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Mental Health
14 pieces on wellness, nutrition, sleep, recovery, and the long story of healthy living.
Mental Health
Stress journaling protocol: what to actually write
Journaling for stress relief isn't just free-writing. Structure matters. Here's the evidence-based approach.
4 min read
Nutrition
Mindful Eating: A Practical Approach That Actually Changes Behavior
Mindful eating has genuine evidence behind it, but the practice often gets reduced to eating slowly and putting down your fork. The real application is more interesting.
4 min read
Cardiovascular
Heart Rate Variability: What Your HRV Actually Tells You (and What It Doesn't)
HRV tracking apps are everywhere. But interpreting your own HRV data requires understanding what variability means physiologically — and when it matters.
4 min read
Sleep
Lucid dreaming protocols and risk
Lucid dreaming is achievable, but methods can disrupt sleep quality. Here's what actually works and what the trade-offs are.
4 min read
Lifestyle
Morning Routines: What Science Actually Supports
Morning routine culture has generated an entire genre of content. Here's what the research actually supports, stripped of the productivity mythology.
4 min read
Sleep
CBT-I (cognitive behavioral therapy for insomnia) primer
CBT-I is the most evidence-based treatment for insomnia. Here's how it works and why it's different from other approaches.
4 min read
Sleep
Sleep Hygiene: A Practical Guide That Goes Beyond the Obvious
Most sleep hygiene advice lists the same things: dark room, cool temperature, no screens. All true. Here's the layer underneath that most people miss.
4 min read
Fitness
Walking Is the Most Underrated Form of Exercise
In the race to optimize exercise, walking gets dismissed as too easy to count. The research tells a different story.
4 min read
Mental Health
Panic attack physiology and how to interrupt one
Panic attacks feel life-threatening but are physically safe. Understanding the mechanism lets you interrupt the cycle.
5 min read
Mental Health
Cortisol Is Not the Enemy: Understanding Your Stress Hormone
Cortisol has developed a reputation as a villain in wellness culture. The reality is more complicated — and more interesting.
4 min read
Mental Health
Vagus nerve hype: what's real and what's overblown
The vagus nerve is real and important, but much of the wellness hype misrepresents what stimulating it actually does.
4 min read
Mental Health
Breathwork mechanism: physiological sighs and nervous system effects
Breathing patterns directly influence your nervous system. Here's how specific techniques work and what the science actually shows.
4 min read