No sleep? No problem.

Five ways to biohack yourself back to life ☀️

Maui, my neighbor’s dog, passed out at the end of the sale. Clearly he did not biohack with me.

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Last week was a big one. It started with the launch of Chenessa, my new health optimization advisory and wrapped with a late-night dance party in a secret speakeasy deep in the Topanga woods.

If you’ve been reading this Substack, you know I consider joyful revelry with friends part of any solid wellness plan and last night delivered. Magical? Yes. Sleep-friendly? Not so much.

After four measly hours of sleep (and 29 minutes of REM), I rolled straight into a neighborhood yard sale. Rough start, but I biohacked my way back — and it worked.

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Here’s my cheat sheet: 5 science-backed ways to bounce back when you’re running on empty. 🪫

1️⃣ Double Dose Your Creatine
Poor sleep depletes brain ATP — your cellular energy currency. Creatine helps replenish it by giving your brain a boost in cognitive sharpness and stabilizing dopamine levels, which can help combat irritability.

What I did: Dosed 6-10g of creatine in my matcha which was already supercharged with collagen, coconut butter and almond milk for some mellow caffeine and slow burning fat. Make sure to drink extra water to compensate.

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2️⃣ Prioritize Protein at Breakfast
Sleep deprivation disrupts your hunger hormones — ghrelin (your hunger hormone) goes up, leptin (your satiety signal) goes down. Protein blunts the glucose rollercoaster while reducing cravings and impulsive snacking.

What I ate: Normally I’d go for eggs and smoked salmon but Greek yogurt with a sprinkle of granola worked in a pinch.

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3️⃣ Get Sunlight ASAP
Morning sunlight is one of the fastest ways to reset your circadian rhythm and shake off that melatonin hangover. It boosts serotonin, which helps with mood and alertness.

What I did: Drank my matcha while standing in direct sunlight (in my neighbor’s yard) and mostly without sunglasses.

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4️⃣ Move Your Body
When you are tired, the last thing you think of doing to boost energy is to expend energy but even light movement helps combat sluggishness and improve insulin sensitivity.

What I did: Movement consisted of me hauling boxes of sale items up and down the stairs for the yard sale but normally a brisk walk and some stretches do the trick (especially for jet lag).

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5️⃣ Boost Energy with NAD+ Injection
The power move is to add a NAD+ injection for a rapid-response booster. On sleep-deprived days, it helps recharge your mitochondria (hello, cellular energy), improves mental clarity, and supports your body’s repair systems.

What I did: Injected large dose of NAD+ into my belly to ensure I could make it through the day!

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The take-away: One rough night doesn’t have to wreck your whole day. Energizing your cells, keeping your blood sugar stable and bathing your brain in sunshine are biohacking tools in your emergency recovery kit to help you hit reset.

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All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.

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