Cold plunges. Sauna selfies. "Mental toughness" ice tubs in every gym. Temperature training is having a moment and like most wellness trends, the hype is running a little ahead of the data. This newsletter breaks down what we actually know about: Heat (sauna, heat acclimation) Cold (cold plunges, ice baths, cold showers) “Stress inoculation,” hormesis, and the HPA axis Who should do it, how often, and how to do it safely What really translates to resilience and performance

Stop Chasing Flow - It's a Byproduct, Not the Plan “Flow” gets romanticized as the only route to peak performance. Reality check: when the stakes are high, most great performances feel effortful, deliberate, and gritty. That’s a CLUTCH STATE...not effortless bliss. Flow can happen, but you don’t manufacture it; you set conditions for good execution and sometimes flow shows up. What the research actually says Flow ≠ effortless. Csikszentmihalyi described flow as intense absor

How Mental Skills Can Improve Your Golf Game (Yes, Even the Saturday One) Let’s be honest, golf brings out everyone’s inner perfectionist. You ’re there for “fun,” yet suddenly you’re tracking your handicap like it’s your quarterly revenue report, practicing putts between Zoom calls, and trying to “breathe through the frustration” after your drive slices into another dimension. Here’s the truth: your swing mechanics aren’t the only thing standing between you and consistency.

When elite athletes prepare for high-stakes moments, they don’t just train their bodies, they train their nervous systems. One of the most powerful tools for doing that is resonance frequency breathing (RFB):  a scientifically validated method that syncs heart, breath, and brain to improve focus, stress tolerance, and recovery. This week’s challenge: commit to 7 days of resonance frequency breathing and track how your physiology - and performance mindset - begin to shift. Wh

The hidden nerve that shifts you from fight-or-flight to rest-and-digest. Why It Matters Every high performer knows the stress of competition, deadlines, and pressure. What most don’t realize is that your vagus nerve,  the body’s longest cranial nerve, may be the key to controlling how you recover, adapt, and perform. This nerve regulates heart rate, breathing, and digestion, acting like a switchboard between stress (sympathetic) and recovery (parasympathetic) states. The Sc

Does Your Whoop/Oura/Apple Watch/etc. help - or hijak - your performance? Wearables are everywhere, and each brand claims to give you the inside edge: Whoop markets itself as the gold standard for recovery and strain , offering readiness scores that claim to tell you when to push and when to rest. Oura Ring emphasizes sleep tracking and circadian readiness , promising detailed nightly sleep stage breakdowns and readiness insights in a sleek design. Garmin and Polar highlig

Sleep is the ultimate performance enhancer. Whether you're an elite athlete, a business executive, or anyone striving to reach their...

Whether you’re an athlete striving for peak performance, a business executive navigating high-stakes decisions, a coach leading a team,...

Whether you're an athlete, coach, or business executive, you've likely experienced the impact of body language. 50-75% of our...