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 long-term studies, running as little as 5–10 minutes a day at an easy pace is linked to roughly a 3-year longer lifespan and about a 27% lower risk of all-cause mortality versus not running. The sweet spot for longevity appears to be moderate weekly volume (around 2–3 hours), not marathon-level mileage—here’s how it works ...
Testosterone typically declines about 1% per year after age 35, but a “Western” diet high in ultra-processed fried foods, sugar-sweetened drinks, and refined grains is linked to even lower levels by driving chronic inflammation, belly fat, and insulin resistance. Here’s what the research says to limit, what to watch for, and how to build meals ...
Volume eating can help you lose weight by centering meals on low–energy density foods (fewer calories per gram), letting you eat a similar volume, trigger fullness signals, and still reduce total calorie intake. Here’s how to use big, fiber- and water-rich portions without shortchanging protein, healthy fats, energy, or your relationship with food. “Volume eating ...
To make the most of comprehensive biomarker testing, interpret the 100+ lab results as a multi‑marker pattern (for example, LDL cholesterol, triglycerides, C‑reactive protein, and blood pressure together) to better predict your 10‑year cardiometabolic risk than any single “high” or “low” number. Here’s how to translate that pattern into concrete choices about food, movement, sleep, ...
Research shows that a small set of low-cost habits—regular movement (about 7,000–8,000 steps per day), not smoking, a mostly whole-food diet, maintaining a healthy weight, and keeping alcohol low to moderate—are linked to roughly 10–14 more years of life and a lower risk of “all-cause mortality.” These “boring,” repeatable basics outperform most gadgets and supplements, ...