Novinky

When Arianna Huffington, founder of the Huffington Post, collapsed from exhaustion and hit her head, she realized that success without sleep is empty. From her personal crisis came the global Thrive movement, inspiring millions to treat sleep as the foundation of health, performance, and longevity.

Sleep isn’t passive. It’s the body’s most active phase of regeneration — repairing DNA, detoxifying the brain, restoring hormonal balance, and strengthening immunity. For women, its role is even greater: the female body has more fatty tissue where toxins and metabolites accumulate. When nighttime detoxification falters, it affects mood, weight, memory, and energy.

What Science Says About Sleep

1. Sleep and Hormones

Lack of sleep disrupts the balance of estrogen, progesterone, and cortisol — leading to PMS, harder perimenopause, and a higher risk of obesity.
-> Go to bed and wake up at the same time every day, even on weekends. A stable “sleep window” is the best biohack for your hormones.

2. Sleep and the Brain

A Science study describes the glymphatic system — the brain’s lymphatic network that flushes out toxins like beta-amyloid during sleep. Less sleep = higher Alzheimer’s risk.
-> 7–9 hours of quality sleep is the best dementia prevention.

3. Sleep and Metabolism

A clinical trial (Annals of Internal Medicine, 2010) found that after 5.5 hours of sleep, lost weight came mostly from muscle; after 8.5 hours, mostly from fat.
-> Adequate sleep protects muscle mass and supports fat loss.

4. Sleep and Immunity

A Sleep (2015) study showed that people sleeping under 6 hours were 4× more likely to catch a cold than those sleeping 7+ hours.
-> The simplest immune boost? Go to bed one hour earlier.

Biohacks for Better Sleep

• Expose your eyes to daylight in the morning — it resets your circadian rhythm.
• Cooler room (18–19 °C / 64–66 °F) = deeper sleep.
• Magnesium (bisglycinate 300–400 mg in the evening) calms the nervous system and deepens sleep.
• Herbal complexes with vitamins and minerals help your body transition into rest.
• Two hours before bed limit blue light or use blue-light-blocking glasses.
• Digital sunset: 60 minutes without your phone before bed.
• Micro-dose melatonin if your body struggles to wind down.

Red Light Glasses

If warm white light from your TV, phone, or streetlamp hits your eyes before sleep, you’re exposed to blue and green wavelengths that suppress melatonin production.

Ashwagandha

This adaptogenic herb helps your body manage stress, supports the reproductive system, boosts energy, and improves sleep quality.

Minus Age Melatonin

Need to switch off and fall asleep without tossing and turning? Melatonin helps tune your internal clock and gently guides you into deep, restorative sleep.

30-Day Sleep Reset

Evening Ritual (Daily)

• Consistent bedtime (± 30 min, weekends included)
• Digital sunset – 60–120 min without screens
• Magnesium bisglycinate or Food-Grown® Magnesium 300–400 mg before bed
• Ventilate and keep the room 18–19 °C (64–66 °F)
• Short ritual – herbal tea, journaling, or breathing

Morning Reset

• Natural light within 30 min of waking (outdoors or red-light panel)
• At least 20 minutes of movement in the morning
• Caffeine only after breakfast and before 2 p.m.

Weekly Boosters

• Time in nature twice a week (30 + min)
• Weekly “sleep audit” – track bedtime, caffeine, and rituals

After 30 days, repeat the reset twice more – 90 days in total. You’ll feel changes after 2–3 weeks, but three months create a lasting habit.

When You Sleep Well, Your Body Heals Itself

Sleep is the most affordable longevity technology.
If you optimize just one thing in your life, start with sleep.
Quality rest means stronger hormones, a healthier brain, balanced weight, and resilient immunity.

“Sleep isn’t a waste of time. It’s an investment in being yourself – healthy, strong, and creative.”
Victoria Deer

Scientific References

• Nedeltcheva et al., Annals of Internal Medicine, 2010
• Xie et al., Science, 2013
• Prather et al., Sleep, 2015
• Abbasi et al., Journal of Research in Medical Sciences, 2012

Endometrióza postihuje každou desátou ženu. Přesto mnoho z nás čeká na diagnózu roky – v bolestech, nejistotě a bez pochopení. Nová studie vědců z Francie a Španělska (červenec 2025) ukazuje, že odpověď může být přímo v menstruační krvi. Budoucnost diagnostiky by tak mohla být konečně méně bolestivá – a více ženská.

Když bolest není „jen součást cyklu“

Endometrióza patří mezi nejčastější a zároveň nejpodceňovanější onemocnění žen. Buňky podobné endometriu se objevují mimo dělohu – na vaječnících, močovém měchýři či střevech – a na hormonální změny reagují stejně jako děložní sliznice. Každý měsíc tedy krvácejí, aniž by mohly z těla odejít. Důsledkem jsou chronické bolesti, únava, zánět, srůsty a u části žen také neplodnost.

Mnohé z nás roky slýchají, že „to k menstruaci patří“. Cesta k diagnóze dnes často trvá 7–10 let. A definitivní potvrzení vyžaduje invazivní laparoskopii – zákrok v narkóze, po kterém se mnohé ženy rozhodují dlouho a obtížně. Právě zde přichází možný zlom.

Tento výzkum není jen o datech a technologiích. Je především o ženách, které roky hledají odpověď na svou bolest. Pokud se tato metoda osvědčí, mohla by přinést cestu k diagnóze, která bude rychlejší, šetrnější a laskavější k tělu i psychice. A to je naděje, kterou si každá z nás zaslouží.

Zdroje a odkazy

• bioRxiv (25. 7. 2025): A DNA methylation signature in menstrual blood stem cells enables non-invasive diagnosis of endometriosis (preprint).
• Souhrnné články o potenciálu diagnostiky z menstruační krve a MenSCs (popularizačně-odborné zdroje, 2025).

Upozornění: Jde o předběžné výsledky (preprint). Klinické použití vyžaduje další validace a schválení.<

Flavonoids from the apple peel improve vascular function, procyanidins reduce inflammation, and studies suggest a link between apples and a lower risk of certain cancers. What exactly do we know from the data?

The apple. At first glance, an ordinary fruit we often treat as a snack rather than a functional food. Yet science attributes it surprising power. The peel hides flavonoids, the flesh procyanidins, and many other phytochemicals that influence blood vessels, inflammation, and cellular processes. Eight scientific studies provide a clearer picture.

Heart: the strength is in the peel

A clinical trial followed thirty people with elevated cardiovascular risk. After four weeks of daily consumption of high-flavonoid apples (with peel), vascular reactivity improved — by 0.8% acutely and 0.5% after four weeks. Apples without peel, containing few flavonoids, showed no such effect (1). The peel isn’t just decoration; it’s the key to the active compounds that support vessel flexibility and a healthy heart.

Inflammation and the airways: when polyphenols breathe with us

A review study showed that proanthocyanidins from fruits — and apples are a major source — help reduce inflammation in the respiratory tract (2). These compounds modulate immune cell activity and reduce oxidative stress. It’s a good example of how complex plant polyphenols can influence not only immune responses but also lung health.

Cancer: what the data suggest

A meta-analysis of 41 studies found that people who eat apples regularly have a lower risk of lung cancer (3). The effect on breast or colorectal cancer was less consistent but still present in some study types. Laboratory research confirms that apple procyanidins can influence tumor cell growth and trigger their natural self-destruction mechanisms (4,5). In animal studies, supplementation led to a lower occurrence of precancerous lesions. Encouraging results — the apple may not be a medicine, but it’s part of a meaningful prevention mosaic.

Body vitality: joints, hair, and feminine energy

A small clinical pilot study found that powdered dried apple peel (4.25 g daily for 12 weeks) improved joint mobility and increased the body’s antioxidant capacity (6). Researchers also confirmed its ability to suppress inflammatory enzymes COX-2 and lipoxygenase. Other studies highlight procyanidin B-2 from apples, which in laboratory models supported hair follicle growth (7). Finally, a cross-sectional study among young women found that those who ate an apple every day scored higher in measures of sexual health and lubrication (8). The apple — long a symbol of vitality — now has scientific backing.

What to take away

The apple may not look like a miracle “superfood,” yet its strength lies in its simplicity. In every bite, sweetness, fiber, vitamins, and phytochemicals come together — a natural synergy the body uses as a whole, not in isolation like synthetic supplements. Its flavonoids and procyanidins work together to protect cells, help the body manage inflammation, and support proper vascular and metabolic function. It’s no wonder that since the 19th century, people in English-speaking countries have said “an apple a day keeps the doctor away” — and today’s data suggest they might have been right all along.

References:

1. Flavonoid-rich apple intervention improves endothelial function (PMC8618396)
2. Role of dietary polyphenols in lung inflammation (PubMed 29140397)
3. Apple intake and cancer risk: meta-analysis of observational studies (PubMed 15790589)
4. Apple procyanidins inhibit growth of colorectal cancer cells (PubMed 24518938)
5. Effect of apple procyanidins on colon carcinogenesis in rats (PubMed 11841365)
6. Apple peel powder and joint function pilot study (PubMed 29086478)
7. Procyanidin B-2 and hair growth via PKC modulation (PubMed 25271471)
8. Apple consumption and female sexual function (PubMed 27000627)

Testosterone is usually discussed in connection with men. But women need it too – not only for libido, but also for energy, muscle strength, confidence, and overall vitality. In the female body, testosterone is produced mainly in the ovaries and adrenal glands. Although we have less of it than men, its role is essential. Yet, we rarely talk about it – and that’s exactly why we’re focusing on it today.

Testosterone through a woman’s life

Testosterone levels in women naturally change throughout life – from almost zero in childhood, peaking in early adulthood, then gradually declining with age. These changes aren’t just numbers in a lab chart – they directly affect energy, mood, muscles, and sexuality. Understanding them means understanding your body and its signals more deeply.

• Childhood – testosterone levels are minimal
• Puberty (11–13 years) – levels begin to rise alongside estrogen, contributing to muscle growth and body hair
• Peak (20–25 years) – testosterone reaches its highest point
• After 30 – gradual decline, about 1% per year
• Menopause and beyond – testosterone is significantly lower but never drops to zero (unlike estrogen)

Testosterone during the menstrual cycle

Besides age, cyclical changes play a major role. A woman’s testosterone follows not only a lifelong curve but also monthly waves. That’s why we may feel different at the start of the cycle versus around ovulation – and many women notice that during ovulation, they have more energy, confidence, and desire for intimacy.

• Menstruation (Days 1–5) – testosterone levels are low
• Follicular phase (Days 6–12) – gradual rise
• Ovulation (Days 13–15) – peak testosterone, often linked with higher libido, energy, and confidence
• Luteal phase (Days 16–28) – levels drop again, remaining low toward the end of the cycle

What happens when testosterone is low?

Low testosterone in women isn’t just a laboratory issue – it shows up in everyday life. Fatigue, lower motivation, or slower recovery after exercise can all share a common hormonal cause. When testosterone is out of balance, the body loses part of its natural vitality and inner strength.

• chronic fatigue and low vitality,
• reduced libido,
• loss of muscle mass and weaker bones,
• mood swings, depression, or anxiety,
• slower recovery after physical exertion.

How to recognize low testosterone

Low testosterone can show up subtly – and many women mistake it for stress, tiredness, or “normal” aging. Yet these are often clear signs of hormonal imbalance.

Possible symptoms:

• chronic fatigue, weakness, low vitality,
• loss of libido and less joy in intimacy,
• loss of muscle mass and bone density,
• mood changes, irritability, depression, anxiety,
• slower recovery after physical effort,
• dry skin or brittle hair.

How to naturally support testosterone

The good news: there are simple, natural ways to support healthy testosterone levels in women – without reaching for medication right away.

• Strength and movement: regular strength training (even bodyweight exercises) helps boost testosterone and maintain muscle mass.
• Quality sleep: lack of sleep lowers testosterone production in both men and women.
• Balanced nutrition: ensure enough protein, healthy fats (olive oil, avocado, nuts), and micronutrients (zinc, vitamin D).
• Stress reduction: chronically high cortisol suppresses sex hormone production. Try yoga, breathing techniques, or mindfulness.
• Healthy weight: both obesity and extremely low body fat can disrupt testosterone balance.

Author of the article

Ilona Bittnerová

A pioneer of modern menstrual health, who introduced menstrual cups to the Czech Republic in 2006. Today, she connects women’s health with the world of e-commerce, sustainability, and education. Mother of Helenka and Zoran, passionate traveler, and cat lover (with one devoted dog).