the journal

Routine matters.

Short, useful reads on hydration, recovery and everyday performance. First issues are in the works.

HydrationRecoverySkin & hairRoutines
Sweat takes more than water. Here's what to put back.
Hydration

Sweat takes more than water. Here's what to put back.

An hour of hard training can cost you a litre of sweat — and with it sodium, potassium, chloride and magnesium. Plain water dilutes what's left, which is why the post-gym headache exists.

Keep reading +

The fix is boring and effective: put the four back in roughly the ratio you lose them. One total:e sachet carries sodium 915 mg, potassium 228 mg, chloride 834 mg and magnesium 96 mg — printed on the pack — in 500 ml of water, with zero sugar. Sip it after anything that soaked a t-shirt: the gym, a turf game, a highway drive in May, a late night. Hydration is a routine, not a rescue.

4 min read · total:routine team
Topical magnesium, explained without the lab coat.
Recovery

Topical magnesium, explained without the lab coat.

Magnesium is the mineral your muscles lean on to relax after they contract. A topical spray takes it straight to the spot that's complaining — no pills, no grease.

Keep reading +

The routine: 4–6 sprays on the muscle that hurts, rubbed in for 60 seconds, after training or before bed. MSM and botanicals like eucalyptus and peppermint give the warm-cool finish you feel immediately; a mild tingle on the first uses is normal with topical magnesium. It supports everyday muscle recovery — it isn't a medicine, and consistency beats intensity.

5 min read · total:routine team
Ceramides: why barrier-first beats brightness-first.Coming soon
Skin & hair

Ceramides: why barrier-first beats brightness-first.

4 min read
The 60-second rule: why tiny routines beat big resolutions.Coming soon
Routines

The 60-second rule: why tiny routines beat big resolutions.

3 min read

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