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Your Complete Guide to Protein
Whether you’re trying to build muscle, lose weight, live longer, or some combination of these goals, you need to be eating protein — and if you’re like 40% of adults in America,…
Tom’s March Update
I’ve always admired people who approach their own growth systematically. They look at their career, their life, and their aspirations, and think, “What would it take to get better at X?” Then,…
Fasting for Women: Everything You Need to Know
When it comes to health and nutrition, we can all agree on some core fundamentals: Eat whole foods, move your body, get sufficient sleep, and take time to unwind. However, the truth…
What’s the “Best” Fasting Regimen for Weight Loss?
It’s true: Fasting and weight loss go hand in hand. In fact, a 2023 meta-analysis, which included nine randomized control trials, reported significantly more weight loss with time-restricted feeding (intermittent fasting) versus…
Is Intermittent Fasting the Key to Longevity?
Everyone wants to live better, longer. The question is: How? Intermittent fasting has gained considerable attention in recent years for its many health benefits — but is it the key to healthy…
7 Ways to Stay Motivated (Even When You Don’t Feel Like It)
Motivation is fantastic… when it shows up. It can feel like a tailwind at your back, pushing you almost effortlessly towards your goal. Unfortunately, motivation is also a fickle beast, and if…
How to Prepare for Fasting: An In-Depth Guide
Fasting seems fairly simple, right? You eat, or you don’t eat. However, how you prepare for a fast can change your experience — both the way you feel during your fast, and…
The Difference Between Sleep and Restoration
Everyone knows it’s critical to get adequate sleep — your life depends on it! And while sleep is restorative, sleep by itself can’t fully counterbalance your waking hours of stress. That’s why…
8 Powerful Ways to Find Encouragement + Motivation for Fasting
Finding motivation for fasting is similar to finding motivation for other goals you are trying to achieve — it can ebb and flow day to day, or even moment to moment. This…
How to Build, Stack, and Integrate Healthy Habits
Habits are a huge part of daily life. In fact, research finds that between one third and one half of your actions every day are habitual. To ensure that your numerous existing…
Tom’s February Update
Back in December, when I was thinking about 2023, I thought this might be the year I finally nailed down a Restoration habit. I’ve never had success with meditation, but some of…
Don’t Let a Slip Turn into a Fall
Building a new, lasting habit is hard. A recent survey showed that more than half of people who set a New Year’s resolution fail to keep it for longer than a year.…
