Every bite fights inflammation or feeds it. I recovered from a cardiac ward to finish an Ironman by eating anti-inflammatory foods. Learn the science: omega-3 ratios, eat-the-rainbow nutrition, and why whole foods beat supplements. Your diet determines your destiny.

Ever wonder why change feels so exhausting?

Change disrupts your body’s internal equilibrium, known as homeostasis. This triggers an automatic "fight-or-flight" response, flooding your system with cortisol and adrenaline to prepare you for action.

The stress caused by change stimulates bioplasticity—the body's ability to repair, regenerate, and remodel itself to be stronger.

So while change feels hard, its essential for growth and adaptation

Anxiety at 3am? Racing thoughts before a meeting? Your breath is the fastest reset button. One simple technique activates your vagus nerve, shifts you from fight-or-flight to calm in minutes. Here's the neuroscience behind breathwork for emotional regulation.

Your best ideas rarely arrive when you’re grinding at your desk. They appear in the shower, on a walk, or staring at the ocean. This isn’t laziness, it’s brain science. Strategic rest might the missing piece in your performance plan.

AI generates thousands of ideas. But only humans can create something that makes people care. Authenticity, empathy, emotional truth are what separates real creativity from algorithmic remix. Your edge? What makes you human.

When you have an entire day to recharge, the possibilities for profound restoration open up. This time allows the body and mind to undergo deeper recovery processes, from muscle rebuilding to memory consolidation.

When given a full hour to recharge, we have the opportunity to create a meaningful break that refuels both body and mind. In Rest, Refocus, Recharge, I recommend targeted, evidence-based methods to optimize this precious time. Engaging in deliberate recovery practices not only dissipates stress but also boosts cognitive and physical resilience. Here are science-backed strategies for maximizing an hour of rest to improve health, performance, and focus.

Sometimes we only have a few minutes to step back, regroup, and recharge. Science supports that short breaks can activate the parasympathetic nervous system, helping to lower stress and improve focus. Here are evidence-based strategies for making the most out of a few spare minutes, promoting wellness and performance.

In the modern world, we often feel perpetually “on” and stretched thin by constant demands. Even seconds of intentional recharge can help recalibrate our nervous system, lower stress, and prevent burnout. In my book Rest, Refocus, Recharge, I presented simple, science-backed strategies for those precious seconds when we need a quick reset. These rapid recovery techniques allow us to respond, rather than react, to life’s pressures by taking control of our physical and mental state.

In this article I talk about the benefits of stretching to build flexibility and mobility. I also explain the difference between dynamic activation and static stretching and when you can do each for better health and performance.

Getting fit is a foundational step toward peak performance and better overall health. Fitness, specifically cardiovascular endurance, fuels our capacity to create energy, perform mentally and physically, and build your endurance to get through your busy days.

In high-stress situations, tension can limit creativity and problem-solving. By letting go of physical tension through conscious relaxation practices, we can shift our minds from stress to a more creative mindset.

Activating the body is one of the most effective ways to engage and focus the mind. Research consistently shows that physical activity boosts cognitive performance, helping us think faster, focus better, and improve creativity.

The ability to focus your attention has become a valuable skill. Practicing mindfulness is a powerful way to sharpen focus and increase your ability to direct your attention to a specific task and keep your concentration on that task. Mindfulness is a practice that helps train your ability to sustain your concentration, allowing us to tackle tasks more efficiently and effectively.

Connecting with nature offers significant physical and mental benefits. Through the lens of cortisol regulation and restoration theory, immersing yourself in nature can help manage stress and elevate your mental and physical health. These natural benefits of time spent outdoors empower you to recharge, reduce stress, and ultimately, achieve a healthy state of mind and body.

The connection between mind and body is essential and our understanding of this mind-body axis is exploding. This connection can be activated by activating specific enzymes, such as AMP kinase via aerobic exercise and mTOR via strength training as they play key roles in energy metabolism, cellular function, and positive adaptation.

Taking time to reflect and strategize is key to achieving sustainable and healthy high-performance. Practicing metacognition—thinking about how you think—helps shift the mind from reactive to strategic mode. Leveraging alpha brainwaves, which are created when we are learning and reflecting, is an effective way to activate metacognition, which helps to elevate our decision-making and planning abilities.

In moments of stress, our instinctive reactions can sometimes worsen situations or create unintended outcomes. Building response-ability—the ability to consciously choose responses instead of reacting automatically—can help maintain better relationships, enhance performance in the moment, and improve our ability to do the right thing in times of challenge. Ultimately, developing this skill empowers us to navigate challenges with a thoughtful and intentional mindset.