Health insights, tips, and articles
Late-night eating cuts deep sleep, suppresses HRV, and spikes overnight glucose. Here's the eating window close formula tied to your bedtime.
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Decision-tree guide to 14:10, 16:8, 18:6 and OMAD — trade-offs for fat loss, muscle, sleep, adherence, plus a 14-day trial protocol to test your response.
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Pick 3, not 30. The three habits with the largest effect sizes in longitudinal research — sleep consistency, a protein floor, and 7,000 steps.
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An honest guide to CGM without diabetes: what spikes are normal, how to read variability, dawn phenomenon, and when a $300 CGM month is worth it.
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The exact protein formula for fat loss: 0.8-1.0g per pound body weight, split across four meals. Floor tables, density charts, and the myths debunked.
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Waist circumference, visceral fat, body fat percentage, and skeletal muscle mass predict your health far better than the bathroom scale ever will.
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Five data-verifiable causes of a weight loss plateau — with the wearable signal or biomarker that tells you which one is happening to you.
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Standard lab "normal" ranges are the average of a mostly sick population. Here are 5 biomarkers, with optimal ranges, that predict cardiovascular and metabolic disease far better than cholesterol alone.
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Stop guessing why you wake up tired. Run a structured 7-night self-experiment with your wearable, isolate one variable per night, and find your #1 sleep fix.
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Your daily HRV score is noise. Learn how to read trends, spot real signals, and connect heart rate variability to sleep, training, and recovery.
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