This article delves into the interplay between diet and health, examining the impact of red meat, fruits, and vegetables on cancer risk, the benefits of time-restricted eating, and the role of supplements like creatine and caffeine. It also addresses common misconceptions about plant-based foods, autophagy, and the carnivore diet, offering insights into how personalizing your approach to diet and supplementation can optimize both physical and mental health.

A recent study claims meat consumption increases the risk of type 2 diabetes, but does correlation equal causation? Despite media hype, the study lacks strong evidence of a direct cause. Key factors such as socioeconomic status, lifestyle choices, and cultural influences were not fully accounted for. While the findings suggest a link, they fail to prove meat as the cause of diabetes, making this another example of the common cycle of observational research.

Learn how pregnancy and hormonal changes contribute to melasma and other skin conditions, and how supplements like polypodium can improve treatment. Delve into the science of sunscreen, highlighting the best options for blocking UV and visible light, as well as the potential dangers of chemical-based sunscreens.

A recent study highlights the prevalence of coronary atherosclerosis in seemingly healthy adults. Despite no symptoms, many have hidden plaque in their arteries, increasing the risk of heart disease. The study shows that even at "optimal" LDL levels, individuals can develop significant plaque. Early detection through imaging tests, like CAC scans and CCTA, and lowering LDL with treatments like statins can prevent further damage, reducing the risk of fatal cardiovascular events.

At 61, Dave Pasco is redefining aging. Ranked among the top in the Rejuvenation Olympics, he’s slowed his biological aging to just 0.66 years per calendar year. Unlike billionaires relying on costly protocols, Dave’s success stems from smart nutrition, stress management, and biohacking tools like PMF mats, BFR bands, and red light therapy. Discover how his balanced, practical approach to health and longevity is inspiring a global community to live longer and better lives.

After decades of battling chronic illness, including mercury poisoning and mold toxicity, Mark Hyman turned to the upgraded PK Protocol. By using phospholipid exchange therapy, which repairs damaged cell membranes and detoxifies the body, they regained vitality and mental clarity. This innovative approach, backed by comprehensive testing, offers hope for those suffering from chronic conditions. Learn how the protocol improved health, energy, and brain function in dramatic ways.

D-lactate is traditionally considered a product of gut bacteria, but humans also produce it endogenously through the methylglyoxal pathway. This article delves into its critical roles in energy metabolism, gluconeogenesis, and its impact on neurological conditions like Parkinson’s disease. It also introduces the concept of the "D-lactate shuttle," a newly coined term for a unique metabolic pathway that helps balance NAD+ levels and mitochondrial function under specific conditions.

Protein plays a critical role in muscle growth and recovery. Whether through whole foods, plant-based supplements, or collagen, understanding how different proteins affect muscle and joint health is key. This article explores protein sources, leucine thresholds, and the impact of cold water immersion on muscle recovery. Learn how supplements like collagen may support connective tissues and improve overall performance.

Longevity science often highlights NAD precursors like NMN and NR for boosting cellular health, but do they truly extend lifespan? Dr. Peter Attia and Andrew Huberman delve into the data, discussing NAD's role, the impact of supplements, and FDA rulings. They emphasize that while supplements may offer minor benefits, lifestyle changes—exercise, sleep, and nutrition—are the true drivers of health and longevity. Dive into their analysis and learn why focusing on foundational habits matters most.

Inflammaging, a hidden driver of chronic diseases and accelerated aging, can be countered through functional medicine. By focusing on your gut health, reducing inflammation, and optimizing hormones, you can slow the aging process and improve your quality of life. Learn how a balanced diet, stress management, and proper detoxification can help you achieve a healthier, longer life.

Urolithin A, marketed as “exercise in a pill,” claims to rejuvenate mitochondria and boost strength without exercise. With endorsements from experts like Dr. Mark Hyman, its benefits sound revolutionary. But what’s the science behind it? This article explores the claims of urolithin A, including its potential to improve strength and endurance without physical activity. It also examines the cost, mechanisms, and who might truly benefit from this supplement.

Aging reduces vitamin D efficiency, making supplementation crucial. Recent research reveals most need over 2,000 IU daily to maintain healthy levels. Learn how vitamin D supports bone, muscle, immunity, and epigenetics—and why personalized dosing and testing are essential for your health journey. Optimize your vitamin D for a healthier, longer life!

Creatine is often celebrated for its muscle-boosting benefits, but its importance extends far beyond athletic performance. Acting as a vital energy source for your mitochondria, creatine supports brain function, vision, digestion, and skin health. This comprehensive guide delves into how creatine distributes ATP throughout your cells, the natural limits of its synthesis, and why modern diets often fall short.

In our final newsletter edition, we summarize Dr. Matt Walker's insights on the biology of sleep, effective strategies to enhance sleep quality, and answers to your top sleep-related questions. From managing negative thoughts and finding the best sleep positions to understanding sleep patterns in older adults and menopause, get actionable tips to transform your nightly rest. Plus, learn about key supplements that can aid your sleep journey.

This article delves into how endurance and strength training reshape the heart, the importance of recovery for optimal performance, and the potential risks of extreme exercise. It explains the complexities of cardiovascular adaptations, the role of the pericardium, and how different training regimens impact heart size. Additionally, it examines how extreme exercise affects coronary plaque, hypertension, and overall cardiovascular health.

Maximizing longevity involves more than just regular exercise. Studies show that high-intensity workouts, resistance training, and deliberate heat exposure can significantly boost lifespan and health span. From improving cardiovascular fitness and cognitive health to preserving muscle mass, these powerful habits work synergistically to enhance overall well-being. Incorporating exercise snacks and saunas into your routine may be the key to living a longer, healthier life.

Magnesium is essential for various bodily functions, from DNA repair to brain health and cardiovascular support. Inadequate magnesium intake can accelerate aging, raise disease risk, and impair muscle function. This article explores magnesium’s role in aging, disease prevention, and its impact on sleep, brain health, and blood pressure. Find out why this often-overlooked nutrient is vital for optimal health and longevity.

Iron overload is well-known for causing liver damage, diabetes, and aging acceleration, but genetic predispositions also increase manganese levels. This article explores the complex interplay between iron and manganese overload, emphasizing the need for careful dietary management. With tips on maintaining an iron-to-manganese ratio and practical dietary advice, it provides a comprehensive guide to managing both minerals for optimal health and preventing toxicity.

Explore how simple lifestyle changes, such as addressing micronutrient deficiencies and incorporating vigorous exercise, can optimize aging. Dr. Rhonda Patrick explains how these strategies help improve longevity by boosting brain health, reducing inflammation, and enhancing cardiovascular function. Learn how regular exercise, combined with key supplements, can slow aging and reduce the risk of chronic diseases, offering a holistic approach to a healthier life.

Niacin, nicotinamide riboside (NR), and nicotinamide mononucleotide (NMN) are popular for boosting NAD+ and promoting longevity. However, a recent study raises concerns about the cardiovascular risks associated with high doses of niacin and its metabolites, particularly 4PY. This article explores the latest findings, emphasizing the potential risks of elevated 4PY levels and the need for caution in supplementing with niacin and NAD+ precursors, especially at high doses.

In the world of mitochondrial health, MK-4 is a missing link. While CoQ10 is widely recognized, MK-4 plays a unique role in supporting mitochondrial function and optimizing cellular energy. This article delves into the structural and functional parallels between CoQ10 and MK-4, highlighting their complementary roles in the respiratory chain. It also emphasizes the importance of incorporating MK-4 into supplementation regimens for comprehensive mitochondrial support and improved overall health.