your guide to more even days
You’re invited to dive into the evidence-packed educational series led by
Dr. Jon Masoudi and Maria Kiejnich, co-founders of evenday.
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Foundations of Change
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Metabolic Health Essentials
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Cognitive Health Basics
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Emotional Health Tools
Mindful Nutrition
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Eliminate distractions
Step away from your laptop & put your phone down while eating.
Chew thoroughly
Aim for 20–30 chews per bite, especially with protein and fibrous foods.
Pause between bites
Set your fork down, breathe, and observe how your body feels.
Practice the 80% rule
Stop eating when you're comfortably satisfied.
By slowing down during meals, chewing more thoroughly, and minimizing distractions you can engage your parasympathetic (rest-and-digest) system and tune into hunger and fullness cues to support natural appetite regulation and avoid emotional or unconscious eating.
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Enhances Nutrient Absorption
Thorough chewing activates digestive enzymes, allowing the body to break down food and absorb nutrients more efficiently.Strengthens Digestion
Eating calmly activates the parasympathetic nervous system, which improves digestion and reduces gut discomfort linked to stress.Prevents Emotional Eating
Eating slowly gives your body time to signal fullness through hormones like ghrelin and leptin, preventing mindless overconsumption.
Managing Glucose
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Take a 10-minute walk after meals to support muscle-based glucose uptake.
Avoid liquid sugars such as soda, fruit juice, and sweetened coffee that rapidly elevate blood sugar.
Prioritize hydration to keep blood glucose levels stable and insulin functioning efficiently.
Incorporate healthy fats (like olive oil, avocado, nuts, and fatty fish) into meals to slow glucose absorption.
Increase daily fiber intake with vegetables, legumes, flaxseeds, and whole foods to lower fasting glucose.
Ensure quality sleep each night; sleep deprivation raises cortisol and disrupts glucose metabolism.
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These strategies stabilize blood sugar and reduce insulin resistance, which lowers inflammation and supports energy stability.
Stress from lack of sleep directly impacts metabolic function; poor regulation leads to glucose spikes even in the absence of food.
Hydration, fat, and fiber all help smooth the digestion curve, reducing dramatic rises in blood sugar after meals.
Intermittent Fasting
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Begin with the 12:12 method. This means eating within a 12 hour window, for example, between 8:00 AM–8:00 PM. Then, progress to the 16:8 method once comfortable.
Stay hydrated during fasting.
Break your fast with high-protein, low carbohydrate foods.
Gradually aim to eat all your meals within an 8-hour window (16:8). For example, if your window is 10:00 AM–6:00 PM, you’d fast outside of those hours.
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Fasting allows your digestive system to rest, promoting the balance of gut bacteria (microbiome) and reducing gut inflammation.
While fasting, your body repairs cells and removes waste, which is linked to improved gut lining health and reduced chronic disease risk.
It helps stabilize blood sugar and insulin levels, reducing the risk of Type 2 diabetes and promoting fat metabolism.
Adaptive Stress Practices
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Sauna
Sit in a dry or steam sauna (150–190°F) for 10–20 minutes. Hydrate well beforehand and allow your body to sweat fully before cooling down.
Cold shower
Expose yourself to cold water (50–60°F if possible) for 30–90 seconds.
Start with 2 sessions per week of either heat or cold, and increase frequency as your tolerance builds.
Pair sauna with a cool rinse afterward, or alternate heat and cold several times for contrast therapy.
Always listen to your body. Step out early if you feel dizzy, lightheaded, or unwell.
What to Avoid
Avoid alcohol, dehydration, or heavy meals right before sauna or cold exposure.
Avoid staying in the sauna or under cold water longer than feels manageable. Adaptive stress should be stimulating but not overwhelming.
Avoid turning it into a test of willpower. Progress comes from gradual adaptation, not extreme endurance.
Avoid practicing alone if you are new to adaptive stress practices.
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Improves stress regulation
Short, controlled bouts of heat or cold create hormetic stress, training your nervous and endocrine systems to respond more effectively.
Boosts cardiovascular function
Heat causes vasodilation and increased heart rate, while cold causes vasoconstriction. This alternating stress improves vascular flexibility and circulation.
Elevates mood and resilience
Both sauna and cold exposure trigger endorphin and norepinephrine release, which support energy, mental clarity, and emotional balance.
Supports metabolic health
Sauna exposure mimics some cardiovascular effects of moderate exercise, while cold activates brown adipose tissue, improving insulin sensitivity and energy regulation.
Enhances immune defense
Heat exposure increases white blood cell activity, and cold exposure can reduce inflammation and modulate immune response.
Improves stress tolerance in daily life
Practicing calm breathing in extreme temperatures builds psychological resilience and greater parasympathetic recovery.
Strength Training
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Engage in exercises that use resistance to challenge your muscles. This can include free weights, machines, resistance bands, or bodyweight movements like squats, push-ups, and planks.
Aim for 2–4 sessions per week, allowing at least one day of rest between workouts targeting the same muscle groups.
Complete 2–4 sets of 8–12 repetitions for each major muscle group, focusing on proper form and controlled movement.
Warm up with light activity and mobility drills, and cool down with gentle stretching.
Progress gradually by increasing resistance, repetitions, or intensity over time.
What to Avoid
Avoid holding your breath during lifts. Use steady breathing: exhale on exertion, inhale on release.
Avoid lifting weights that are too heavy, which can compromise form and increase risk of injury.
Avoid rushing through movements. Strength gains come from controlled tempo and full range of motion.
Avoid training the same muscle group on consecutive days without recovery.
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Builds and preserves muscle mass, which naturally declines with age and is critical for mobility and independence.
Strengthens bones and joints by stimulating bone density and improving connective tissue resilience.
Improves metabolic health by increasing resting energy expenditure and enhancing insulin sensitivity.
Supports cardiovascular function as strength training reduces blood pressure and improves vascular health over time.
Enhances mood and cognitive function through the release of endorphins and improved neuroplasticity.
Increases resilience to stress as challenging physical effort trains both body and mind to tolerate discomfort and recover effectively.
Sleep Hygiene
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Set a consistent bedtime and wake time, even on weekends, to reinforce circadian rhythms. Most optimal option is to sync yourself with local sunrise and sunset.
Get natural light exposure within the first hour of waking and limit bright/artificial light in the evening.
Create a wind-down routine 60 minutes before bed that signals safety and rest (dim lights, light stretching, journaling, reading, or breathwork).
Keep your bedroom cool (60–67°F), dark, quiet, and clutter-free to support deeper sleep.
Use your bed only for sleep and intimacy, training your brain to associate it with rest.
If you cannot fall asleep within 20+ minutes, you can get up and do a calm activity until drowsy, then return to bed.
What to Avoid
Avoid caffeine within 6–8 hours of bedtime, as it blocks adenosine, the brain chemical that builds sleep pressure.
Avoid alcohol close to bedtime. It may speed up sleep onset but fragments REM sleep and raises nighttime cortisol.
Avoid heavy meals or spicy foods in the 2–3 hours before sleep, which can disrupt digestion and circadian signals.
Avoid blue light from screens in the 1–2 hours before bed. Blue wavelengths suppress melatonin production.
Avoid varying bedtimes on weekends, which creates “social jet lag.”
Avoid rushing into bed without transition time. The brain needs a gradual downshift to move into deep sleep.
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Supports cellular repair and brain restoration
During deep sleep, growth hormone is released and cells repair oxidative damage.
Consolidates memory and learning
REM sleep integrates emotional experiences and strengthens neural connections.
Balances hormones and metabolism
Quality sleep regulates cortisol, insulin, leptin, and ghrelin, helping manage appetite, glucose, and stress response.
Strengthens immunity
Sleep boosts natural killer cell activity and antibody production, protecting against illness.
Reduces inflammation and protects the heart
Adequate sleep lowers C-reactive protein and supports cardiovascular health.
Enhances emotional regulation
Consistent sleep improves prefrontal cortex control over the amygdala, reducing anxiety and reactivity.
Builds resilience and mental clarity
Well-rested individuals show sharper focus, better decision-making, and greater stress tolerance.
Tech Hygiene
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Set clear boundaries for technology use by creating tech-free zones (bedroom, dining table) and tech-free times (first hour after waking, last 1–2 hours before bed).
Design your environment to reduce friction: charge your phone outside the bedroom, remove distracting apps from the home screen, and use website blockers or timers.
Replace digital defaults with intentional alternatives: reach for water, stretch, or take a short walk instead of scrolling.
Use tech deliberately, not passively. Decide in advance when and why you will use certain apps or devices, and stick to those limits.
What to Avoid
Avoid checking your phone first thing in the morning. This spikes cortisol and hijacks focus before your mind has set its own rhythm.
Avoid screens in the evening, especially in the 1–2 hours before sleep. Blue light suppresses melatonin and delays deep sleep onset.
Avoid multitasking across apps, tabs, or conversations. This reduces attention span and working memory.
Avoid filling every idle moment with digital input. Space for rest, reflection, or even boredom restores creativity and emotional regulation.
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Protects dopamine balance
Constant digital novelty overstimulates dopamine pathways, which can lead to reduced motivation, attention, and mood stability.
Improves sleep quality
Reducing evening screen time prevents melatonin suppression and supports deep and REM sleep.
Preserves brain health
Chronic multitasking and digital overload are linked to reduced gray matter density in regions responsible for emotional regulation and sustained attention.
Reduces stress and anxiety
Frequent alerts and information overload elevate cortisol and sympathetic nervous system activation.
Restores focus and presence
Clear boundaries with tech create space for mindful attention, deeper work, and genuine connection.
Enhances resilience
Practicing tech restraint trains self-regulation, which carries over to healthier habits in other domains.
Nature Connection
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Spend time outdoors daily, even if only 10–20 minutes, in natural light and fresh air.
Engage your senses fully: notice colors, textures, scents, and sounds in your environment.
Incorporate movement such as walking, hiking, or gardening, which combines physical activity with exposure to nature.
Practice mindful attention by leaving devices behind or putting them on silent to reduce distraction.
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Reduces stress physiology
Time in nature lowers cortisol, heart rate, and blood pressure by activating the parasympathetic nervous system.
Improves mood and resilience
Green spaces are linked to reduced anxiety, depression, and rumination.
Boosts cognitive function
Exposure to natural settings restores directed attention, supporting focus, creativity, and working memory.
Strengthens immune function
Phytoncides (plant-derived compounds) and sunlight exposure enhance natural killer cell activity and vitamin D synthesis.
Regulates circadian rhythms
Natural light anchors the body clock, supporting high-quality sleep.
Promotes social connection
Shared outdoor experiences reduce feelings of isolation.
Builds long-term brain health
Regular time in natural environments is associated with lower risk of cognitive decline and improved emotional regulation networks in the brain.
Contemplation
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Set aside intentional time for inward attention through meditation, prayer, journaling, silent walks or breathwork.
Focus on awareness without judgment, noticing thoughts, emotions, and sensations as they arise and pass.
Use contemplative anchors such as the breath, a word, or a natural object to stabilize attention.
Incorporate movement-based slow practices if stillness feels difficult.
Begin with 5–10 minutes daily and gradually extend as the practice becomes more natural.
What to Avoid
Avoid expecting immediate calm or insight. Contemplation is a skill that deepens gradually with consistency.
Avoid skipping practice during stressful times. Those moments are when the benefits are most powerful.
Avoid multitasking. Create undistracted time and space for reflection.
Avoid judging the quality of your practice. Distraction and restlessness are normal. Returning awareness is the practice itself.
Avoid forcing a single technique. Experiment to find forms of contemplation that feel authentic and sustainable.
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Reduces stress reactivity
Contemplative practices decrease amygdala activation and strengthen prefrontal cortex regulation of emotion.
Activates restorative physiology
Breath- and awareness-based practices lower cortisol and activate the parasympathetic nervous system, calming body and mind.
Builds attention and resilience
Regular practice enhances executive function, working memory, and the ability to pause before reacting.
Improves emotional awareness
Labeling and observing inner states increases clarity, acceptance, and emotional regulation.
Supports physical health
Mindfulness-based interventions reduce systemic inflammation and lower risk of stress-related chronic diseases.
Enhances meaning and perspective
Reflection, prayer, and journaling expand self-awareness, strengthen values alignment, and foster a sense of balance and purpose.
Sobriety
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Sobriety is the practice of choosing clarity, presence, and integrity by eliminating alcohol use.
Removing alcohol allows your body and brain to reset, supporting natural balance in mood, energy, and physiology.
It involves both behavioral shifts (avoiding triggers, creating new routines) and mindset shifts (seeing sobriety as a gain, not a loss).
How to Begin
Identify triggers and stressors and write down specific alternative actions (walking, calling a friend, outdoor sports) to use when cravings arise.
Share your intention with a trusted confidant & Reset support group to build accountability.
Restructure routines that previously involved alcohol (replace happy hour with creative hobbies, or outdoor time).
Track benefits such as clearer mornings, improved mood, or better workouts to reinforce motivation.
Use mindfulness techniques to pause between craving and action, reframing sobriety as an active choice for health and clarity.
What to Avoid
Avoid minimizing the health risks. Alcohol is a Group 1 carcinogen, even at low doses.
Avoid keeping alcohol at home or in easy reach. Environment strongly shapes behavior.
Avoid high-risk situations or activities that revolve around drinking until you feel confident in new patterns.
Avoid unexamined self-talk such as “I need a drink.” These cognitive distortions reinforce cravings.
Avoid neglecting underlying stressors or emotions. Without new coping tools, triggers can resurface.
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Supports liver repair and lowers inflammation, reducing long-term risk of fatty liver disease, cirrhosis, and cancers.
Improves sleep quality by restoring natural REM and deep sleep cycles disrupted by alcohol.
Enhances mental clarity and emotional stability through better regulation of neurotransmitters like dopamine and GABA.
Reduces risk of chronic disease, including cardiovascular disease, diabetes, and cancer.
Boosts energy and vitality as hydration, mitochondrial function, and nutrient absorption normalize.
Strengthens self-control and resilience by breaking reliance on alcohol as a stress response.
Sobriety in the end isn’t only about alcohol. It’s about noticing what clouds your clarity; whether it’s substances, overstimulation, or habits that leave you dulled rather than restored. By stepping back, even briefly, you give your body and mind the chance to show you how much focus, energy, and presence is available when you’re not weighed down.
Recovery
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Recovery is the process of restoring balance in the body and mind after stress, exertion, or emotional demand. It includes both active practices such as stretching, mobility work, or light walking, and passive practices such as rest, sleep, and relaxation.
Prioritize sleep as the foundation of recovery. Aim for 7–9 hours per night and maintain consistent sleep-wake times.
Use nutrition and hydration strategically. Replenish glycogen with balanced meals, and avoid alcohol which interferes with muscle repair and sleep.
Incorporate active recovery on non-training days. Gentle activities like swimming or walking increase blood flow and reduce stiffness without adding stress.
Use evidence-based tools such as heat exposure, massage, to enhance circulation and reduce soreness.
Practice mental recovery through mindfulness, journaling, or simply giving yourself permission to rest.
Schedule recovery time as deliberately as training or work. Build short recovery rituals during the day such as breath breaks, naps, or quiet pauses.
What to Avoid
Avoid overtraining without allowing for adaptation, as this leads to injury, hormonal disruption, and chronic fatigue.
Avoid relying on stimulants like caffeine or energy drinks to mask fatigue, as they delay true recovery.
Avoid scrolling or late-night screen use, which disrupts the quality of sleep and blunts recovery.
Avoid skipping meals or underfueling, as insufficient nutrition limits tissue repair and immune function.
Avoid treating recovery as optional. It is an active and essential part of growth and resilience.
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Supports muscle repair and growth through protein synthesis, hormonal balance, and reduced inflammation.
Restores glycogen stores and optimizes energy metabolism for future performance.
Enhances immune defense by lowering stress hormones and supporting natural killer cell activity.
Improves cognitive performance by consolidating memory, strengthening focus, and reducing mental fatigue.
Balances the nervous system by increasing parasympathetic activity, which promotes calm, digestion, and tissue repair.
Protects long-term health by lowering risk of cardiovascular strain, burnout, and chronic disease.
Builds resilience as periods of recovery allow the body and mind to adapt, returning stronger and more capable.
Meaningful Connection
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Engage intentionally through face-to-face conversations, shared activities, or consistent check-ins that deepen bonds.
Practice active listening and authentic presence by putting away distractions, maintaining eye contact, and showing genuine curiosity to learn about the other.
Build micro-connections daily through kindness, gratitude and positive acts of service for acquaintances or strangers.
Schedule regular time with close friends & family, prioritizing health-focused activities and shared meals.
Join groups or communities aligned with your values or interests to expand your circle of support.
Practice vulnerability by sharing openly about your experiences and inviting others to do the same.
Offer help and appreciation through small gestures of kindness that build trust and deepen bonds.
Create rituals of connection such as weekly calls or walking meetings to sustain meaningful contact.
What to Avoid
Avoid relying solely on digital interactions as substitutes for real connection. They can leave you overstimulated but emotionally undernourished.
Avoid relationships that consistently drain your energy or reinforce unhealthy patterns.
Avoid multitasking during conversations, which undermines depth and signals disinterest.
Avoid neglecting social connection during stressful times, as this is when you need it most.
Avoid equating busy socializing with meaningful bonding. Superficial connection is not the same as supportive connection.
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Protects physical health by lowering blood pressure, reducing inflammation, and increasing longevity.
Regulates stress response, as supportive relationships buffer cortisol spikes and enhance recovery.
Strengthens emotional resilience by increasing oxytocin, which fosters safety and stability.
Improves cognitive health by stimulating memory, attention, and neuroplasticity, lowering risk of cognitive decline.
Supports meaning and purpose by reinforcing identity, values, and a sense of belonging.
Enhances happiness, as positive relationships are one of the strongest predictors of life satisfaction.
Course FAQ
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We recommend starting with one video (option to to listen to audio only). Then revisit the library again after a week. The goal isn’t to binge-watch but to live with the material, giving your brain and body time to absorb the science, try out the strategies, and notice what changes. We encourage you to aim for something more than a listen, and pursue to explore how these concepts work in practice.
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Not at all. Each video translates complex science into simple language, so you can understand the “why” behind the practices and apply them to your life.
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Each series is short enough to fit into a busy week but rich enough to spark real change. All 4 videos are under 15 minutes and designed to be revisited.