The Efficient Human · Sleep · Move · Eat
Precision over
performance.
Health research, read closely and cut down to the smallest changes that move the needle. No hype. Just the numbers, and what to do with them.
By the numbers
- 14% vs 28% Early dropout: group walks vs. a one-off chat and a nudge outdoors. Loneliness fell ~10.5% in both arms. Prescribe Yourself a Park, With People
- 4–6 h Minimum gap between lifting and a cold plunge when muscle growth is the goal. Don't Ice the Gains: When Cold Plunges Help (and Hurt)
- 0.31 Effect size (SMD) for memory: small-to-moderate, statistically significant. Creatine for the Brain Hours
- +1 yr Lifespan associated with a tiny concurrent bump in sleep, movement, and diet (≈0.92 years). The Concurrent Microdose: Sleep + Move + Eat for an Extra Year
From the journal
All articles →-
Movement & Mood
Sweat After the Set: What a Sauna Adds to Your Workout
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Movement & Mood
Prescribe Yourself a Park, With People
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Movement & Mood
Don't Ice the Gains: When Cold Plunges Help (and Hurt)
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Nutrition & Energy
Creatine for the Brain Hours
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Nutrition & Energy
The Concurrent Microdose: Sleep + Move + Eat for an Extra Year
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Nutrition & Energy
The Sugar-Free Trap: Why Heart-Healthy Sweeteners May Not Be
The method
- 01
Read the paper, not the headline.
Every piece starts from the primary study: the design, the sample, the effect size, and its limits.
- 02
Find the minimum effective dose.
The smallest change in sleep, movement, or food that the evidence actually supports.
- 03
Show the number.
Each article carries one figure from its own text, so you can see the size of the effect at a glance.
Wellness is a practice, not a performance.
We write for people who want sleep, movement, and nutrition to be quieter: more precise, less loud. The journal is the center of gravity.
About The Efficient Human