PS The Goods® - Our Articles + Blogs
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Is "adaptogens 2.0" backed by real research, or just ashwagandha's reputation?
Multiple independent meta-analyses of randomized controlled trials support ashwagandha specifically for reductions in perceived stress and, in several pooled analyses, serum cortisol.† But "adaptogens 2.0" content often lumps ashwagandha in with rhodiola, mushrooms, and other botanicals as if they all share that same depth of evidence, and most of them simply don't have it yet.
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Is HIIT working against your recovery and immunity?
A single hard workout isn't the problem. Research shows 40 minutes of acute high-intensity exercise significantly raises cortisol, while a brief 5-minute sprint does not, meaning duration and intensity both matter to the size of a normal, healthy cortisol response.† The real concern is chronic, unrelenting cortisol exposure without adequate recovery between sessions, which is a different finding entirely from "never do HIIT."
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Does breathwork actually change your nervous system?
A randomized controlled study found that resonance breathing, roughly 4.5 to 7 breaths per minute, increased heart rate variability (HRV) and reduced perceived stress after four weeks of daily practice.† HRV is a physiological marker of parasympathetic, "rest and digest," nervous system activity, which means this is a real, measurable shift, not just a subjective feeling of calm.
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Why do women need more choline than they're getting?
A controlled feeding study found that estrogen status changes how much choline the body needs, with postmenopausal women requiring more dietary choline than premenopausal women.† Most women fall short of recommended choline intake to begin with, and that gap widens as estrogen shifts across life stages, from preconception through pregnancy and beyond.
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Do minerals matter more than a multivitamin for stress support?
For stress specifically, targeted minerals like magnesium have a more direct, documented mechanism than a generic multivitamin does.† Magnesium plays a role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the system that governs your stress response, and low magnesium status has been associated with heightened stress and anxiety-related outcomes in the research literature.
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Why does a low-protein breakfast set up an afternoon crash?
A higher-protein, higher-fiber breakfast produces a lower blood sugar and insulin spike than a lower-protein, lower-fiber one, according to a randomized controlled crossover trial.† Protein and fiber slow gastric emptying and blunt the glucose spike from a meal, which is a well-supported, mechanistic finding, independent of what phase of your cycle you're in.
