort. The endless availability of food, water and stable temperatures leave us with no reason anymore to survive. This scientific effect of comfort creep is something we all are exposed to and which is not serving our ambition to reach sustainable performance.

Break the comfort routine by finding your Daily Dose of Discomfort.?

• Crush your morning workout
• Do some deep heavy breathing exercises (such as Wim Hof breathing)
• Fast for 18 hours (or more)
• Take an ice cold shower or have a cold exposure protocol

Evolution will thank you for it and you will find yourself having more energy, more clarity and a better health.

November '22: Nutrition

Lesson 4: Find your Food Formula (FFF)

Having a healthy food intake has always been a challenge to me…and it still is. We get over-informed by the media about all kinds of different diets to follow. One day it’s no carbs, then no fat, then we only have to eat meat and afterwards become vegan. Everyday, a new scientific paper gets published which contradicts with the messages you have been reading the day before. Of course, the role of the big nutrition industry cannot be neglected here.

How to Find your own Food Formula?

What worked for me is asking the following three questions:

• Am I really hungry? Or can I skip my breakfast and reap the health benefits of doing some fasting?
• Do I have time for healthy cooking or do I need to go for a quick fix? Find healthy quick fixes (such as Huel or Every)
• Is my fridge filled with plastics or with whole food? Assess the amount of packed food you have in your house and half the amount.

And a last thing:? Let technology support you in the process, not lead you.?

I use many devices to support me in my journey. Once I notice I let the outcome of my endeavours depend on what technology is telling me, I pull out the plug.?

So remember:

1. Respect your Recurring Rhythm (RRR)
2. Biohacking just By Breathing (BBB)
3. Have a Daily Dose of Discomfort (DDD)
4. Find your Food Formula (FFF)

The coming months I will continue my journey and dive deeper into the following topics:

• January 2023: Exercise
• February 2023: Water / No Alcohol
• March 2023: Meditation / Gratitude
• April 2023: Behavioural Change

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