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Research-backed guides on movement, stretching, and breathwork. No fluff. Just the minimum effective dose.

Guides

How Long Should You Stretch?
The minimum effective dose for flexibility, backed by research, not gym lore.
Best Morning Mobility Routine
Under 10 minutes. No equipment. Every exercise timed to its minimum effective dose.
Breathwork for Sleep
5 science-backed protocols for falling asleep faster.
Bodyweight Training With No Equipment
Research shows 15-20 minutes builds real strength. Here's the minimum effective dose.
Why Less Exercise Is More
The science of minimum effective dose: what the research actually says about how little you need.

Explore more

Exercise Library
55 exercises with minimum effective doses
Shift Breathwork
5 protocols for shifting nervous system state