Recovery & Resilience

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Bouncing back and building resilience, from training loads to everyday stress.

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Why Chronic Inflammation Makes You Exhausted — And What the Cytokine Research Shows

Chronic low-grade inflammation drives fatigue through the cytokine-induced sickness-behavior pathway. What the research shows about why you are always tired, and where Panax ginseng and matcha genuinely fit.

July 8, 2026·Maria Lanzieri

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Recovery & Resilience
The Estrogen-Serotonin Axis: What 5-HTP Actually Does for Perimenopause Mood
How falling estrogen affects the serotonin system in perimenopause, what 5-HTP (and its B6 cofactor) actually supports for mood, and why the research does not support a hot flash claim.
July 6, 2026·Maria Lanzieri
Recovery & Resilience
Panax Ginseng for Fatigue: What a Meta-Analysis of 12 RCTs Actually Found
After 40 years in pharma, Fabio Lanzieri reads the ginseng fatigue trials: a 2022 meta-analysis of 12 RCTs (1,298 patients) shows a small but real benefit for disease-related fatigue, the ginsenoside and HPA-axis mechanism, and an honest look at where it beats placebo and where it doesn't.
June 29, 2026·Fabio Lanzieri
Recovery & Resilience
5-HTP for Sleep: The Serotonin-to-Melatonin Pathway Explained
How 5-HTP supports sleep through the serotonin-to-melatonin pathway, why it is not a sedative, what the human sleep research actually shows, and how the B6 cofactor fits in.
June 24, 2026·Cristina Lanzieri
Recovery & Resilience
Why Perimenopause Causes Mood Swings — And What the Neurotransmitter Research Suggests
Perimenopausal mood swings are a neurochemical event, not a personality change. How estrogen decline drives inflammation and strains serotonin and GABA — and what the research suggests about 5-HTP, GABA, Panax ginseng, and vitamin B6.
June 17, 2026·Maria Lanzieri
Recovery & Resilience
GABA for Anxiety and Stress: Does Oral GABA Actually Reach Your Brain?
Cristina Lanzieri tackles the blood-brain-barrier debate head-on: what oral GABA actually does for anxiety and stress, the gut-brain pathway, the placebo-controlled human studies (Abdou 2006, Yoto 2012), the honest limits, and how nervous-system hyperactivation and inflammation run together.
June 12, 2026·Cristina Lanzieri
Recovery & Resilience
The Sleep-Pain Cycle: Why Hurting Keeps You Awake
Pain and sleep aren't separate problems. Your nervous system loops them together. The biology behind the cycle — and what actually broke it for Maria.
June 2, 2026·Maria Lanzieri
Recovery & Resilience
Why Perimenopause Wrecks Sleep — And What GABA, 5-HTP, and L-Serine Actually Do
Maria Lanzieri on why perimenopause causes the 3 a.m. wake-up: how falling estrogen and progesterone and rising inflammation disrupt sleep, and what GABA, 5-HTP, and L-serine each actually do.
May 27, 2026·Maria Lanzieri
Recovery & Resilience
Perimenopause Fatigue Is Not Normal Tiredness — Here Is What the Inflammation Research Shows
Perimenopause fatigue is a metabolic and inflammatory event, not a willpower problem. How estrogen decline raises IL-6 and strains the HPA axis and mitochondria — and what the research suggests about Panax ginseng, resveratrol, L-serine, and GABA.
May 26, 2026·Maria Lanzieri
Recovery & Resilience
The off-switch for inflammation — how your body resolves what it starts
Inflammation has two phases, not one. The resolution of acute inflammation is an active, programmed second wave governed by specialized pro-resolving mediators — resolvins, protectins, and maresins — derived from omega-3 fatty acids. Fabio Lanzieri explains the biology and what it means for what you eat.
May 20, 2026·Fabio Lanzieri
Recovery & Resilience
Supplements for Menopause Bloating: The Inflammation Link Most Articles Miss
7 evidence-backed supplements for menopause bloating, plus why estrogen decline drives gut inflammation and what you can actually do about it.
May 14, 2026·Fabio Lanzieri
Recovery & Resilience
Supplements for Menopause Belly Fat: What Targets the Visceral Inflammation Loop
8 evidence-backed supplements for menopause belly fat, organized around the inflammation-insulin-visceral-fat loop. With doses, mechanisms, and honest limits.
May 9, 2026·Fabio Lanzieri
Recovery & Resilience
You Don't Have a Sleep Problem. You Have an Inflammation Problem.
Sleep rarely breaks in isolation — inflammation breaks it first. Inflammatory messengers — IL-6 and TNF-α — disrupt the deep, slow-wave sleep that actually repairs you. And then poor sleep makes inflammation worse. It's a loop, not a line. Most "sleep" interventions — melatonin, magnesium, sleep hygiene rules — help symptoms but don't touch the loop. Address the inflammation, and sleep tends to follow.
May 5, 2026·Maria Lanzieri
Recovery & Resilience
Supplements for Menopause Bloating: The Inflammation Link Most Articles Miss
Menopause bloating isn't just food. Estrogen decline shifts three gut systems at once. The supplement protocol most articles miss — and what to try first.
April 28, 2026·Fabio Lanzieri
Recovery & Resilience
Best Supplements for Menopause Brain Fog
Discover the best supplements for menopause brain fog — from L-Serine to Choline to Curcumin. Learn why multi-pathway support outperforms single ingredients.
April 7, 2026·Maria Lanzieri
Recovery & Resilience
Brain Fog Supplements: What Actually Works (and What Doesn't)
The best supplements for brain fog target neuroinflammation, not just focus — 5-HTP, GABA, matcha EGCG, curcumin. See which cross the blood-brain barrier.
April 7, 2026·Maria Lanzieri
Recovery & Resilience
The Neurochemistry of Feeling Good—What Actually Moves the Needle on Mood
Mood doesn't come from one neurotransmitter. The four chemistry pathways that actually move the needle — and the daily habits that nudge each of them.
August 12, 2025·Maria Lanzieri
Recovery & Resilience
The Architecture of Rest—How Sleep Rebuilds What Waking Hours Tear Down
Sleep isn't downtime — it's the most active repair process your body runs. The architecture of the four stages, and what each one rebuilds.
March 11, 2025·Maria Lanzieri
Recovery & Resilience
The Case for Disconnection—Why Your Brain Needs Silence from Screens
The brain that evolved to track predators now processes 74GB a day. What constant input does to your nervous system — and the case for daily silence.
February 19, 2025·Maria Lanzieri
Recovery & Resilience
The Biology of Not Eating—What Happens When You Give Your Body a Break
Cellular repair only switches on when you stop eating. The autophagy literature in plain language — and the realistic time-restricted window to start.
January 8, 2025·Maria Lanzieri

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More in Recovery & Resilience

The Estrogen-Serotonin Axis: What 5-HTP Actually Does for Perimenopause Mood

Panax Ginseng for Fatigue: What a Meta-Analysis of 12 RCTs Actually Found

5-HTP for Sleep: The Serotonin-to-Melatonin Pathway Explained

Why Perimenopause Causes Mood Swings — And What the Neurotransmitter Research Suggests

GABA for Anxiety and Stress: Does Oral GABA Actually Reach Your Brain?

The Sleep-Pain Cycle: Why Hurting Keeps You Awake

Why Perimenopause Wrecks Sleep — And What GABA, 5-HTP, and L-Serine Actually Do

Perimenopause Fatigue Is Not Normal Tiredness — Here Is What the Inflammation Research Shows

The off-switch for inflammation — how your body resolves what it starts

Supplements for Menopause Bloating: The Inflammation Link Most Articles Miss

Supplements for Menopause Belly Fat: What Targets the Visceral Inflammation Loop

You Don't Have a Sleep Problem. You Have an Inflammation Problem.

Supplements for Menopause Bloating: The Inflammation Link Most Articles Miss

Best Supplements for Menopause Brain Fog

Brain Fog Supplements: What Actually Works (and What Doesn't)

The Neurochemistry of Feeling Good—What Actually Moves the Needle on Mood

The Architecture of Rest—How Sleep Rebuilds What Waking Hours Tear Down

The Case for Disconnection—Why Your Brain Needs Silence from Screens

The Biology of Not Eating—What Happens When You Give Your Body a Break

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