Lifestyle Medicine
Evidence-based physician writing on nutrition, training, sleep, and the daily inputs that move long-term health outcomes.
The Overlooked Pillar of Physical Healthspan: Why Joint Range of Motion and Movement Capacity Matter as We Age
Why is joint range of motion crucial for physical longevity? A physician explores the Sitting-Rising Test mortality data, the LIFE study, and 4 practical mobility exercises.
The Science of Sleep Supplements: What Clinical Research Actually Supports
Which sleep supplements actually work? A physician breaks down the clinical research, mechanisms, and evidence-based dosages for melatonin, glycine, L-theanine, and magnesium.
Is Zone 2 Cardio Over-Hyped? What the Science Really Says About Aerobic vs. High-Intensity Training
Is Zone 2 training really the holy grail of cardiovascular fitness? A physician breaks down the science of Zone 2 vs. HIIT, VO2 max, and how to balance your training.
The Accuracy of Wearable Health Devices: A Clinician’s Guide to the Data
How accurate is your Apple Watch, Oura Ring, or Whoop? A physician explains the science of wearable accuracy, precision, HRV, sleep stages, and clinical utility.
The Health Benefits of Creatine: Muscle, Brain, and Bioenergetics
Is creatine just for athletes? A physician breaks down the evidence for creatine on muscle mass, cognitive function, kidney lab testing (combined creatinine–cystatin C eGFR), and simple daily dosing.
The 6 Core Movements of Resistance Training: A Physician’s Blueprint for Longevity and Movement Quality
Want to build functional strength while protecting your joints? A physician breaks down the 6 core movement patterns, free weights vs. machines, and joint-friendly exercise variations.
The Fasting-Mimicking Diet: Science, Mechanisms, and Clinical Evidence
Can you get the cellular benefits of fasting while still eating food? A physician breaks down the Fasting-Mimicking Diet, clinical evidence, the protein debate, and safety guidelines.
Why Cardiorespiratory Fitness Is One of the Strongest Predictors of Healthspan (And How to Train It)
Why is cardiorespiratory fitness a key longevity metric? A physician breaks down testing methods, accuracy, the evidence-backed 4x4 protocol, and exercise-drug interactions.
The Protein Paradox: Balancing Longevity Science with Functional Muscle Preservation
Restrict protein for longevity or increase it to preserve muscle? A physician breaks down the protein paradox, human cohort data, and evidence-based intake guidelines.
The NAD+ Paradox: Why Higher Blood Levels Don't Automatically Mean Better Healthspan
Do NMN supplements and NAD+ drips live up to the hype? A physician breaks down the human trial evidence, metabolic considerations, and how exercise naturally boosts cellular NAD+ machinery.
Peptides Are Fascinating in a Lab. That Doesn't Mean You Should Inject Them.
Research peptides like BPC-157 and CJC-1295 are everywhere online, but lab experiments aren't human evidence. A physician explains the safety risks, lack of clinical trials, and gray-market dangers.