Extended-Exhale Breathing, in Five Minutes
The simplest evidence-supported way to get out of fight-or-flight. No app, no subscription, no incense.
Adaptogens: Separating Evidence From Marketing
Ashwagandha has genuine data behind it. Most of the rest of the category is running on vibes.
Why HIIT Might Be Making Your PCOS Worse
Intensity has a price. How to tell whether you are actually recovering from your training, and what to do instead if you are not.
The Cortisol Loop That Undoes Everything Else
Under-sleeping and over-training both raise androgens. How the cortisol loop closes, and the four unglamorous fixes that make everything else stick.
A Wind-Down Routine That Survives Motherhood
The twenty-minute version, for those of us who do not have ninety minutes and a clawfoot tub.
Does Your Cycle Change How You Sleep?
The luteal-phase temperature rise, progesterone withdrawal, and why the week before your period feels like sleeping in a warm car.
Sleep Apnoea in Women Is Badly Underdiagnosed
It presents differently than it does in men, and PCOS raises the risk substantially. The symptoms that get missed, and what to ask for.
Magnesium for Sleep: Which Form, and How Much
Glycinate versus citrate versus oxide, and what the sleep-quality data genuinely supports.
Morning Light: The Free Circadian Reset
Ten minutes outside beats every sleep supplement on the market. Here is the mechanism, and why grey days still count.
The 3am Wake-Up Is Often Blood Sugar, Not Anxiety
Why an overnight glucose dip yanks you awake, and the dinner change that usually stops it.