Strength Training’s Metabolic Effect: Insulin Sensitivity and Healthspan
Strength training does far more than build visible muscle. It makes your cells respond to insulin, clears glucose into working tissue, preserves resting metabolic...
The Protein Leverage Hypothesis: Appetite and Weight in Healthy Aging
As people age, appetite cues can become less reliable while energy needs shrink and protein needs rise. The protein leverage hypothesis offers a simple...
Thyroid and Metabolism in Midlife: TSH and Free T4/T3 in the Longevity Context
Midlife is when metabolism and thyroid physiology start to diverge from earlier decades. Small shifts in thyroid stimulating hormone (TSH) or free thyroxine (free...
Time-Restricted Eating for Healthy Aging: Circadian Metabolism and Safety
Time-restricted eating (TRE) organizes eating into a daily window and leaves the remaining hours for a true fast. It sounds simple, but the timing...
Triglycerides, HDL, and the TG:HDL Ratio: Targets for Metabolic Healthspan
Triglycerides and HDL cholesterol tell a practical story about how your body handles energy. When triglycerides are high and HDL is low, the bloodstream...
Uric Acid and Metabolic Aging: What Levels Mean and How to Improve Them
Uric acid sits at the crossroads of metabolism, inflammation, and kidney function. In midlife, when insulin resistance and weight gain become more common, high...
VO₂max and Mitochondrial Efficiency: Why They Matter for Healthy Aging
As we age, stamina fades quietly—first on stairs, then on hikes, and eventually during long days that once felt easy. The common thread is...
Zone 2 and Insulin Sensitivity: Dosing for Metabolic Longevity
Zone 2 training is simple on paper: move steadily at an easy-to-moderate effort where conversation flows and breathing stays controlled. In practice, it becomes...
Balancing the Longevity Pillars: How to Sequence Changes Without Overwhelm
A long life with more healthy years is not built by heroic spurts. It is the outcome of deliberate sequencing—choosing what to change first,...
Baseline Self-Assessment for Longevity: Where You Stand Now
A clear baseline turns vague goals into targeted action. Before you overhaul sleep, training, or nutrition, you need a snapshot that shows where to...
Behavior Change for Longevity: Tiny Habits, Big Wins
Lasting health gains rarely come from dramatic overhauls. They come from small, well-placed actions that compound. This guide translates behavior science into a practical...
Biomarkers to Outcomes in Longevity: Making Sense of Surrogate vs Real-World Benefits
A good longevity plan uses data, but not all data are equal. Labs and wearables can change quickly with a new food plan, supplement,...
Building Your Longevity Plan: From Baseline to Priorities
A strong longevity plan is less about heroic effort and more about sequence, clarity, and steady review. You do not need dozens of supplements...
Designing Your Environment for Longevity: Home, Work, and Social Cues
Long-term health is easier when good choices are the default, not a daily fight. You do not need a perfect routine or a smart...
Hallmarks of Aging: A Practical Overview
Aging biology is complex, but your choices need not be. The “hallmarks of aging” give a shared language for the major processes that drift...
How to Read Health Research: Levels of Evidence for Longevity
A longer, healthier life is built on choices you make today—what you eat, how you move, how you sleep, and which tests or therapies...