Red and infrared light: vision and wellbeing at home
Too much cool light and screens can disrupt sleep and strain your eyes. Learn how to adjust home lighting and use red light with caution.
Tesamorelin and visceral fat: what the evidence says
Human evidence on tesamorelin for reducing visceral and liver fat, what to expect, and how to support results with habits and tracking.
2025 dietary guidelines: how to read the new pyramid
What changed in the 2025 guidelines and how to interpret the pyramid to choose real food, improve satiety, and support metabolic health without myths.
Muscle drives longevity: strength, protein and health
Building and keeping muscle supports glucose control, mobility, and healthy aging. Learn how to train strength and spread protein across meals.
Wake up to pee: how to sleep through the night
Nighttime urination breaks sleep and can worsen energy and glucose control. Adjust fluids, sodium and potassium, caffeine, and alcohol to reduce awakenings.
L serine and metabolic health: inflammation and sleep
This amino acid can support the gut, glucose control, and circadian rhythm. Learn how to use it with diet, sleep habits, and inflammation basics.
Menopause without fear: strength, hormones, daily energy
Understand perimenopause and use a strength, sleep, and habit plan to reduce hot flashes, improve mood, and feel strong during this transition.
Improve memory with exercise, sleep and daily attention
Learn how the hippocampus stores memories and which daily habits, exercise, sleep, and short meditation, can improve focus and long term recall.
Brazil nuts and selenium: right dose and real risks
A practical guide to Brazil nuts and selenium: benefits, safe dosing, variability, and how to avoid excess and toxicity over time.
Blueberries to recover faster and reduce muscle soreness
Learn how to use blueberries to support muscle recovery, cut stiffness and soreness, and time antioxidants without blunting training adaptations.
Addiction and shame: how to start breaking the cycle
Addiction is not fixed by logic alone. Understand the role of shame, redesign your environment, and take concrete steps that build agency today.
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.
Creative discipline: daily habits to produce better
Build creative discipline with focus, routine, and a simple daily plan. Reduce friction, produce more consistently, and improve judgment without burnout.
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.
Zone 2 and VO2 max: a practical plan to boost cardio
Learn how to estimate zone 2, balance volume and intensity, and improve VO2 max with a flexible weekly plan. Keys for health and longevity.