Harnessing the rhythm: How circadian cycles dictate our health and performance

Antti Immonen reveals the hidden symphony of metabolic timing at HOLOLIFE Summit 2025

At the cutting-edge HOLOLIFE Summit in Tallinn, Estonia, inventor and health optimization enthusiast Antti Immonen delivered a thought-provoking presentation on the critical yet often overlooked relationship between our internal biological rhythms and overall wellbeing. His talk, "The Music of Circadian Metabolism," challenged the growing cultural homogeneity while advocating for a more individualized approach to health based on personal biological rhythms.

The problem with sameness in an individualistic world

"So are we really becoming the same everywhere? Our bodies aren't the same; we're all individuals, so why should we strive to be the same with everyone else?" Immonen questioned as he opened his presentation to a packed audience at the HOLOLIFE Summit 2025 Europe.

Drawing parallels between modern culture's trend toward minimalism and uniformity—from car colors to architecture to music—Immonen highlighted how this push for sameness contradicts our fundamentally unique biological compositions. Just as we have different eye colors and genetic traits, our circadian rhythms—the roughly 24-hour cycles governing our hormone production, metabolism, and energy levels—vary significantly between individuals.

The invisible symphony playing within us

Immonen described our bodily rhythms as an invisible symphony, with hormones like cortisol, melatonin, and growth hormone rising and falling throughout the day in predictable patterns. These patterns, however, are not identical for everyone.

"If you're not aligning with the hormonal rhythm and music of your body, then nothing seems to be working. Your body becomes confused about what it should be doing," he explained.

Body temperature emerged as a particularly telling marker of these rhythms. According to Immonen's research, temperature fluctuations throughout the day reveal our metabolic activity, with an underlying sine wave-like pattern similar to the sun's cycle when adjusted for activity and sleep.

The futility of fighting your natural rhythm

One of the most compelling points in Immonen's presentation was his assertion that we cannot fundamentally change our chronotype—whether we're naturally morning people or night owls.

"You can't change your entire physiology to expect yourself to become an extreme morning person from an extreme evening person," he advised. "The key is to entrain your daily routines, but respect your natural rhythm."

This insight challenges popular productivity advice that often promotes early rising regardless of individual differences. Instead, Immonen suggested aligning activities with personal energy peaks, which can differ by up to six hours between extreme chronotypes.

The entrainment trilogy: light, food, and movement

For those looking to optimize their circadian alignment, Immonen highlighted three key factors:

"Light is your number one entrainment for your circadian rhythm. Sunlight and timing your meals help your body recognize when it should be awake and when to digest food," he said.

Morning light exposure serves as the primary signal for the body's clock, followed by consistent meal timing—particularly breakfast, which literally "breaks the fast"—and regular physical activity. Consistency in these areas provides the body with predictable cues that reinforce healthy metabolic patterns.

Biohacking as metabolic support

Immonen reframed the concept of biohacking as fundamentally about timing and metabolic support rather than merely performance enhancement.

"You need to get the right stuff in the right amounts to the right places in your body at the correct times. This is what biohacking is about—giving your metabolism the space to function," he explained.

This perspective shifts the focus from supplements and gadgets to understanding and respecting the body's innate rhythms—a simple yet profound approach to optimization.

Seasonal variations and individual adaptation

In the Q&A session following his presentation, Immonen addressed how these daily rhythms also shift seasonally, particularly in locations with extreme light variations like his native Finland. He noted his own productivity fluctuations throughout the year, with spring bringing challenges despite winter's darkness often being surprisingly productive.

This seasonal dimension adds another layer to understanding our biological timing, suggesting that optimal routines may need subtle adjustments throughout the year.

The 80% rule for biological harmony

Immonen concluded his talk with practical advice: maintain consistency in daily routines about 80% of the time to support healthy circadian function.

"Try to remember to be 'boring enough' in your days for your body—at least 80% of the time. And, most importantly, listen to what your body is saying," he advised.

This balance between structure and flexibility offers a realistic approach to circadian optimization without demanding absolute adherence to rigid schedules.

A new paradigm for health optimization

As the HOLOLIFE Summit 2025 continues through Sunday in Tallinn, Immonen's insights represent a growing recognition in health science that individualization—not standardization—offers the most promising path to wellness.

By understanding and respecting our unique biological rhythms rather than fighting against them, we may discover not just better health outcomes but also a more harmonious relationship with our bodies and the natural world.

For those seeking the ultimate biohack, the answer may not lie in the latest supplement or technology, but in simply listening to and honoring the music already playing within.

Frequently asked questions

Can you change whether you are a morning person?

Antti Immonen says no. You cannot change your entire physiology to expect yourself to become an extreme morning person from an extreme evening person, he told the Tallinn audience. The workable move is to entrain your daily routines while respecting your natural rhythm.

What entrains the circadian rhythm?

Immonen named three factors, with light as the number one entrainment, followed by food and movement. His broader picture is of hormones such as cortisol, melatonin and growth hormone rising and falling in predictable but individual patterns through the day.

Why does he resist standardised health advice?

Because bodies are not the same. Immonen opened by asking why we should strive to be the same as everyone else, drawing a parallel with the cultural drift toward minimalism and uniformity, and argued that misalignment with your own hormonal rhythm leaves the body confused.

About the event

This recap is part of the HOLOLIFE Summit 2025 Europe series, recorded in Tallinn on 14 and 15 June 2025. Read the summary of the whole event or join the next edition, HOLOLIFE Summit 2026 Amsterdam, on 14 and 15 November 2026.