how to stop waking at 3am from stress rumination: a step-by-step evening reset using breathing, journaling prompts and light exposure adjustments
I used to wake at 3am nearly every night, wide-eyed and caught in a loop of worry. It felt impossible to fall back asleep because my brain would replay conversations, worst-case scenarios, and to‑do lists like a broken record. Over time I built a simple evening reset that combines breathing,...
Featured
can a 20-minute post-work micro-circuit replace your evening gym session? a realistic plan to preserve strength and sleep quality
I often get asked whether a short, 20-minute micro-circuit after work can stand in for a longer...
what to eat the day before a blood test to avoid skewed results: simple swaps that keep lipid, glucose and inflammation markers honest
I’ve learned over the years that small decisions in the 24 hours before a blood test can make a...
how to tell if your magnesium supplement is actually helping sleep: what to test, when to expect changes and the best form to buy
I started taking magnesium to help with sleep because I, like many people, wanted a simple,...
Can wearing blue-light blocking glasses after 9pm actually improve melatonin and sleep quality?
I started wearing blue-light blocking glasses some evenings after months of restless sleep and...
How to use a 10-minute micro-strength routine to stop lower-back pain from long hours of sitting
Sitting for long stretches used to be the normal rhythm of my workday — emails, calls, and the...
What to pack for a long-haul flight to protect sleep, digestion and daytime energy
I fly a fair bit for work and for family visits, and over the years I’ve learned packing...
Latest News from Isrmt Co
Sleep & Recovery
how to tell if your magnesium supplement is actually helping sleep: what to test, when to expect changes and the best form to buy
I started taking magnesium to help with sleep because I, like many people, wanted a simple, low-risk way to fall asleep faster and wake less during the night. Over time I learned that whether a magnesium supplement "works" is rarely a yes/no answer — it depends on the form you take, the dose,...
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Sleep & Recovery
Can wearing blue-light blocking glasses after 9pm actually improve melatonin and sleep quality?
I started wearing blue-light blocking glasses some evenings after months of restless sleep and bedtime scrolling. Like many people, I was suspicious that my phone and laptop were sabotaging my sleep, but also skeptical that a pair of tinted lenses could make a measurable difference. After reading...
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Fitness
How to use a 10-minute micro-strength routine to stop lower-back pain from long hours of sitting
Sitting for long stretches used to be the normal rhythm of my workday — emails, calls, and the persistent pull of a chair that felt like an extension of my body. It didn’t take long before I noticed a familiar ache in my lower back that crept into the end of each day. Over the years I’ve...
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Wellness Tips
What to pack for a long-haul flight to protect sleep, digestion and daytime energy
I fly a fair bit for work and for family visits, and over the years I’ve learned packing thoughtfully can make the difference between arriving ready to explore and arriving wiped out. Long-haul flights are a particular challenge: cramped seats, limited sleep windows, strange food, and time-zone...
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Nutrition
Which plant-based protein powders are easiest on digestion: a practical guide to pea, rice and blended formulas
I’ve spent years helping people translate research into practical choices, and one question I hear often is: which plant-based protein powders are easiest on digestion? If you’ve switched from whey or are simply exploring plant proteins, digestive comfort can make or break whether a powder...
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Fitness
Practical strategies to reverse sitting stiffness after a desk job: mobility drills you can do at your desk
I used to leave the office with a stiff lower back and tight hips so predictable that I could set my watch by it. Over time I learned that a few well-chosen mobility drills — the kind you can do without changing out of your work clothes or clearing the conference room — drastically reduced that...
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Nutrition
How to choose the right probiotic for occasional digestive issues: strains, CFU and timing explained
I get a lot of messages from readers asking which probiotic they should buy when they have occasional bloating, loose stools after travel, or mild indigestion. It’s tempting to treat “probiotic” as a one-size-fits-all fix, but the choice actually hinges on three practical things: the strains...
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Fitness
A realistic plan to train for a 5k in 8 weeks if you’re starting from zero fitness
I remember the first time I decided to run a 5K: I could barely jog to the end of my street without stopping. If that sounds familiar, you’re in the right place. Over the years I’ve helped friends and clients go from zero fitness to confidently finishing a 5K, and I’ve learned what actually...
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Nutrition
Swap these 5 ultra-processed breakfast habits for whole-food options that stabilize blood sugar
I used to reach for convenience every morning: sugary cereal, packaged muffins, flavoured yogurt pots. They solved the immediate problem of “I’m late” but not the day-after problem of mid-morning energy crashes, cravings and foggy focus. Over the years I swapped those quick fixes for...
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Healthy Recipes
Quick immune-boosting recipes you can make in 20 minutes when you’re short on energy
I keep a small arsenal of fast, nourishing recipes for days when my energy is low but I still want to support my immune system. Over the years I’ve learned that “immune-boosting” doesn’t mean chasing fancy supplements — it means combining whole-food ingredients rich in vitamin C, zinc,...
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