Welcome to Insights, where we dive deep into topics around performance, nutrition, wellness, and holistic health. Whether you’re looking to improve your fitness or find balance in your everyday life, our posts offer practical tips, science-backed advice, and strategies to help you thrive.”
Every article here connects to one of the 7 phases of The Optimise Method™
Start where you are. Move step by step.
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Recovery & Sleep
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Nutrition & Gut Health
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Mindset & Resilience
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Training & Movement
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Performance & Longevity
Topic: Lack of sleep vs. caffeine
A strong coffee might make you feel sharper, but it won’t help you think better. In this article, Jonathan Nardinochi unpacks new research showing that sleep—not caffeine—is key for clear thinking, impulse control, and emotional resilience.
Find your ideal sleep schedule
Good sleep starts with a good schedule. If you’re constantly tired and feel like nothing helps, it might be time to rethink when—not just how—you sleep. This article walks you through how to find a sleep routine that fits your life, boosts your energy, and sets you up for better health and performance.
Sleep and Stress: How They Impact Your Fitness Progress
Sleep and stress aren’t just side notes to your fitness—they’re central to your results. Poor sleep and chronic stress can stall recovery, slow muscle growth, and limit fat loss. This article breaks down how sleep and stress impact your performance and offers practical tips to get them under control so you can make real progress
Why Recovery Is More Than Just Rest: Key Strategies for Better Results
Recovery is more than just taking a break. From active recovery and quality sleep to stress management and nutrition, here’s how to build a smarter recovery strategy that improves performance and prevents burnout
Why Rest Days Are Crucial for Your Fitness and Well-Being
Think rest days are lazy days? Think again. Skipping recovery time could be the very thing holding back your progress—and increasing your risk of burnout or injury. In this article, Jonathan breaks down why structured rest is essential for muscle growth, mental resilience, injury prevention, and long-term performance
The Science of Habit Formation: Small Changes, Big Results
Why do most big lifestyle changes fail? Because real transformation comes from small, consistent habits. Learn how to build lasting routines using proven strategies from behavioural science