How Long to Rest Between Sets? What the Evidence Supports
“Significant and optimal improvements are two different goals” – American College of Sports Medicine, 2026
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The Body
Sleep Inertia: Why You Wake Up Groggy and What Actually Helps
“Sleep inertia is the period of impaired performance and grogginess experienced after waking.” Hilditch, Dorrian & Banks (2016).
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Active Recovery for Muscle Soreness: Does Moving Help You Recover?
“Active cool-downs accelerate recovery of lactate in blood, but not necessarily in muscle tissue.” – Bas Van Hooren and Jonathan M. Peake, 2018
Active Recovery for Muscle Soreness: Does Moving Help You Recover? Read More »
Protein Before Bed: Does Timing Actually Help Muscle Growth?
“Protein ingested prior to sleep is effectively digested and absorbed during overnight sleep.” – Snijders et al., Frontiers in Nutrition, 2019
Protein Before Bed: Does Timing Actually Help Muscle Growth? Read More »
Concentric vs. Eccentric Exercise: Does the Difference Actually Matter?
“If you want your body to be strong, you must accustom your body to be the servant of your mind, and train it with toil and sweat.” Xenophon, Memorabilia 2.1.28, trans. E. C. Marchant
Concentric vs. Eccentric Exercise: Does the Difference Actually Matter? Read More »
Fermented Foods for Gut Health: What Actually Changes the Microbiome?
“Fermentation is life without air.” – Louis Pasteur, Études sur la bière, 1876
Fermented Foods for Gut Health: What Actually Changes the Microbiome? Read More »
Plant-Based Diets and Performance: What Athletes Can Teach Us
“Eat food. Not too much. Mostly plants.” – Michael Pollan, In Defense of Food, 2008
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Cold Plunge After a Workout: Recovery Boost or Lost Adaptation?
“Cold water immersion attenuated long term gains in muscle mass and strength.” – Roberts et al., The Journal of Physiology, 2015
Cold Plunge After a Workout: Recovery Boost or Lost Adaptation? Read More »
Strength Training for Longevity: Why Muscle Matters
“Skeletal muscle is a central determinant of organismal health.” – Vainshtein et al., Nature Metabolism, 2026
Strength Training for Longevity: Why Muscle Matters Read More »
Morning Sunlight: Why the First Light of Day Matters for Sleep, Mood, and Your Body Clock
“The sunshine is life and health to me.” – John Ruskin, Hortus Inclusus