Insights

Evidence-based essays on longevity, metabolic health, lipids, sleep, exercise, cognition and meaning.

• Sleep: the foundation of healthspan — Sleep is not a luxury — it is the most powerful, free, evidence-based intervention in medicine. Here is what it actually does.
• Metabolic health, explained — Insulin resistance is the upstream driver of most chronic disease. Here is how to see it early — long before a diabetes diagnosis.
• Lipids and the ApoB problem — If you remember one number for cardiovascular risk, make it ApoB. It counts the particles that actually cause atherosclerosis.
• Five biomarkers worth caring about — Most standard panels miss the markers that actually predict the next twenty years. Here are five worth asking for.
• Continuous glucose monitoring, beyond diabetes — A CGM is a teacher, not a verdict. Two weeks of data can change how you eat, move and sleep — if you read it correctly.
• Personalised nutrition for longevity — There is no single optimal diet — but there are durable principles. Here is how to build one that will still serve you in twenty years.
• Zone 2: the longevity engine — VO2max is one of the strongest predictors of how long you will live. Zone 2 is how you build it without breaking yourself.
• Regulating the nervous system — Calm is not a personality trait. It is a physiological skill — measurable, trainable, and quietly protective of long-term health.
• Cognitive health and dementia prevention — Nearly half of dementia cases are linked to modifiable risk factors. Prevention starts decades before symptoms.
• Genes load the gun, lifestyle pulls the trigger — Nutrigenetics is real, but most of what you can do with your DNA today is much less dramatic — and much more useful — than the marketing suggests.
• Emotional health, social bonds, and meaning — The best-evidenced longevity intervention of the last century is not a drug or a diet. It is the quality of your relationships.