Discover Our Latest Blog Posts

It’s not one big stressor; it’s the stack. Learn how allostatic load (your body’s stress “wear and tear”) builds from light, food, and breath habits

Here’s a 2-day, 15–30 minute plan that preserves lean mass and bone density—with a simple progression you can actually keep.

Here’s how a single nightcap raises nighttime heart rate, suppresses REM, dents HRV, and blunts next-day performance—plus an “early-and-light” rule that protects both sleep and social life.

Your breath is a performance tool. Learn CO₂-tolerance basics, a 5-minute daily protocol, and exactly when to use it—pre-meeting, pre-lift, and pre-sleep.

Fasted workouts burn more fat during training, but do they improve fat loss, metabolic flexibility, or performance long-term?

Here’s a no-lab way to estimate your VO₂ max and a Zone 2 + micro-interval plan that can raise it in 8–12 weeks—without wrecking your strength training.

How to use morning sun, mid-day daylight, and dim evenings to reset circadian rhythm, sharpen focus, and protect deep/REM sleep with a simple daily script busy families can keep.

Here’s how the “30g per meal” rule and the leucine threshold boost muscle, satiety, and blood sugar—plus easy breakfast fixes and plant-forward combos that actually work.

Wired at 8 a.m., wiped by noon? It’s not “more coffee”—it’s timing. Here’s how to place caffeine around your cortisol, food, light, and movement so energy lasts all day.