THE JOURNAL
Articles from Hanna and Selina, built on the research behind PRYME.
See the research behind PRYME51 articles
You don't need an hour of intense breathwork. Five soft minutes a day works. Here's my simple daily menu (sigh for calm, 4 in and 6 out for HRV), why slower beats bigger, and what to expect from your overnight number.
ReadEven a "normal" amount of alcohol hits differently in perimenopause: 3 am wake-ups, hangxiety, hot flashes and a middle that won't budge. Here's what the research says, and why the benefits of leaving it out stack up every month.
ReadA blood sugar spike is a fast, high rise after eating followed by a drop, and in perimenopause insulin resistance climbs faster than at any other time in midlife. Here's what that means, why the scale won't warn you, and the simple habits that calm the curve.
ReadCollagen doesn't count toward your muscle-building protein: in older women, whey built muscle and collagen didn't. Here's what does count, why leucine is the switch, and how to spot a real protein food in five seconds.
ReadEveryone's blaming their workouts for "high cortisol" and belly fat. The research says a workout is a short wave, and the pattern that hurts is cortisol that never switches off at night. Here's what that means and what to do about it.
ReadYou don't need to weigh your food to eat well. The balanced plate and your own hand give you a quick, repeatable way to build meals that keep you full and support your goals, at home or anywhere else.
Read"Healthy" is how a food is sold. Macros are what it actually gives your body. Here's how to spot health halo foods, what really makes something a protein source, why whole food carbs come first, and a 30-second label check.
ReadProtein and fibre are the two things almost everyone is short on, and you can fix both with one habit. Here's the Power Pair formula, the best lean proteins and fibre boosters, and real meals with the numbers to go with them.
ReadClinical hypnosis is focused attention that makes you more open to helpful suggestion, and you're awake and in control the whole time. Here's what brain imaging and trials show, where the evidence is strongest, and why it works best as a daily practice.
ReadEat four protein meals a day, 30 to 40 g each, with nothing in between, because muscle building switches on after a proper dose and then needs a break. Here's the research on meal timing, breakfast, eating before training and why late eating costs you.
ReadMost women need about 2.7 litres of water a day from all drinks and food, and thirst plus pale-yellow urine are good guides. Here's when electrolytes help, how to drink for HYROX and long sessions, and why over-drinking is the real danger.
ReadMost diets work for a few weeks and then life gets in the way. Here's the habit-based approach I coach instead: what food actually does, the meal-by-meal method, and how to eat for muscle, bones and energy for decades.
ReadAt a restaurant, start with 1.5 to 2 palms of protein, add veg, then the starch that fits the time of day. Here's how to order, log, travel and handle parties and holidays without losing your rhythm, or your mind.
ReadOne meal out will never make or break your results. Here's the simple three-pick system I teach for ordering anywhere, where the hidden extras hide, what to order at nine common restaurant types, and a one-page cheat sheet to save.
ReadAim for at least 25 g of fibre a day, and get most of it from 1 to 2 fists of veg at every meal. Here's why that number, how to build up without the bloat, and the cold-rice and fermented-food tricks worth adding.
ReadForget the 21-day myth. Real-world research puts habit formation at a median of 66 days, and missing one day doesn't undo it. Here's what actually makes habits stick, from Stanford's mindset research to identity, tiny habits and the subconscious.
ReadYour tracker is a useful tool and a terrible boss. Here's what the research says about HRV, resting heart rate, sleep stages, calorie burn and body scans, and how to use the numbers without letting them run your day.
ReadThe end of a diet is the risky part, because the structure disappears all at once. Here's how to step your calories up slowly, why the scale may rise a little (and why it isn't fat), and the light habits that help you keep what you built.
ReadBetter sleep mostly comes down to a handful of levers: light, timing, caffeine, alcohol, temperature and food. Here's what the research says about each one, why 3 am waking happens, and why you should skip a workout before you skip sleep.
ReadHYROX looks like a fitness race. Look closer and it's close to a checklist of what predicts how long and how well you live. Here's how each station maps to the research, and why life always beats the podium.
ReadMost men don't get a sudden "andropause". Testosterone drifts down slowly, and the biggest levers are ones you already control. Here's what the research says about sleep, body fat, alcohol, heart risk and TRT after 40.
ReadSore after leg day, or actually hurt? Here's the simple way to tell normal muscle soreness from warning signs, why deload weeks are where results show up, and what a real recovery day looks like.
ReadThe Norwegian 4x4 is four hard 4-minute rounds with 3 easy minutes between, developed by heart researchers in Norway. It is not the same thing as the elite "Norwegian method". Here's what the studies show, how hard is hard, and how to fit it into a week where you also lift heavy.
ReadYou walk, you eat right, you do the work, and the middle still got softer. This is the complete perimenopause training guide: what changed in your body, how to lift and build your engine, how to eat, and why your head is part of the plan.
ReadPerimenopause belly fat isn't laziness and it isn't "just age". As estrogen falls, insulin resistance climbs faster than at any other time in midlife and fat shifts to your belly. Here's the research, and what actually moves it.
ReadAfter 40 you lose power about three times faster than muscle, and in a large 2025 study power predicted survival when strength didn't. Here's why I want you jumping, throwing and lifting heavy, and what the bone research actually shows.
ReadSomebody on the internet told you women over 45 should cut back on cardio. The research says the exact opposite. Here's what the big studies show, why cardio doesn't wreck your cortisol, and why Zone 2 is your base, not your magic.
ReadCycle syncing is everywhere online. The research doesn't back it. Here's what the big reviews found, why how you feel is still real, and how to use readiness instead of a calendar to decide whether to go hard or ease off.
ReadUltra-processed food is factory-made from ingredients you'd never find in a kitchen, and in a controlled trial people ate about 500 calories a day more on it without trying. Here's what counts, what doesn't, and why I lean clean in perimenopause.
ReadIf you train hard and still aren't seeing it, protein is usually the missing piece. Here's what 140 g a day actually looks like on a normal day, the four anchors that get you there, and the three habits that quietly keep people short.
ReadMacros are the three nutrients that make up almost every calorie you eat. This beginner's guide explains what they are, how to sort a food into protein, carb or fat, and how to log your food so the numbers actually match real life.
ReadNSDR, or non-sleep deep rest, is Andrew Huberman's term for lying down and following a voice through breath and a body scan into deep rest without falling asleep. Here's what's solid, what's early, how it differs from hypnosis, and when to use it.
ReadFor most people after 40, creatine (3 to 5 g a day when lifting) is the one supplement with strong evidence behind it, and everything else comes after food, sleep and training. Here's what the research says on vitamin D, magnesium, omega-3, berberine and more.
ReadIf you sweat through class after class and still look the same, you're not lazy. Your effort is going into the wrong places. Here are the five most common reasons hard work stops paying off, and the fixes I use with the people I coach.
ReadYoga nidra, or "yogic sleep", is a guided practice where you set an intention, scan your body and follow your breath into deep rest. The research is small but consistent. Here's where it comes from, what it does, and how to use it at bedtime and at 3 am.
ReadThe rulebook contains no statistics. It contains something more useful: the structure of a sport that assumes people keep racing into their eighties. Pair that with the first peer-reviewed HYROX study and the masters physiology literature, and a clear training picture appears, including how to measure progress when the finish time is not the point.
ReadThe UK Biobank tracked over 70,000 adults. The people in the top tier for both cardio fitness and grip strength had 47% lower all-cause mortality than the bottom tier. Not either one. Both.
Read122,000 adults, treadmill tested. The least fit group carried five times the risk of death compared to the highly fit. That is a bigger gap than any single disease category in the study.
ReadMost people over 40 are not losing ground because they eat too little protein overall. They are eating it in the wrong shape: one meal carrying the whole number, with long gaps either side.
ReadA meta-analysis of 58 studies backs this, not one wellness blog's opinion. HRV is not a mysterious wearable number. It responds to input the same way a muscle does.
ReadClinical hypnosis is one of the most researched and least understood tools in sports performance. Twenty years of controlled trials show meaningful effects on strength expression, pain tolerance, and pacing. Here is what it is, what it is not, and how to actually use it.
ReadThe interference effect is real. Done wrong, adding endurance to a strength program cancels strength gains. Done right, it stacks. Here is how to actually run into your training week without shrinking.
ReadPerimenopause changes how your body responds to training, protein, and recovery. Almost nothing you read online reflects that, because most fitness content is written for 25-year-old bodies. Here is what changes, what does not, and how to train through it.
ReadVO2 max is not just a number on your fitness tracker. It is the single strongest predictor of all-cause mortality after 40, and it is trainable in your 40s, 50s, and 60s. Most women never train it because nobody ever wrote it into their week. Here is exactly how.
ReadMost first-time Hyrox athletes underestimate the running and overestimate the strength work. The plan that gets you to the line ready is not a bigger version of your gym routine. It is a periodised block with a specific ratio of run to strength to station work.
ReadThe old advice was to slow down. The current evidence says the opposite. Lifting heavy, sprinting, jumping, and eating enough protein is the single most protective thing a woman in perimenopause can do. Here are the non-negotiables, with the science underneath each one.
ReadHypnosis has an image problem. Most people imagine a stage show. The clinical literature describes something very different: a focused attention state that reliably lowers perceived exertion, sharpens motor rehearsal, and shortens the return to baseline after hard efforts. Here is how it works, and how we use it in this program.
ReadThe community at your gym is not something you replace with an app. But the class programming was not built to get you to a Hyrox podium, and pretending it was is why so many members show up to race day undercooked. Here is the honest playbook for stacking both.
ReadThe average Hyrox finisher is not a 25-year-old CrossFitter. It is a woman in her forties who decided her body was not done yet. If you are between 38 and 60, hybrid racing is not the wrong sport for your age. It is the right one.
ReadMost macro advice on the internet was written for men in their twenties, for women trying to shrink, or for bodybuilders. None of that is you. Here are the numbers for a woman training hybrid, with the science underneath each one.
ReadHybrid training is not cardio and it is not lifting. It is both, in the same week, sometimes in the same session. That has real fueling implications, and most women who come to hybrid from group fitness are eating like they are still in a bootcamp class. Here is the reset.
Read