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Wellness Library
Science-based articles on training, nutrition and gut health — written by a geneticist, not copied from a template.
How to Sleep in the Day When It's Hot: My 5-Step Routine After Nights
A rotating 12-hour shift worker on how to sleep in the day when it's 30°C: what heat does to deep sleep, the 25–30°C drop, warm-shower timing...
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Does Night Shift Lower Testosterone? What the Studies Show
A geneticist on 12-hour rotations reads the night shift and testosterone studies for Movember. The pooled data shows no clear drop; short sleep is the real...
Do Collagen Supplements Work? A Geneticist Reads the Funding Line
Pooled collagen trials look positive. Split them by who paid and how well they were run, and the skin benefits disappear. A geneticist reads the fine...
Dehydrated on a 12-Hour Shift? What a Biotechnologist Drinks (and Skips)
Up to 45% of nurses and doctors finish a shift dehydrated. A biotechnologist and former pro swimmer walks through what the research says about water, coffee,...
Night Shift and Weight Gain: What the Body-Clock Studies Show
Night shift weight gain isn't just willpower. A biotechnologist on rotating 12-hour shifts walks through the lab studies on energy use, leptin and meal timing, their...
Does Apple Cider Vinegar Help Weight Loss? A Geneticist Reads the Fine Print
The viral 2024 apple cider vinegar weight-loss trial was retracted in 2025. A geneticist checks what the remaining studies show, plus the tooth and stomach cautions.
Best Supplements for Sleep: A Biotechnologist Scores the Evidence
Magnesium, glycine, tart cherry and melatonin, scored on the human trials by a biotechnologist on 12-hour shifts. Plus the free option that beats all of them.
Pre-Shift Nap Before Night Shift: How Long, and When?
A planned nap before your first night shift is one of the best-studied tools for night work. Here is what the research says about timing, length...
Waking Up Tired After Night Shift? What the Sleep Studies Say
Slept for hours after your last night shift and still woke up wrecked? A biotechnologist on rotating 12-hour rosters explains the body-clock science and the anchor-sleep...
Should You Train After a Night Shift? What Sleep-Loss Studies Show
Your lifts feel heavier after a night block for a reason. Here's what sleep-loss research says about when shift workers should train, and the simple rule...
Are Eggs Bad for Cholesterol? A Geneticist Reads the Data
Are eggs bad for cholesterol? A geneticist reads the big studies (1.7 million people), explains the familial hypercholesterolaemia catch the headlines skip, and shares a shift-friendly...
Is Creatine Safe? Side Effects and the No-Sleep Studies
Is creatine safe? A former pro swimmer now on 12-hour rotating shifts reads the evidence on creatine side effects, the kidney and hair-loss myths, and the...
Fermented Foods and Gut Diversity: What a 10-Week Trial Found
A biotechnologist reads the Stanford trial: fermented foods raised gut microbiome diversity and lowered 19 inflammatory proteins, while high fibre didn't move diversity. What it means,...
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