Optimize Your Health. Live Better.

Practical Health is your go-to resource for optimizing body and brain performance with data-driven strategies. From extended fasting and blood sugar control to sauna science and sleep recovery — it’s all about practical tools to help you feel better, think clearer, and live healthier.

Welcome to Practical Health: Optimize Your Body, Brain & Life

Latest Videos

Videos
What Blood Sugar Spikes Really Do to Your Body
What Blood Sugar Spikes Really Do to Your Body

Blood sugar spikes do more than cause cravings — they quietly damage your brain, metabolism, hormones, and aging process. In this post, I break down what’s really happening inside your body and how to fix it.

Extended Fasting Is Tough — 20 Practical Tips to Make It Easier
Extended Fasting Is Tough — 20 Practical Tips to Make It Easier

Struggling with extended fasting? In this video, I share 20 science-backed tips that helped me get through multiple 7-day and 9-day fasts — from preparation strategies to mindset tricks and recovery support. If you want to make fasting easier and more effective, start here.

Benefits of Extended Fasting — Why I Go Days Without Food
Benefits of Extended Fasting — Why I Go Days Without Food

Discover the science-backed benefits of extended fasting — including fat loss, improved brain function, reduced inflammation, and cellular repair. In this video, I share what actually happens when you fast for 3 to 7 days, based on research and personal experience.

Sauna Preparation: 5 Simple Steps to Maximize Health Benefits
Sauna Preparation: 5 Simple Steps to Maximize Health Benefits

Discover the essential steps to prepare for your sauna sessions effectively. Learn about optimal meal timing, hydration strategies, appropriate attire, and mindset techniques to maximize health benefits and enhance your sauna experience.

What Came Back After My 7-Day Fast (And What Didn’t)
What Came Back After My 7-Day Fast (And What Didn’t)
7 Days of Just Water - What Actually Happened to My Body 😳
7 Days of Just Water - What Actually Happened to My Body 😳
What Happens to Your Brain in a Sauna? Heat, Hormones & Happiness
What Happens to Your Brain in a Sauna? Heat, Hormones & Happiness
Blood Sugar Spikes Aren’t Just About Food 🤯 Here’s Why!
Blood Sugar Spikes Aren’t Just About Food 🤯 Here’s Why!
My 12-Month Journey to Lose 9 lbs of Fat: Challenges and Lessons Learned
My 12-Month Journey to Lose 9 lbs of Fat: Challenges and Lessons Learned
Can the Sauna Help with Weight Loss?
Can the Sauna Help with Weight Loss?

Blog

Featured
How to Break an Extended Fast 🥣 (Without Regretting It)
How to Break an Extended Fast 🥣 (Without Regretting It)

Breaking an extended fast the right way is just as important as the fast itself. Learn what to eat, what to avoid, and how to reintroduce food safely — with a simple, science-backed refeeding guide.

5 Sauna Sessions I Actually Use — And Why They’re So Different 🔥
5 Sauna Sessions I Actually Use — And Why They’re So Different 🔥

Discover 5 powerful types of sauna sessions to boost recovery, heart health, relaxation, and mental clarity. From short post-workout sessions to social and cultural sauna rituals, learn how to customize your sauna routine for maximum health benefits.

20 Fasting Tips to Make Extended Fasting Easier
20 Fasting Tips to Make Extended Fasting Easier

Extended fasting is tough — but it doesn’t have to be torture. These 20 tips will make your next multi-day fast easier, safer, and more effective.

How to Use a Sauna : 9 Elements of the Perfect Sauna Routine
How to Use a Sauna : 9 Elements of the Perfect Sauna Routine

Want to get the full health benefits of using a sauna? This guide breaks down the 9 essential elements of the perfect sauna routine — from prep to recovery.