personal transformation through self-experimentation
A simple system for using caffeine as an amplifier—not a baseline Most people don’t realize they’re dependent on caffeine. Around 80–90% of adults in the U.S. consume caffeine every day. It works—it gives you energy, focus, and helps you get through your day. But over time, it quietly shifts from something you use into something [ ] The post Caffeine Works Better When You Don’t Use It Every Day…
In 2018, I wrote about using personal health data to generate self-knowledge. Back then, just visualizing my steps and sleep trends was insightful. But in 2025, with the power of GPT-4 and tools like Make, we can go far beyond dashboards. Today, I use a GPT-powered agent that interprets my wearable data daily and gives [ ] The post From Wearables to Wisdom: Building a Health Coach Agent with GPT…
Sounds like somebody’s got a case of the Mondays!-Office Space Ever find yourself staring blankly at your to-do list on a Monday morning, wondering where you’ll find the motivation to start your day? You’re not alone. It s not always easy to get energized to start the workday, and even more so to maintain high energy [ ] The post Boost Your Workday Energy: 3 Unconventional Practices That Actually…
Did you know that over 90% of adults worldwide consume caffeine daily, making it the most widely used psychoactive substance? Despite its popularity, many people aren t aware of how caffeine might be affecting their well-being. For years, caffeine was a big part of my daily life, from childhood sneaks of coffee to grown-up rituals of [ ] The post I Quit Caffeine for Three Months, Here’s What…
When any real progress is made, we unlearn and learn anew what we thought we knew before. —Henry David Thoreau We’ve been conditioned by the food industry to believe that fasting will make us underperform. For example, Snickers labeled their candy bars with words such as sleepy, grouchy, and impatient. And we’re bombarded with messages [ ] The post Will Intermittent Fasting While Working Make Me…
I’m excited to announce the release of my book, Transformational Fasting: Reconnect with Yourself, Get Healthy, and Find Your Purpose, in both print and eBook format. To learn more, sign up for free sample chapters of the book at TransformationalFasting.Com or you can go directly to Amazon and other online book retailers to purchase it. [ ] The post Q A with Author Derek Ralston About His Latest…
Intermittent fasting is popular for a reason—it works. Not only does it work, but it’s easy to incorporate into your daily work routine. One of the easiest ways to do it is by skipping breakfast. You start your day without eating, and instead, enjoy your favorite noncaloric beverage. Let’s say you finished dinner at 7:00 [ ] The post Why I Skip Breakfast Each Workday: The Benefits of Intermittent…
This blog post is an excerpt from my latest book, Transformational Fasting: Reconnect with Yourself, Get Healthy, and Find Your Purpose. What the eyes are for the outer world, fasts are for the inner. —Mahatma Gandhi Intermittent fasting is popular for a reason—it works. Skipping breakfast gives you more focus and energy and makes you [ ] The post Transformational Fasting: Reconnect with Yourself,…
Nov 2024 Update: I wrote this post back on 2021, and during that time, I increased my daily step count (and speed) too fast, and I later injured my foot, which was a big setback. I could’ve prevented this if I went in slower, here are some tips: It can take several months for your [ ] The post So I Tried a Treadmill Desk appeared first on Derek Ralston .
When COVID-19 forced most office workers into working from home, no one could have predicted how long it would last. Six months later, here we are, many of us still working remotely for the foreseeable future. If you’re like me, the pandemic threw a wrench into your healthy practices. Pre-COVID-19, to stay healthy and manage [ ] The post Three WFH Practices for Managing Stress During the Pandemic…