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Grouped by what it is — articles, videos, printables and tools.

Tools Articles Videos Printables & PDFs

Tools

Move

Workout Timer

Interval and zone timer with presets, rounds, rest and audio cues.

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Fuel

Calorie Calculator

Mifflin-St Jeor BMR and daily calorie needs by activity level and goal.

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Articles

ArticleMayo ClinicExercise: 7 benefits of regular physical activitySeven evidence-backed reasons movement matters — from mood and energy to sleep and longevity.Read

ArticleNIHPhysical Wellness ToolkitA practical guide to the basics — exercise, sleep, nutrition, weight — straight from the National Institutes of Health.Read

ArticleMayo ClinicCore strength: why it mattersWhat core strength actually does for posture, balance and back health — and how to train it.Read

ArticleCleveland ClinicCore exercise guidanceBeginner to advanced core moves — bridges, dead bugs, planks, Pallof presses — with step-by-step form cues from a physical therapist.Read

ArticleUSA WeightliftingThe Best Core Exercises for WeightliftersTargeted core work to build the bracing and stability that carry over to heavy barbell lifts — written for strength and weightlifting athletes.Read

ArticleMayo ClinicStretching: focus on flexibilityWhy stretching matters, how to do it safely, and simple tips to improve flexibility without overdoing it.Read

ArticleHPRCYoga for physical + mental fitnessHow yoga eases chronic pain, depression, and anxiety — plus four short video routines for different goals.Read

ArticleMayo ClinicWater: how much should you drink every day?The honest answer on daily water intake — when more matters, when you can ease off, and how to tell if you're getting enough.Read

ArticleMedlinePlusFluid and electrolyte balanceWhat electrolytes do, how fluid balance works, and the signs your levels are off — a plain-language primer from the NIH.Read

ArticleNIH News in HealthRough Up Your DietA plain-English primer on dietary fiber — what it does, where to find it, and why most Americans get less than half of what they need.Read

ArticleMayo ClinicChart of high-fiber foodsA scannable table of fiber content in real foods — fruits, vegetables, whole grains, beans — to help you actually hit your daily target.Read

ArticleMayo ClinicPrebiotics and probioticsA Mayo Clinic Q&A explaining the difference between prebiotics and probiotics, who actually benefits, and how to feed a healthier microbiome.Read

ArticleNIH Office of Dietary SupplementsOmega-3 fatty acids fact sheetWhat EPA and DHA do, how much you need, food sources first, and what the research says about supplements.Read

ArticleIowa State ExtensionBudget-friendly recipesRead

ArticleIowa State ExtensionDessert recipes — Spend Smart Eat SmartBudget-friendly dessert ideas from Iowa State University Extension.Read

ArticleMayo ClinicStress symptoms: Effects on your body and behaviorRead

ArticleScientific AmericanHow to Build Self-Control, According to PsychologistsRead

ArticleNHLBISleep deprivation & deficiencyWhat happens when you don't get enough quality sleep — the causes, symptoms, and the physical and mental health effects, straight from the NIH.Read

ArticleHPRC20 holistic sleep-optimization tipsA complete checklist covering wind-down routines, room setup, caffeine timing, and stress management — with links to a self-check and a sleep diary worksheet you can print.Read

ArticlePsychology Today6 Tips to Boost Self-DisciplineSmall, actionable ways to strengthen follow-through when motivation fades.Read

ArticleMayo ClinicStress relievers: tips to tame stressPractical, science-backed techniques to lower stress in the moment and over the long term.Read

ArticleMayo ClinicExercise and stressWhy moving your body is one of the most effective stress tools we have — and how to start.Read

ArticleHPRCMovement as a relaxation responseWhy physical movement is a built-in stress reliever — and simple ways to use it in the moment.Read

ArticleNIH / NCCIHMeditation and mindfulnessAn evidence-based overview of meditation and mindfulness — what they are, how they work, and what research says about their effectiveness and safety.Read

ArticleNIH News in HealthHealthy habits collectionA curated collection of evidence-based articles on building habits that actually stick.Read

ArticleHPRCFinding the sacred in everyday lifeA path to self-discovery and connection — spiritual fitness framed as a practical performance skill.Read

ArticleHPRCSix dimensions of wellnessHow physical, mental, social, spiritual, environmental and financial fitness combine into one healthy foundation.Read

ArticlePsychology Today directoryFind a therapistPsychology Today's free directory — filter by insurance, specialty, telehealth.Read

ArticleMedlinePlus · National Library of MedicineGLP-1 agonistsRead

ArticleHarvard Health PublishingDo the new weight-loss drugs improve your health?Read

ArticleHarvard Health PublishingPeptides: what they are, potential benefits, safety concernsRead

ArticleStanford MedicineGLPs 101: weight loss, side effects and safe useRead

ArticleU.S. FDAFDA's concerns with unapproved GLP-1 drugs used for weight lossRead

ArticleCNBCOzempic can be made for less than $5 a month, study suggestsRead

ArticleMorgan Stanley ResearchGLP-1 market expected to more than double to $190 billion by 2035Read

ArticleJ.P. Morgan ResearchHow demand for (and supply of) weight-loss drugs is playing outRead

Articlehubermanlab.comOfficial show notesRead

ArticleHSS Journal · PubMed (NIH)Emerging use of BPC-157 in orthopaedic sports medicine: a systematic reviewRead

ArticleMaryland Orthopedic SpecialistsBPC-157: what patients should know about safety, efficacy and sourcingRead

ArticleNCCIH · NIHOmega-3 supplements: what you need to knowWhat omega-3s are, what the research says, and what to know before buying a supplement.Read

ArticlePubMed (2025)Ergogenic benefits of HMB on body composition and strength: umbrella review of meta-analysesA 2025 umbrella review of meta-analyses on HMB supplementation for body composition and muscle strength.Read

ArticleHarvard HealthAre you eating enough protein?Why adequate protein matters as you age, how much you actually need, and simple ways to get it from food first.Read

ArticleCedars-SinaiShould you take creatine? What to know before you supplementWhat creatine does, who may benefit, and what to consider before supplementing.Read

Videos

VideoFollow-along15 Minute Core WorkoutFollow-along workoutWatch

VideoFollow-along20 Minute Core WorkoutFollow-along workoutWatch

VideoStart hereIntroduction to YogaWatch

VideoStrength / flexibilityChallenge YogaThis activity can help strengthen your core, increase flexibility, and relieve stress through a number of poses.Watch

VideoStrength / enduranceChallenge Yoga with WeightsThis sequence combines light weights with challenging poses to reduce stress and increase muscle strength, endurance, and flexibility.Watch

VideoRelaxation responseCalming YogaThis exercise helps activate the relaxation response in your mind and body by combining gentle yoga poses, breathing, and mindful awareness.Watch

VideoBreathing / balanceBalancing YogaThis routine focuses on breathing to help energy flow evenly throughout your body.Watch

VideoMayo ClinicMental health educational overviewA clear educational overviewWatch

VideoEvidence-based habitsDaily evidence-based winsQuick, evidence-based winsWatch

VideoHuberman LabMental Health ToolkitTools to bolster your mood and mental health.Watch

VideoHuberman Lab · Dr. Abud BakriWhat are peptides? (03:33)Watch

VideoHuberman LabBPC-157 origins & data (06:26)Watch

VideoHuberman LabManufacturing & sourcing (35:25)Watch

VideoHuberman LabGHK-Cu (1:50:33)Watch

VideoHuberman LabGLP-1 discussion (2:20:35)Watch

VideoHuberman LabSafe sources & research context (2:39:03)Watch

Printables & PDFs

PDFRocker FitnessHealthy Food OptionsSwap list for groceries, snacks and eating out.Download

PDFRocker FitnessFrozen Yogurt TreatHigh-protein dessert recipe.Download

PDFRocker Fitness28 Days of GratitudeA four-week prompt sheet you can print.Download

Special Thanks To

Trusted sources that help inform our articles and videos.

National Institutes of Health (NIH)•MedlinePlus (National Library of Medicine)•Mayo Clinic•Cleveland Clinic•Harvard Health Publishing•Stanford Medicine•Cedars-Sinai•Maryland Orthopedic Specialists•Hospital for Special Surgery (HSS Journal)•U.S. Food and Drug Administration (FDA)•American Cancer Society•Human Performance Resources by CHAMP (HPRC)•Virginia Family Nutrition Program (Virginia Tech)•Iowa State University Extension and Outreach•USA Weightlifting•Psychology Today•Psych Hub•Huberman Lab•CNBC•Morgan Stanley Research•J.P. Morgan Research

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