Reading instead of scrolling before sleep: what I notice and what research says
Swapping the last half-hour of scrolling for a book or warm e-reader: what I notice, what evening light does to melatonin, and why not everyone benefits.
Strength training at home with no equipment: a simple full-body I repeat
No gym needed: squat, hinge, push, pull and core with bodyweight, 2× per week. What WHO advises, how I progress, and where the limits are.
Zone 2 on the indoor trainer when it rains outside
Rain in October? I keep zone 2 on the indoor trainer: 30–45 minutes, talkable pace, 2–3× per week. Practical indoor routine, no heroics in a downpour.
Pumpkin in the autumn kitchen: an easy vegetable win without soup repetition
Pumpkin helps you toward 300 grams of vegetables a day without soup every day. Roasting, stir-fry, curry: what works, what I pair it with, and where pumpkin alone falls short.
Seasonal fruit in October: why I choose apples and pears
In October, apples and pears are fully in season. What Gezond Leven advises on fruit, why I prefer whole fruit over juice, and how I fit them into my day.
Airing your home in autumn: fresh air without blowing your heating out the window
In autumn the windows close and moisture and CO2 build up. How often to air out, which guideline values the authorities give and what I do differently at home.
Busy weeks: how much training do you need, at minimum, to keep your fitness and strength?
Swamped at work and no time for your schedule? Research shows you keep much of your fitness and strength with fewer sessions, as long as you don’t let go of intensity.
A bowl of vegetable soup a day: the easiest vegetable win I know
Most people don’t reach 300 grams of vegetables a day. A bowl of soup helps a lot, as long as you watch the salt. What counts, what doesn’t and how I make my soup.
Clocks go back on 25 October: how I ease my sleep into winter time
On Sunday 25 October the clocks go back an hour. An extra hour of sleep? Not always. What happens to your body clock and how I keep the transition smooth.
Cycling to work: your daily training without extra time
In a large British study, bike commuters had fewer heart problems, less cancer and lower mortality. What that means and how to turn your commute into training.
A drizzle of olive oil every day: what does the research really say?
Olive oil instead of butter: large studies link it to a longer life. What holds up, the caveats, and how I use it now.
Asbestos at home: what to know before you start a DIY job
Corrugated sheets on the shed, old floor tiles, a storage heater: homes built before 2001 may contain asbestos. What I looked into before starting my own DIY.
