Archive
Every issue, in order.
- #01March 10, 2026The Sedentary Professional: Why Your 5-Day Gym Habit Isn't EnoughEven 150 minutes of weekly exercise cannot offset the metabolic damage from 10 hours of sitting — NEAT and movement breaks matter independently.
- #02March 17, 2026Chronic Stress Is Not a Mindset Problem: What It Does to Your BiologyChronic stress shortens telomeres, dysregulates cortisol, and drives systemic inflammation — the biology is measurable, and the fixes go deeper than mindset.
- #03March 24, 2026Alcohol and Longevity: Applying First Principles to an Uncomfortable DatasetMendelian randomization has largely dismantled the J-curve hypothesis — the evidence increasingly points toward no safe level for combined cardiovascular and cancer risk.
- #04March 31, 2026Your Blood Pressure Target Is Wrong: What SPRINT Changed and Why Most Patients Don't KnowSPRINT showed that targeting systolic BP below 120 mmHg cuts cardiovascular events by 25% — most patients are still optimizing to the wrong, older number.
- #05April 7, 2026Vitamin D: The Supplement With the Biggest Gap Between Hype and EvidenceCorrecting vitamin D deficiency matters; supplementing when you are replete probably does not — and your optimal level is likely lower than influencers claim.
- #06April 14, 2026The Complete Weekly Exercise Prescription (Distilled from 30 Years of Evidence)150 minutes moderate + 75 vigorous + 2 resistance sessions — the full longevity exercise prescription, with the dose-response details that most fitness content gets wrong.
- #07April 18, 2026The 5 Biomarkers That Actually Matter for Healthspan (and the 3 That Don't)ApoB, Lp(a), fasting insulin, VO2max, and grip strength — the five markers with real causal evidence for predicting healthspan, and the three to stop over-tracking.
- #08April 22, 2026The Sleep Stack: What 12 Months of Oura Data Taught MeTwelve months of Oura data distilled: glymphatic clearance, HRV trajectories, SWS architecture, and the single change that moved every sleep metric.
- #09April 29, 2026Zone 2 Cardio: The Single Highest-ROI Longevity Intervention (And How to Actually Do It)Zone 2 cardio builds mitochondrial density, improves insulin sensitivity, and reduces all-cause mortality — here is the science and the exact protocol to do it right.
- #10May 6, 2026My Current Supplement Stack — and the 7 I Tried and QuitFive supplements I currently take with strong evidence, and seven I ran for months and eventually quit — with honest reasons for each decision.
- #11May 13, 2026Protein: How Much You Actually Need (And Why Timing Matters Less Than You Think)The evidence on protein is clearer than the gym debate suggests: 1.6 g/kg/day is the floor, distribution beats timing, and the anabolic window is hours wide — not minutes.
- #12May 20, 2026Resistance Training Is the Most Underrated Longevity Drug (Here's the Dose)Muscle mass predicts all-cause mortality more strongly than most blood biomarkers — and most professionals are dramatically under-dosing resistance training relative to the evidence.
- #13May 27, 202630 Days on a CGM: What My Glucose Data Actually RevealedA 30-day CGM experiment in a non-diabetic: five findings that changed how I eat, and a step-by-step protocol for running your own glucose experiment.