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.
Propel is generally healthier than sugar-sweetened sports drinks because it has 0 g added sugar, avoiding the 30+ g glucose load a typical 20‑oz sports drink can deliver—enough to nearly hit the American Heart Association’s daily added-sugar limit and drive insulin spikes. The catch is that its sweetness comes from additives like sucralose, so the ...
Protein gummies can be a useful convenience supplement, but most deliver only ~7–13 g protein per serving—well below the ~20–40 g of high-quality protein that maximally stimulates post-workout muscle protein synthesis—so they won’t drive gains on their own and can become a sugar-heavy snack if the label isn’t tight. Here’s how to evaluate protein dose, ...
For most sedentary people, a Clif Bar isn’t a “healthy” snack—it’s often a ~250‑calorie, ~20‑gram sugar glucose load that can spike insulin and blunt lipolysis (fat burning). Here’s how to read the ingredient matrix and know when a bar is functional fuel versus candy with a halo. “Most patients treat protein bars as a free ...
Creatine gummies and creatine powder work equally well when they deliver a clinically effective dose of creatine monohydrate (about 3–5 g/day), because your muscles respond to the same increase in phosphocreatine that helps regenerate ATP for short, intense efforts. The real differences come down to cost, convenience, and added ingredients like sugar — and which ...
DNA methylation tests measure methyl groups attached to cytosine at thousands of CpG sites and use algorithms (“epigenetic clocks”) to estimate biological age and population-level risk patterns, but they aren’t validated to diagnose disease or reliably tell you which supplements you “need.” Here’s how to read a Gary Brecka–style methylation report without overpaying for hype ...