The RefleXion library
Short moving explainers. Nothing to click inside them: open one, watch, scroll.
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Five pages, in order, one a week.
Eating
How much, which ones, and when to stop.
Stop at satisfied, not stuffed
Why eating slowly works, what 80% full feels like, and eight small steps to get there.
OPENYour hand is the measuring cup
Palm, fist, cupped hand, thumb. Portions without a scale or an app.
OPENProtein, sorted
What it does, how much, and which ones to eat more, some and less of.
OPENCarbs, sorted
Quick fuel. How much depends on how much you move.
OPENFats, sorted
The slow fuel, and the easiest thing on the plate to over-pour.
OPENWhat to drink
More, some, less. How much water, how much coffee, and one notch better.
OPENTraining
How hard, how sore, how to start, and when to stop.
How hard is hard enough
Count what's left, not what's done. Why two reps in the tank is the answer most days.
OPENWhy you're sore, and what to do
Why it shows up late, why it fades by week three, sore versus hurt, and whether to train today.
OPENWarm, not tired
Five minutes, three steps, and the ramp-up sets most people skip.
OPENWhat a rest day is for
You get stronger on the day off. What counts as rest, and six signs you need one more.
OPENRest and resilience
The two that make the other habits possible.
Your gut
The talk nobody wants and everybody needs.
Medication
Here if you need it.
For athletes and the curious
A little more science in these.
The athlete's field manual: nutrition
Eating for sport. The three levers, game day, the recovery clock, and nine ways to undo your own training.
OPENLand first, then jump
Quiet landings, the rubber band in your tendon, four kinds of jump, and the ladder between them.
OPENHow protein becomes muscle
Training places the order, protein delivers the bricks, and the night shift does the building.
OPENHow muscles get stronger
Why the last hard reps count, the stretch alarm inside every muscle, and a version for kids.
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