Biohacking News by Zestology BrainTap, 5am Starts, and Horses in the Paddock! #647
Nov 6, 2025
In this engaging conversation, Chris Barnes, a genetic expert and epigenetic performance coach, shares his ambitious morning routine starting at 5am. He emphasizes the importance of natural light and hydration for a productive day. Chris dives into his post-meditation rituals, including powerful coffee, gym workouts, and cold exposure for recovery. Balancing parenting and biohacking, he discusses the logistics of making breakfast and lunches after his morning regimen. The chat also touches on sleep strategies and how daily chores keep him moving.
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Morning Routine To Prime The Day
- Get natural light immediately after waking to set your circadian rhythm and alertness.
- Drink a big glass of water with a pinch of salt and do 15–20 minutes of meditation (Chris uses BrainTap) to prime the day.
Prioritize Early Workout And Recovery
- After meditation, have strong coffee and do a morning workout or use sauna followed by an ice bath when you can't train.
- Fit biohacks like BrainTap, sauna, and cold exposure into early hours before family duties begin.
Win Quiet Time By Rising Early
- Wake earlier than family commitments to secure quiet time for meditation and movement.
- Aim for a consistent bedtime around 21:00–21:30 to still get ~7 hours of sleep when rising at 05:00.