Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Mediterranean diet snacks to optimize testosterone and heart health in men

Jan 07, 2026 · 9 min read

Mediterranean-style snacks built around monounsaturated fats, polyphenols, and protein (such as walnuts, olives, and plain Greek yogurt) can support testosterone and heart health in men by preventing sharp post-snack glucose/insulin spikes and lowering chronic inflammation that suppresses testosterone production and damages endothelial function. Here’s how to use between-meal “fuel” to keep energy steady while protecting ...

Do low salt frozen meals actually exist? A guide to heart-healthy muscle fuel

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 03, 2026 · 11 min read

Low-salt frozen meals do exist, but many “high-protein” options still deliver around 1,200 mg of sodium per serving—more than 50% of the American Heart Association’s 2,300 mg/day limit. This guide breaks down how excess sodium drives fluid retention and blood-pressure strain, and how to spot freezer meals that fuel muscle without compromising vascular health. “Many ...

What is biohacking? The science of optimizing male biology

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 03, 2026 · 10 min read

Biohacking is a data-driven approach to improving physiology by measuring key biomarkers (such as glucose, cortisol, and testosterone), changing lifestyle or environmental inputs, and re-testing using a “measure, modify, measure” loop. Here’s how mechanisms like epigenetic regulation and hormesis can help counter modern stressors and extend healthspan. “Biohacking is often marketed as a shortcut, but ...

Seasonal affective disorder or hormones? A men’s guide to winter mood, testosterone, and sleep

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 29, 2025 · 12 min read

In men, winter “low mood” can be true seasonal affective disorder (a recurrent depressive pattern that starts in late fall, peaks in winter, and eases as daylight returns) or a look‑alike driven by physiology—less morning light can delay your circadian rhythm and prolong melatonin, while testosterone, cortisol, and thyroid shifts can produce the same fatigue ...

Patrick sleep and heat exposure: The science-backed way to fall asleep faster and sleep deeper

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 28, 2025 · 10 min read

A warm bath, shower, or sauna taken about 1–2 hours before bedtime can help you fall asleep faster and sleep more efficiently by increasing skin blood flow and speeding the post-heat drop in core body temperature. Keep the bedroom cool and use this “heat-then-cool” timing to nudge deeper, more restorative slow-wave sleep for better recovery ...