Nutrition
Seven health mistakes that drain your energy and sleep
Skip juice detoxes and supplement overload. These seven practical adjustments help you eat better, sleep more, and stop constant snacking.
High cortisol and slow thyroid: restore your energy
Chronic cortisol can reduce thyroid function and slow metabolism. Learn common signs and practical strategies for food, sleep, liver support, and training.
Nutrition to train and live longer: practical guide
Protein, fiber, and variety support both performance and longevity. Learn when timing matters, how to use fasting, and how to protect recovery with sleep.
Antioxidant rich fruits for better health and longevity
A practical guide to antioxidant fruits, how to read ORAC, and how to add berries and cherries with smart portions that support stable glucose.
Eat better: less ultra processed food, more protein
Learn to spot ultra processed foods, adjust protein and carbs and structure meals to improve energy, weight and metabolic health.
Nighttime metabolism: improve insulin while you sleep
How dinner, stress, and sleep affect insulin. Simple nighttime strategies to sleep better and support metabolic health.
Insulin resistance with normal glucose: what to check
You can have normal glucose and still be insulin resistant. Learn signs, useful tests and simple changes, starting with your breakfast.
How much protein you need per day, based on evidence
A practical guide to set daily protein: what the RDA means, how much to aim for based on your goal, and how to distribute it without myths.
Protein and muscle: how much you need and when to eat
What 0.8 g per kg means, how training raises muscle sensitivity, and how to distribute protein to build strength and protect muscle.
Fasting and performance: align eating with circadian
How a daytime eating window can support energy, sleep, and recovery without sacrificing performance, with examples and adjustments.
Vitamin D: how to test and supplement with confidence
A cautious guide to testing 25(OH)D and supplementing vitamin D safely, with monitoring, context, and habits that matter.
Insulin resistance: 7 practical levers you can use
Seven practical levers for insulin resistance: training pulses, meal timing, protein, sleep, and simple ways to track progress.
Metabolism and mental health: an integrated approach
How metabolism, sleep, and food shape mood. An integrated approach with practical habits and guidance on when to seek help.
Quitting coffee for 30 days: real changes explained
What changes when you quit coffee for 30 days: adenosine, withdrawal, sleep quality, and real energy, plus taper tips.
16 to 18 hour fasting: benefits and a safe protocol
How to fast 16 to 18 hours safely: thermogenesis, circadian timing, autophagy support, and a progressive protocol.