Sleep and Brain Health: What the Evidence Actually Shows
How sleep and brain health connect: what’s proven about memory, mood, and waste clearance, how much sleep you need, and habits that protect your brain.
Longevity Interventions: What the Human Evidence Shows
An evidence-graded guide ranking longevity interventions by human data, separating proven lifespan benefits from healthspan effects, biomarkers, and hype.
Autophagy: What the Evidence Actually Shows
Autophagy explained: what it is, whether fasting really triggers it in humans, and how strong the evidence is behind common longevity and health claims.
Zone 2 Cardio: What the Evidence Actually Supports
An evidence-first review of zone 2 cardio: what it is, how to find your heart rate, zone 2 vs HIIT, and where the hype outruns the research on fat and mitochondria.
Protein, Metabolism & Body Composition: What Evidence Shows
An evidence review of how protein affects metabolism and body composition—separating fat loss, muscle gain, timing, and older-adult needs from the hype.
Melatonin: What the Evidence Does and Doesn’t Show
Melatonin helps you fall asleep about 7 minutes faster and works best for jet lag and circadian timing—but not for chronic adult insomnia. See the evidence.
Adult Hippocampal Neurogenesis: What’s Actually Settled
Adult hippocampal neurogenesis in humans: what’s settled science, what’s still contested, why studies disagree, and what it means for memory, mood, and aging.
The HPA Axis: How Stress Turns On and Off Again
A plain-language guide to the HPA axis: how the CRH-ACTH-cortisol cascade works, how negative feedback ends stress, and what chronic activation does to your body.
VO2 Max Explained: Why It Matters and How to Improve It
VO2 max explained in plain language: why it predicts longevity, how to measure it, and evidence-based training plans to improve it for all fitness levels.
Intermittent Fasting Evidence: What Research Actually Shows
An evidence-first look at intermittent fasting: what research supports for weight loss and metabolic health, how it compares to calorie restriction, and what’s uncertain.