Sleep & recovery
Insomnia, wearables, recovery tools, and the decisions that matter when the week has already taken too much.
Current evidence
Why tired people can remain awake, what to do after a 3 a.m. awakening, where breathing exercises and sleep trackers fall short, and when CBT-I or an apnea assessment is the right next step.
Stress beliefs, moderate alcohol, wearable scores and social connection. What observational studies can tell you about one imperfect evening.
Massage, soreness, inflammation, performance and lymph flow. Where massage helps, how long it needs, and which claims lack evidence.
The smallest set of health habits that can survive a demanding week. What evidence supports for training, brain health and sauna without inventing a perfect dose.
Source editions
Why tired people stay awake, what to do after a 3 a.m. awakening, and why the most reliable insomnia treatments rarely come in a bottle.
Alcohol is not good for you, and obsessing over your tracker is worse. A doctor on the real drivers of a long life, and why the dinner matters more.
Massage does not flush lactic acid or lower cortisol. What it actually does for muscle, fascia, and your nervous system, and why desk workers need it.
A doctor's filter for health overload: three questions, four habits, no more. How to cut the noise and keep only what survives a chaotic week.