Sources & Evidence

Exercise During Pregnancy — FAQ

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

High Blood Pressure — Health Topic

https://www.heart.org/en/health-topics/high-blood-pressure

American Heart Association Recommendations for Physical Activity in Adults

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Hypothermia — Symptoms and Causes

https://www.mayoclinic.org/diseases-conditions/hypothermia/symptoms-causes/syc-20352682

Using Dietary Supplements Wisely

https://www.nccih.nih.gov/health/using-dietary-supplements-wisely

Ashwagandha — What You Need To Know

https://www.nccih.nih.gov/health/ashwagandha

Meditation and Mindfulness — What You Need To Know

https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

Relaxation Techniques — What You Need To Know

https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know

Healthy Sleep Habits

https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits

Time-restricted eating — research summary

https://www.niddk.nih.gov/health-information/diet-nutrition

I'm So Stressed Out! Fact Sheet

https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

Alcohol's Effects on Health — Alcohol Facts and Statistics

https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-topics/alcohol-facts-and-statistics

Exercise and Athletic Performance — Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

Dietary Supplements for Immune Function and Infectious Diseases

https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

NIH Office of Dietary Supplements — Fact Sheets (all nutrients)

https://ods.od.nih.gov/factsheets/list-all/

Magnesium — Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Multivitamin/Mineral Supplements — Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

Omega-3 Fatty Acids — Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Vitamin D — Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

About Mental Health

https://www.cdc.gov/mental-health/about/index.html

Physical Activity Guidelines for Adults

https://www.cdc.gov/physical-activity-basics/guidelines/index.html

About Sleep and Your Health — Sleep Hygiene

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Water and Healthier Drinks

https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html

Spilling the Beans: How Much Caffeine Is Too Much?

https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

Physical Activity Guidelines for Americans

https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines

Healthy Diet — Fact Sheet

https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Mental health at work

https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work

Physical Activity — Fact Sheet

https://www.who.int/news-room/fact-sheets/detail/physical-activity

Sodium reduction (World Health Organization fact sheet)

https://www.who.int/news-room/fact-sheets/detail/salt-reduction

Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed (Drake et al., J Clin Sleep Med 2013; PMID 24235903)

https://pubmed.ncbi.nlm.nih.gov/24235903/

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation (Kreider et al. 2017; PMID 28615996)

https://pubmed.ncbi.nlm.nih.gov/28615996/

Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans (PNAS, 2014)

https://www.pnas.org/doi/10.1073/pnas.1322174111

PubMed — caffeine timing, adenosine and sleep architecture

https://pubmed.ncbi.nlm.nih.gov/?term=caffeine+timing+sleep+architecture+adenosine

PubMed — ochratoxin A and mycotoxins in coffee

https://pubmed.ncbi.nlm.nih.gov/?term=ochratoxin+A+mycotoxins+coffee

PubMed — cold-water immersion and cardiovascular risk

https://pubmed.ncbi.nlm.nih.gov/?term=cold+water+immersion+cardiovascular+risk

PubMed — deliberate cold exposure, norepinephrine and brown adipose tissue

https://pubmed.ncbi.nlm.nih.gov/?term=deliberate+cold+exposure+norepinephrine+brown+adipose+tissue

PubMed — creatine monohydrate supplementation: position stands and trials

https://pubmed.ncbi.nlm.nih.gov/?term=creatine+monohydrate+supplementation+position+stand+strength

PubMed — cyclic sighing and breathwork for mood and autonomic arousal

https://pubmed.ncbi.nlm.nih.gov/?term=cyclic+sighing+breathwork+mood+autonomic+arousal

PubMed — aerobic exercise, BDNF and cognitive performance

https://pubmed.ncbi.nlm.nih.gov/?term=aerobic+exercise+BDNF+cognition+meta-analysis

PubMed — dietary fibre intake, gut microbiome and cardiometabolic risk

https://pubmed.ncbi.nlm.nih.gov/?term=dietary+fiber+intake+gut+microbiome+cardiometabolic+risk

PubMed — self-myofascial release / foam rolling and recovery

https://pubmed.ncbi.nlm.nih.gov/?term=self-myofascial+release+foam+rolling+recovery

PubMed — glycine supplementation and sleep quality

https://pubmed.ncbi.nlm.nih.gov/?term=glycine+supplementation+sleep+quality

PubMed — gratitude interventions and wellbeing

https://pubmed.ncbi.nlm.nih.gov/?term=gratitude+intervention+wellbeing+randomized

PubMed — habit formation, automaticity and behaviour change

https://pubmed.ncbi.nlm.nih.gov/?term=habit+formation+automaticity+behavior+change

PubMed — intrinsically photosensitive retinal ganglion cells & circadian entrainment

https://pubmed.ncbi.nlm.nih.gov/?term=intrinsically+photosensitive+retinal+ganglion+cells+circadian+entrainment

PubMed — expressive writing and journaling for mental health

https://pubmed.ncbi.nlm.nih.gov/?term=expressive+writing+journaling+mental+health

PubMed — evening light exposure, melatonin suppression and sleep quality

https://pubmed.ncbi.nlm.nih.gov/?term=evening+light+exposure+melatonin+suppression+sleep+quality

PubMed — L-theanine, stress reactivity and attention

https://pubmed.ncbi.nlm.nih.gov/?term=l-theanine+stress+attention+randomized

PubMed — meditation, mindfulness and cortisol/stress markers

https://pubmed.ncbi.nlm.nih.gov/?term=meditation+mindfulness+cortisol+stress+randomized

PubMed — stretching, mobility and range of motion

https://pubmed.ncbi.nlm.nih.gov/?term=stretching+mobility+range+of+motion+meta-analysis

PubMed — morning bright light exposure, circadian phase and alertness

https://pubmed.ncbi.nlm.nih.gov/?term=morning+bright+light+exposure+circadian+phase+shift+alertness

PubMed — nature exposure and stress/cognitive outcomes

https://pubmed.ncbi.nlm.nih.gov/?term=nature+exposure+stress+cognitive+outcomes+meta-analysis

PubMed — NSDR / yoga nidra and non-sleep deep rest

https://pubmed.ncbi.nlm.nih.gov/?term=yoga+nidra+non-sleep+deep+rest+dopamine+stress

PubMed — omega-3 fatty acids and cardiovascular outcomes

https://pubmed.ncbi.nlm.nih.gov/?term=omega-3+fatty+acids+cardiovascular+outcomes+meta-analysis

PubMed — post-meal walking and glycaemic control

https://pubmed.ncbi.nlm.nih.gov/?term=post-meal+walking+glycemic+control

PubMed — photobiomodulation / red light therapy: mechanisms and trials

https://pubmed.ncbi.nlm.nih.gov/?term=photobiomodulation+red+light+therapy+mitochondrial

PubMed — resistance training, strength and all-cause mortality

https://pubmed.ncbi.nlm.nih.gov/?term=resistance+training+strength+all-cause+mortality

PubMed — sauna bathing, cardiovascular risk and heat shock proteins

https://pubmed.ncbi.nlm.nih.gov/?term=sauna+bathing+cardiovascular+risk+heat+shock+proteins

PubMed — slow paced breathing, heart rate variability and stress

https://pubmed.ncbi.nlm.nih.gov/?term=slow+paced+breathing+heart+rate+variability+stress

PubMed — cutaneous vitamin D synthesis and UVB exposure

https://pubmed.ncbi.nlm.nih.gov/?term=cutaneous+vitamin+D+synthesis+UVB+exposure

PubMed — vitamin D status, bone health and supplementation

https://pubmed.ncbi.nlm.nih.gov/?term=vitamin+d+supplementation+bone+health+meta-analysis

PubMed — vitamin K2, arterial calcification and bone metabolism

https://pubmed.ncbi.nlm.nih.gov/?term=vitamin+K2+arterial+calcification+bone+metabolism

PubMed — cardiorespiratory fitness (VO2 max) and longevity

https://pubmed.ncbi.nlm.nih.gov/?term=cardiorespiratory+fitness+VO2max+all-cause+mortality

PubMed — moderate-intensity continuous training and mitochondrial adaptation

https://pubmed.ncbi.nlm.nih.gov/?term=moderate+intensity+continuous+training+mitochondrial+biogenesis

Breathing Exercises for Better Lung Health

https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

Healthy Eating Plate — The Nutrition Source

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

The Nutrition Source — Harvard T.H. Chan School of Public Health

https://www.hsph.harvard.edu/nutritionsource/

Olive Oil — The Nutrition Source

https://www.hsph.harvard.edu/nutritionsource/food-features/olive-oil/

Protein — The Nutrition Source

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Alcohol and Sleep — Sleep Foundation

https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

Caffeine and Sleep — Sleep Foundation

https://www.sleepfoundation.org/nutrition/caffeine-and-sleep

Circadian Rhythm — Sleep Foundation

https://www.sleepfoundation.org/circadian-rhythm

Sleep Hygiene — Sleep Foundation

https://www.sleepfoundation.org/sleep-hygiene

Atomic Habits — James Clear

https://jamesclear.com/atomic-habits

Blueprint — Bryan Johnson's public protocol

https://protocol.bryanjohnson.com/

Cal Newport — Deep Work and digital minimalism

https://calnewport.com/

David Goggins — official site

https://davidgoggins.com/

Dr. Joe Dispenza — official site

https://drjoedispenza.com/

FoundMyFitness — Dr. Rhonda Patrick

https://www.foundmyfitness.com/

Deep Work — Cal Newport

https://calnewport.com/books/deep-work/

Huberman Lab — official protocols and episode library

https://hubermanlab.com/

Isha Foundation — Sadhguru's yogic practices

https://isha.sadhguru.org/

James Clear — habit formation resources

https://jamesclear.com/

Jocko Podcast - official site (Jocko Willink)

https://jockopodcast.com/

The Sleep Diplomat — Prof. Matthew Walker

https://www.sleepdiplomat.com/

Naval Ravikant — official site and podcast archive

https://nav.al/

Peter Attia, MD — Early Medical and The Drive

https://peterattiamd.com/

The Blog of Author Tim Ferriss

https://tim.blog/

Tony Robbins — official site

https://www.tonyrobbins.com/

Wim Hof Method — official breathing and cold-exposure method

https://www.wimhofmethod.com/

PubMed — attention restoration, cognitive load and focused work

https://pubmed.ncbi.nlm.nih.gov/?term=attention+restoration+cognitive+load+focused+work

PubMed — earthing/grounding: available studies (limited evidence)

https://pubmed.ncbi.nlm.nih.gov/?term=earthing+grounding+human+health

PubMed — hydrogen-rich water: available trials (limited evidence)

https://pubmed.ncbi.nlm.nih.gov/?term=hydrogen-rich+water+clinical+trial

PubMed — mouth taping, nasal breathing and sleep-disordered breathing

https://pubmed.ncbi.nlm.nih.gov/?term=mouth+taping+nasal+breathing+sleep

PubMed — oil pulling and oral hygiene outcomes

https://pubmed.ncbi.nlm.nih.gov/?term=oil+pulling+oral+hygiene+plaque+gingivitis

PubMed — ultra-endurance training load and health outcomes

https://pubmed.ncbi.nlm.nih.gov/?term=ultra-endurance+training+load+health+outcomes