Facts
Research, insights, and knowledge about fixing a broken body.
Sleep: Step Zero — The Foundation of Fixing a Broken Body
Sleep is not optional — it is the foundation. Without it, your body cannot repair muscles, regulate glucose, protect your heart, or fight inflammation. Fix sleep first; everything else builds on top of it.
Read the research →Stretching: The Surprising Science Behind a Simple Act
Stretching lowers blood glucose by 28 mg/dL in a single session, reduces blood pressure more effectively than walking, improves arterial health, and calms the stress response — all with zero equipment or fitness required.
Read the research →Movement Is Life: Why the Body That Stops Moving Starts Dying
A fit older person can lose 25% of their strength in just 2 weeks of inactivity. Movement controls glucose, rebuilds the heart, grows new brain cells, and is the difference between recovery and decline.
Read the research →Cold Water in the Morning: What the Science Actually Says
Morning hydration after overnight fasting has real benefits — for cognition, cortisol regulation, and metabolism. Cold water specifically activates the vagus nerve and may provide a small metabolic boost. Here's what's proven and what's hype.
Read the research →Eating to Rebuild: Intermittent Fasting, Nutrition, and Fixing a Broken Body
Intermittent fasting improves insulin sensitivity, boosts growth hormone up to 5-fold, and reduces inflammation — even without weight loss. But for a broken body, when and what you eat both matter. Here's the complete evidence.
Read the research →Exercise: The Most Powerful Medicine You're Not Taking
Exercise reduces all-cause mortality by 11% per MET gained, lowers blood pressure more than most drugs (isometric exercise: -8 mmHg), cuts inflammation, grows new brain cells, and rebuilds a deconditioned body faster than you'd expect. Here's exactly what works and how to start from zero.
Read the research →Supplements & Medicine: What Actually Works
Evidence-based guide to supplements and compounds that can help rebuild a broken body — what works, what doesn't, and what to watch out for.
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