Metabolic Health
Prediabetes affects 88 million American adults—more than 1 in 3—and 84% are unaware of their status. An HbA1c between 5.7% and 6.4%, or fasting glucose between 100 and 125 mg/dL, qualifies as prediabetes. The traditional medical response has often been to “watch and wait.” This
Newsletter
Walking is the most studied form of exercise in longevity research. The science on dose, pace, and timing is far more specific — and more encouraging — than most people realise.
Nutrition
Walk into any health food store and you’ll face walls of supplements promising to reverse aging and extend life. The reality is considerably more sobering. Most supplements sold in the United States have limited or no rigorous clinical trial evidence. But some do. What the Evidence Strongly Supports Vitamin
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Roughly 40% of American adults are deficient in vitamin D. After 55, the consequences — for bones, immunity, mood, and heart health — are serious. Here's what to do about it.
Exercise
The 10,000 steps goal is ubiquitous on fitness trackers worldwide. But it was never derived from scientific research—it originated from a 1965 Japanese marketing campaign for a pedometer called “Manpo-kei.” The actual science tells a more nuanced and, for many people, more encouraging story. The Research on
Newsletter
Muscle loss after 60 is the single most underappreciated driver of frailty and early death. The good news: it's largely preventable with the right protein strategy.
Sleep
Sleep is not a passive state. It is one of the most metabolically active and biologically critical periods of your day—a time when your brain clears toxic proteins, your immune system consolidates its defenses, and your body repairs damaged tissue. Shortchanging sleep doesn’t just make you tired. It
Newsletter
Acute inflammation heals wounds. Chronic low-grade inflammation silently accelerates every major disease of aging. Here's what drives it — and how to turn it down.
Exercise
One of the most persistent—and damaging—myths in medicine is that building muscle after 60 is not possible. The research says otherwise. Multiple well-controlled studies show that older adults can build muscle, improve strength, and dramatically reduce their risk of falls, fractures, disability, and early death through consistent
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Cholesterol has dominated the conversation for 40 years. But a newer marker is proving to be a far stronger predictor of heart attack risk — especially after 55.
Nutrition
If there is one eating pattern that scientists, cardiologists, and gerontologists agree on, it is the Mediterranean diet. After decades of research spanning millions of participants, the evidence is clear: this way of eating is among the most powerful tools available for extending healthy life after 55. What the Research
Newsletter
Decades of longevity research keep pointing to the same five behaviours. They're not glamorous — but the evidence behind them is overwhelming.