Practical, evidence-based guidance on eating and moving — protein targets, resistance training, and what the research actually supports. Part of health coaching at Mindful Wellness.
An afternoon with a South Bay microgreens grower changed how I think about getting vegetables into a day. Gram for gram they carry several times the nutrients, which matters most
Researchers pooled 67 datasets, 320,000 mood check-ins and nearly a million hours of wearable data. Movement and mood run in a loop, and the movement that did it was walking
Harvard followed nearly 147,000 adults for up to thirty years. Any amount of resistance training beat none, and the sweet spot was about 90 minutes a week. The habit matters
The SMILES trial randomized 67 adults with moderate to severe depression to a dietary change or social support. About a third of the food group reached remission. Why nourishment is
The evidence for cold plunging is more modest than the claims. But a practice does not have to do what its loudest advocates say in order to be useful, and
A study drawing on nearly 450,000 adults in the UK Biobank plus U.S. NHANES data found that physical activity lowers chronic inflammation, slows immune aging, and reduces cancer incidence and
A Danish study found tennis players lived almost ten years longer than sedentary peers, longer than swimmers or footballers. Part of the reason may be that the sport is social,
Early trials found the Portfolio Diet could lower LDL by nearly 30 percent, and a 30-year study of 200,000 people found 14 percent lower cardiovascular risk. It works by layering
Despite the explosion of longevity clinics, full-body scans and supplement stacks, the experts keep landing in the same place. The strongest evidence is still for a small set of ordinary
