CIRCADIAN SCIENCE | LIFESTYLE MEDICINE
How we live shapes our health.
Isn’t it time we design for it?
Circadian science and lifestyle medicine applied to places, programs, and routines that shape human health.
Harvard Certified in Higher Education
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MSc Integrative Health
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dipACLM (candidate)
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Certified Sleep Science Coach
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Harvard Certified in Higher Education - MSc Integrative Health - dipACLM (candidate) - Certified Sleep Science Coach -
Consulting, program design, and education for healthier places, stronger patient support, and sustainable changes to everyday life.
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For Programs & Places
Bringing circadian and lifestyle science into the design of spaces, schedules, and experiences.
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For Clinics
Equipping patients and clinical teams with practical circadian and lifestyle medicine education.
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For Individuals
Understanding how sleep, daily rhythms, and lifestyle shape your health, and where to begin.
WHY WORK WITH MEHealth connects to your environment. Let’s make it seamless.
Science that informs design
Harvard teaching certification, dual master's degrees, and board certification in lifestyle medicine. Fifteen years translating complex science into practical understanding.
Biological timing as a
core variable
My work explores how biological timing is the system that decides when your body digests, repairs, and handles stress. It underpins every other pillar of lifestyle medicine.
Consider the whole system in view
Health depends on how biology, behavior, and surroundings interact. A background in systems and resilience helps identify where those connections can work better.
Healthy choices become easier when the conditions support them. That’s where the work begins.
THE APPROACHThe Pillars of Lifestyle Medicine
The six pillars provide a foundation for understanding how daily life supports health. My approach considers how motivational, behavioral, timing, and environmental principles work together, and what helps people put behavior into practice, from personal routines to the design of spaces.
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![A market display with various fresh vegetables including apples, eggplants, peppers, turnips, and lettuce.]()
PILLAR 1: NUTRITION
The body processes food differently across the day. Meal timing is part of the metabolic picture alongside food quality and quantity. Trials of time-restricted eating show improvements in glucose regulation, making meal schedules a meaningful part of program design.
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![A satin silver eye mask resting on a crumpled white bedsheet.]()
PILLAR 2: SLEEP
Hours slept tell only part of the story. In a study of more than 60,000 adults, sleep regularity predicted mortality risk more strongly than duration. Schedules that protect consistent sleep and wake times deserve attention alongside sleep itself.
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![Close-up of a woman running in teal athletic wear]()
PILLAR 3: EXERCISE
Exercise is also a timing signal. Its effects on biological rhythms and sleep depend on when and how intensely we move. That makes activity scheduling a design consideration with individual rhythms and recovery informing the plan, rather than one universal “best time.”
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![A woman with closed eyes receiving a massage on her face, neck, and shoulder from multiple hands.]()
PILLAR 4: STRESS MANAGEMENT
Recovery deserves space on the schedule. In a randomized trial, five minutes of daily structured breathing improved mood and reduced anxiety. The practical opportunity is to build repeatable recovery into daily experiences; the best biological time remains an open research question.
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![A person's hand holding a glass of red wine against a plain beige wall, casting a shadow of the glass on the wall.]()
PILLAR 5: SUBSTANCES
What keeps us alert or helps us unwind can reshape the night. Caffeine blocks sleep-pressure signals; falling nicotine levels can trigger overnight withdrawal and awakenings in dependent users; evening alcohol can suppress REM sleep. Dose, timing, and dependence all matter.
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![People sitting at a dining table with various dishes, drinks, and utensils, seen from an overhead perspective.]()
PILLAR 6: SOCIAL CONNECTION
Connection belongs in the health equation. The U.S. Surgeon General’s 2023 advisory compared the premature-death risk associated with inadequate social connection to smoking up to 15 cigarettes a day. That makes opportunities for belonging a meaningful consideration in how we design places and daily life.
Leading a new approach to human health and systems
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With dual master’s degrees in Integrative Health and Disaster Science, I am trained to understand how systems break down and to identify what drives that breakdown. As an active member of the Society for Research on Biological Rhythms (SRBR) and the International Board of Lifestyle Medicine, my education remains relevant and evidence-based
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Harvard-certified in higher education teaching, I design learning experiences that help people understand their own biology so they can make informed, independent decisions about their health.
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With over 15 years in systems strategy and program development, I build approaches that work in the real world, aligning science with how people actually live.
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BA-educated in clear, science-supported communication, I translate complex research into precise, accessible, usable language without oversimplifying the science.
The science behind the work.
Explore how biology, behavior, and the conditions of everyday life shape our health.
True health can co-exist with modern life.
The gap between knowing and doing.
