The RenewalI read the studies, test the promising ones on myself, and every article hands you one tool you can use tonight. Sleep, nutrition, longevity, exercise. Free, with no ads and nothing for sale.
About 18,000 readers. Forty-seven articles. Every one of them free.
Forty-seven articles is a lot to walk into cold. Answer five questions and I will send you straight to the one that fits what you are dealing with, and tell you why it fits.
Take the quiz About a minute. No email needed to see your answer.
Or pick whatever sounds like you.
The people who need this most are usually the people least able to pay for it, which is the whole reason there is no paid tier here, no ad has ever run, and nothing on this site is for sale.
It also means nobody pays me to recommend anything. When I tell you a popular protein bar is soy isolate and three sweeteners in a nice wrapper, there is no sponsor on the other end of that sentence waiting to be kept happy.
One question, researched properly, tested on me, then boiled down to a single tool you can put in your kit. Three that readers still email me about:
I bought every bar at Whole Foods and judged each one on what was inside it instead of the number printed largest on the front.
The tool: when researchers tested commercial protein bars, the protein a body could use came out at 33 to 62 percent of the label. Check the protein source before the protein number.
I spent a month counting every different plant I ate instead of counting calories. Week one was embarrassing, at eleven.
The tool: aim for 30 different plants a week. People who hit that carry measurably different gut bacteria than people who eat ten, and herbs, spices, nuts and seeds all count.
Apple Watch, Whoop and Oura, all on the same arm for a year, which looked as stupid as it sounds.
The tool: which tracker you pick matters less than people argue about. Nike looked at 1.2 million runners and found the number to beat is five. Log five runs and you almost never stop.
Everything I published between May 2024 and February 2026. Search it by word, or filter it by topic.
I am the founder and writer of The Renewal, and the founder of Circadian, a pillow company. I started this because I was tired all the time and wanted to know why. The answer kept coming back to sleep. Light in the morning, the wrong bulbs at night, an alarm that dumps cortisol into you at six, and what your head rests on for a third of your life.
One issue asked readers to reply if they wanted a pillow made properly. Three hundred people did, and that turned into Circadian, which is now my job. The newsletter stayed separate and stayed free. I write it as a guy who reads studies too late at night, not as a brand.
You get one email whenever I have something worth sending, and you can unsubscribe in one click without me chasing you about it.