Evidence-based fitness, nutrition, and movement. No hype, no guessing.
Occasional email. No noise. Only when it’s worth reading.
Eat
This is where nutrition science gets translated into what’s actually on your plate, not just what’s in a paper. Protein, timing, supplements worth your money versus ones that aren’t, and what the research really says once you strip out the marketing. No fad elimination diets. No moral language about food. Just what works, and why.
Lift
Everything to do with building strength lives here: the basics if you’re starting from zero, the gear and rehab tools worth knowing about, and the research translated into strategies you can actually put into a program. Whether you’re picking up a weight for the first time or trying to understand what the newest study on resistance training actually means for you, it’s here.
Flow
It’s the routines that turn movement into a habit instead of a chore. It’s the psychology of total absorption where you lose track of time because you’re fully present in what you’re doing (like teaching and circus for me). Flow is the feeling of moving through your life instead of constantly bracing against it.
Mobility isn't just about feeling loose, it builds real strength and joint health. Research shows training through a full range of motion produces greater muscle growth and strength than partial reps. Here's the framework I rely on as a circus artist, plus a no-equipment tool to get started in 30 seconds.
Stretch SeriesYou don't need hours of stretching to feel the benefits. A 2025 meta-analysis found that roughly 10 minutes per week per muscle group maximizes flexibility gains. Here's why that's enough, plus the surprising ways stretching calms your nervous system, sharpens your thinking, and may even lower blood pressure.
Lift Series"I don't have time" is the most common reason people skip strength training. But what if you only needed minutes, not hours? Here's what the research says about minimal-dose training and why it might be the most sustainable approach of all.
