Heart
High blood pressure: measure it and understand it well
A practical guide to interpret readings, avoid measurement errors, and act early with high impact habits and, when needed, medical care.
Ego and longevity: how to train for a longer life today
Lessons from an elite athlete on identity after retirement and training habits that prioritize mobility, blood pressure, and quality of life.
Can diet improve atherosclerosis and arterial plaque
Evidence suggests diet can stabilize arterial plaque and sometimes lead to measurable changes. Learn what to expect and what to do in practice.
Vitamin D toxicity: warning signs and prevention
High supplement doses can raise calcium, strain kidneys, and cause confusing symptoms. Learn what to watch for and which labs to request.
Alcohol and health: a clear guide to lower your risk
What a standard drink is, how alcohol affects sleep and the liver, and how to lower risk with clear limits, food, water, and tracking.
What changes if you take olive oil daily for 30 days
Eating extra virgin olive oil daily may support inflammation, glucose control, gut balance, and energy. Learn how to use it without overeating calories.
Licorice and blood pressure: risks in hypertension
Licorice can raise blood pressure and lower potassium. Learn who should avoid it, what chronic intake can do, and why DGL may be a safer option.
Intense exercise and sauna to support heart health
Learn to use intense training and sauna safely to improve cardiovascular health, boost fitness, and support long term longevity.
Seed oils and LDL: what evidence means for your heart
Seed oils spark debate. Review what evidence suggests about polyunsaturated fats, LDL, and cardiovascular risk, with practical decisions.
Zone 2 and VO2 max: a practical plan to boost cardio
Learn how to estimate zone 2, balance volume and intensity, and improve VO2 max with a flexible weekly plan. Keys for health and longevity.
Three weeks of bed rest can beat 30 years of aging
Why three weeks of bed rest can crush fitness. Lessons to protect your heart and health span with daily movement.
Cardio and the brain: protect capillaries and memory
The brain relies on tiny capillaries. Learn how cardio protects blood flow and what weekly routine supports memory and health.
Ultra-processed foods and dopamine: regain control
Ultra-processed foods are engineered to drive appetite. Learn why they feel addictive and build a practical plan to eat better without brute willpower.
Carnivore diet: benefits, risks, and how to try it
The carnivore diet removes plant foods and relies on animal foods. Here’s what it may help with, its risks, and a prudent way to try it.
Hidden sugar: where it hides and how to cut it
Sugar isn’t only in sweets. Juice, bread, and cereal can spike glucose. Learn how to spot hidden sugar and reduce it with a simple plan.