How Much Sleep Do You Really Need? It Depends on Your Sex.
The 8 hour rule is a population average. Your biology is not average.
A study of 439,933 adults in
Uric Acid Biomarker: Not Just a Gout Marker
The measurement matters more than you think
You probably know uric acid as the culprit in gout, that ancient disease
Sauna Longevity: What the Finnish Data Shows
Sauna bathing reduces all-cause mortality by 24%. That specific number comes from the largest prospective study of sauna use ever
ApoE4: What to Do If You're a Carrier
Key Takeaways
* One ApoE4 allele raises Alzheimer's risk about 3x; two copies raise it about 12x.
* Lifestyle leverage
Hormetic Stress: When Stress Is Good for You
Key Takeaways
* Hormesis is dose-dependent — small, time-limited exposures train; chronic exposure damages.
* Sauna 4–7x/week is associated with 40%
Albumin and Longevity: The Protein That Predicts Your Decade
In a 2020 meta-analysis of 124,000 older adults across nine cohort studies, every 0.25 g/dL drop in
What Is Biological Age, and Why It Matters More Than the Number on Your Licence
KEY TAKEAWAYS
* Biological age estimates the cumulative rate of damage in your tissues. Chronological age estimates how many birthdays you
Sleep Efficiency vs Duration: Which One Actually Matters
Key Takeaways
* Sleep efficiency above 85% is the clinical floor; 88–95% is optimal for adults under 65.
* Time in
Why your HRV is low and what it actually reveals about your body.
Most people only notice HRV when something feels off
For most people, HRV only becomes relevant when it drops.
It’
How fast is your body ageing? And what actually determines it.
Most people focus on fitness, diet, or supplements. Very few understand what actually drives biological age.
Key takeaways
* Biological age
