Understand the mechanism before you buy the product.
Long pieces, built on the scientific literature and on the work of the researchers who moved sleep, exercise physiology, the microbiome and the neurobiology of stress forward. Every article also says where the evidence stops.
Every long read
Sleep, a user’s manual: what neuroscience has actually established
Sleep pressure, the circadian clock, the arousal system: the mechanism explained simply, and what actually works for sleeping better.
Morning light: the most powerful lever nobody sells
How light sets the circadian clock: melanopsin cells, real lux values, light therapy. And what to do when it is dark at 8am.
Microbiome: diversity is eaten, not bought in capsules
Plant diversity, fermentable fibre, short-chain fatty acids: what the research establishes, and the limits of capsules.
Zone 2 and VO2max: the two numbers that best predict your longevity
Understanding zone 2 and VO2max and their link with mortality: mechanisms, the 80/20 protocol, and how to test at home without a laboratory.
Muscle is an organ, not a decoration
Sarcopenia, 1.6 g of protein per kilo, training close to failure, creatine: why strength matters most after 40.
Chronic stress: what is measured, and what is sold
HPA axis, cortisol, heart rate variability: understanding chronic stress, measuring it properly at home, and acting on it.
Solid evidence
Meta-analyses or randomised trials converging on the claimed result, in humans.
Emerging evidence
Randomised trials exist, but few of them, short, or in small numbers.
Limited evidence
Observational or mechanistic data, or contradictory results. We say so.
Rejected
Under-studied dose, unsupported claim, or disproportionate risk. No product page.