Health summaries
Cardio and the brain: protect capillaries and memory
The brain relies on tiny capillaries. Learn how cardio protects blood flow and what weekly routine supports memory and health.
Omega 3 and muscle: a practical evidence guide
How to use omega 3 to support muscle building, recovery, and strength. Food, supplements, testing, and mistakes explained clearly.
Sauna or hot bath to sleep better, step by step
Heat followed by cooling can improve sleep. Practical protocols, safe timing, and tips to integrate it into your routine.
The most underrated biohack: daily connection
Social connection shapes stress, sleep, and longevity. Here are simple, free actions to build community without apps, spending, or perfectionism.
Vitamin D: useful levels and habits that help health
Improve vitamin D with sunlight, diet, and supplements without mistakes. Which levels relate to health, when to test, and how to avoid excess.
12 minutes a day to improve focus, science-based
Train attention with a 12-minute protocol, track progress, and learn what to do when you get distracted without beating yourself up.
From groceries to health: lowering chronic risk
A practical framework to reduce chronic disease risk: real food, daily movement, better sleep, and an environment that makes healthy habits easier.
Chronic pain: stop the brain from sustaining it
Learn acute vs. chronic pain, why the brain can sustain it, and daily steps—movement, sleep, and stress regulation—that often help.
Signs of liver damage: symptoms and next steps
Learn common liver warning signs, when to request labs, and which daily habits support liver health without relying on “detox” shortcuts.
Supplements with criteria: creatine, omega-3, vitamin D
Before buying supplements, use a simple framework: goal, dose, quality, and testing. A look at creatine, omega-3, vitamin D, and more.
Inner thigh fat: why it’s stubborn and how to lose it
Thigh fat can be tied to muscle quality and intramuscular fat. Learn what makes it stubborn and a practical plan with strength, walking, and sleep.
Hidden sugar: where it hides and how to cut it
Sugar isn’t only in sweets. Juice, bread, and cereal can spike glucose. Learn how to spot hidden sugar and reduce it with a simple plan.
Ultra-processed foods and dopamine: regain control
Ultra-processed foods are engineered to drive appetite. Learn why they feel addictive and build a practical plan to eat better without brute willpower.
Carnivore diet: benefits, risks, and how to try it
The carnivore diet removes plant foods and relies on animal foods. Here’s what it may help with, its risks, and a prudent way to try it.
Metabolic psychiatry: nutrition for mental health
Metabolism and mental health are connected. Learn what metabolic psychiatry is and how to use habits, nutrition, and testing to get started.