Science
What the research says about living longer, and what we're learning from journaling.
Testing
What is ApoB, and should you test it?
Cholesterol is the cargo. ApoB counts the trucks. And it's the trucks that end up in your artery walls.
5 min read
Testing
Waist, body fat or BMI: which number actually matters?
The scale tells you how much you weigh. It can't tell you where the fat is, and that's the part that matters.
5 min read
Testing
How to prepare for a blood test, and why so many results mislead
A big dinner, a hard workout or a cold can shift your numbers more than a month of good habits. Here's how to get a result you can trust.
5 min read
Fitness
VO2 max: the fitness number that predicts lifespan, and how to raise it
Few numbers predict how long, and how well, you'll live as strongly as how much oxygen your body can use.
6 min read
Myths
Do you really need 10,000 steps a day?
The famous number started as a marketing slogan. The real evidence is kinder, and more useful.
4 min read
Myths
Is any amount of alcohol good for you?
The idea that a glass of red a day protects your heart was built on shaky data. Here's what better studies show.
5 min read
The journal
How to choose your seven boxes, with examples for every level
Three boxes are the same for everyone. The other seven are where the journal becomes yours.
5 min read
Nutrition
How much protein do you really need after 40?
The official minimum was set to prevent deficiency, not to keep your muscles. After 40, most people need more.
5 min read
Sleep
Sleep regularity: why your wake time matters more than your bed time
Going to bed and waking at the same time predicted lifespan better than how long people slept.
4 min read
Testing
PhenoAge, Bortz or an epigenetic clock: which biological age test is worth it?
Your birthday is fixed. Your biological age isn't. But the tests that measure it vary a lot in cost and reliability.
6 min read
Testing
Twenty-five health tips is twenty-three too many.
Every good coach eventually publishes a list of everything they know. The list is usually right. The order is what's missing.
6 min read
The journal
You don't need more willpower. You need a system.
The people who stay healthy for decades are not more disciplined than you. They decided once, wrote it down, and stopped deciding.
5 min read