The Well
Your bi-weekly guide to building wellness programs that work. Discover how a holistic approach can help your community thrive.
Insights from industry experts to help you build wellness programs that actually work.
The Well
Elevate Your Health™ with science-backed practices, expert insights, and mindful rituals.
Cold Plunge vs. Cold Shower: Which is Better for Recovery?
The Breathwork Routine That Replaces Your Morning Workout
Can breathing really replace a workout? Science says yes. Dr. Rob Williams' resilience breathing routine—30-40 quick breaths, breath retention, recovery—triggers catecholamines just like intense exercise. Pair it with cold exposure for a complete 15-minute neurochemical reset when the gym isn't happening.
4 Types of Breathwork and When to Use Each One
Not all breathwork is created equal. Dr. Rob Williams breaks down the "quiver of arrows" framework—four distinct breathing techniques for different situations. Learn when to use coherence breathing for stress, resilience breathing for energy, and breath holds for mental discipline. Match the right arrow to your target.
The 72-Hour Extended Fast: Advanced Recovery for High-Performers
You don't need to optimize everything to live longer. Warner Jenkins tested the extremes and found one practice worth doing: extended fasting. Discover how strategic 24-72 hour fasts deliver powerful benefits like autophagy, inflammation reduction, and metabolic reset—all without overhauling your lifestyle.
The 3 Health Metrics That Actually Matter
Your Apple Watch tracks 47 metrics. Your Oura ring adds 12 more. But which ones actually matter? Nordic Wave CEO Warner Jenkins went from obsessive stat-tracker to simplicity advocate. He reveals the 3 essential health metrics worth monitoring—and the trendy ones you can ignore.
The Intentional Cold Plunge Protocol: How Long, How Often, and How to Do It Right