Protein at breakfast: why I aim for 25–40 g
In the morning I aim for 25–40 g protein — yoghurt, eggs or a sober scoop — so my day does not tip toward “everything in the evening.”
Evening brain dump: put worrying on paper before you sleep
I put open loops briefly on paper before bed — not therapy, just less ruminating. Pairs with screen cutoff and consistent sleep times.
Sodium after a heavy sweat session: when salt actually matters
After long, heavy-sweat sessions, some salt in food or broth can help — not a daily mega-salt cure. Food-first, next to water and electrolytes literacy.
Rest between sets: why 2–3 minutes serve hypertrophy
On compounds I often give 2–3 minutes rest between sets — not stopwatch religion, enough recovery to keep quality next to RPE and overload.
5 minutes of morning movement before your screen: NEAT without the gym
I do five minutes of movement before my phone opens — mobility or marching in place, not a gym workout. NEAT without drama.
A warm bath before sleep: warming up to cool down better afterwards
A warm bath or shower before bed can help you cool down afterwards and fall asleep more easily — I pair it with a cool bedroom, not with spa therapy.
Beetroot juice and nitrates: endurance through food, not a miracle pill
Beetroot juice can provide nitrates that support endurance in some people — I see it as a food experiment, not a capsule myth, next to zone 2 and electrolytes.
Slow eccentric tempos: more control, not more spreadsheet
I sometimes use a slower eccentric phase for feel and control — not a new app, just a simple tempo nudge next to progressive overload.
Testing your home for radon: why a small detector is going on my shelf this winter
You can’t see or smell radon, yet it’s Belgium’s second cause of lung cancer after smoking. Here’s how I test for 20 euros through the Radon Campaign, where the detector goes and what to do with the result.
Cold water on your face in the morning: alertness without the ice-bath myth
I use cold water on my face as a quick morning nudge for alertness — not a cold-shower recovery story, just a short stimulus next to light and water.
Keeping the bedroom cool: why my core temperature notices
I fall asleep faster when the room is on the cool side. Not an ice-bath bedroom — just a simple temperature nudge next to consistent bedtimes.
Active rest day: walking or sitting still? What I choose
A rest day does not have to be a couch marathon. Light movement like walking feels better to me than sitting still all day — without turning it into a sneaky training day.
