What is the Fasting Mimicking Diet? Is its extreme caloric restriction healthy? And how has reviewing the scientific literature flipped my thoughts on doing it again? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Heal…

What are they? Do they actually work? And how much weight could you lose following them? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobility Flow Workout ✅ Receive a Wh…

What causes poor ankle and foot posture? Can corrective exercises fix it? And what exercises can you do to prevent issues like these? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ …

What is the carnivore diet? How does it work? And why do I avoid it? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobility Flow Workout ✅ Receive a Whole Foods Plant-Base…

What’s the optimal breakfast? How do I plan lunches for nutrient density? And what does a full day of eating look like? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobil…

What causes poor hip and back posture? Can corrective exercises fix it? And what exercises can you do to prevent issues like mine? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Str…

Why are current BMI recommendations unsatisfactory? What is the optimal BMI? And are there better metrics to reach these goals? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream…

What causes poor upper body posture? Can a corrective exercise routine fix it? And what exercises can you do to prevent issues like mine? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up…

Why are we losing our vision to myopia? Can our vision impairments be reversed? And what lifestyle routines promote optimal eye health? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: …

What is the optimal intake of berries? What makes them so healthy? And can you eat too many? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobility Flow Workout ✅ Receive …

Why’d I get an Oura Ring? How accurate are the metrics it tracks? And how has it affected my sleep quality? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobility Flow Wor…

I’m going to walk you through these five questions today so you can understand key decision-making principles. That way you won’t fall into the same traps I did. Let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and …

What amount of exercise is optimal? How have my thoughts shifted? And are you even close to the new recommendation? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a Mobility …

Now four months into the program, and I haven’t missed a single run. What’s the program been like? Am I making any progress? And will I ever break my dad’s 5k PR? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health K…

I went from beat down and injured to running 1,000 miles injury-free. I wasn’t sure this was possible. I felt defeated last summer after hamstring and groin injuries halted my training. Shin splints didn’t help. This year I feel completely different. I’ve run 1,000 miles injury-free and today I’ll tell you how I’m doing it. Let’s get into it! Watch…

My resting heart rate has dropped nearly 10 beats per minute in 9 months. It’s plummeting. At this pace, it’ll be at zero in a few years. It appears I’m dying. Can resting heart rate predict life expectancy? What’s been causing mine to drop so rapidly? And what is an optimal beat rate? Well, let’s get into it! Watch the Video on YouTube Full Articl…

How humans eat today is incomparable to the diets of our ancestors. It’s astonishing. We weren’t designed to consume hyperpalatable foods. Our meals didn’t terminate after ten minutes. And the variety was limited. Here I’m going to detail how humans are designed to eat so you can transform your eating habits. Let’s get into it! Watch the Video on Y…

Today we have an opportunity unlike any other in history to eat the healthiest, most robust, nutrient-dense diet ever. The variety of whole foods available is unprecedented. Nutrition research is the most advanced. And yet we can’t help but get fatter and sicker by eating ourselves to illness. Here I’m going to detail why we can’t stop eating. Let’…

I simplified my closet. Gone was my reputation at work for bright collars. But what also fleeted was the cognitive, financial, and time-consuming costs. It was unbelievably easy. Here I’ll tell you why we should all consider simplification. Let’s get into it! Watch the Video on YouTube Full Article on the Website -----------------------------------…

I went from gaining 30% per year on my investments to losing $75,000 in 6 months. It wasn't easy. I've invested every paycheck into the stock market for months, yet my net worth is somehow lower now than it was a year ago. What's happening? Why is the market tanking? And what strategies am I following to counter it? Well, let's get into it! Watch t…

I bought a rower at the beginning of the year as a substitute for my running sessions when it was too snowy out. Now I use it every week. I love it. And I wonder if everyone should be rowing. How do I use it? What's so great about rowing? And how has it reduced my risk for injury? Well, let's get into it! Watch the Video on YouTube Full Article on …

Even the healthiest restaurants fail to meet national nutrition guidelines. Their secrets drive up palatability while reducing food costs and consumer health. I still can't believe more people don't know about this. What are their secrets? How are they impacting your health? And what should you do about it? Well, let's get into it! Watch the Video …

My sleep quality was awful, and I didn't even realize it. It took me years of behavioral and environmental tweaks to fix it. Now I sleep like a baby. One that doesn't wake up at night. Or cry or poop their pants. Today I'm going to walk you through all those tweaks. I'm going to detail my sleep hygiene, so you don't have to waste years tweaking you…

In one month, I memorized all 197 countries on earth using three simple tactics. On average, I practiced for ten minutes a day. It started out because it was fun. I then realized it provided context to world events. And now, I realize I'm building my cognitive reserve. So, what is cognitive reserve? Are there better activities for cognitive develop…

There are three things I do before every run to optimize performance. They take fifteen minutes total. And are meant to prevent injury, improve performance, and reinforce technique. Today, I’m taking you along my pre-run routine. The proven routine that makes you faster than your brother. Let’s get into it! Watch the Video on YouTube Full Article o…

What are the key elements for nutrient diverse smoothies? How do I make my breakfast smoothie? And what metrics are useful when analyzing a smoothie’s nutrient content? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free He…

What are the 5 training zones? How is my training programmed? And why is each zone important for performance and longevity? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Free Health Kit and Newsletter Sign-up: ✅ Stream a M…

This year, I’ve spent most of March researching proper run programming and progression. I’ve planned out a year of running all based on VDOT values to correct my previous mistakes. So, what is VDOT? How can you determine your value? And how have I used this to schedule a year’s worth of runs? Well, let’s get into it! Watch the Video on YouTube Full…

I went from being lost to still lost after four months of reflection. I had published a YouTube video, podcast episode, and email newsletter every week for a year. I had spent 20 hours a week on myHealthSciences. That was on top of my full-time job and robust health routines. I gained knowledge and skills in the process. But my audience size and en…

How do these self-massage tools work? What benefits do they actually provide? If they are beneficial, when should you use them? And is the only thing stopping me from being on the pro tour, a little chest massage after a bad sand wedge shot? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website ----------------------------…

Strong core muscles help stabilize the trunk and unload lumbar spine stress. This not only helps prevent lower back pain which is the number one cause of disability for people under 45 but it can help improve posture and physical performance. But what muscles are in the core? What exercises does the science show best target and activate these muscl…

And although I've detailed the 7-step plan I used to get here, today I'm going to detail exactly how that plan has played out including all my investments. All of this to show what's possible with a plan... consistency... discipline... not paying for Starbucks coffee... only wearing a single pair of jeans... and not impressing my female dates with …

After seeing this list, it made me wonder, what are the healthiest foods? If we were to gauge the healthiness of foods based on their protective effects against chronic disease, their nutrition label, and their complete nutrient profile, what foods groups would rise to the top? And what food groups should be our top sources of calories? Well, let’s…

But no matter your reason, does regular napping have evidence-based benefits? What is the optimal nap duration and time of day? And why don’t I nap? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website --------------------------------------------------------------------------------------------- Would you like to receive i…

So today I’m going to take a little different approach to the post and detail five of the most important perspectives I’ve acquired over three decades on this earth. That’s 30 years! Because I’m 30! And hopefully shed some light on what I’ve learned and what’s allowed me to be so happy. Besides the fact that it’s my birthday and I’m 30! Let’s get i…

So, does eating organic have any benefits? Is its nutritional quality the same as conventional foods? Do the miniscule amounts of pesticides not matter at all? And are there even potential downsides of eating organic that you want to avoid? Let’s get into it! Watch the Video on YouTube Full Article on the Website -----------------------------------…

Dopamine is this hormone that produces pleasure often from addictive or unhealthy behaviors, or does it? If dopamine isn’t the pleasure hormone it’s advertised to be, what is its purpose? How is it so easily abused and is there a way we can utilize our dopamine system to drive sustained positive mood and productive motivation? Well, let’s get into …

What did I do wrong? Although most people think stretching and appropriate footwear are the key to injury prevention, do they even matter? And how can we reduce the risk of running injuries based on the scientific evidence? Well, let’s get into it! Watch the Video on YouTube Full Article on the Website ----------------------------------------------…

What benefits do exposure to nature have on stress levels, immune health, and our cognitive state? If the benefits are really derived from the environment, what mechanisms are involved? What’s the optimal dosage or time in nature needed to reap these benefits and will I show you my secret source for this elixir of life? Well, if I did, I wouldn’t w…

Many sources are now indicating that high inflation is likely to persist for a while [5]. What this means is that everything is pricier and will cost more money. So, how can we afford the price increases? Is there a way to beat inflation? And if you’re only getting the standard 3% yearly raise, are you technically not getting any raise once account…

How long or short should your fasting window be? And does it matter what part of the day your fasting vs feeding window is in? What about the caloric distribution within that range? What is the optimal guideline and how has my meal timing changed over the past year and a half? Well, let’s get into it! Watch the Video on YouTube Full Article on the …

Sure, I've heard all the advertised benefits of blue blockers for sleep, eye fatigue, and macular health but what does the research show? Should you wear blue light blockers every night before bed to improve sleep quality? And even if you should, what's my gold standard alternative that's kept me from making the purchase? Let's get into it! Watch t…

What biomarkers, like blood pressure or blood sugar are most important? And even if you happen to know the correct biomarkers for health, what are the optimal values? I thought 120/80 blood pressure was optimal but from all the research I could find, it wasn’t. And the American Heart Association’s website or my doctor never informed me of this. It’…

The algorithms driving social media apps. How do these algorithms work? Why do we love them so much? How do they slowly extort our health, happiness, motivation, and productivity? And is there anything we can do to stop them? I don’t think I really know… but let’s get into it. Watch the Video on YouTube Full Article on the Website -----------------…

Today, I'm going to detail the recipe I've found to be the most healthy, diverse, and enjoyable meal that I eat for dinner more than anything else. Mango Lentil Dal. Let's get into it! Watch the Video on YouTube Recipe and Full Article on the Website --------------------------------------------------------------------------------------------- Would…

You realize the handful of chocolate chips turned into a bag of chocolate chips and the regret sets in. You feel ashamed by your indulgence and almost hopeless about losing willpower like that. You say to yourself, what the heck? I already screwed up my dietary promise to myself, let's get another bag and start episode two! But wait, what? Why are …

What exact purpose does the macronutrient protein serve? What are the best sources of protein and how much should we be consuming? What is the optimal protein intake for optimal health and optimal performance? And is there a need for additional protein powder and if so, what's best? Well, let the no-subscriber-growth bedroom-bound free evidence-bas…

Traditionally, the 4% rule has been the basis for many retirement calculations but in 2021 with interest rates near zero, inflation spiking, and bonds producing little-to-no return, is this rule now too risky? What is the 4% rule and how much money do I need to retire? And what organic plant-based meal did I have for dinner last night that my 4% ru…

While all the environmental and behavioral strategies I usually discuss are great at reducing your sleep onset latency, or time to fall asleep, sometimes it’s just not enough. Sometimes I still struggle to fall asleep within 10-15 minutes which is the average time it takes for someone to fall asleep. And the top reasons people struggle to fall asle…

I'm going to detail the four training runs I perform for optimal health. And whether you're training for a 5k race, or improving your endurance for sports, or just running to enhance your overall health, these four runs will do just that. And even if you're not a runner, you can apply the framework of these four runs to your favorite aerobic activi…