Dash Hartwell

Combat winter sleep disruption with evidence-based light exposure protocols that reset your circadian rhythm.

Holiday stress triggers your fight-or-flight response. Learn the neuroscience-backed vagal nerve techniques that activate your parasympathetic nervous system in minutes.

Optimize muscle preservation and satiety during holiday feasts with evidence-based protein timing strategies.

The fitness market is flooded with discounts, but not all deals are created equal. We cut through the hype to identify the high-ROI investments for your health.

Forget the 'immune boosting' hype. True resilience comes from modulation and support. Here is the science-backed protocol to fortify your defenses this season.

From the mountains of Sardinia to the skyscrapers of Singapore, the map of longevity is evolving. We break down the latest research on how the world's oldest people actually eat.

Holidays mean family, and family often means stress. These evidence-based scripts and strategies protect your peace while preserving relationships this season.

How to use Time-Restricted Eating to navigate holiday parties without gaining weight or being the 'diet guy' at the buffet. A flexible approach to fasting during the social season.

Gratitude isn't just a nice sentiment; it's a neuroplastic intervention. Research shows that consistent practice physically alters brain structure, reducing anxiety and building resilience that persists long after you put down the journal.

You can eat the stuffing and the pie without wrecking your metabolic health. This evidence-based protocol uses protein timing, meal sequencing, and strategic movement to keep your energy stable through the feast.

No gym? No problem. This comprehensive guide uses your luggage, bodyweight, and hotel furniture to maintain fitness on the road with effective, equipment-free training.

Are seed oils 'industrial sludge' or heart-healthy fats? We cut through the fear-mongering and examine what human outcome data reveals.