Integrating Sleep, Stress, Movement, and Nutrition for Longevity: A Weekly Rhythm
Living longer with vitality is less about heroic willpower and more about rhythm. Your biology runs on clocks—circadian timing, feeding–fasting cycles, stress–recovery waves, and...
Longevity Across the Decades: 40s, 50s, 60s, and Beyond
Longevity is not a single program. It is a sequence of smart adjustments that match your decade of life. In midlife you set baselines...
Longevity for Everyone: Access, Culture, and Practical Constraints
Longevity is not a luxury lifestyle. It is a set of everyday choices—most of them free or low cost—that help you sleep better, move...
Longevity vs Healthspan: What Really Matters
We often talk about “living longer,” but most people mean “living better for longer.” That distinction matters. Longevity is years alive. Healthspan is the...
N of 1 Experiments for Longevity: Design, Tracking, and Decisions
Healthy aging advice is everywhere, but your body answers to your own biology, schedule, and constraints. The fastest way to cut through noise is...
Purpose, Relationships, and Longevity: The Social Foundations
Strong bodies and sharp minds age better when they are connected to people and purpose. Decades of research links social connection with lower mortality,...
Risk Stratification for Longevity: Red Flags You Should Not Ignore
A longer, healthier life is not only about adding new habits; it is also about recognizing when risk is high and action should be...
Safe Self-Experimentation in Longevity: Protocols, Pauses, and Check-Ins
Self-experimentation can sharpen your longevity plan—if you treat it like flight testing, not thrill-seeking. The aim is to answer a focused question about you,...
Sex and Age Differences in Longevity Strategy: Tailoring Your Approach
Longevity planning works best when it respects biology. Sex and age change how bodies respond to training, food, sleep, and medications; they also shape...
Sustainability and Relapse Prevention for Healthy Aging: Systems That Stick
Healthy aging is not a 30-day sprint but a series of seasons, setbacks, and course corrections. The people who maintain change the longest do...
The Longevity Levers: Food, Movement, Sleep, Stress, and Connection
Longevity isn’t a mystery; it’s a system. Five everyday levers—food, movement, sleep, stress, and connection—govern most of the terrain between feeling worn down and...
Working with Clinicians on Longevity Goals: Labs, Limits, and Communication
Longevity work moves faster when you turn scattered tips into a clinical partnership. The right clinician helps you choose priorities, set safe limits, and...
Active Recovery and Deloads for Healthy Aging: When and How
Aging well is not about never getting tired; it is about knowing when to press and when to back off so your training keeps...
Agility and Reaction Time in Healthy Aging: Drills to Stay Sharp
Agility and reaction time tend to fade quietly with age, yet they shape how confidently we move through daily life—stepping off curbs, navigating crowds,...
Balance and Fall Prevention for Longevity: Daily Drills That Work
Falls are not random accidents; they are usually the result of small deficits that add up—stiffer ankles, slower foot placement, or a lapse in...
Bone Density and Longevity: Resistance and Impact Training
Bones grow stronger when you give them the right kind of stress—firm, well-placed forces that arrive in short, repeatable doses. Age, hormones, and long...