As I brushed up on the research online and available resources, I couldn’t find many good articles that covered the different time frames of intermittent and prolonged fasts from an hourly perspective and beyond. The goal of this piece is to walk you through how intermittent fasting works, five types/progressions of intermittent fasting, a brief look at prolonged fasts, and their potential use cases.

“The fact that we live at the bottom of a deep gravity well, on the surface of a gas-covered planet going around a nuclear fireball 90 million miles away, and think this to be normal, is obviously some indication of how skewed our perspective tends to be.”-Carlo Rovelli

Aging is a disease that sits at the root of most other diseases, and we can slow and reverse the process. DNA is tightly packaged. Like a cassette tape, only a tiny portion of the information is readable at a given time. This readable portion is the gene. Over time the spool begins to unwind, and more information becomes readable. More genes are read in the cell leading to cellular confusion.

Options on the market range from $1,200-$10,000+ for an at-home cold plunge. When I saw this, I thought, there has to be a way to get these benefits by building your own barrel for a fraction of the price.

I've tested my biological age using blood biomarker testing through InsideTracker and am currently on my second week of testing my real-time response to foods using the Levels continual glucose monitor. If you have an interest in managing blood glucose and metabolic fitness through nutrition, here are 5 of the biggest takeaways that I've landed on so far.

Below are five examples of how we can change our perspective by applying long-term investment thinking to our lives’ pillars. (Including studies if you’re interested)

I’m sure many of us have been hearing more about cryptocurrency, bitcoin, and the blockchain. While most are focused on the investment potential, blockchain technology has the power to radically change how we incentivize good health and create a proactive care continuum.

It’s an oversimplification to say that 2020 and 2021 have been emotionally draining. Work-life, family life, and relationships have all required adaptation and nurturing to stay buoyant during this time of distress. If you can relate to this sentiment, feel burnout, emotional fatigue, or are just flat-out exhausted, here are five tips and resources that may help renew your emotional health amidst a sea of uncertainty.

Life can be stressful. It’s easy to feel overwhelmed and as if there’s not enough time in the day when your to-do list keeps growing even as your sanity seems to dwindle. I’ve been thinking about this often over the past month. “How can I just slow things down?” Whether it’s related to mindfulness, movement, or nutrition, here are a few ideas and actions that have helped during times of high intensity and occasional duress.

The main thesis is that we have a chronological age and a biological age. The chronological age is the years that pass by on the calendar, while the biological age is a composite result that looks at several health factors and measurements to give you your present age based on your health.

Yerba Mate is a South American tea that is a great alternative to coffee. If you are looking for a less anxiety-producing form of caffeination it’s an excellent option.

I found the following podcast insightful regarding the history and reality of our current relationship to the 40 hour, 5-day workweek. The author makes a very compelling argument for a 4-day workweek with equivalent pay and better results. Give it a listen and let me know what you think. "The 40-hour workweek isn't working. Reducing it could help with productivity"

Known as "The Savant of Speed" and trainer to top Nike athletes including, Serena Williams, Russell Wilson, and hundreds of others, Ryan's training philosophy focuses on mastering the fundamentals to gain a competitive edge. You can download the app and try out the program for yourself. I've really been enjoying it!

it's been incredible to see how impactful it's been on my weekly runs. I've recited the four-word phrase below during each pair of strides during runs and have been impressed with the results.

I've been working on endurance training in preparation for an upcoming half marathon and obstacle course race. My program to prepare for the event includes weekly track speed sessions, hill intervals, and one longer endurance run each week. I've found that having this variety of training in the different facets of running has been a game-changer for my overall performance. Yesterday's workout included the following intervals on the track (highly recommended). Huge shoutout to the Nike Running Club for this workout.