Cold exposure activates stress adaptation systems that improve mood, focus, and resilience. Here's what research shows and how to build an effective protocol.
Dash Hartwell
Expertise
Meta-analysis of COVID-19 studies reveals vitamin D deficiency linked to worse outcomes. What this means for broader immune health and disease prevention.
Holding positions without movement builds strength, lowers blood pressure, and prevents injury. Here's how to program isometrics effectively.
EPA and DHA improve mood, reduce anxiety, and slow cognitive decline. Here's the dosing that research supports for brain benefits.
From menstrual cycle optimization to menopause support, targeted nutrition addresses the unique physiological needs that change across the female lifespan.
Can you build muscle and improve cardio at the same time, or does one interfere with the other? The science-backed answer for most people.
Flexibility declines with age, but consistent stretching improves range of motion, reduces pain, and preserves movement capacity. Here's how to program it effectively.
New research shows adults over 70 can regain muscle and function with 1.6g/kg protein plus strength training, reversing age-related frailty.
Your genes aren't your destiny. Nutrition, exercise, stress, and environment alter which genes are expressed, affecting your health in measurable ways.
At-home gut microbiome tests promise personalized nutrition, but what does the science actually support? A critical look at the evidence.
Regenerative farming produces more nutritious food while sequestering carbon. Cultivated meats and innovative plant proteins make eco-friendly eating genuinely delicious.
Beetroot juice improves exercise performance and lowers blood pressure. New research explores optimal dosing and broader health effects.