Achieve Your Goals with Hal Elrod

Episode 601: Biohacking on a Budget for Optimal Health with Tim Gray
Date: September 3, 2025
Guest: Tim Gray (@timbiohacker)

Episode Overview

In this engaging episode, Hal Elrod welcomes Europe’s leading biohacker, Tim Gray, to discuss how anyone can optimize their health without splurging on fancy equipment or supplements. They break down the fundamentals of biohacking using accessible, nature-based strategies, and bust some of the most popular myths in the health optimization community. Tim shares his transformative journey and provides a wealth of actionable advice, focusing on foundational habits, nutrition, and affordable biohacks.

Key Discussion Points & Insights

1. What Is Biohacking and Why Should You Care?

• Definition:
  “Biohacking for me is very simple. It's health optimization. It's about living long and fruitful and not being sick or knackered all the time… understanding how our body works using nature, and when we have a deficiency of nature, what we can use to replace that.”
  — Tim (02:13)
• Health optimization should prioritize nature—sunlight, grounding, real food—over expensive gadgets and supplements.

2. Tim’s Transformation: From Burnout to Biohacker

• Personal Story: Tim shares his years of overworking, poor diet, and eventually debilitating symptoms (kidney stones, anxiety, fatigue) leading him to biohacking.
• Turning Point: Frustrated by medical shrugs, Tim took a systematic approach to his health, discovering underlying issues like mercury toxicity and MTHFR, and finding healing through foundational habits and biohacking techniques.
  “I was operating at 60%. When I got better, I was like, holy crap. I now can see the world in 3D.” — Tim (06:19)

3. Frustrations with the Medical System

• Hal and Tim critique the systemic shortcomings—how medical schools are shaped by industries that profit from chronic illness, with hospitals often serving profoundly unhealthy food.
• Notable Moment [15:41]: Hal recounts asking his oncologist about diet during his cancer journey, being advised it “doesn’t matter as long as you do the chemo,” and finding chemo bags labeled as potentially causing leukemia.

  "If those two things don't wake people up... at least get them to get curious and go, maybe I should seek alternative sources outside the mainstream medical system." — Hal (15:41)

4. Breaking Down Seed Oils and Processed Foods

• Why Avoid Seed Oils?
  • Inflammatory (high in omega-6, low in omega-3)
  • Heavily processed, often containing toxic residues from hexane extraction
  • Ubiquitous in processed foods, salad dressings, mayonnaise, restaurant meals
• Dr. Kate Shanahan’s Work: “If you still don't believe [seed oils are bad] after reading [‘Dark Calories’], I’m sorry, your mind is closed.” — Tim (25:05)
• Eating Out: Tim’s hack—request your food be cooked in butter, not seed oils, at restaurants.

Tim’s Food Formula [27:20]:

"Meat, fish, eggs, maple syrup, honey, teas, coffees, vegetables, fruit. You just don't pick up stuff in packets."
— Tim (27:22)

5. Budget Biohacking Made Simple

• Healthy Oils:
  • Organic coconut oil
  • Extra virgin olive oil (even for gentle cooking)
  • Avocado oil (for high heat)
  • Butter & ghee
• Affordable Upgrades:
  • Cook at home, use an air fryer
  • Buy real foods (meat, fish, veg, fruit) instead of packaged goods
  • “It’s not expensive to eat healthy.” — Tim (28:11)

6. Sample Daily Meals (Hal & Tim Swap) [30:34]

• Tim:
  • Breakfast: Homemade omelette with olive oil, organic cheese, bacon, black coffee w/collagen
  • Lunch: Steak and eggs or seasoned chicken breast, sweet potato, sometimes sea bass
• Hal:
  • Breakfast: Smoothie with leafy greens, nuts, matcha, protein powder, milk thistle
  • Lunch: Apple & avocado salad with hummus dressing and seeds
• Discussion of Organ Meats:
  • Organ powders (e.g., Pluck) for nutrient density
  • “Like heals like”—nutrients from organs support similar organs in your body (34:49)

7. Dining Out and Resources

• Apps like Seed Oil Scout help locate seed-oil-free restaurants.
• Example: “The Well” restaurant in Austin, TX, is highlighted for its clean menu (36:42).

Biohacking Myth-Busting [39:51]

A. Mouth Taping for Better Sleep & Health

• Background: Nose breathing regulates oxygen and CO₂ for better cell oxygenation and nitric oxide production.
• How to Start: Begin during sleep. Some may need to train their body, especially if prone to mouth breathing.
• Surprising Uses: Can also train for exercise, enhancing performance and even swimming endurance.

  “I love mouth taping, to be quite honest, for health...After a period of time, several weeks of doing it, I realized actually I don’t need the tape because I don’t mouth breathe anymore.” — Tim (41:32)

• Risks: Don’t try if you have a cold, blocked sinuses, or structural nasal issues.

B. Methylene Blue: Super Supplement or Hype? [45:57]

• Fact: An old pharmaceutical, originally an anti-malarial and not just a “dye.”
• Benefits:
  • Anti-microbial
  • Supports mitochondrial energy & oxygen utilization
• Cautions:
  • Not necessary daily
  • Source and purity matter (Tim recommends “Troscriptions”)
  • Consider natural alternatives: grounding, hydrogen water

  “Does it mean you should use it all day, every day? Probably not.” — Tim (46:26)

Most Important (and Accessible) Biohacks [49:58]

Tim’s foundational biohacks (coined by Dr. Ted Achacoso):

• Eat well: Minimize processed food.
• Sleep well: Prioritize restorative sleep; "your life depends on it."
• Hydrate well: Use mineralized, clean water (hydrogen water for extra cell support).
• Sun well: Get sun exposure for vitamin D and circadian rhythm.
• Ground well: Stand barefoot on earth regularly.
• Move well: Exercise or simply move daily.
• Relate well: Build authentic connections and community.
• Make love well: Prioritize healthy, intimate relationships.

“It’s not what’s in your fridge, it’s who you’re with when you shop or eat that counts.” — Tim (50:45)

Quote Worth Remembering:

"The one thing you can’t biohack your way around is sleep. Prioritize it over everything, like your life depends on it. Because it does." — Tim (51:50)

Timestamps for Key Segments

• 02:13 — Tim's definition of biohacking
• 06:19 — Tim’s health breakdown and recovery
• 15:41 — Hal’s cancer/medical system story
• 25:05 — Mayonnaise and processed food seed oils
• 27:22 — Tim's "eat-this-not-that" food formula
• 30:34 — Typical meals for Hal & Tim
• 34:49 — Benefits of organ meats and organ powder
• 41:32 — Mouth taping explained
• 45:57 — Methylene blue: pros and cons
• 49:58 — Tim’s essential biohacks
• 51:50 — The irreplaceable value of sleep
• 52:15 — Where to follow Tim and the Health Optimization Summit

Notable Quotes

• Tim: "Every single person on this planet has a responsibility to leave it a little bit better than they found it." [09:02]
• Hal: “If those two things don't wake people up... maybe I should seek alternative sources outside of the mainstream medical system.” [15:41]
• Tim: "Meat, fish, eggs, maple syrup, honey, teas, coffees, vegetables, fruit. You just don't pick up stuff in packets." [27:22]
• Tim: "The one thing you can't biohack your way around is sleep." [51:50]
• Tim: “It’s not what’s in your fridge, it’s who you’re with when you shop or eat that counts. Because we shape each other.” [50:45]
• Tim: “Eat well, sleep well, hydrate well, sun well, ground well, move well, relate well, make love well. That's 90% of what you need.” [50:08]

Where to Find More

• Tim Gray on Instagram: @timbiohacker
• Health Optimization Summit: hosummit.com/uk (September 13–14, London)

Episode in a Sentence:
You don’t need expensive tech to level up your health—prioritize sleep, real food, sunlight, and human connection. Get curious, question the mainstream, and start with simple, powerful habits.