Dash Hartwell

Your body clock controls more than sleep. New research reveals why when you eat matters as much as what you eat for metabolic health, insulin sensitivity, and longevity.

The 'anabolic window' has shrunk from 30 minutes to... doesn't really exist. Here's what the latest research says about post-workout nutrition and what actually matters for results.

Loneliness isn't just painful; it's deadly. New meta-analyses reveal that weak social ties increase mortality risk by 26%, rivaling smoking. Here's what the research actually shows.

When holiday schedules compress available training time, HIIT delivers maximum physiological adaptation in minimum time. Here's the science and specific protocols that work.

Stress doesn't just make you want to eat more. It rewires your brain to crave specific foods. Understanding the cortisol-comfort food cycle reveals why willpower fails and what actually works.

That glass of wine might feel relaxing, but the data tells a different story. Here's what happens to your sleep architecture, heart rate variability, and next-day performance when alcohol enters the equation.

Your brain has a sophisticated system for telling you when to stop eating. Holiday conditions systematically override it. Understanding these mechanisms is the first step to eating with awareness rather than autopilot.

Vitamin D dominates the winter supplement conversation, but it's just one piece of a complex puzzle. Here's the complete protocol for micronutrient optimization during the dark months.

Winter running triggers unique cardiovascular responses that can enhance fitness when properly managed. Learn the science of cold adaptation and protocols for safe, effective training.

Navigate holiday feasts without digestive distress using evidence-based enzyme support and strategic probiotic protocols that optimize gut function during dietary disruption.

Maximize training efficiency during busy holiday schedules with science-backed short workouts that preserve fitness.

Minimize glucose spikes and crashes during holiday gatherings with evidence-based meal sequencing and food pairing strategies.