Health Shifts

Health is shaped by countless small habits that interact over time. Nutrition, movement, sleep, stress, mindset, relationships, our environment—each plays a role, and together they influence how we feel, function and age.

Health Shifts is a curated collection of evidence-based articles exploring these many foundations of health. My goal is not only to share what the science tells us, but also why it matters and how you can translate that knowledge into meaningful, sustainable changes in everyday life.

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Health Shift Experiments

Small, practical changes you can apply in everyday life. Each Health Shift turns evidence into a focused habit, experiment or action to help you support your health.

Illustration of a woman pausing before reaching for her smartphone, encouraging a mindful moment before picking up the phone.

Experiment #10: Pause Before You Pick Up Your Phone

Before you reach for your phone, pause for a few seconds and check in with yourself. A simple experiment to notice what is driving the habit before you act on it.

Dr. Saartje Jooris

3 days ago1 min read

Illustration of a woman walking outdoors without distractions, noticing her breathing, footsteps, sounds and surroundings.

Experiment #9: Walk Without Distraction

Try a ten-minute walk without music, podcasts or scrolling. Notice your breathing, movement and surroundings, and see what changes when you walk without distraction.

Dr. Saartje Jooris

Aug 111 min read

Woman sits calmly with her eyes closed while a warm golden light moves upward from her feet to her head, illustrating a five-minute body scan. A small timer reads “5 minutes.”

Experiment #8: The 5-Minute Body Scan

Take five minutes each day to notice what is happening in your body. This simple body scan helps you become more aware of physical sensations and recognise signals such as tension, fatigue and discomfort.

Dr. Saartje Jooris

Aug 42 min read

Illustrated banner for Health Shift Experiment 7 showing a woman rediscovering her love of drawing. Surrounded by coloured pencils, childhood keepsakes and favourite books, she quietly sketches at a table in a warm, nostalgic room. The image represents reconnecting with activities that once brought joy as a child.

Experiment #7: Rediscover Something You Loved as a Child

What did you love doing before life became so busy? In this Health Shift Experiment, you'll reconnect with a childhood hobby or interest—not to become better at it, but simply to experience the joy of doing it again.

Dr. Saartje Jooris

Jul 211 min read

Illustrated banner for Health Shift Experiment 6 showing a woman enjoying a board game in a cozy, softly lit living room. The scene encourages making time for play and leisure without focusing on productivity.

Experiment #6: Do Something Without Trying to Be Productive

Not everything you do has to improve your health, build a skill or achieve a goal. In this Health Shift Experiment, you'll set aside time to simply play, create or relax—without trying to be productive—and rediscover the value of doing something just because you enjoy it.

Dr. Saartje Jooris

Jul 141 min read

Illustrated banner for Health Shift Experiment 5 showing a young man relaxing in a comfortable chair while reading a book and holding a mug in a bright, peaceful room. The image represents making time for yourself through quiet, restorative moments without the pressure to be productive.

Experiment #5: Make Time for Yourself

Make time for yourself with this practical Health Shift Experiment. Choose a realistic amount of time to recharge, protect it in your schedule and notice how it affects your energy, mood and patience.

Dr. Saartje Jooris

Jul 72 min read

Illustrated banner for Health Shift Experiment 4 showing a woman in a traditional Mexican embroidered blouse reading a book in bed under warm, dim red evening light. A red bedside lamp and darkened room create a calm bedtime atmosphere, illustrating the habit of avoiding bright light during the hour before sleep. The title "No Bright Light 1 Hour Before Bed" appears alongside the branding thehealthshift.org.

Experiment #4: One Hour Without Bright Light Before Bed

Light is one of the strongest signals your brain uses to regulate sleep. In this Health Shift Experiment, you'll reduce bright light during the hour before bed and discover how a calmer evening environment may help you fall asleep more easily and support your natural body clock.

Dr. Saartje Jooris

Jun 232 min read

Illustrated banner for Health Shift Experiment 3 showing a woman enjoying a healthy meal at a bright kitchen table. A clock and simple meal-time reminders emphasize the importance of eating at regular times to support the body's natural daily rhythm. The title "Eating at Regular Times" appears alongside the branding thehealthshift.org.

Experiment #3: Eat Your Meals at Roughly the Same Time

Eating at roughly the same times each day can help support your body’s natural daily rhythms. This simple experiment invites you to create a more regular meal pattern and notice what changes in your hunger, energy and eating habits.

Dr. Saartje Jooris

Jun 162 min read

Illustration of a man waking and stretching in bed at 7:00 in the morning, showing how waking at the same time each day can help regulate the body clock.

Experiment #2: Wake Up at the Same Time for 21 Days

A consistent wake-up time is one of the simplest ways to support your body's internal clock. In this Health Shift Experiment, you'll challenge yourself to wake up at the same time every day and discover how a regular rhythm can improve your sleep, energy and overall wellbeing.

Dr. Saartje Jooris

Jun 22 min read

Woman eating a healthy breakfast outdoors in bright morning light, illustrating how morning daylight can support the body’s circadian rhythm.

Experiment #1: Why Morning Light Matters

Morning light helps set your circadian rhythm, supports alertness during the day and influences when you feel sleepy in the evening. Discover how indoor light compares with outdoor daylight, what to do during dark winter mornings and how to test this habit for yourself over the coming week.

Dr. Saartje Jooris

May 265 min read