Minimum Effective Dose

Edition #023 - Part 2 of 4: Which lifestyle changes actually move blood pressure, LDL/ApoB, abdominal fat, fitness and cardiovascular risk?

Edition #022 - Part 1 of our 4-part cardiovascular series: Is your doctor checking the right things?

Edition #020 - The last few reps are the hardest. How much extra benefit do they buy, and what do they cost in fatigue, recovery and injury risk?

Edition #019 - The animal data are remarkable. Human trials barely exist. Real-world users swear by it. When is that signal strong enough to act on?

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

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.

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

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

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.

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

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

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

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.

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

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