Post-meal exercise
Light exercise immediately after meals blunts glucose spikes in both healthy and diabetic individuals.
PubMed (2023)

Dementia prevention overview
Up to 40% of dementia risk is attributable to modifiable lifestyle factors such as alcohol use, diabetes, inactivity, and obesity.
The Lancet Commission (2020)

Evidence-based emotional regulation
Mindfulness, CBT, and DBT are validated approaches for improving emotional regulation.
OpenEvidence

Nature exposure and emotion
Spending time in nature enhances emotional regulation via sensory and contextual mechanisms.
OpenEvidence

Sleep quality and dementia risk
Poor sleep has been linked to higher dementia risk. Improving sleep duration and quality may be protective.
ScienceDirect (2017)

Intermittent fasting with CGM
Prediabetic adults using coaching and continuous glucose monitoring showed significant HbA1c reductions.
JMIR Diabetes (2020)

Lifestyle as diabetes prevention
Diet and exercise remain the primary strategies for preventing type 2 diabetes.
Mayo Clinic

Stress and blood sugar
Chronic psychological stress elevates HbA1c levels, contributing to poorer glucose control.
OpenEvidence

Circadian rhythm support
Healthy circadian rhythms depend on morning light, evening darkness, consistent sleep/wake times, and regular meal and activity timing.
OpenEvidence

Sleep hygiene consensus
Key sleep hygiene practices include limiting alcohol, eating and exercising earlier, and optimizing the sleep environment.
OpenEvidence

Health benefits of sauna use
Associated with lower all-cause and cardiovascular mortality, reduced blood pressure, lower inflammation, and improved fitness.
OpenEvidence

Reduced alcohol intake and longevity
Lower alcohol consumption decreases the risk of chronic diseases and premature death, including cancer and cardiovascular disease.
OpenEvidence

Nature and whole-body health
Regular recreational time in nature supports physical and mental health through activity, social connection, restoration, and immune function.
OpenEvidence

Social connection and health
Strong social ties are associated with improved physical, emotional, and cognitive health outcomes.
OpenEvidence

Reduced screen time and wellbeing
Limiting recreational screen time is associated with improved mental health, sleep quality, and life satisfaction in adults and adolescents.
BMC Medicine (2025)

Digital detox and stress reduction
Short-term digital detox interventions (24–72 hours) have been shown to reduce stress, anxiety, and perceived workload.
National Library of Medicine (2022)

Evening device use and sleep disruption
Exposure to blue light from screens before bedtime suppresses melatonin production and delays sleep onset. Screen use was associated with decreased sleep duration and worse self-reported sleep quality.
JAMA 2025

Proven behavior change techniques
Effective strategies include goal setting, self-monitoring, social support, prompts/cues, reframing, credible sources, and environment design.
Behavior Change Technique Taxonomy (BCTTv1)