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🔥 Deep Dive: TL:DL

Mastering 21 Time Hacks for Health and Longevity – Dr Jack Kruse

Dr. Jack Kruse is the godfather of the circadian health movement, a brilliant neurosurgeon who traded the United States for El Salvador and has been relentlessly teaching for two decades that your light environment is everything. This quantum biology pioneer believes that optimising light, water, and magnetism equals true strength, and he champions decentralised health with the same fervour is champions decentralised wealth. In this recent talk in Prague, Dr. Kruse delivered his blueprint for reclaiming your most precious asset—time itself. His mission? To inspire each of us to become “savages” who live as sovereign beings with health, wealth, and freedom. Here are his 21 practical hacks that treat time like currency and your mitochondria like the powerhouse they truly are.

1. Morning Sunlight Exposure

Get 15-30 minutes of morning sun exposure (anyone that spends most of their day inside and on computers needs up to 60 minutes). You don’t need to stare at the sun—just be outside so your eyes can sense it. This morning light exposure fixes a critical protein in your mitochondria called CCO (cytochrome oxidase) and helps you make special structured water called deuterium depleted water (more on this next week). Here’s the beautiful part: this single hack is probably 80% of the work. Everything else is just optimising.

2. Bring Back the Smoko Break:

Tell your boss you’re going for a “smoko” break—but swap the “smoke break” for a “light break” instead. Every hour of heavy work, step outside and recharge yourself with natural light. To take it one step further, adopt a mitochondriac wardrobe with shirts like Cooltan and Kiniki that let sunlight penetrate right through the fabric—genius hack for getting therapeutic benefits even while clothed. Your colleagues will think you’re having a cigarette break; you’ll know you’re having a mitochondrial upgrade.

3. Blue Light Blocking Glasses

These aren’t just trendy accessories—they’re mitochondrial medicine disguised as eyewear. The key is finding glasses that block up to 550 nanometers, which protect your precious melatonin production from the LED assault happening everywhere. Protected melatonin levels equal better sleep. Better sleep equals better renovation and healing, which equals fewer doctor visits—making this one of the cheapest hacks you can find.

4. Circadian Light Planning

Here’s the uncomfortable truth: change your light bulbs or let them change you. Ditch LEDs for incandescent or halogen bulbs wherever possible. Why? Being under LED light is like eating a cheesecake without actually eating food—it spikes your blood sugar and insulin levels. LED light s destroy your melatonin and literally dehydrates you, turning you “Mars-like” instead of the earth-based being you’re meant to be.

5. Energy-Based Task Batching

This one’s about working with your biology, not against it. Match your most demanding work to your energy peaks, then get sunlight immediately before or after. Even cloudy days deliver red light that penetrates clouds—your mitochondria crave this frequency constantly. Think of it as refuelling your cellular batteries in real time.

6. Support First Principal Thinking

First principles thinking means breaking complex problems down to their fundamental truths and building solutions from there—exactly what your body needs at the cellular level. Mix deuterium-depleted water (the lightest water on earth) with fluoride-free sea salt. This isn’t just hydration—it’s mitochondrial fuel. The more time you spend on computers, the more you need this liquid medicine. Your cells will thank you for the upgrade.

7. Minimise nnEMF Exposure

Here’s the sobering reality: Steve Jobs, Hal Finney, Paul Allen—all billionaires, all dead before 63. Don’t join that club. Limit non-native EMF exposure and consider Daylight computers (the only computers in the world made without blue light or flicker). Your future self will thank you for taking this seriously now.

8. Sleep Positioning & Meal Timing & Choices

If you want better sleep, if you’re a mouth breather or suffer from sleep apnoea—this is for you. Press your tongue to the roof of your mouth before sleep and keep it there. In a little while, you’ll do this naturally. This opens your airway and prevents mouth breathing. Bonus hack: rub your eyes to stimulate your vagus nerve.

When it comes to food, eat your meals on a consistent schedule—your body craves predictable rhythms more than you realise. And here’s the key: eat local food from your environment. Food is literally an electromagnetic barcode of photosynthesis—your mitochondria recognises and respond to the frequencies of where you live.

9. The 80/20 Rule for Brain Power

Schedule your toughest work between 11am-1pm when your brain naturally peaks. Creative work gets the 9-11am slot. Save meaningless tasks like emails for after 3pm when your cognitive engine is running on fumes. Work with your neural rhythms, not against them.

10. Delegate Everything Non-Essential

The principle is simple: employ via negativa—keep your brain tight for what truly matters. Your time and mental energy are finite resources. Protect them fiercely by delegating everything that doesn’t require your unique expertise and focus so you can put time back in your bank account.

11. Set Boundaries with Time Vampires

Be ruthless with people who drain your most precious resource. No unnecessary Zoom meetings. No pointless social obligations. Consider protecting your most productive hours each day—whether that’s your first 2 hours or whenever your energy peaks. Your time is sacred—guard it like the treasure it is.

12. Break Large Tasks Into Small Tasks

Take any overwhelming project and break it into bite-sized pieces. Your brain has limited channels—multitasking is productivity theatre. This “bouldering” approach works with your neural architecture instead of overwhelming it. Efficiency equals more time for what actually matters.

13. Do Not Lunch

Use your midday brain peak (11am-1pm) for hard work, not social eating. Snack if needed, but preserve those golden cognitive hours for your most important work. Your brain will never be sharper than during this window—don’t waste it on lunch meetings.

14. Take Micro Breaks During the Day

Stand up, take a deep breath, and breathe in and out. If your office has a window that opens, get some fresh air flowing. Can’t get outside? Turn off the harsh office lights and bring red light inside your workspace. These tiny resets compound into massive energy gains throughout your day.

15. Evening Light Protocol & Breathing

Candles and fire only after sunset—step back to simpler times. Turn off those LEDs completely to preserve your melatonin levels. Want to enhance your evening routine? Try breathing techniques like Wim Hof, Erwan Le Corre, Buteyko method, or even a cold shower before bed. Your evening ritual sets the stage for tomorrow’s energy.

16. Grounding & Strategic CBD

Here’s the physics: the sun is a cathode, earth is an anode. When light hits earth, free electrons knock off. Humans are the only mammals with sweat glands on our feet—we’re designed to absorb this free energy. For those spending too much time on computers, CBD affects the endocannabinoid system and can help repair damage from excessive screen time.

17. Protect Your Cognition

Here’s a sobering wake-up call: Alzheimer’s isn’t just a “boomer disease” anymore—it’s happening to our generation and people as young as 27. Protecting your cognition isn’t optional; it’s a time hack that could save your future self decades of lost life. Every choice you make today is either building cognitive resilience or chipping it away.

18. Sleep in Complete Darkness

Cool temperatures are crucial—your hypothalamus needs to drop 3-4 degrees for optimal melatonin function. Use natural fibres like cotton and linen, consider a cooling pillow, and here’s the advanced hack: ice packs on your carotid arteries for rapid brain cooling. The only time climate control is acceptable? Cooling your room at night.

19. Meditate

Meditation is good. Meditating outside is great. Meditating outside, in your birthday suit (that’s right) is a pro move! Your ancestors did this naturally; you’re just reclaiming an ancient practice. Exposing all of your body, (with our without meditation) is a way to supercharge your vitamin D synthesis and full-spectrum light absorption.

20. Wear Natural Fibres

Go back to cotton and linen for sun penetration. Companies like Cooltan and Kiniki make clothes that let sunlight through—”naked in public” made socially acceptable. Your skin needs to breathe and receive light frequencies that synthetic fabrics block.

21. Start a Time Journal

Track how you spend and waste time for 2-3 weeks until you optimise your routine. This awareness alone will transform how you value your hours. Build your citadel wisely—don’t create your dream home near a 5G tower. And yes, saunas are beneficial, but do them the Scandinavian way: with stones, fire, and heat.

Bottom line: These aren’t just productivity hacks—they’re sovereignty practices. Every ray of sunlight absorbed is a rebellion against the forces trying to disconnect you from your natural power. You can watch the full presentation for yourself right here.

The Decentralised Time Manifesto

After delivering these 21 time hacks, Dr. Kruse concluded his talk with something beautiful—a manifesto that bridges ancient wisdom with modern rebellion. Here’s how it begins:

“We, the sovereign individuals, declare that time is the truest wealth, a currency more precious than Bitcoin. For while a rich man’s gift is fleeting, a busy man’s time is a sacred offering to the masses. In a world where centralised systems, whether medical, governmental, or technological, have shackled our vitality and distorted our truths, we reclaim our birthright to health, freedom, and the radiant energy of the sun.

Inspired by Hawaiian wisdom from the people: time in the past means time in the future. We navigate the truths of our origins to chart a future unbound by tyranny. We reject the false narratives of a culture that fears the sun, worships screens, and cedes power to corrupt institutions. This manifesto is a call to decentralise life, to restore time as a gift to all, and to harmonise our mitochondria and connect us to the heliosphere that we are part of.

My country, the United States, once a beacon of freedom and liberty, has succumbed to a toxic culture of scientific tyranny and governmental overreach. The Constitution has been misinterpreted through false narratives. It has been weaponised to centralise power and stripped the people of our natural rights. Centralised medicine, of which I used to be a part of, is like yogurt left untouched for 250 years that has failed to cultivate a culture of healing. Instead, it fosters dependency on entropy.

Technology’s blue light and non-native EMF ensnares our minds. It creates an addiction soon to be medicalised by the insanity of the system that we’ve built, that are blind to our flaws. We now stand at a crossroads: remain complicit in this chaos, or reclaim our sovereignty.

I propose a radical act of defiance and renewal. The Decentralised Time Manifesto is a movement to redistribute time, a healing force for the ill, to reconnect with the sun’s life-giving rays, and live on our own terms. The vision is rooted in the following principles:

Time is medicine. The ill are robbed of time—time to heal, time to live, time to thrive. We call for a decentralised system where time is gifted to those battling sickness, not through charity, but through community. Volunteers, unencumbered by bureaucracy, offer their time and support to the ill, whether through companionship, caregiving, or sharing of their wisdom. A busy person’s gift is a gift of time, coherence over chaos, a currency that replenishes the soul.

We reject the vampire-like fear of the sun propagated by centralised systems. The heliosphere’s rhythm, pulsing through our brain, rewires our fate. I urge all to join this solar revolution. Walk barefoot at dawn. Gaze into the dusk and let sunlight recalibrate your mitochondrial harmony. Every ray absorbed is a step toward health and time. It’s a rebellion against the forces of entropy. Bright days, dark nights—this is the cadence of vitality.

Do what you can right now. Do what you can with what you have right now, where you are right now. Don’t worry about optimising. Begin now. Now is the only time you have.

Government exists by consent of the people, not vice versa. Freedom is in the air and that fuels the fire of liberty. Yet centralised power has abused our trust. We demand the return of these sacred rights, for the corrupt have squandered the powers that were lent in the preamble’s true meaning. We, the people, our posterity, are not mere subjects but sovereign creators of our destiny.

Each of us is a unique snowflake. Our mitochondrial DNA is a canvas painted by photonic software of our choices around light. From the dust of our ancestors’ environments to the light we embrace today, our uniqueness is forged in all of these things. Fall, rise, and claim your uniqueness. Adapt, grow, and let Mother Nature’s extraordinary canvas be the backdrop to your life.

The greatest wisdom is knowing how little culture provides. The strongest do not win life’s lottery—the nimble, the flexible, the adaptive do. Those are our tribe. Those are the Bitcoiners. Our mitochondria is an ensemble of life’s energy. We thrive on the frequencies we emit: music, sunlight, authentic connection. We reject sympathy as a crutch. We walk beside others with wisdom, not affliction.

Your life is a chocolate in a box. Its secret centre is awaiting discovery by your curious mind.

In conclusion, the Decentralised Time Manifesto is not a program—it’s a revolution of spirit. It’s a call to break free from centralised control, to give time to those who need it most, and to harmonise with the sun’s eternal pulse. We are not vampires. We are beings of light, wired for resilience and uniqueness.

Let us rise, adapt, reclaim our time, our health, and our freedom. The heliosphere sings. Will you dance to this rhythm?

Signed, We the People
June 20th, 2025