Cortisol explained, and why "adrenal fatigue" is a myth
Cortisol is your main stress hormone. Adrenal fatigue is not a real diagnosis. What cortisol does, what the evidence shows, and what tired founders can do.
The journal
Notes on practice
Evidence-first writing for founders and executives across six series: the nervous system, recovery, altered states, the biohacker's medicine cabinet, executive athletics, and longevity.
Continuous glucose monitors for non-diabetics: are they worth it?
CGM for non-diabetics went mainstream after the FDA cleared the first over-the-counter monitor in 2024. What normal glucose looks like, and when a CGM helps.
The Norwegian 4x4: the interval workout with the best evidence
The Norwegian 4x4 interval workout explained: what the Generation 100 trial of 1,567 older adults found, what it didn't prove and how executives can use it.
GLP-1s for executives: weight loss, performance and the muscle loss question
GLP-1 muscle loss, FDA-approved uses and compounded-drug warnings: what executives should know about semaglutide and tirzepatide before talking to a doctor.
Ibogaine: the research, the cardiac risks and the legal picture
Ibogaine research for founders: the Stanford veterans study, QT prolongation and cardiac death risks, Schedule I status and Texas's $50 million trial push.
Contrast therapy: does alternating hot and cold actually work?
Does contrast therapy work? What research shows on alternating hot and cold for recovery, soreness and metabolism, plus the heart risks founders should know.
Box breathing vs. coherent breathing vs. resonance breathing: which one to use when
Box breathing vs. coherent breathing vs. resonance breathing: what each does to your nervous system, what research shows, and when founders should use which.
ApoB and Lp(a): the heart tests your annual physical may miss
ApoB and Lp(a) tests can reveal heart risk a standard cholesterol panel misses. What each measures, what the research shows, and how founders can ask for them.
VO2 max and longevity: the fitness number most linked to a longer life
VO2 max and longevity: a 122,007-patient study found low fitness carried as much mortality risk as smoking. What the data shows and how founders can improve it.
Peptides, fact vs. hype: TB-500, GHK-Cu and epitalon
Peptides like TB-500, GHK-Cu and epitalon are sold as recovery and longevity tools. Here is the real evidence, FDA and compounding status, and WADA rules.
Psilocybin clinical trials: what the research shows so far
Psilocybin clinical trials show fast, real drops in depression scores, with sharp limits. What the studies found, the risks, and the legal status in 2026.
Cold plunge benefits: what the evidence behind the ice bath shows
Cold plunge benefits, checked against the research: what a 2025 meta-analysis found on stress, sleep and sick days, plus the cold shock and heart risks.
The physiological sigh: a fast, evidence-based way to calm down
The physiological sigh (cyclic sighing) is a double inhale and long exhale. What Stanford's 2023 study found, how to do it, and where the evidence stops.
Biological age tests: what epigenetic clocks can and can't tell you
Biological age tests use epigenetic clocks to read DNA methylation. What the research supports, where the numbers wobble, and how founders should use a result.
Zone 2 training for busy executives: what it is and what the evidence supports
Zone 2 training for busy executives: what the heart rate zones mean, what the fitness and mortality data show, and how to fit easy cardio into a full week.
BPC-157: what the evidence actually shows
BPC-157 is sold as a healing peptide, but the evidence is almost entirely rats. What the research shows, FDA and WADA status, and what founders should know.
Psychedelic integration: what it is, why it matters, and where the law stands
Psychedelic integration is the work of making sense of an altered-state experience afterward. What the research shows, the legal picture, and the risks.
Sauna benefits: what the Finnish studies actually found
Sauna benefits, checked against the Finnish research: what the 2015 JAMA Internal Medicine study found on heart health and mortality, and what it can't prove.
HRV for founders: what heart rate variability says about your stress
Heart rate variability (HRV) tracks how your nervous system handles stress. What the numbers mean, what they don't, and how founders can use HRV well.
Online meditation coaching: what to expect from 1:1 sessions over video
What to expect from an online meditation coach: how 1:1 video sessions work, how to set up your space, and why remote instruction suits busy executives.
How to choose a meditation coach: a buyer's guide for executives
How to choose a meditation coach: what to look for, questions to ask, red flags to avoid, and how to judge fit before you commit as a busy executive.
A 10-minute daily meditation for executives with no time
Meditation for busy executives: a 10-minute daily protocol that fits between meetings, trains attention, and holds up when your calendar falls apart.
Founder burnout: where meditation fits in recovery
Founder burnout is common and serious. Here is where meditation helps in recovery, where it does not, and a gentle practice for depleted founders to try today.
What chronic stress does to a founder's body (and how to reverse it)
Chronic stress effects on the body build quietly: sleep, blood pressure, glucose, immunity and memory. What the research shows, and a 7-day reset for founders.
Private meditation instruction vs. meditation apps: what high performers should know
Private meditation instruction vs. apps: an honest comparison of cost, feedback, and results for founders and executives deciding how to build a real practice.
Meditation for sleep: a wind-down protocol for executives who can't turn their brain off
Meditation for sleep works best as a short, repeatable wind-down protocol. Here is a practical routine for executives whose minds keep running at night.
Meditation for CEOs: making better decisions under pressure
Meditation for CEOs, explained plainly: how attention training helps you notice pressure, widen your options, and make clearer decisions when stakes are high.
Meditation for anxiety when you're a founder and the stakes never drop
Meditation for anxiety won't lower the stakes of running a company, but it can change how anxiety runs you. Practical techniques for founders under pressure.
Why founders are hiring meditation coaches (and what a session actually looks like)
A meditation coach for founders gives private, 1:1 instruction built around your schedule and pressure points. Here is why founders hire one and how it works.
After the exit: meditation for the identity gap nobody warns you about
Life after selling your company often brings an identity gap: quiet, restlessness, lost purpose. How meditation helps founders move through the post-exit void.
Exploring the inner cosmos: meditation beyond stress relief
Meditation for consciousness exploration: what it is, how it differs from stress relief, and a grounded practice for investigating your own mind with rigor.