Research shows that vitamin D isn’t just about bones. It modulates the immune system, supports healthy inflammatory responses, and is linked to respiratory infection risk. Low levels also correlate with decreased muscle strength and poorer recovery, weakened bone mineral density over time, shifts in mood and seasonal depressive symptoms, and signs of insulin resistance and metabolic dysfunction. Many of these associations have been documented in clinical and epidemiological studies examining 25-hydroxyvitamin D status.

Most people crush their routine Monday through Thursday. Then the weekend hits and everything loosens up.

Research shows calorie intake jumps and structure disappears.
You are not struggling with discipline. You are struggling with a change in environment.

Here is how to approach the weekend with intention.

If you want to get leaner, stronger and build real muscle, there is one undeniable truth: data is king. The people who change their bodies and keep those results are the ones who measure what matters.

Over the last few years, I have searched relentlessly for tools that make this easy. I have tested everything. Right now my clients use a white labeled version of Trainerize. It does many things pretty well, but nothing great.

If you had to choose only one habit to improve your long-term health, the research points in a clear direction. Fitness protects you more than perfect nutrition does. Large cohort studies show that people with high cardiorespiratory fitness live significantly longer, even when their diet or body composition isn’t ideal. Fit individuals who are overweight often have similar mortality risk as lean individuals who exercise consistently.

Meanwhile, people who eat well but don’t train still carry a higher risk of chronic disease and early death. The best results come from combining both fitness and nutrition, but if life gets messy and something slips, make sure it’s not your movement.

With intention, the holiday season can actually be manageable to build momentum. You’ll create better memories when you stay connected to your health, stay on the rails, and keep your goals in sight. Find the balance between enjoying treats and giving yourself grace without slipping into the cycle of overeating and sweets overload.

Fish oil and essential fatty acids are confusing topics for a lot of people. Some claim fish oil is a cure-all. Others say supplements do nothing. The truth sits between these extremes. To understand where fish oil actually fits into health and performance, you need to know how omega-3 and omega-6 fats work and how they interact.

This article explains what matters and what does not, without the exaggerated claims.

I recently listened to a great episode from Dr. Peter Attia, one of my biggest health & nutrition influences, on dietary fiber and wanted to pass along the key takeaways. Full credit goes to Peter and his team for doing the heavy lifting on the science. This is my summary for you, in plain English, with some practical ideas you can use.

I came across something recently from Brian Johnson, a prolific health influencer and biohacker who’s spent millions testing and refining science-backed health habits. Out of everything he does, he says this is the single most important thing to focus on:

Lowering your heart rate before bed.

Andrew’s story centered on developing a performance boost game plan offering expert guidance across fitness, nutrition, sleep, and stress management—a personalized game plan that respected his time, history of injuries, and current demands as a dad and professional.

We put our focus on optimizing 2 major things:

• Calibrating his movement patterns

• Building his performance reserve 

Leslie is no longer on the decline—she’s in control. Most importantly, the BodyCircuit framework that she lives by is for good…meaning, she’s going to be able to stick with these habits and routines for the rest of her life.

BodyCircuit is a Wellness Studio located in downtown Ocean Springs, Mississippi, specializing in Health and Wellness Coaching, Red Light Halo (salt) Therapy, and Zero-Gravity Massage Chairs.