The Cold Plunge Question: When Stress Becomes Adaptation
Cold exposure is genuinely effective — except when it isn’t. The hormetic stress principle, the timing trap, and when to skip the plunge.
Breathwork for Performance: A Practitioner’s Primer
Strip the woo and you’re left with a clinically validated nervous-system tool. Three protocols that produce measurable changes in 90 seconds.
Mobility Before Strength: Rebuilding Your Movement Foundation
Your range of motion is the rate-limiter for everything else. Loading dysfunction just compounds the problem. Here’s where to start.
Sleep Architecture: Why 7 Quality Hours Beat 9 Mediocre Ones
Forget the eight-hour rule. The variables that actually predict recovery are different — and more controllable than total time in bed.
The Recovery Stack: 5 Practices That Actually Move the Needle
Recovery isn’t passive. It’s where the adaptation happens, and most people get it wrong. Five evidence-based practices that compound over time.
Coming soon
This is Sanva, a brand new site by Tomek N that's just getting started. Things will be up and running here shortly, but you can subscribe in the meantime if you'd like to stay up to date and receive emails when new content is published!