Minimum Effective Dose | The MED Report

Evidence-based health intelligence, filtered through 25 years of FDA-regulated biomedical science and Lean Six Sigma. No fads. No conflicts of interest. Just the vital few that actually move the needle.

Longevity

Intermittent Fasting: Should You Start or Stop?

Aug 26, 2026

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8 min read

Intermittent Fasting: Should You Start or Stop?

Edition #018 - Newer human trials make the 16:8 case simpler: useful for weight and metabolic control, less magical for autophagy and longevity

Minimum Effective Dose | The MED Report

Longevity

Sugar vs. Sweeteners: What Should You Actually Use?

Aug 19, 2026

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15 min read

Sugar vs. Sweeteners: What Should You Actually Use?

Edition #017 - Stevia, allulose, monk fruit, aspartame, sucralose, erythritol, table sugar (sucrose) and high-fructose corn syrup (HFCS) ranked for daily use, plus what to choose when your options are imperfect.

Minimum Effective Dose | The MED Report

Longevity

Sunlight Causes Cancer. So Why Do People Who Avoid It Die Earlier?

Aug 12, 2026

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9 min read

Sunlight Causes Cancer. So Why Do People Who Avoid It Die Earlier?

Edition #016 — Sunlight has real benefits, UV causes real damage, and the safest answer is not to hide indoors or chase a tan.

Minimum Effective Dose | The MED Report

Longevity

Red Light Therapy Is Not a Scam. The Marketing Around It Might Be.

Aug 5, 2026

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8 min read

Red Light Therapy Is Not a Scam. The Marketing Around It Might Be.

Edition #015 — What it actually works for, why price is a poor guide to quality, and the minimum effective way to try it.

Minimum Effective Dose | The MED Report

Supplements

The US Government Just Admitted Its Protein Advice Was Too Low for 70 Years. Here's What the New Number Means for You.

Jul 29, 2026

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7 min read

The US Government Just Admitted Its Protein Advice Was Too Low for 70 Years. Here's What the New Number Means for You.

Edition #014 — In January 2026 the government quietly raised its protein target from 0.8 to 1.2-1.6 g/kg. The old number was only ever a floor. Here is what the new one means, especially if you are over 40.

Minimum Effective Dose | The MED Report

Longevity

First They Said Wine Was Good for You. Now They Say No Amount Is Safe. Are They Wrong Again?

Jul 22, 2026

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7 min read

First They Said Wine Was Good for You. Now They Say No Amount Is Safe. Are They Wrong Again?

Edition #013 — The wine-is-heart-healthy story fell apart. The "no safe amount" story is real but oversold. Here is the actual size of the risk, in numbers.

Minimum Effective Dose | The MED Report

Longevity

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

Jul 15, 2026

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7 min read

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.

Minimum Effective Dose | The MED Report

Longevity

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

Jul 8, 2026

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9 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.

Minimum Effective Dose | The MED Report

Supplements

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

Jul 1, 2026

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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.

Minimum Effective Dose | The MED Report

Longevity

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

Jun 24, 2026

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7 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.

Minimum Effective Dose | The MED Report

Supplements

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

Jun 17, 2026

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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.

Minimum Effective Dose | The MED Report

Supplements

That 1000mg Fish Oil Capsule? Only 300mg Is Active. The Therapeutic Dose Is Far Higher.

Jun 10, 2026

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8 min read

That 1000mg Fish Oil Capsule? Only 300mg Is Active. The Therapeutic Dose Is Far Higher.

Edition #007 — The omega-3 evidence is among the strongest in supplementation. The dose in your cabinet is probably not it. And the form matters more than the label says.

Minimum Effective Dose | The MED Report

Longevity

Your Doctor Measures Your Weight. Nobody Measures the One Thing That Predicts How Long You Will Live.

Jun 3, 2026

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6 min read

Your Doctor Measures Your Weight. Nobody Measures the One Thing That Predicts How Long You Will Live.

Edition #006 — Muscle mass is your most underrated healthspan asset. The dose of resistance training that captures most of the mortality benefit is far lower than you think.

Minimum Effective Dose | The MED Report

Supplements

Half of America Is Deficient in Magnesium. The Blood Test Missed It. Most Are Taking the Wrong Form.

May 27, 2026

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5 min read

Half of America Is Deficient in Magnesium. The Blood Test Missed It. Most Are Taking the Wrong Form.

Edition #005 — 300 processes in your body depend on it. Half of Americans don’t have enough. And most are taking the form that barely absorbs.

Minimum Effective Dose | The MED Report

Longevity

The Most Dangerous Food in Your Kitchen Has a Health Claim on the Label

May 20, 2026

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4 min read

The Most Dangerous Food in Your Kitchen Has a Health Claim on the Label

Edition #004 — 45 meta-analyses. 10 million people. The evidence on what “healthy” ultra-processed food actually does to your body.

Minimum Effective Dose | The MED Report

Longevity

Creatine: It Was Built for Athletes and Gym Bros. Turns Out It’s Probably the Best Supplement for Healthspan.

May 13, 2026

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6 min read

Creatine: It Was Built for Athletes and Gym Bros. Turns Out It’s Probably the Best Supplement for Healthspan.

Edition #003 — The 30 years of evidence hiding in the sports nutrition aisle that your doctor never mentioned.

Minimum Effective Dose | The MED Report

Longevity

The $5,000 Tub That Delivers Cold Shower Results

May 6, 2026

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6 min read

The $5,000 Tub That Delivers Cold Shower Results

Edition #002 — Cold plunge therapy is a $330 million industry built on real but narrow evidence. Here is what it actually does, what it does not, and what your shower does for free.

Minimum Effective Dose | The MED Report

Longevity

Your 60-Minute Walk Might Be the Least Efficient Thing You Do All Day

Apr 29, 2026

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5 min read

Your 60-Minute Walk Might Be the Least Efficient Thing You Do All Day

Edition #001 — The study that quietly rewrote the rules of exercise — and what it actually means for you

Minimum Effective Dose | The MED Report

Longevity

Why I Started The MED Report. And Why You're Probably Exhausted Too

Apr 22, 2026

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4 min read

Why I Started The MED Report. And Why You're Probably Exhausted Too

The Minimum Effective Dose for Healthspan. Delivered In your Inbox Weekly

Minimum Effective Dose | The MED Report