Health Shifts

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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Foundations
Health Shift Experiments
Food & Fermentation

Glass jars of shredded cabbage, carrot sticks and radishes submerged in brine, illustrating how to ferment vegetables at home.

How to ferment vegetables: a practical beginner’s guide

Learn the basics of fermenting vegetables at home, from choosing equipment and calculating salt to keeping vegetables submerged. This beginner’s guide explains what happens inside the jar, which changes are normal and when a batch should be discarded.

Dr. Saartje Jooris

Sep 1511 min read

Illustrated bowl of mixed salad with leafy greens, cucumber, cherry tomatoes, peppers, legumes, nuts, seeds, pomegranate, marinated tofu and hummus.

Build a Salad That Actually Keeps You Full

A colourful, filling salad packed with vegetables, legumes, protein, nuts, seeds and fermented foods. Learn how to build a satisfying base and vary the ingredients without reinventing your lunch every day.

Dr. Saartje Jooris

Aug 75 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

Older woman tending vegetables in a sunlit garden with her bicycle nearby, illustrating healthspan and maintaining independence in later life.

What do you want to be able to do at age 85?

What would you still like to be able to do at 85? This article explores healthspan, functional reserve, and how the choices you make today can help preserve strength, independence, and quality of life as you age.

Dr. Saartje Jooris

Apr 218 min read