Blog
Recovery · Aug 30, 2026
Brown fat, insulin sensitivity, and mood. The real evidence behind cold plunging and the 11 minutes a week that gets you the benefit.
Nutrition · Aug 17, 2026
The RDA prevents deficiency. It does not support an active life. Here is the protein target I set for members and how to hit it.
Therapies · Aug 14, 2026
Proven medicine for wounds and radiation injury. A research frontier for longevity. An honest tour of where HBOT stands.
Endurance · Aug 12, 2026
Most marathon injuries are impatience injuries. The three runs that matter, why runners must lift, and fueling as a race skill.
Wearables · Aug 10, 2026
Resting heart rate, HRV, and sleep consistency are the numbers worth watching. How to use an Oura or WHOOP without being ruled by it.
Hormones · Aug 7, 2026
It can start in the early 40s and last for years while labs look normal. The symptoms nobody connects and the treatments that work.
Supplements · Aug 5, 2026
The most studied supplement in sports science. Strength, aging, brain effects, the myths, and how to take it.
Nutrition · Aug 3, 2026
Type 2 diabetes takes a decade to build while fasting glucose looks normal. The labs that catch it early and how to reverse it.
Hormones · Jul 31, 2026
Levels are falling generation over generation. How to test properly, what to fix first, and when therapy makes sense.
Supplements · Jul 29, 2026
Most Americans score below 4 percent. What EPA and DHA do, what the evidence supports, and how to reach the 8 percent target.
Sleep · Jul 27, 2026
One week of short sleep worsens blood sugar, lowers testosterone, and raises appetite. What poor sleep does and the habits that fix it.
Fitness · Jul 24, 2026
Muscle and strength predict how long and how well you live. What the research shows and a minimal program that fits real life.
Supplements · Jul 22, 2026
Roughly 4 in 10 adults are low and most feel fine. What vitamin D does, the blood level to target, and how to fix it.
Body Composition · Jul 8, 2026
As many as one in three adults with a normal BMI have body fat in the obese range. Your scale cannot see it. A body composition scan can.
Weight Loss
The surge in demand for semaglutide and tirzepatide spawned a billion-dollar compounding industry built on legal gray zones, unverified ingredients, and financial incentives for doctors.
Let's break down who makes them, how they work in your body, and what the research says about weight loss results.
Cardiovascular
The 2026 ACC/AHA guidelines are a step forward, but not the leap we needed on dyslipidemia management.
Body Composition
Tracking body composition is crucial when losing weight to make sure you are losing fat and maintaining muscle.
Gut Health
A comprehensive Feed, Protect & Heal protocol designed not just to improve digestion, but to influence every area of health.
A healthy gut microbiome is essential. Dysbiosis leads to chronic low-grade inflammation that can present as a broad range of diseases.
Diagnostics
Small factors — what you eat, drink, or do before your appointment — can noticeably affect your DEXA results. Here's how to prepare.
Fat mass, lean mass, and bone mineral density give a complete picture of body composition and deep insight into your health.
Checking an A1c a few times a year doesn't give the full picture. A CGM reveals how food, activity, and stress affect your glucose in real time.
Hormones
An in-depth look at TRT — natural production, symptoms of deficiency, lab evaluation, treatment options, and optimization.
Performance
VO₂ max is the #1 predictor of health and longevity. Learn what it means and how to increase it.