Nutrition
IBS: whole foods, habits, and a 14-day plan
A practical IBS reset: whole foods, meal structure, breathing, sleep, and stepwise reintroduction to reduce bloating and pain.
From average to great shape with 8 sustainable habits
Eight habits for better performance: strength, zone 2, sleep, and nutrition. A simple weekly plan to progress without injuries.
Heart health: foods, habits, and what to measure
Build a simple heart-protective plan: fatty fish, protein, fiber, shopping basics, exercise, and markers to track progress.
Omega 3 and longevity: smoking and exercise matter
Omega 3 index relates to longevity, but smoking can erase benefits. Prioritize no smoking, steady exercise, sleep, and simple nutrition.
Longevity: physical health, mind, and purpose long-term
A longevity plan for healthspan: strength, protein, mobility, sleep, purpose, and simple metrics you can track without obsessing.
Collagen and glycine: the key benefit for better sleep
How collagen and glycine may support sleep and recovery: practical use, what to look for, common myths, and habit upgrades.
Apple cider vinegar: how to use it for better glucose
A practical guide to apple cider vinegar: when to use it, common mistakes, safety tips, and how to pair it with habits for better glucose.
Apple cider vinegar and protein to curb cravings at dinner
How apple cider vinegar and better protein timing can reduce cravings, improve appetite control, and support more consistent sleep at night.
Public health and habits: protect yourself and drive change
Public health protects you too. Policies, environment, and personal habits that reduce cardiometabolic risk and strengthen communities.
Triglycerides and HDL: a better marker of heart risk
LDL does not explain everything. Learn why triglycerides and HDL, and their ratio, reflect insulin resistance and help assess heart risk more accurately.
Spermidine and mitophagy for daily cellular energy
Start with sleep, strength, and real food. Explore spermidine as support for mitophagy and steadier daily energy.
The carnivore diet: what we know and what is missing
What we know about carnivore, what evidence is missing, and how to test it with caution using phases, markers, and risk awareness.
Magnesium and vitamin D: why they work together
Magnesium supports vitamin D use and many people fall short on daily intake. Amounts, forms, foods, safety, and when testing helps.
Coffee and longevity: drink it without harming sleep
How to choose beans, use paper filters to protect cholesterol and time caffeine intake to keep sleep strong while keeping benefits.
Lemon balm tea and magnesium for sleep and waist support
A simple night routine with lemon balm tea and magnesium to calm stress, improve sleep quality, and support healthier appetite control and waist goals.