Sleep, stress, energy and ageing well
Sauna use has gone from niche biohacker territory to mainstream health tool in the last decade. The research behind it is more substantial than most people realise — and more specific about what it does and doesn’t do than the wellness industry tends to admit. Here’s what the evidence actually shows. Cardiovascular health The most…
If you’ve ever felt guilty about taking a rest day, you’re not alone. The fitness industry has done a thorough job of convincing people that more is always better — more sessions, more intensity, more sacrifice. Rest days get framed as laziness. That’s wrong. Rest days are where the adaptation actually happens. What happens when…
I was in the middle of a run when it hit me — a sudden wave of anxiety. No particular reason. Just that creeping, unsettled feeling that sometimes shows up uninvited. I stopped running immediately. Not because I had to, but because my body was telling me something, and I’ve learned to listen. I sat…
Stress gets demonised — and for good reason. Chronic stress is genuinely damaging. It disrupts sleep, impairs digestion, elevates cortisol, accelerates ageing and undermines almost every health goal you have. I’m not here to argue against that. But there’s another side to stress that most people miss entirely, and understanding it has changed how I…
I’ve been doing cold exposure for long enough now that I can talk about it with some confidence — not just anecdotally, but in terms of what the science actually says is happening in your body. Because there’s a lot of noise around cold showers and ice baths, and most of it is either overblown…
I’m sitting in an infrared sauna as I work through this idea in my head. And it’s something I’ve been guilty of myself — so this isn’t a lecture. It’s a reminder. You can have the best training program ever written. The science can be perfect, the exercise selection can be dialled in, the periodisation…
I’ve been obsessed with sleep for a long time. Not in a passive way — in a ‘why does this matter so much and what can I actually do about it’ way. When I became a parent, it went from an interest to a necessity. Here’s the system I’ve built and refined over 25 years,…
Sleep became a serious interest of mine the moment I became a parent. Before kids, I slept well and took it for granted. After kids — and especially after the second one — sleep became this precious, fragile thing that I had to actively protect. Over years of coaching parents and obsessing over the research,…
Do you feel groggy and fatigued in the morning, even when you prioritise getting eight hours of sleep? Fortunately, your sleep quality is something you can control. Here are the five things you may be doing wrong before bed that could be affecting your ability to get quality shuteye (and how to fix each one):…
There are many things you can do to help minimize your tossing and turning, both before and after bed. I’m always striving to optimise my sleep, especially as a busy dad. Here is how to sleep better at night naturally. 7 sleeping tips. Make a caffeine cut off time Biomedical engineers have found that people…