The 5 Evidence-Based Habits That Actually Extend Healthspan.

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The MED Report

The vital few that produce massive change.
Everything else is noise at best, harmful at worst.
Minimum effective actions. Maximum healthspan.

Latest

Being Out of Shape Predicts Death Better Than Smoking or Diabetes. The Bar You Need to Clear Is Lower Than You Think.

Edition #012 — Cardiorespiratory fitness, the VO2max your watch tries to estimate, is one of the strongest survival predictors we have. Nearly 900,000 people confirm it, and most of the benefit comes from leaving the bottom, not reaching the top.

7 min read

What sleep specialists actually do to fix sleep, and it's none of what the internet tells you.

Edition #011 - Most sleep advice is the low-value stuff. The highest-yield fix is something almost nobody tells you about, and you can do it yourself for free.

9 min read

You're Probably Low in Vitamin D and Don't Know It. Here Is What That Actually Costs You.

Edition #010 - The case for testing before supplementing, the real consequences of staying deficient, and the honest answer on what the big clinical trials actually tested.

9 min read

Sauna 4 to 7 Times a Week: 40% Lower All-Cause Mortality. The Simple Version of a Complicated Story.

Edition #009 — A 21-year Finnish study, confirmed in men and women, with well-established mechanisms. Plus the honest answer on traditional sauna vs infrared vs hot tub.

7 min read

NMN: The Most Hyped Longevity Supplement of the Decade. Should You Take It?

Edition #008 — David Sinclair takes it. Peter Attia won’t. The human trial data explains the gap.

7 min read