Start the day with movement, fresh air and the HOS community before the doors open. We’ll head out for a 6km run, roughly 5:45/km pace, giving you a chance to connect with fellow attendees before a full day of talks, workshops and exploring the Summit. Then it’s back to the Business Design Centre to rehydrate with REPOWR, feeling energised for the weekend! The plan: • 8:15 am - Meet in front of the Business Design Centre, drop your bag • 8:30 am - Warm-up and run departs (6km loop, 5:45/km pace) • 9:05 am - Finish back at the BDC and rehydrate with Repowr electrolytes Bag drop and limited shower facilities will be available at the Business Design Centre for run club attendees.

What's changed in health in the last twelve months: Tim Gray opens the day with the breakthroughs that mattered, the fads that quietly died, and exactly how to attack the next eight hours so you leave with a plan, not a blur. Whether this is your first health event or your fifteenth, these ten minutes are the difference between wandering and hunting. Walk out with: - The three shifts in health this year actually worth your attention, and the hyped ones already fading - Your route through the day: which stages, which talks, and the questions worth bringing to them - The one thing Tim would do differently this year, so your next twelve months start today Tim Gray, founder of the Health Optimisation Summit, with Tony Wrighton, Sky Sports presenter and host of Biohacking News. Ten minutes. Then go.

Most people know Bear Grylls from television. What they don't know is what actually goes through his mind when his life is on the line, what fear does under real threat, and what that teaches you about the ordinary kind that keeps you up at 3am. A live, unscripted fireside with Tim Gray on the Main Stage, then the floor opens to your questions. Not the TV version: the places the cameras don't usually go. Walk out with: - What fear does to a mind under genuine threat, and what that teaches you about the everyday version that holds most of us back - Why hard things can be medicine, and where the line is between resilience and just enduring - The daily habits Bear credits over any grand gesture, so you leave with something to do the next morning SAS. A broken back. Everest. Thirty years at the edge of human endurance. He's the bonus. The conversation is the point.

You've never had more health data: labs, wearables, genetics, continuous glucose monitors. Yet most of it sits fragmented and unused. Ian's argument is that the bottleneck in longevity isn't more testing, it's making sense of what you already have. Drawing on real experience building a platform that aggregates patient data for longevity, performance and functional medicine practices, he shows how AI unifies scattered sources, surfaces patterns a clinician would miss, and powers personalised protocols at scale, with an honest read on where it delivers and where it's overhyped. If you're a practitioner or founder sitting on data you can't act on, this hour is for you. Walk out with: How AI pulls labs, wearables, genetics and glucose data into one picture Where AI delivers real value today, and where it's still hype What practitioners and innovators should build towards next

Most probiotics don't move in. The strains you swallow are often transient, fading once you stop taking them rather than colonising your gut for good. Postbiotics work the other way round: they deliver the beneficial compounds bacteria make through fermentation, so nothing has to survive digestion or take up residence. The idea isn't to add more bacteria, but to feed and signal the SCFA-producing bacteria you already have, support the gut barrier and work with your immune system. If your cupboard is full of probiotics you're not sure are doing anything, this one's for you. Walk out with: Why supplemented strains so often fade, and what your gut actually holds on to How postbiotics feed your existing microbiome, strengthen the barrier and interact with immune receptors How to judge a postbiotic properly: a named mechanism, human trials on the exact formulation, and traceable manufacturing

Your home has never been unhealthier: wifi, bluetooth, 5G, smart everything. Philipp Samor von Holtzendorff-Fehling's case is that this invisible load taxes your nervous system, and that most people feel it without ever naming it. On stage he lays out the argument, the evidence he points to, and what he does about it. If you want the real state of the EMF question, not the panic and not the dismissal, this hour is for you. Walk out with: - Where he says the heaviest everyday exposures hide, bedroom, desk and pocket, and the free changes he ranks first - How to measure instead of guess, so you change what matters in your own home before buying anything - The questions to ask before spending money on any EMF product, including his Founder of Leela Quantum Tech. The full case, live on the Leela Quantum Stage. You judge it in the room.

NAD+ is the most hyped molecule in longevity, and Dr Nichola Conlon's opening argument is that most of the money spent on it is wasted. She's a drug-development scientist who left pharma to work on ageing, and she's bringing the receipts. Never heard of NAD+? That's about to save you hundreds. Already buying it? Even more so. Walk out with: - Her ranking of drips, precursors and pills: which she says are worth it, which are expensive urine - What actually drains NAD after 40, and the free habits she says restore it before you spend a penny - The questions to ask before buying any NAD product, hers included Dr Nichola Conlon, molecular biologist, drug-development scientist, founder of Nuchido. The full case, live. You judge it in the room.

Runners live longer, and the data backs it up. But the reasons go beyond the miles: a stronger VO2 max, one of the best predictors of a long life, and a community that keeps you turning up. Spencer Matthews and Oli Patrick, from Untapped, the UK's biggest running podcast, are joined by Loui Blake to get into why running does so much for your health, what the science says about training it well, and how the run-club boom turned a solo sport into the way a generation connects. Whatever your starting point, they will show you how to begin. If you've watched the run-club boom and wondered whether it's for you, this one's your way in. Walk out with: Why runners live longer, and the role VO2 max plays in a long, healthy life How to train smart, build your fitness and stay injury-free How to start at any level, and turn a first run into a habit that sticks Spencer Matthews and Oli Patrick, hosts of Untapped, with Loui Blake. The science, the community, and your way in.

Your stress response has been hiding in plain sight — in your fingerprints and the structure of your hands. Drawing on more than 26,000 hand readings, master hand analyst Brent Bruning reveals the recurring "shadow pattern" that can lock your nervous system in overdrive and drive overwork, avoidance, disconnection or emotional reactivity, often long after you know better. This is an experiential session: you'll read your own hands, meet the pattern beneath your stress, and move through four steps drawn from the science of memory reconsolidation to start building a calmer, more resilient response. If you keep repeating the same stress reaction no matter how well you understand it, this hour is for you. Walk out with: The stress-response pattern reflected in your own hands and fingerprints Why the pattern keeps returning, and how to interrupt the cycle A four-step process to rehearse a healthier response until it becomes your default Brent Bruning, master hand analyst, 26,000+ readings deep. Come ready to look at your hands, and leave with an insight you won't forget.

Most longevity research was done on men. Women got the hand-me-downs: fasting windows, training plans and supplement doses built for someone else's biology. Three of the UK's most trusted voices in women's health take that apart, live and unscripted. If your health plan was built on studies of men, this stage is where that ends. Walk out with: - Which longevity habits work differently in a female body, from fasting to strength training to sleep, and what to change first - What each of them would do differently at 35, 45 and 55, so you leave with moves for your decade, not someone else's - Where hormones sit in every one of those decisions, and the tests worth asking for before you change anything Angela Foster, performance coach and host of High Performance Health. Liz Earle, founder of one of Britain's best-known wellbeing brands, three decades at the front of UK health, bestselling author. Dr Louise Newson, GP and hormone specialist. Three experts. One stage. No scripts.

Your vagus nerve is the master switch of your rest-and-repair system: one nerve running from brain to gut, deciding whether your body is defending itself or recovering. Learning to activate it, through breath, cold, humming, and now wearable stimulation, may be the most practical calm skill you can own. This session covers the whole toolkit, free methods first. Never heard of your vagus nerve? Perfect, you'll get the plain-English tour. Already stimulating yours? Come hear what the evidence actually says. Walk out with: - What the vagus nerve does for stress, sleep, digestion and recovery, in plain English - The free ways to activate it starting today, breath, cold and more, and what the research supports - What wearable stimulation claims to add, what's still being tested, and the questions to ask before buying any device, theirs included Povilas Sabaliauskas, biomedical engineer and co-founder of Pulsetto. The nerve is the story. Judge the tech in the room.

In the longest-running study of sport and lifespan, tennis came out top: 9.7 extra years versus doing nothing. The researchers' best explanation is what the sport demands: reactive movement, short explosive bursts, a partner opposite you. A boxing session trains all three, harder. If you want to be ahead of 99% of people, able to protect yourself should you ever need to, while training the ingredients behind the biggest longevity numbers in sport, this session is for you. Whatever your level. Walk out with: - The fundamentals of a real boxer's session: stance, guard, footwork and combinations, coached from zero - How to hold your ground: guard, distance and staying calm under pressure, so if it ever matters you're not starting from zero - Why hitting pads does something for stress a treadmill never will, plus a round structure to repeat in any gym Aziz Ben Rouha, England national champion and certified coach. He's in the ring with you.

Red light therapy is one of the most powerful recovery tools you can own, sitting in thousands of homes, and most people are getting a fraction of what it can give because nobody taught them how to use it. James Carroll is the man the US Congress brought in to explain the science. Never tried red light? You'll leave knowing exactly whether it's for you. Already own a panel? This hour pays for itself. Walk out with: - What light actually does inside your cells, in plain English - The dosing mistake he says cancels most home users' results, and the fix - His exact protocol for recovery, sleep and skin: wavelengths, minutes, distance James Carroll, Fellow of the Royal Society of Medicine, founder of THOR Photomedicine, 30 years in the science, collaborator with Harvard research groups, briefed Congress, the White House and the UN. The institutions call him first. Now you can.

PEMF is recovery tech for your cells: pulsed electromagnetic fields used for recovery, sleep and inflammation, and most people running a mat at home are either using it wrong or wondering if it works at all. Andy Smith turned a personal health crisis into the UK's biggest PEMF business, and this hour is the honest guide he wishes he'd had. Never heard of PEMF? Perfect: you get the plain-English version first. Already got a mat under your bed? Hear this before you spend another penny. Walk out with: - What PEMF does at a cellular level, in plain English, and what the research shows so far - How to choose and use a device: intensity, frequency, session length - How to prove it's working on you, and what to ask before buying anything, including his Andy Smith: founder of NewMed, the UK's leading PEMF supplier, and CELLER8, host of The PEMF Podcast. The full case, live. You judge it in the room.

How well you'll move at 80 is being decided right now, in your 30s, 40s and 50s. Mobility, muscle and bone are the quiet currencies of a long life: they peak early, fade silently, and, the part nobody tells you, they respond to training at any age. This session is the practical guide to changing your trajectory while it's cheap to change. If you plan on carrying your own shopping, your grandkids and yourself up the stairs at 80, this hour is for you. Walk out with: -The data researchers link to how well you'll move in older age, grip, balance, bone, and how to check yours this week - How to build muscle and bone at any age, and why it matters double for women after 40 - The daily movement habits that pay for decades, no gym membership required Gary Rhodes with Dr Louise Newson, GP and hormone specialist. Full session details to follow.

The most abundant molecule in the universe might be the most underrated tool in health, and almost nobody can tell you how it works. Dr Tyler LeBaron can. If you've heard anything about hydrogen, it almost certainly traces back to him: founder of the Molecular Hydrogen Institute, the world's leading authority on the molecule, and the man serious researchers call before they publish. If you've heard the hydrogen hype and want the truth in plain English, no science background needed, this hour is yours. Walk out with: - What the research says H2 can do for energy, inflammation, recovery and brain fog, told so clearly you'll repeat it at dinner - His verdict on tablets, waters and inhalers: which deliver a real dose into your body and which are expensive bubbles - His exact protocol, dose, timing and what to stack it with, so you start tomorrow with numbers, not guesses Dr Tyler LeBaron. Thousands of studies. One hour. The smallest molecule in your biggest hour of the day.

Menopause isn't just a hormonal transition — it's a metabolic one. As oestrogen falls, body composition, insulin sensitivity, muscle mass and cardiometabolic health all shift, and HRT alone doesn't cover it. Christine Bailey moves past the "menopause belly" conversation to the real drivers — insulin resistance and the slow loss of skeletal muscle, your most powerful metabolic organ — and shows how protein, resistance training, movement, meal timing, sleep and recovery build into a plan for your body, not a generic one. If you're doing everything you did at 35 and getting a different body back, this hour is for you. Walk out with: How menopause reshapes insulin sensitivity, muscle and body composition, and the signs of metabolic dysfunction to check for Why skeletal muscle is the organ to protect, and how protein, resistance training and daily movement defend it A practical framework for finding your own metabolic priorities, instead of one-size-fits-all menopause advice

Qigong: the ancient energy practice modern longevity keeps circling back to, taught by a master who trains everyone from doctors to professional athletes. Greg Kheel spent two decades in hard physical training across three continents before concluding this outperformed the lot for lasting energy, and he teaches it the way he learned it: precise, physical, zero fluff. Come as you are: no experience, no kit, no bendiness required. Walk out with: - The foundational movements for a daily ten-minute practice, learned in the room, not from a video - How to use breath and posture to switch your nervous system out of stress on demand - Why circulation is the quiet engine of looking and feeling younger, felt in your own hands by the end Greg Kheel: founder of Qiveda, medical qigong practitioner, two decades of training across three continents. Bring your body. He'll do the rest.

Breathwork that changes your state in minutes: that's the O2 Upgrade, and JJ Ruescas has guided thousands of people through it over the past decade. Born at nearly 4,000 metres in La Paz, Bolivia, where breathing well is survival, he went from leading global tech teams to engineering the most efficient reset he could find: your own lungs. Arrive stressed, wired or flat. That's rather the point. Walk out with: - A full guided breathwork session, the experience itself, not a talk about it - Three breathing patterns for three jobs: calming down, powering up and falling asleep - How to read your own breath as an early-warning system for stress JJ Ruescas: breathwork facilitator to thousands, high-performance coach to founders and executives. Breathe in. Upgrade out.

Nicotine, minus the cigarette, is quietly becoming the most argued-about focus tool in health: pouches and gum in gym bags, big claims, and a century of baggage. This session separates what the emerging research on nicotine and cognition actually shows from what the marketing says, with an independent voice alongside the 1N team. If you've seen the pouches everywhere and wondered whether there's real science or just a new habit being sold, this is the honest hour. Walk out with: - What the research says nicotine does and doesn't do for focus and cognitive performance, in plain English - The misconceptions on both sides: why it isn't a cigarette, and why it isn't harmless - Who should never touch it, addiction risk, and the questions to ask before anything becomes a daily habit 1N with Mark Dini, independent perspective. On the 1N stage. Their case, made live. You judge it in the room.

You can see your sleep score every morning, but knowing it's bad doesn't make it better. The missing lever is temperature: your body has to cool to reach deep sleep, and most bedrooms quietly work against it all night. Oli Patrick shows how to get it right, so more deep sleep, faster recovery and better next-day performance actually follow, instead of just showing up as another disappointing number. If your sleep data is telling you something's off but you don't know how to fix it, this hour is for you. Walk out with: Why body and bedroom temperature quietly make or break your deep sleep How to set your nights up for more deep sleep and stronger recovery The changes that move your sleep metrics fastest, and what's not worth your money Oli Patrick. Fix the temperature, fix the night.

Your body releases its own stem cells every day. One researcher has spent two decades arguing that how many, and how well they work, is partly in your hands. That's the case he'll make on the main stage, and you get to judge the evidence in the room. If you've ever been curious about stem cells but priced out of the clinics, start here. Walk out with: - The argument for stem cells as your built-in repair system, and what he says influences their release - The habits and compounds he claims support it, and roughly what they cost - What to ask before you spend a penny on anything labelled "stem cell" Christian Drapeau, stem cell researcher and author of Cracking the Stem Cell Code. The claim is his, made live. You judge the evidence in the room.

Tim Gray. Aka Tim Biohacker. The man who created this entire event, fifteen years of self-experiments deep, the one Wim Hof and Bear Grylls sit down with. He interviews the biggest names in health on the planet, Gary Brecka, Dr Tara Swart, Dr Daniel Amen, Rangan Chatterjee and Ben Greenfield among them, for his top 1% global podcast, and counts many of them as friends. Once a year he stops asking the questions and takes yours. His top biohacks for 2026: what's in, what's binned, and the exact stack he'd build starting from zero today. Then the floor opens and anything goes. No script. No PR answers. If he doesn't rate it, he'll say so. If you want fifteen years of trial and error compressed into one hour, bring a question. Walk out with: - The protocols Tim rates right now, what they cost and where he'd start What he's binned this year, and why he changed his mind - Your question, answered straight, in front of everyone Tim Gray: founder of the Health Optimisation Summit, 1.2 million following. Every year this one packs out. Get in early.

If peptides are on your radar, or you keep hearing the word and nodding along like you know it, be in this room. These two have been in this game longer than almost anyone alive. Peptides went from locker-room whisper to the fastest-moving frontier in longevity: tiny chains of amino acids that tell your cells to burn, repair and rebuild. Jay Campbell is the man who dragged them out of the shadows and into the mainstream, book by book. Dr Melissa Grill-Petersen works with them where it counts. Together, one stage, the whole map. Walk out with: - The peptides they say actually deliver, for fat loss, deep sleep, recovery, skin and repair, and roughly what each costs to run - How a few amino acids can instruct your body to heal itself, explained so simply it finally clicks - The red flags that scream fake or dangerous before anything touches your body, and where this field explodes next Jay Campbell, bestselling author on hormones and peptides. Dr Melissa Grill-Petersen. Bring scepticism. Leave with a map.

Longevity culture taught us to read labels: the right peptides, the dialled-in supplements, no ultra-processed food. Then we go home and spend 90% of our lives inside an ultra-processed environment — engineered timber and foams off-gassing formaldehyde and VOCs, flame retardants in the sofa, plasticisers in the floor, stale air, blue-lit evenings and a constant hum of EMF and dirty electricity. Nobody checks the ingredients list of their house, and it may be the missing link in your health. If you optimise everything you eat but have never questioned what you breathe and sleep in, this hour is for you. Walk out with: The biggest hidden exposures in a typical home, room by room, and the free changes worth making first How to measure your air, light and electrical environment instead of guessing The questions to ask before buying anything, so you fix what matters and skip what doesn't Shreya Vohora. You cleaned up your plate — now clean up the room.

A sound journey is the fastest route most people ever find into deep rest, and Cecilie Stabell Eriksen has made it her craft. Lie down, close your eyes, and let layered voice and instruments do what a racing mind can't: switch you off, all the way down. No experience needed. Come tired. Leave lighter. Walk out with: - A full guided sound journey, deep rest your nervous system chooses for itself - What to notice as sound moves through the body, so the state gets easier to find again - A simple way to use sound at home when sleep or stillness won't come Cecilie Stabell Eriksen, creator of the Vibrational Vortex sound healing method, has sold out venues across Europe doing exactly this.

Keto isn't a weight-loss fad. Run properly, it's a metabolic tool for energy, cell repair and slowing the clock, and most people run it completely blind. Dorian Greenow fixed the blind part: he cut the cost of ketone testing by 75% and put real metabolic data in ordinary pockets. New to keto, stalled on it, or written it off entirely: this hour will change how you see it. Walk out with: - How to run keto for cell repair and longevity, exactly what to eat, when to cycle out, and how it differs from the crash-diet version - How to test at home, in seconds, whether your body is actually burning fat, and the number to aim for - How to get into ketosis faster and stay there without the cravings, energy dips and week-three collapse that make most people quit Dorian Greenow, founder of Keto-Mojo, used in 38 countries and over 100 clinical trials, co-founder of the Ketogenic Foundation. In 2015 he was fifteen stone, medicated and pre-diabetic. The data got him out. Now it's yours.

High-functioning depression: the life that looks brilliant on paper and feels like nothing. Dr Judith Joseph ran the first study on it in history, and this hour is the method that came out of it. Congress gave her an award. The White House booked her to teach. Oprah keeps asking her back. Over 130 clinical studies. A million-plus following her work. A national bestseller built on her own lab's findings. On the Main Stage: how to get the feeling back. If you're ticking every box and feeling none of it, this hour was built for you. Walk out with: - Her Five V's: the exact method from the first study of its kind, for getting your joy back without quitting your job or blowing up your life - The quiz from her lab that pinpoints where your joy is leaking, so you fix the right thing instead of guessing - What achievement mode does inside a brain, and the daily switches she prescribes to turn feeling back on Dr Judith Joseph, board-certified psychiatrist, Columbia and NYU faculty. She's taught the White House. Now it's your turn.

Getting in the best shape of your life after 40 is completely available. It just runs on different rules, and nobody handed you the new ones. The old playbook says push harder and eat less. JJ's says train faster, eat more protein, build muscle, because muscle, not metabolism, is what actually changes after 40, and muscle is a choice at any age. JJ Virgin is 63. Watch her train, then try telling her age is destiny. If you're over 40 and working harder for less, this hour is yours. Walk out with: - The exact protein maths for your bodyweight, grams and timing included, so your very next meal starts rebuilding you - Why after 40 you train faster, not harder: the short power work she says restores the engine cardio can't touch - The three numbers that predict how you'll look and move at 70, and her plan to shift each one this month JJ Virgin, triple-board-certified nutrition expert, Fitness Hall of Famer, four-time New York Times bestseller. She isn't selling the after-40 playbook. She's wearing it.

Fatigue isn't a coffee problem. It's a cellular energy problem, and Dr John Lieurance has spent 30 years at the strangest frontier of fixing it: high-dose melatonin, methylene blue and light, protocols half of biohacking now runs, many tracing straight back to him. If you're doing everything right and still running at 40% battery, this is your hour. Walk out with: - What he says melatonin actually is, your master cellular defence, not a sleep aid, and how he uses doses that make conventional medicine flinch - Why a 19th-century blue dye became longevity's most talked-about molecule, and his rules for who should never touch it - His exact stack of light, melatonin and methylene blue for rebooting mitochondria, the framework, not fragments Dr John Lieurance, chiropractic neurologist and naturopath, founder of Advanced Rejuvenation, author of Melatonin: Miracle Molecule and Methylene Blue: Magic Bullet. The claims are big. He makes them live. Judge them in the room.

We optimise our time, our sleep, our nutrition, our supplements, so why does training so often get left out? Many people are still stuck doing junk volume, training too often, and spending hours in the gym without understanding what they actually need. This talk explores the science and practical principles behind getting the maximum health benefit from a surprisingly small dose: as little as 2 to 3 sessions of 30 minutes a week, trained with real intensity. We’ll cover the research on minimum effective dose training, why effort is the variable that actually drives results, and how to recognise when doing more is no longer producing more. We’ll also look at why this matters for women specifically, from general strength gains through to the critical role of loaded, high-intensity training in preserving muscle and protecting bone density around menopause. Drawing on my own experience of learning to challenge the belief that more is always better, I’ll share how the science can help us train with greater intention, make recovery part of the programme, and move away from the guilt that often comes with doing less. The session will include a short breathwork exercise and time for questions, making space to reflect on what effective training can look like in real life. Expect to leave with a clear picture of exactly how little you need, why training deserves the same optimisation as everything else, and one practical change you can make today.

Hypnosis and NLP: two of the fastest tools for rewiring the patterns that run you, experienced live, not lectured. Joy Cates guides the room into the state where change actually happens, beneath the automatic habits, reactions and inner scripts that willpower can't reach. If you know exactly what you should do and still don't do it, this session is about why, and what works instead. Walk out with: - A guided hypnosis experience, so you know first-hand what the state feels like - One NLP technique for interrupting a stuck pattern, usable the same day - How to write suggestions your own mind will accept, for sleep, stress or confidence Joy Cates, hypnotherapist and NLP practitioner. Eyes closed. Mind open.

Body-reading meditation: learning to feel what your body is telling you before symptoms have to shout. Greg Kheel's second session goes inward: an eyes-closed practice from the medical qigong tradition for scanning the tension, energy and emotion you're holding, and releasing what you find. If your mind won't switch off and your body feels like a stranger, start here. Walk out with: - A guided full-body scan you can repeat at home in ten minutes - How to locate exactly where you hold stress, and a release technique for each spot - The difference between numbing out and true rest, felt in one sitting Greg Kheel: founder of Qiveda, medical qigong practitioner, teacher to doctors, athletes and entrepreneurs worldwide.

Your gut doesn't care what the supplement cost. One of the most followed surgeons alive is coming to the Main Stage to say what most of that shelf really is: theatre. Dr Karan Rajan operates on the organ everyone is selling supplements for, and he's separating what actually works from what's quietly draining your money. If your cupboard is full of supplements you can't explain, this one's yours. Walk out with: - The supplement-aisle products an NHS surgeon would never buy, and the boring, cheap things he swears by instead - Why fibre beats most of the supplement shelf, and the effortless ways to get more of it every day - The gut rules an NHS surgeon actually follows himself, and why they cost almost nothing NHS surgeon, bestselling author, followed by millions for making medicine make sense. He's the bonus. The talk is the point.

Stem cells, therapeutic blood filtering and hyperthermia: three of the most advanced longevity treatments in the world, explained by the clinicians who deliver them, with Tim Gray reporting from inside as the test subject. Two things make this different. Almost everything in health adds something; apheresis removes, filtering the blood itself to clear what the clinicians argue quietly blocks energy and recovery. And the heat isn't a sauna: hyperthermia is a clinical procedure that takes your body somewhere a sauna never will, for hours, under supervision, on purpose. If you've wondered what exists beyond the supplement aisle, and what it's actually like to do it, this is the honest tour. Walk out with: - What each treatment actually involves, session by session, what it's designed to do, and roughly what it costs - Tim's unfiltered experience: what he noticed, what he measured, what he'd skip next time - The questions to ask any clinic before you hand over money or blood Marcus Klotz and Dr Torbjorn Ogeus, the clinicians behind the treatments, with Tim Gray, the man who tried them. His body. Their science. No filter.

If you're a woman over 40 doing everything right and getting less back every year, this talk was built for you. Angela Foster knows both sides. Partner at a major law firm until a serious illness took her down in 2014. She rebuilt herself with the tools she now teaches, and her case is blunt: fasted 6am HIIT, eat less, push through, the playbook that built your 30s, quietly works against female biology after 40. The harder you run it, the less it pays. Walk out with: - Exactly what to train, how to eat and how to recover in each phase of your cycle, mapped simply enough to start Monday - How to read your body's signals, energy, sleep, cravings, wearables, so you know when to push and when pushing is stealing from you - The habits she says return more energy than any extra workout, dialled for the decades where energy is everything Angela Foster, award-winning nutritionist and performance coach, former law firm partner, host of the top-rated High Performance Health podcast. She rebuilt herself with this. Now it's yours.

Step out of the noise and into the sharpest focus of your day. Xico Teixeira leads a guided breathwork session built to clear mental clutter and drop you into a calm, locked-in state, fast — no screens, just your own breath used as a focus tool. As part of the session, eligible adult nicotine users have the option to try 1N products. Come distracted. Leave clear. Walk out with: A full guided breathwork session for instant, drop-in focus A simple pattern to repeat before any deep-work or high-stakes moment A reset you can reach for whenever the noise takes over Xico Teixeira, breathwork facilitator and neuroscientist. Breathe in. Focus out.

In the longest-running study of sport and lifespan, tennis came out top: 9.7 extra years versus doing nothing. The researchers' best explanation is what the sport demands: reactive movement, short explosive bursts, a partner opposite you. A boxing session trains all three, harder. If you want to be ahead of 99% of people, able to protect yourself should you ever need to, while training the ingredients behind the biggest longevity numbers in sport, this session is for you. Whatever your level. Walk out with: - The fundamentals of a real boxer's session: stance, guard, footwork and combinations, coached from zero - How to hold your ground: guard, distance and staying calm under pressure, so if it ever matters you're not starting from zero - Why hitting pads does something for stress a treadmill never will, plus a round structure to repeat in any gym Aziz Ben Rouha, England national champion and certified coach. He's in the ring with you.

The day's biggest ideas, pulled into one place: Tim Gray closes with what mattered most across every stage, the one action worth taking tonight, and what tomorrow holds. Five minutes. Stay for it.

Half the internet calls them a miracle. The other half calls them poison. Both sides are selling something. GLP-1s are the most argued-about drugs on Earth, and somewhere between the before-and-after photos and the horror stories sits the conversation nobody is having properly. Dr Melissa Grill-Petersen is having it on stage, out loud. If everyone around you has an opinion and nobody has the full picture, this hour is for you. Walk out with: - The real trade-offs, muscle, appetite, rebound, laid out so you weigh this like an adult, not a headline - What she argues has to sit alongside the jab, training, protein, metabolic groundwork, so results outlast the prescription - The exact questions to put to any prescriber, before you start and before you stop Dr Melissa Grill-Petersen. No miracle talk. No scare talk. The full picture, live.

Breathwork that changes your state in minutes: that's the O2 Upgrade, and JJ Ruescas has guided thousands of people through it over the past decade. Born at nearly 4,000 metres in La Paz, Bolivia, where breathing well is survival, he went from leading global tech teams to engineering the most efficient reset he could find: your own lungs. Arrive stressed, wired or flat. That's rather the point. Walk out with: - A full guided breathwork session, the experience itself, not a talk about it - Three breathing patterns for three jobs: calming down, powering up and falling asleep - How to read your own breath as an early-warning system for stress JJ Ruescas: breathwork facilitator to thousands, high-performance coach to founders and executives. Breathe in. Upgrade out.

Training, hormones, energy and performance for women over 40: Angela Foster answers any question on all of it, live, no script. She's coached thousands of women through exactly the plateau you're standing on. If you've got a "why isn't this working" question, this is where it gets answered. Walk out with: - Your training, food or energy question answered live - What she'd change first for a woman doing everything right and getting nothing back - The one habit she says pays women over 40 more than any other Angela Foster: award-winning nutritionist and performance coach, host of the top-rated High Performance Health podcast. Ask her anything. That's the point.

Nature is the health tool the longevity world keeps overlooking, and the evidence behind it keeps growing. Julia Bradbury, who credits the outdoors with carrying her through cancer recovery, and Liz Earle, three decades at the front of British health, make the case for nature as a serious part of your routine, then show how to actually get it when your days are spent inside and in the city. Live, with your questions. If your health is dialled in but you spend your life indoors, this hour is for you. Walk out with: Why nature belongs in your routine alongside your training and your supplements What the research says time outside does for stress, sleep and recovery, in plain English Simple ways to work it into a packed, indoor life, starting this week Julia Bradbury, TV presenter and Sunday Times bestselling author of Walk Yourself Happy. Liz Earle, founder of one of Britain's best-known health brands. Nature, the one thing you can't supplement.

You've been told intuition is unscientific. Dr Tara Swart is going to make the opposite case: that intuition, awe and the sense of simply knowing have a biology, and that understanding it expands what your brain can do. She closes Saturday's Main Stage with the final keynote of the day. Walk out with: - Her case for intuition as real neural data: what she says happens in the brain when you just know - How beauty, the senses and awe change the brain, and how she argues you can use them deliberately - Where she draws the line between neuroscience and mysticism, so you judge the evidence yourself Dr Tara Swart: neuroscientist, MIT Sloan senior lecturer and bestselling author of The Source.

An immersive 55-minute experience combining movement, breath, music and connection, designed to help you reset after a full day at the Summit and shift into the evening feeling energised and present.

An evening social built around music, connection and wellness culture, with optional breathwork and sauna-rave experiences creating a more high-energy way to continue the night.