Learn. Apply. Thrive

Introduction Walk down any grocery aisle and it looks like the same story on repeat: Protein chips. Protein cookies. Protein toaster pastries. Even candy bars quietly rebranded as “protein bars.” Food companies know most people have heard that protein is “good,” so they’ve started adding it to highly processed foods and slapping big numbers on the package: 12g, 16g, 20g of protein. The implied promise is simple: “Hey, this is basically health food now. You can trust this.” Bu

If you’ve ever lost yourself in a project—embroidering, woodworking, or trying to keep paint from drying on your shirt—you know the feeling. Your hands are busy, your mind is focused, and for a while, the world narrows to the simple question of, “What color goes next?” That’s the quiet magic of crafting: it absorbs you completely. And when your mind feels restless or heavy, that immersion can become a kind of therapy. It’s no wonder, then, that crafting has been used to boost

For more than a decade I’ve taught clients a simple three-part system to navigate holiday eating without fear, stress, guilt, or the annual weight gain most Americans accept as inevitable. These strategies aren’t trends, hacks, or tricks — they’re grounded in physiology and built for real life. Two are nutritional. One is movement-based. Together, they give you a flexible, reliable framework you can use every year. 1. Banking Calories and Macros If you’re reading this the nig

Earlier this week, I was doing what I always do in the early mornings — drinking coffee, reading, and easing into the day with a few newsletters from scholars I trust. One of them shared a single line that stopped me in my tracks: “The time price of a Thanksgiving dinner has fallen 45 percent since 1986.” Not the dollar  price.Not the grocery store receipt.The time price  — the number of hours of life it takes the average worker to earn that meal. That statistic hit me harder

Introduction “Caffeine doesn’t affect my sleep.” You’ve probably heard that one before—maybe even said it yourself while sipping a 4 p.m. cold brew. And yet, for every person who swears they can drink espresso at dinner and sleep like a baby, there’s another who claims even a morning cup ruins their night. So who’s right? A new systematic review from Australia set out to answer that question, analyzing 24 studies and 1,063 participants  to see how caffeine dose and timing rea

Green Tea: The Kale of Hot Beverages? Let’s be honest—green tea’s reputation is so shiny it might need sunglasses. People call it a superfood, a brain booster, and even the secret to longevity. But is it really that  magical—or just the kale of hot drinks, more hype than help? Here’s what science says. All tea—green, black, white, oolong—comes from the same plant, Camellia sinensis.  What makes green tea special is that it’s unfermented and unoxidized, keeping more of its nat

Introduction If you’ve scrolled TikTok lately, you’ve probably seen someone asleep with a strip of tape across their lips—claiming it’s the secret to sleep better, fewer snores, and morning breath so fresh it could start its own mint company. It’s called mouth taping , and yes—it’s exactly what it sounds like. The idea is that if you tape your mouth shut, you’re forced to breathe through your nose. Influencers say it can transform your sleep. Scientists say, “Let’s slow down

Over the years, countless diets have promised the secret to longevity. The Mediterranean Diet often tops the list, but what about DASH, MIND, or the Planetary Health Diet? Each claims to be the gold standard for living longer and aging well. So, which one truly supports a long, vibrant life? Researchers from Harvard, Tufts, and Rush Medical Center recently pooled data from over 100,000 adults followed for three decades to find out. Their results might surprise you: there isn’

Today is World Mental Health Day. This day is set aside not just to raise awareness of mental illness, but to remind us of something...

Here’s me with the whiteboard my clients and I use for Saturday 7 AM workouts. Since January, we’ve written down about 20 sessions. We...

Aging isn’t gentle. Even those who train consistently for decades eventually see a decline in muscle and strength. That’s the nature of...

We’ve known for years that exercise is medicine—not just for the body, but for the mind. New research confirms what I’ve seen again and...

Jerry Seinfeld once joked, “We want to do a lot of stuff; we’re not in great shape. We didn’t get a good night’s sleep. We’re a little...

For many Iowans, the State Fair is a highlight of the summer—a place where traditions meet indulgence. Food on a stick. Beer tents and...

Ever wonder what really happens to your brain when you take a break from your phone? Scroll through social media and you’ll find plenty...

In 2017, Kaylen Henry was in the middle of training for powerlifting. She loved chasing strength numbers, but there was a nagging feeling...

If you’ve ever felt like stress hijacks your best intentions, you’re not alone.We all know fruits and vegetables can lower our risk of...

You’ve probably noticed more packaged meats advertising “Now Nitrite-Free!” But why does this matter? And what’s the difference between...

Most people set out to exercise because they want to lose fat. Maybe that’s why you’re here, reading this right now. I understand—fat...

June 4, 2025 – Research Review Protein is the darling of the nutrition world for good reason. Whether you're chasing gains in the gym,...