Performance & Wellness Blog
Insights, strategies, and science-backed approaches to optimize your performance and well-being
Breathwork Protocols for Instant Anxiety Relief
Change your breath, change your state. Simple tools to shift from panic to focus in minutes.
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Mastering Your Circadian Rhythm
Light is the most powerful drug you take every day. Learn to dose it correctly.
Digital Minimalism for Mental Clarity
Your phone is a slot machine designed to fragment your attention. Take back control.
Nervous System Reset for High Performers
How to use breath, micro-movements, and environmental cues to bring your system out of overdrive and back into control.
Why Zone 2 Cardio is Non-Negotiable for Longevity
It's not just about burning calories—it's about building the mitochondrial engine that powers your life.
The Power of Nasal Breathing
Shut your mouth to save your life. How nasal breathing improves oxygen uptake and sleep.
Cold Exposure: Hype vs. Reality
How to use cold water immersion safely to boost dopamine, reduce inflammation, and build resilience.
Supplement Stack Essentials
Cut through the marketing noise. The few supplements that actually move the needle.
Hydration: More Than Just Water
Why chugging plain water might be flushing out the minerals you actually need.
Gut Health: The Second Brain
How your microbiome influences your mood, energy, and even your decision-making.
Nutrient Timing: Does It Really Matter?
Separating the science from the bro-science on when to eat for muscle, fat loss, and energy.
Foundations of Intelligent Strength
Strength that lasts is built on position, breath, and awareness—not just more weight on the bar.
Strength Training That Doesn't Wreck Your Nervous System
Program strength work so your nervous system can adapt instead of constantly playing catch-up.
Mobility vs. Flexibility: Why You Need Both
Being bendy isn't enough. You need the strength to control that range of motion.
The 5-Minute Desk Reset
A short sequence you can run between calls to keep your spine, breath, and attention online.
Visualizing Success: Science, Not Magic
Visualization primes the motor cortex for action. Here's how to do it effectively.
Rewiring Your Brain: Neuroplasticity for Adults
You can teach an old dog new tricks, but you need specific triggers: focus, urgency, and rest.
The Psychology of Resilience
Resilience is not a trait you’re born with. It’s a skill you build by leaning into friction.
Nervous System Reset When You're Already Exhausted
A realistic downshift protocol for nights when your tank is already empty and tomorrow still matters.
Sleep Upgrades for Everyday Athletes
You don't need a lab to improve your sleep. You need three reliable levers you can actually control.