Wellness Journal

A sleep-lab study found caffeine taken six hours before bed still cut sleep by about an hour — here is how I used that finding to pick a real cutoff without giving up coffee.

The honest habit timeline is a median of 66 days with a range of 18 to 254 — here is the tiny-habit system I actually use, and why I deleted my streak app.

The real protein numbers — 0.8 g/kg as the floor, 1.2–1.6 g/kg if you train, about 0.4 g/kg per meal — plus a food table and a calculator so you can skip the arithmetic.

The mortality benefit of daily steps levels off around 6,000–8,000 for older adults and 8,000–10,000 for younger ones — here is how to build a walking habit around the real number instead of the myth.

The real hydration numbers — about 3.7 L/day total water for men and 2.7 L for women, with ~20% arriving from food — plus which drinks count, and why thirst beats tracking apps.