Archive
87 issues, newest first.
Issue #108 · April 4, 2025
Habits vs Rituals: Adding Meaning to Healthy Habits
🌟 The difference between habits and rituals, why principles matter, and how to handle midnight wake-ups
Issue #107 · March 28, 2025
Not Lazy, Just Overwhelmed: Rethinking the Laziness Myth
😴 Why you're not actually lazy, finding meaningful ways to move, and how personal and planetary health align
Issue #106 · March 21, 2025
The Known Secrets of Longevity: Back to the Basics
🌟 Why the secrets to a long life aren't secrets at all, strengthening your knees for the long run, and finding balance in a digital world
Issue #105 · March 14, 2025
One Set vs Four Sets: How Much Volume Builds Muscle
💪 The truth about exercise volume, why doctors need nutrition training, and some good news about eggs
Issue #104 · March 7, 2025
Why Most People Need More Omega-3s: The Essential Fats
🐟 Why almost everyone needs more omega-3s, the power of 15-minute movement, and understanding your body's measurements
Issue #103 · February 28, 2025
Simple Weight Management: Focus on Protein and Fiber
🍫 Why simple nutrition changes work, early life sugar exposure matters, and dark chocolate for runners
Issue #102 · February 7, 2025
Gut Microbiome Diversity: How Good Bacteria Fight Infection
🦠 How your gut fights infection, a simple test to check your fitness, and getting back to natural sleep patterns
Issue #101 · January 31, 2025
Why Are Allergies Rising? The Hygiene Hypothesis Explained
🤧 Why we're becoming more allergic, the health impact of loneliness, and how to get unstuck
Issue #100 · January 24, 2025
Resilience in Health: Finding Ways to Keep Coming Back
💪 Why you should focus on resilience, finding the balance of pleasure and pain, and embracing your own fitness identity
Issue #99 · January 17, 2025
Too Many Health Choices? Try the Best-Nearest Approach
🤔 The problem with too many options today, Why you should carry your baby, and Estimating food intake is hard
Issue #98 · January 3, 2025
Life Is Short: Making Time for Health as a New Parent
🛟 Appreciating your life, cooking and eating together, knowing when to push and when to relax
Issue #97 · December 27, 2024
Why Fever and Pain Protect You: Listening to Symptoms
🤒 Don't just ignore pain and symptoms, Using HRV to track Stress, A quick Yoga Routine
Issue #96 · December 20, 2024
Walking in Short Bursts Burns More Energy Than Steady Pace
💪 The benefit of frequent short exercise, a list of foods with polyphenols, and life with chronic disease
Issue #95 · December 13, 2024
Health Book Picks: Intuitive Eating, Breathing, Mindfulness
📕 A few book recommendations from me, how walking helps with back pain, what's the use of HRV
Issue #94 · December 6, 2024
How Added Sugar Ages Your Cells (and Veggies Can't Undo It)
🍭 What sugar does to your cells, are AI journals the next mental frontier, a strategy to balance your diet
Issue #93 · November 22, 2024
La Passeggiata: The Health Benefits of an Evening Walk
🚶How an evening walk can help, How to choose what to work on, The formula for change, and how to belong in a separated age
Issue #92 · November 15, 2024
The Prep Trap: Why Overpreparing Stalls Health Progress
💪 Why we always overprepare, Reflections on Impermanence, How CPR Works, and Yet Another Happiness Study
Issue #91 · November 8, 2024
Plant Points: A Simple System to Eat More Plant Variety
🌱 Gamifying your diet to eat more whole foods, why it's better to be skeptical than cynical, and a quick note on your emotions
Issue #90 · November 1, 2024
Cultivating Presence: Lessons From Teaching and Coaching
💪On how you can create a personal atmosphere, Thoughts on Great Athletes, Romanticizing the Ordinary, Pasture Fed Beef
Issue #89 · October 25, 2024
Rigid Routines: How to Make Healthy Habits More Flexible
🌞 What to do when your routines are too rigid, why therapy apps are quite effective, how to brainstorm fast, and one quick workout for you
Issue #88 · October 18, 2024
Why It's Hard to Switch Off: How to Truly Unwind on a Break
🛥️ Why is it so hard to turn off the brain? The mental toughness of tennis athletes, What is Sleepmaxxing, and more on HRV
Issue #87 · September 20, 2024
The Scenic Route to Health: Why Slow Progress Lasts
🚂 What would it take to enjoy the health journey, the future of health, what religious rule can teach us about time management
Issue #86 · September 13, 2024
Chronic Back Pain and the Mind-Body Connection
😣 A full body look at your pain, how laughter affects your body, buildings and your health, and an ergonomic way to sit
Issue #85 · September 6, 2024
Screen Apnea: Why You Breathe Badly at Your Computer
🫁 How we breathe poorly when we're on screens, visualizing your protein, and how HRV can help you manage your stress
Issue #84 · August 30, 2024
Brain Training Games to Keep Your Mind Sharp With Age
🧠 How to prepare for cognitive decline, how to rest well, making microtransitions, and warming up for weights
Issue #83 · August 16, 2024
Why Suppressing Emotions Hurts Your Health
😡 Finding space to express difficult emotions, the power of taking your time with habits, fish diets and longevity, & diet and mental health
Issue #82 · August 2, 2024
Why VIP Healthcare Is on the Rise and What You Can Do
🏥Why VIP Healthcare is everywhere, how oral health affects your heart, thinking outside the box
Issue #81 · July 12, 2024
Healthy Lifestyle, High Cholesterol: The Role of Genetics
🩸Make sure you know your genetic risks, A reminder to take care of your gut health, and understanding measurements vs estimates
Issue #80 · July 5, 2024
What One Year of Exercise Does for Adults Over 65
👵 Exercise's effects for 70 year olds, not optimizing for rest, learning to sit with discomfort.
Issue #79 · June 28, 2024
In Praise of Idleness: Rethinking Rest and Hard Work
😴 In praise of leisure, Getting your circadian rhythm right, Using your vagus nerve to relax, taking quick power naps
Issue #78 · June 21, 2024
Is Bad Posture Really to Blame for Back Pain?
🧍The Truth Behind "Bad Posture", Why it's more important to stay flexible, How Stress Causes Pain, and One Exercise to help you this week
Issue #77 · June 7, 2024
Intuitive Eating: How to Listen to Your Hunger Cues
🍽️ How to learn to listen to your body, why gardening helps with sleep, and how to balance work-home life as a remote worker
Issue #76 · May 31, 2024
Why Long-Term Health Is Hard: Kind vs Wicked Environments
♟️ Why health is sometimes easy and sometimes hard, do "whole" things, limit your sugar, and understand what people get out of smoking
Issue #75 · May 24, 2024
How to Filter Health Advice in the Age of Algorithms
🤖 Cultivating Good Information, Finding Fake Olive Oil, Health is Like Debt, and Post Workout Milk Drinks
Issue #74 · May 17, 2024
Hidden Sugar: Why Cutting Back Is So Hard
🍰 Why there's too much sugar in your diet, how optimism can help you live longer and remember Daniel Kahneman
Issue #73 · May 10, 2024
How Anger Affects Your Heart and Blood Vessels
😡 How getting angry can be bad for your heart, how to get more fiber, some quick tips for metabolism, and an Alzheimer's lifestyle quiz
Issue #72 · May 3, 2024
Mindful Eating: How to Slow Down and Enjoy Your Food
🥗 A Reminder to Eat Mindfully, Another Article on Dog Ownership, Combatting too Many Screens, and How Stress Affects Your Body
Issue #71 · April 26, 2024
How Chronic Stress Affects Your Health and Decisions
😰 Understanding how stress affects your body, how to manage it well, and the latest research around it
Issue #70 · April 19, 2024
VO2 Max: What It Is, How to Test It, How to Improve It
🏃Why it's good to go hard sometimes, how your brain perceives time, and thinking about data
Issue #69 · April 12, 2024
Playing Music and Cognitive Health in Older Adults
🎶 The health benefits of musicality, Having grounded hobbies, Owning dogs and Taking risks
Issue #68 · April 5, 2024
Hustle Culture in Fitness: Why You Don't Need Every Race
🏃♂️ Why it's not great to always push yourself in exercise, How to learn to listen to your body and train confidently, Appreciating the benefits of exercise
Issue #67 · March 29, 2024
Fermented Foods: Health Benefits and How to Start
🥛 The Power of Fermentation, How Gut Bacteria Keep You Health, The Future of Food as Medicine
Issue #66 · March 22, 2024
Exercise Snacks: The Benefits of Short Bursts of Movement
🏋️♂️ All about short bursts of exercise and their benefits to your body
Issue #65 · March 15, 2024
How Caffeine Works and How to Drink Coffee the Right Way
☕️ A reminder of how caffeine affects the body, Trusting your own food cravings, creatine and sleep, and yoghurt and blood sugar
Issue #64 · March 8, 2024
Ultra-Processed Foods: Why Convenience Keeps Us Hooked
🍕The Paradox of Convenience, why good food is harder than ever to find, and how the same effects of fast-food are creeping into life
Issue #63 · March 1, 2024
Dancing for Depression: What a 218-Study Review Found
🕺How dancing is very good for your health, some inspiration for snacks, fasting mimicking diets
Issue #62 · February 23, 2024
How to Stay Consistent: Lessons From Years of Showing Up
📝 Why you should optimize for the long term, and stop worrying about short term progress
Issue #61 · February 16, 2024
Reading Fiction Keeps Your Mind Sharp: The Brain Benefits
📒 How reading fiction keeps your mind sharp, why there are many ways of knowing, and why you should meditate on your own death
Issue #60 · February 9, 2024
Never Too Late to Start Exercising: Lessons From a Rower
🏃 Why it's never too late to start, How time anxiety keeps you stuck, why grandparents are active
Issue #59 · February 2, 2024
Start Stupid Small: Tiny Habits That Make a Big Difference
📝 Why you should make small changes, How NEAT can help your health, Why your Habits Break Down, and thinking about Sleep
Issue #58 · January 26, 2024
The Psychology of Giving Up: Bad Habits vs Resolutions
🥰 The nuances of giving up, understanding more sources of protein, eating with mindfulness and self-compassion
Issue #57 · January 19, 2024
Stop Chasing Happiness: Why Acceptance Works Better
😹 Why acceptance is better than chasing happiness, Why we should allow ourselves to be bored, stress and its effects on the body
Issue #56 · January 12, 2024
Why You Should Plan to Get Less Done: The Planning Fallacy
🎉 Why it makes sense to set less goals, how many steps is enough, getting your hangs in and stretching
Issue #55 · December 8, 2023
Build a Fitness Menu: Add Variety to Your Workout Routine
🏃How a Fitness Menu can help you, Why we all struggle with sleep, Thinking about Trust when it comes to coach
Issue #55 · December 1, 2023
Mindfulness and Blood Pressure: Sticking to a Healthy Diet
♥️ How your mindset can improve your heart health, What elements of happiness are in your control, the one supplement that I take
Issue #54 · November 17, 2023
What Matters Most for Your Health: The Levels of Skills
🧠 What you should focus on for health, Why it is good for society to have healthy citizens, and how Roger Federer continues to perform at a high level
Issue #53 · November 10, 2023
Why Self-Care Alone Can't Fix Burnout: Find Your Purpose
🔥Why you can't cure your burnout, how your mindset affects stress, Some principles for play
Issue #52 · November 3, 2023
Stop Overcomplicating Fitness: How to Keep It Simple
⚡️Why we always make things harder than they have to be, people are now interested in healthy food, why it's easy to get stuck in chronic pain
Issue #51 · October 27, 2023
Motivational Interviewing: How Good Coaching Really Works
🎙️How good coaches and good questions, is a sauna as good as cardio? Why it's good to know to repair, and how to face your fears.
Issue #50 · October 20, 2023
City vs Countryside: How Where You Live Affects Your Health
🌉 The importance of choosing where you live, some data shows up late, and why it's healthy to write and make mental connections.
Issue #49 · October 13, 2023
Dopamine Detox Through Movement: Try a Movement Retreat
🧠On maintaining good dopamine balance, finding patterns in your life, and some principles for intentionality
Issue #47 · October 6, 2023
Biological Age vs Chronological Age: How to Age Well
✊On aging well, Taking Rest, Being Strong and Having Long Meals
Issue #46 · September 21, 2023
Spending Time in Nature: Easy Ways to Get Outside More
🌳 A reminder to go outside, how pleasure and pain work in the brain, what really makes us happy, and the blue zones
Issue #45 · September 15, 2023
How to Stimulate Your Vagus Nerve: 4 Practices to Relax
🧠 How to Stimulate Your Vagus Nerve, Tips for Stress Relief, and A Reminder to Train Strength
Issue #44 · September 8, 2023
Thinking About Last Times: Gratitude and Why We Stay Fit
⌛️ On the philosophy of gratitude, thinking about end of life, and how to break out of some bad habits
Issue #43 · August 25, 2023
Willpower Is Partly Genetic: Plan Around It Instead
🧬 Understanding other ways to build your willpower, Getting accountability, Being aware of internal sense
Issue #42 · August 18, 2023
Balancing Play and Injury Risk: Moving Without Fear
🦴 How to move without fear of injury, the magical window for parents, the importance of play and failure
Issue #41 · August 4, 2023
How to Eat Slowly: 3 Tricks to Stop Overeating
🍇 Why you should practice eating more slowly, why it's so hard to exercise for your future self, some studies on managing blood sugar
Issue #40 · July 28, 2023
Getting Enough Protein to Keep Your Muscle and Strength
🥩 How much protein is enough for your diet, Understanding food labels (in the US), making sure your caffeine intake is balanced, and playing the long game
Issue #39 · July 21, 2023
Health Blind Spots: Why Living in the Past Keeps You Stuck
👀 How you get trapped in your own thinking, The balance between faith and realism, What sense you are neglecting, and a question about what you might want to learn
Issue #38 · July 14, 2023
Why Health Is Hard: Balancing Optimism and Realism
😬 Why we should admit that health is a struggle, 11 frameworks for happiness, and what does workplace wellness even mean
Issue #37 · July 7, 2023
How to Restart Your Exercise Routine Using What Worked
💪 How to find your routine again, why you should have a solid exercise routine, dealing with stress, and interval training
Issue #36 · June 23, 2023
Are Fitness Trackers Worth It? Look for Patterns, Not Scores
⌚️How to determine if a fitness tracker is good for you, what sugar does to your body, why you should limit your food at night, and how to think about health more holistically
Issue #35 · June 16, 2023
How to Quiet a Harsh Inner Critic About Your Health
😡 What to do if you're always self-critical, 25 ways to think about your problems, and how to develop your instinct for movement, food, and health
Issue #34 · June 9, 2023
How to Get Unstuck With Your Health: Heart, Head, Habits
💡How to come up with breakthroughs, how the health and fitness landscape is change, and why it is worth it to spend money on a coach
Issue #33 · June 2, 2023
Mental Health Beyond Illness: Vivek Murthy on Healing
🧠 On what kind of stress is good for you, how to think about your mental well being, getting enough sunlight and whether saunas can help tropical people
Issue #32 · May 19, 2023
Loneliness and Health: Why Real-Life Connection Matters
💔 Loneliness kills, slowing down and balancing for long term health, buying a fitness tracker
Issue #31 · May 12, 2023
Outdoor Exercise vs the Gym: Why Getting Outside Wins
🌲Outside > Gym, Getting fit feels selfish, What sugar really does to the body
Issue #30 · May 5, 2023
End-of-Life Dreams and the Story of Your Health
🚶♀️End-of-life-dreams, happiness, putting off exercise, and investing in personalization
Issue #29 · April 28, 2023
Treating Exercise Time as Sacred and Non-Negotiable
🚶♀️Honoring exercise time, Practicing rest, Showing up well, and A food & nutrition database
Essay · March 16, 2023
Why Mental Training Matters More Than Exercise and Diet
Why everyone gets it backwards when it comes to getting healthy
Essay · March 14, 2023
5 Simple Workout Hacks for Working From Home
Has working from home made it easier or harder to stay active?
Essay · March 9, 2023
What Is a Movement Menu and Why You Should Make One
I don't just have 1 movement that I stick to for life. I bring in variety to keep me motivated
Essay · March 7, 2023
Why You Should Think of Yourself as an Athlete
Do you have a body? Then you're an athlete
Essay · January 9, 2023
Why You Need Human Connection to Get Healthy
In an age of information overload, the human becomes the key to health
Essay · October 26, 2022
How to Overcome Fear of Movement After an Injury
Our society is engineered for fear. That can keep your body in pain. Here's what you can do about it
Essay · October 17, 2022
Your Body Can Recover From Injury: 3 Fears to Let Go
We forget how our bodies are made to recover and adapt. Here's a quick reminder of what it's capable of