Design daily habits that support hormonal balance and long-term vitality. Master sleep and circadian timing, eat for metabolic stability, and use micronutrients with purpose. Make informed choices about alcohol, nicotine, sauna, and cold exposure. We translate longevity research into clear, practical playbooks you can apply today.
In nondiabetic men, a CGM is most useful when diabetes risk is elevated and you use it to track repeatable trends (it reads glucose in interstitial fluid every few minutes), but it can mislead when you treat one-off post-meal “spikes” as verdicts because readings lag behind blood glucose and responses can vary even to the ...
For muscle growth, a fast-food meal can “count” if it delivers roughly 20–40 g of complete, leucine-rich protein to trigger muscle protein synthesis (MPS) without dragging in excessive refined carbs and added fats that crush the protein-to-energy ratio. This guide shows how to order “surgically” — prioritizing grilled meats and simple sides while skipping the ...
In a 2023 New England Journal of Medicine trial of over 5,000 men, testosterone replacement therapy did not increase major cardiovascular events, although some individuals can develop modest systolic blood pressure increases from fluid shifts and higher blood viscosity. Here’s how dose, baseline metabolic health, and careful monitoring help “optimize” testosterone without pushing blood pressure ...
When weekly calories (and protein) are matched, calorie cycling (“metabolic confusion”) tends to produce fat loss similar to a steady daily deficit, but higher-calorie days may improve adherence and help manage diet fatigue tied to adaptive thermogenesis (a drop in resting metabolic rate during prolonged dieting). Here’s how to structure high- and low-calorie days so ...
Protein chips can be a viable tool for male metabolic health when used as an occasional swap for traditional chips, because their higher protein and lower rapidly digesting carb load tends to increase satiety and better supports muscle repair than starch-heavy snacks. The trade-off is that most are ultra-processed and often high in sodium and ...