Nutrition
How to lower blood pressure and reduce heart risk today
Lowering blood pressure by just a few mmHg can cut heart and stroke risk. Practical guide with diet, habits, and medication basics.
What nutrition science says about diet and longevity
Current evidence converges around a clear dietary pattern with fewer ultra processed foods, higher diet quality, and sustainable choices for long term health.
New dietary guidelines to improve metabolic health
What changed in dietary guidance and how to apply it with simple steps to reduce ultra processed foods, improve glucose control, and protect heart health.
How much protein you need for muscle and longevity
A practical guide to set daily protein, spread it across meals and pair it with strength training while avoiding myths about kidneys, cancer and timing.
Lactate and zone 2: train for healthier mitochondria
Lactate is not waste. Learn what it reveals about metabolism and how zone 2 training improves mitochondrial function, performance, and long term health.
Vitamin D and dementia: levels, dosing and evidence
What studies suggest about vitamin D and dementia risk, how to test 25 OH D, target ranges and a safe approach to correct deficiency.
Creatine: safe dosing and benefits for muscle and brain
What creatine does, when it improves strength and recovery, emerging brain evidence and a simple protocol to use it safely.
How school meals improve child health and learning
Learn how real food in schools supports learning, lowers obesity risk, and improves long term child health through practical policy action.
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.
NAD and nicotinamide riboside: evidence and safe use
What NAD is, why it matters, and what evidence says about precursors like nicotinamide riboside for energy, cellular repair, and exercise recovery.
Too much vitamin D signs risks and safe dosing
High doses for months can raise calcium and harm kidneys. Learn warning signs, label mistakes, and a simple plan to supplement with judgment.
Women training myths and keys to build strength
Evidence suggests women and men adapt similarly. Learn to train with progression, enough protein, and fewer unnecessary rules.
Integrative oncology to live well after cancer
How to combine nutrition, exercise, and mindset to regain agency and quality of life after a cancer diagnosis, using an evidence based approach.
From looks to real health: daily habits you can sustain
Learn to shift from aesthetics to real wellbeing with a habit based approach: nutrition, training, sleep, and mental health to perform better daily.
Preventive medicine with rigor: fewer supplements, more data
How to shift from reacting to preventing with useful tests, strong habits, and follow up, without falling for miracle longevity claims.