A short walk after dinner may be worth keeping
Walking soon after eating can reduce acute post-meal glucose excursions, but the evidence on whether post-meal exercise is always better than pre-meal exercise is more mixed than the headline suggests.
Journal
All notes.
Notes on movement, the mind, sleep, recovery, nutrition, skin and everyday wellbeing.
Meditation helps, but not in the way Instagram promises
Mindfulness programmes can help, especially compared with doing nothing, but benefits usually shrink against active alternatives and meditation is not automatically relaxing for everyone.
Daily sunscreen and skin ageing: what one randomised trial found
A randomised trial found 24% less progression of measured skin ageing with daily broad-spectrum sunscreen over 4.5 years, but the result is narrower than most anti-ageing marketing suggests.
Why I am paying more attention to fibre
Higher-fibre diets are consistently linked with better long-term health outcomes, and current WHO guidance gives a practical baseline: at least 25 g of naturally occurring fibre per day.
How late is too late for coffee?
Caffeine can reduce sleep even when consumed hours before bed. The useful cutoff depends on dose, timing and individual metabolism rather than one universal six-hour rule.
What I actually want from a morning routine
A useful morning routine may have less to do with hacks and more to do with enough sleep, reasonably regular timing and daylight — with plenty of room for real life.
Why walking feels different when you stop tracking it
Newer evidence suggests meaningful health benefits well below 10,000 daily steps, while randomised trials show trackers can help people move more. I still do not want the number to become the walk.