Season changes can challenge your body — shifting daylight, temperature, and humidity often stress your immune system, hormones, and sleep. Leading biohackers like Wim Hof, Ben Greenfield, Dave Asprey, Paul Saladino, and Siim Land offer powerful, practical ways to stay strong and balanced when the weather turns.
Below are five evidence-inspired biohacks (one from each expert) to help you adapt, recover, and thrive through any seasonal transition.
1. Wim Hof — Cold & Breath Control for Immune Resilience
Start each morning with a cold or contrast shower to boost circulation and immunity. Combine it with Wim Hof breathing — deep controlled inhales and short holds — to manage stress and oxygenate the body.
Why it works: Cold exposure triggers mitochondrial adaptation and improves immune defense; the breathwork balances your nervous system.
Tip: Begin with 30 seconds of cold water and build gradually as your body adapts.
2. Ben Greenfield — Light Exposure for Energy & Sleep
As daylight shifts, morning sunlight and red-light therapy can help stabilize your circadian rhythm.
How to use: Get 10–15 minutes of early sunlight; in darker months, use a red-light panel in the evening to counteract reduced daylight.
Why it works: Light exposure resets your internal clock, supports hormone balance, and may reduce seasonal fatigue.
3. Dave Asprey — HRV Tracking for Smart Recovery
Use heart rate variability (HRV) monitoring (via Oura, WHOOP, or similar) to know when your body needs rest or stimulation.
How to apply: If HRV drops, scale back workouts, fasting, or cold exposure; when it rises, reintroduce challenges.
Why it works: Season changes add invisible stress — tracking helps prevent overtraining and immune crashes.
4. Paul Saladino — Adjust Fats & Broths Seasonally
Shift your diet with the weather.
- In colder months, include stable fats (butter, tallow) and bone broth for warmth and minerals.
- In warmer seasons, add lighter proteins and seafood for easier digestion.
Why it works: Your body’s metabolism and nutrient needs vary with climate and daylight; eating seasonally supports balance and immunity.
5. Siim Land — Flexible Fasting for Metabolic Balance
Don’t keep the same fasting routine all year.
- In winter, shorten fasting windows to support immunity and warmth.
- In longer days, extend fasting to reset metabolism.
Why it works: Adapting fasting to daylight helps maintain hormonal and metabolic flexibility through seasonal shifts.
Key Takeaway
To stay healthy during seasonal changes:
- Expose yourself to light and cold wisely
- Track recovery through HRV
- Adjust food and fasting patterns to match your environment
Balance stress with recovery — that’s the essence of biohacking through the seasons.
Healthy Today Club 
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