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Allostatic Load 101: Why Tiny Daily Stressors Add Up—and How to Offload

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

Fitness

Minimum-Effective Strength: A 2-Day Plan That Protects Muscle, Bone, and Joints

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

Health

The One-Drink Myth: How “Just One” Wrecks REM, HRV, and Tomorrow’s Workout

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.

Health

Breath Training for Calm and Performance

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.

Fitness

Fasted vs. Fed Workouts: Does Skipping Pre-Workout Carbs Really Burn More Fat?

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

Fitness

VO₂ Max for Busy Humans: Why It Predicts Healthspan—and How to Raise It Fast

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.

Health

Light Hygiene Is the New Sleep Hack

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.

Nutrition

Protein Timing That Works in Real Life: Hit the Leucine Threshold at Each Meal

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.

Health

Caffeine Timing, Cortisol, and Crash-Proof Energy

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.

Discover Our Latest Blog Posts

Fitness After Burnout: How to Restart Without Starting Over

Allostatic Load 101: Why Tiny Daily Stressors Add Up—and How to Offload

Lifestyle

Minimum-Effective Strength: A 2-Day Plan That Protects Muscle, Bone, and Joints

Fitness

The One-Drink Myth: How “Just One” Wrecks REM, HRV, and Tomorrow’s Workout

Lifestyle

Breath Training for Calm and Performance

Lifestyle

Fasted vs. Fed Workouts: Does Skipping Pre-Workout Carbs Really Burn More Fat?

Fitness

VO₂ Max for Busy Humans: Why It Predicts Healthspan—and How to Raise It Fast

Fitness

Light Hygiene Is the New Sleep Hack

Lifestyle

Protein Timing That Works in Real Life: Hit the Leucine Threshold at Each Meal

Nutrition

Caffeine Timing, Cortisol, and Crash-Proof Energy

Lifestyle

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