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Wellness
37 pieces on wellness, nutrition, sleep, recovery, and the long story of healthy living.
Sleep
Segmented sleep history and the modern monoblock myth
Did humans once sleep in two separate chunks? The history is messier than the popular narrative.
3 min read
Nutrition
Macronutrients 101: Protein, Carbs, Fats—Finding Your Balance
Protein, carbs, and fat aren't villains or heroes—they're tools. Here's how to use them for your body and goals.
3 min read
Cardiovascular
VO2 Max and Mortality — Why Aerobic Fitness Predicts Lifespan
VO2 max is one of the strongest predictors of lifespan independent of age or weight. Here's what the research shows and why.
3 min read
Fitness
Mobility vs Flexibility — A Meaningful Distinction
Flexibility is passive range of motion. Mobility is active control through that range. Which one you need depends on your goal.
4 min read
Nutrition
Snacking: What the Data Says About Between-Meal Eating
Snacking isn't inherently bad—but context and choice turn it into either a tool or a trap.
3 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
Fitness
Eccentric Loading — The Research on Lengthening Contractions
The lowering phase of a lift creates the most mechanical tension and drives hypertrophy. Understanding eccentric loading changes how you train.
4 min read
Sleep
Blue light timing: when it matters and when it doesn't
Blue light hype is everywhere, but the science is more nuanced. Here's what actually disrupts your sleep.
3 min read
Nutrition
Oats vs. Other Breakfast Grains: Which One Actually Keeps You Full?
Oats are touted as the breakfast champion, but the science shows nuance. Here's how they really compare.
2 min read
Cardiovascular
Resting Heart Rate — What It Tells You About Health
Resting heart rate is a simple biomarker of cardiovascular fitness and overall health. Learn to measure it accurately and interpret what it means.
4 min read
Fitness
Hypertrophy Basics — Rep Ranges and the Volume Question
Muscle growth happens across a wide range of rep ranges. Total training volume matters more than the specific rep scheme.
4 min read
Nutrition
Should You Skip Breakfast? What the Evidence Actually Says
Breakfast is important—if you're hungry. Here's when it matters and when it doesn't.
3 min read