Health
Recovery Is Training: The Science of Strategic Rest for Better Performance
Recovery has evolved from passive rest to an active science. Here's how strategic recovery protocols can accelerate your gains and prevent burnout.
Dash Hartwell·
Recovery
Health
Cold Plunge Science: What the Research Actually Shows About Ice Baths
Ice baths boost dopamine by 250% and offer real benefits, but the research is more nuanced than influencers suggest. Here's what the science actually says.
Dash Hartwell·
Health
The Circadian Reset: Recalibrating Your Body Clock After the Holidays
Holiday schedule chaos disrupts your internal clock. Here's the evidence-based protocol for resetting your circadian rhythm in the new year.
Dash Hartwell·
Health
Exercise Timing and Sleep: When Your Workout Hurts Your Rest
New research reveals that exercising within four hours of bedtime can sabotage sleep quality. Learn how to time your workouts for optimal recovery.
Dash Hartwell·
Health
Alcohol and Recovery: The Hidden Impact on Sleep, HRV, and Performance
That glass of wine might feel relaxing, but the data tells a different story. Here's what happens to your sleep architecture, heart rate variability, and next-day performance when alcohol enters the equation.
Dash Hartwell·
Health
Ice Baths: Optimal Temperature and Time
Cold exposure is trendy, but are you doing it right? We break down the Søberg Principle and the science of minimum effective dose.
Dash Hartwell·
Health
Heart Rate Variability: Your Recovery GPS
HRV is the single best metric for measuring total body stress. Learn how to use it to decide when to push hard and when to rest.
Dash Hartwell·
Health
Red Light Therapy: Home Devices That Actually Work
Photobiomodulation is real science backed by thousands of studies. But most home devices are underpowered junk. Here's what specs actually matter.
Dash Hartwell·
Health
Cold Exposure Therapy: Ice Baths for Resilience and Mood
Cold exposure activates stress adaptation systems that improve mood, focus, and resilience. Here's what research shows and how to build an effective protocol.
Dash Hartwell·
Health
Biohacking Sleep: Tech, Supplements, and Environment
Optimize every factor affecting sleep quality, from bedroom temperature to supplement timing, for deeper and more restorative rest.
Dash Hartwell·
Health
Sleep Debt: The Cognitive and Metabolic Cost
One week of inadequate sleep impairs cognition like being legally drunk, and the metabolic consequences compound over time.
Dash Hartwell·
Health
Infrared Sauna: Heat Therapy for Detox and Recovery
Infrared saunas penetrate deeper than traditional saunas. Here's what research shows for cardiovascular health, recovery, and detoxification.
Dash Hartwell·