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.
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.
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.
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.
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.
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.
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.
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.
