Mind & Body, Backed by Science

Evidence-based articles on the brain axis, sleep, nutrition, sport, and testkit tool,written to help your therapy.

Latest Sleep Articles

Management of Chronic Insomnia in Adults

The American College of Physicians advises CBT-I(Cognitive Behavioral Therapy-Insomia) as first-l...

  • Strong recommendation, moderate-quality evidence.
  • Highlights durability and safety vs. hypnotics.
  • Suggests meds only if CBT-I alone is insufficient.

Behavioral & Psychological Treatments...

Formal recommendations endorsing CBT-I and related behavioral therapies for adults with ...

  • Endorses multicomponent Cognitive Behavioral Therapy-Insomia.
  • Supports stimulus control & sleep restriction.
  • Patient guide available for public use.

ASMR videos vs. non-ASMR walking tour...

Randomized online study compared ASMR to matched, calm non-ASMR clips. ASMR produced more tingles...

  • ASMR > control for relaxation and positive affect
  • Tingle responders showed the largest gains
  • Points to practical utility for bedtime routines

Later School Start Times

Delaying start times increases sleep duration and improves mood/functional outcomes in adolescents.

  • Public-health policy lever for youth sleep.
  • Benefits persist across diverse settings.

The effects of ASMR videos on arousal...

Online study (n≈1,000) tested mood/arousal before vs. after one ASMR video. Relaxation improved ...

  • Lower arousal + better mood after viewing
  • Biggest effects in ASMR “responders”
  • Benefits also seen in people with depressive symptoms; implications for insomnia care
View Sleep page

Latest Sport Articles

Exercise vs. Depression

A practical explainer on how aerobic and strength exercise reduce depressive symptoms by boosting...

  • Comparable benefits to meds for mild–moderate depression
  • Improves motivation and daily energy
  • Step-by-step starter guidance

Exercise Improves Sleep Quality

Regular aerobic, resistance, and mind-body exercise improved subjective sleep quality, insomnia s...

  • Benefits across exercise types
  • Better perceived sleep & daytime alertness
  • Practical target: consistent weekly activity

Exercise Reduces Anxiety Symptoms

Physical activity produced significant anxiolytic effects, with cardio and strength protocols ...

  • Strong evidence for anxiety reduction
  • Cardio and resistance effective
  • Geriatric focus; generalizable strategies
View Sport Page

Latest Supplement Articles

Dietary Restriction & Nutrient Balanc...

This review explains how dietary restriction can delay aging and age-related disease by ...

  • Calorie restriction delays age-related diseases
  • Nutrient balance (protein/carbs/fat) matters for longevity
  • Translational insights for human nutrition strategies

Nutritional Deficiencies & Subfertility

A comprehensive review linking deficiencies in vitamins (D, E, C, B12) and minerals to hormonal ...

  • Key vitamins/minerals tied to fertility outcomes
  • Personalized nutrition and supplements may help
  • Practical guidance for integrating into treatment plans

Meal Planning, Diet Quality & Weight

In a large cross-sectional sample of French adults, meal planning was associated with greater ...

  • More food variety and guideline adherence
  • Lower odds of overweight/obesity reported
  • Practical tool to overcome time scarcity

Whole-Foods, Plant-Based (WFPB) Eating

A clinical overview of WFPB diets: emphasizing fruits, vegetables, whole grains, and legumes ...

  • Broad cardiometabolic and lifestyle medicine benefits
  • Focus on whole, minimally processed plant foods
  • Plan for B12, D, iron, calcium, DHA

Probiotics, Prebiotics & Mood

Psychobiotics were linked to lower depression and anxiety, plus reduced stress and better cogniti...

  • Benefits for depression & anxiety
  • Stress and cognition improvements
  • Practical strains & durations summarized

Magnesium for Depressive Symptoms

Pooling randomized trials, magnesium supplementation produced a significant reduction ...

  • Clinically meaningful effect size
  • Helps sleep & muscle tension (context)
  • Simple, safe adjunct in many cases

Ashwagandha for Stress & Sleep

The Office of Dietary Supplements summarizes human studies where ashwagandha reduced ...

  • Stress & anxiety scores go down
  • Cortisol reductions reported
  • Sleep improvements seen in trials

CoQ10 & Mood/Vitality

Clinical reports indicate CoQ10 (200 mg/day) can reduce depressive symptoms and improve vitality;...

  • Antioxidant, mitochondrial support
  • Noted symptom reductions
  • Energy/fatigue benefits observed

Vitamin C for Mental Vitality

Supplementation improved mental vitality and reduced subjective stress/anxiety in short-term ...

  • Less perceived stress/anxiety
  • Cognitive vitality uptick
  • Antioxidant & cortisol-buffer roles

Selenium & Depression

Low selenium status correlates with worse mood; supplementation in trials reduced depressive ...

  • Lower depression scores with selenium
  • Links to thyroid & inflammation
  • Dietary adequacy matters
View Supplement page

Latest Testkit Articles

From gut dysbiosis to altered brain f...

A landmark review explaining how disturbances in gut microbes (dysbiosis) can influence brain dev...

  • Dysbiosis is repeatedly associated with depression, anxiety, and schizophrenia.
  • Mechanisms span immune, neural, and microbial metabolites.

Indigenous bacteria regulate host ser...

Cell study showing specific commensal bacteria promote serotonin production from dietary tryptoph...

  • ~90% of body serotonin is produced in the gut
  • Microbes/EC cells convert tryptophan to serotonin
  • Offers a mechanistic link to mood and GI function

Ingestion of Lactobacillus rhamnosus ...

Mouse study showing L. rhamnosus (JB-1) changes central GABA receptor expression and reduces stre...

  • Probiotic altered GABA receptor expression
  • Reduced anxiety-/depression-like behavior in mice
  • Highlights gut–vagus–brain signaling route

Human gut microbiome: the second geno...

Early, influential review summarizing that the gut harbors ~3.3M unique genes ...

  • Microbial cells and genes vastly outnumber human counterparts
  • vitamin synthesis, energy harvest, immune shaping
  • Sets foundation for “data-driven” gut analysis

The Microbiota–Gut–Brain Axis in Psyc...

Open-access review collating microbiota alterations in major psychiatric conditions and discussin...

  • Consistent microbiome differences across diagnoses
  • Pathways: inflammation, HPA axis, neurotransmitters
  • Supports microbiome-informed interventions

The Gut–Brain Connection: How it work...

Accessible overview of neurons, neurotransmitters, microbes, inflammation, and practical diet ...

  • Explains serotonin/GABA basics and microbial roles
  • Recommends fiber-rich, fermented, polyphenol-rich foods
  • Clear, medically reviewed primer for the public

At-home tests: help or hindrance?

Balanced look at at-home medical testing (including stool tests): accuracy risks, user error, and...

  • User technique and variability can skew results
  • Understand limitations before acting on data
  • Pairs well with clinician guidance for next steps

Why losing weight is so hard for some...

Covers research showing large person-to-person variability in glycemic responses to identical mea...

  • Standardized diet advice often fails
  • individualized diets outperform one-size-fits-all
  • Microbiome is a key factor in variability
View testkit page