Vitamin C Blocks Ferro‑aging, Boosting Longevity in Primates
Simple nutrients, serious science. March 2026 is turning into a good month for longevity research on everyday supplements. First, a Nature Medicine paper (COSMOS trial) showing daily multivitamins modestly slowed epigenetic aging clocks (GrimAge and PhenoAge) in older adults: around 4 months over 2 years. Now, Liu et al. identify vitamin C as a direct inhibitor of ACSL4, a key driver of age-related iron-dependent lipid peroxidation (ferro-aging). Long-term supplementation in aged monkeys reduced tissue damage and improved metabolic/neurological function. Lixiao Liu, Jing Qu, Guang-Hui Liu (2026) Vitamin C inhibits ACSL4 to alleviate ferro-aging in primates. https://t.co/ir71Mj2bSW
Omega‑3s Cut Strength Loss After Intense Exercise
Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part...
Chili Capsaicin Restores Gut-Brain Link, Boosts Memory
Eating chilis may be good for your memory. Capsaicin (from chilis) partially rescued the memory decline by restoring the gut-brain (vagus-hippocampus) communication. Aging microbiome disrupts the gut-brain communication and memory function. https://t.co/gAEPdmhPDB
Placenta Capsules Lack Benefit and Pose Infection Risk
I did placenta encapsulation with my first baby due to my prior midwife's recommendation, but I no longer do it or recommend it. Here's why. The only placebo-controlled trials on it (UNLV) found no meaningful benefit for mood, fatigue, bonding, or iron...
Earn Social Media Time After Two Hours Deep Work
I've cut my social media use by 50% and I feel 100% better. Did it with one simple rule: 2 hrs deep work for every hour on social media. You earn an hour on social media ONLY after two hours...
5 Steps to Boost Lactate Threshold Effectively
What's the best way to improve the lactate threshold? When's it best to push or pull it up? I give you my 5 steps to improving LT in my latest deep dive video. Link below:
Gut Bacteria Shift Triggers Age‑Related Memory Decline
Memory Loss Starts in the Gut As a medical school professor, I was taught that memory loss is a brain problem. New research from Stanford says it's a gut problem. Scientists just identified a 3-step pathway from gut to brain that drives age-related...
AI-Driven Analytics Personalize Diet Interventions for Those Who Need Them
There is an opportunity to strengthen this whole #diet and #nutrition area by showing how data, AI, and predictive analytics could identify who most needs these interventions and personalize them. #health #wellness https://t.co/X1HwREhhdS
Science-Backed Meditation Tools Boost Brain Health
The new Huberman Lab episode is out: Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson 0:00 Richard "Richie" Davidson 3:33 States of Mind vs Traits 9:06 Wakeful Brain Activity vs Deep Sleep 11:55 Sponsors: David & Eight Sleep 14:31 Brain...
Low‑Carb Diets Linked to Higher 10‑Year CVD Risk
Association between Low-carbohydrate Diets and 10-year Atherosclerosis Cardiovascular Disease Risk: Data from the National Health and Nutrition Examination Survey https://t.co/NavY2Ldwip https://t.co/Is80ZwaTXu
Resistance and Aerobic Training Both Boost Health, Not Just RT
We can all argue opinions on this. But nowhere do we say RT is the primary thing folks need to do for health. There are many other studies that show RT (and AT) positively affect health
Intermittent Calorie Restriction More Feasible for T2D Patients
The effect of continuous or intermittent calorie-restricted diet on body composition and 2 resting energy expenditure in patients with type 2 diabetes "both diets appear promising, with a lower 60 dropout rate in ICR suggesting greater feasibility..." https://t.co/sPAkTrVK40 https://t.co/C82NXBEddG
Eccentric, Not Isometric, Contractions Drive Sarcomere Growth
Since eccentric contractions produce passive mechanical tension, they stimulate sarcomerogenesis, which we observe as increases in muscle fascicle length in humans. Isometric contractions at short or moderate muscle lengths do not. https://t.co/7wVgBzjELC
Cell Painting Images Predict Cellular Age Without Methylation
A model that predicts cellular age from Cell Painting microscopy images alone. No DNA methylation needed. The model captures morphological aging hallmarks across nuclear and cytoplasmic compartments, correlates with chronological age AND epigenetic clocks. The promise: screen for rejuvenation compounds...
Single‑cell Methylation Reveals Age
Epigenetic aging happens at different rates in individual cells within the same tissue. Using single-cell DNA methylation analysis, Hagit Masika, Tommy Kaplan, Howard Cedar, and colleagues show polycomb CpG island methylation creates 'young' vs 'old' cell subpopulations even at fixed...
Seed Oils Aren’t Uniquely Toxic Compared to Other Fats
#380 ‒ The seed oil debate: are they uniquely harmful relative to other dietary fats? | Layne Norton, Ph.D. https://t.co/tezM4gAKI9
Red Meat in Plant-Forward Diet Impacts Aging Biomarkers
Effects of Minimally Processed Red Meat within a Plant-Forward Diet on Biomarkers of Physical and Cognitive Aging: A Randomized Controlled Crossover Feeding Trial https://t.co/hpjHcUsbtP https://t.co/Kf2yZhbmVe
Aging Driven by DNA Instability and Mitochondrial Decline
So great to see the OG work that helped spark the longevity revolution taken to the next level: New paper confirms two main causes of aging: 1. DNA instability -> epigenetic noise 2. Mitochondrial decline ...independently causing failure of the cell Is this relevant to...
Low‑dose EGCG + L‑theanine Reverses Fatty
Low-dose epigallocatechin gallate combined with L-theanine effectively alleviate obesity and metabolic dysfunction-associated steatotic liver disease by remodeling gut homeostasis and avoiding its hepatotoxicity https://t.co/rRnmHMr0An https://t.co/8DyZbmkAwg
Graph AI Accelerates Longevity Drug Discovery in New Alliance
Solve Aging: Biophytis and LynxKite are expanding their alliance to use graph-based AI to speed discovery of new longevity drugs, aiming to map complex aging biology and surface novel targets for age-related disease. The “AI x longevity” stack is quietly...
Whey’s Insulin Spike Isn’t Bad—Focus on Ratio
Well. Here the good “Dr” isn’t entirely wrong. But his believers are getting the wrong message. If you’re avoiding whey protein because “it spikes insulin,” you’re optimizing for the wrong variable. Yes, leucine stimulates beta cells directly. Yes, insulin...
GLP‑1 Drugs: Promising yet Unproven Healthspan Extension
GLP-1 drugs for extending healthspan? Intriguing but we're a long way off from evidence Discussed at length in Super Agers as a candidate drug beyond lifestyle + factors @TheEconomist gift link https://t.co/A2dpfcnApF https://t.co/3gY8iACeGs
EPA Outperforms DHA in Sleep‑deprivation Cognitive Decline
Dietary EPA shows superior efficacy over DHA in chronic sleep deprivation-induced cognitive decline by disrupting the crosstalk between intestinal ferroptosis and gut-derived Aβ production 🧠👨🏻⚕️ 🔗https://t.co/rqUO058bO9 https://t.co/Kr137l2BvH
Temperature Cycling Balances Deep and REM Sleep
Most everything that increases deep sleep will lessen your REM and vice versa. So do as you will with Pinealon GH secretagogues etc but be aware of this. In any case, cool-cold-warm (subjective bed temps across 6.5-8hrs of sleep) is...
Exercise Boosts BDNF, Enhancing Brain Plasticity
Exercise increases brain-derived neurotrophic factor, supporting brain plasticity. Trends in Neurosciences, 2002. Cotman and Berchtold https://t.co/jux3TwN0fS
High FSH, Not Low Estrogen, Drives Cognitive Decline
Follicle-stimulating hormone linked to cognitive decline and amyloid burden in postmenopausal women 👉"Elevated FSH, not low E2, is linked to cognitive decline and Aβ pathology in postmenopausal women." https://t.co/EkFxbjsao9
HRV Coaching Becomes Workplace Edge for Professionals
People are turning to heart rate variability coaches to get ahead at work, or at least not fall behind https://t.co/s6vyi0JpiB
Approve Longevity Drugs for Disease First, Then Expand to Aging
The only sustainable path to development of longevity therapeutics is to get the potential longevity drug approved for a disease, then go for indication expansion and study it in the context of aging at different doses and regimens. To be...
Single Rapamycin Dose Boosts Brain Glucose, Cuts Synaptic Density
Single-dose rapamycin increases brain glucose metabolism but reduces synaptic density in Long-Evans rats [One week after intraperitoneal administration of rapamycin (8 mg/kg) 👨⚕️] https://t.co/6JhcZYS01h https://t.co/wruacgIvFM
75‑Year‑Old
An intriguing case of “exceptional resilience” against dementia A 75-year-old man free of dementia despite a dominant Alzheimer’s mutation — and a possible hint for the rest of us https://t.co/lWn9gCKrEm https://t.co/jq0L2NtZ27
Weekly Aerobic Exercise Reverses Brain Aging by One Year
I teach medical students about neurodegeneration. But a new clinical trial shows the most powerful brain drug might be free. Researchers at AdventHealth put 130 adults (ages 26-58) through a randomized controlled trial: 150 minutes of aerobic exercise per week vs....
Just 15‑20 Min of Vigorous Exercise Cuts Mortality
Vigorous physical activity, incident heart disease, and cancer: how little is enough 👉"VPA of 15–20 min/week were associated with a 16–40% lower mortality HR, with further decreases up to 50–57 min/week." https://t.co/Efp99sop1h https://t.co/zqzoL6xYor
More Exercise Variety Cuts All‑Cause Mortality by 19%
Physical activity types, variety, and mortality: results from two prospective cohort studies "Higher physical activity variety was associated with lower mortality. After adjustment for total physical activity levels, participants in the group with the highest physical activity variety score (group 5),...
Hydration, Fuel, Warm‑up: Key to Preventing Cramps
Athletes cramp for 3 common reasons: 1. Lack of hydration and minerals 2. Inadequate pre-competition fueling 3. Poor conditioning/training preparation and warm-up Low-carbohydrate diets also cause the kidneys to excrete more sodium and water, which can further increase cramping risk. My tips to prevent muscle...
Fasting Parents Alter Offspring Immunity and Microbiome
Parental fasting effects on offspring immune gene expression, epigenetic patterns, and gut microbiota in a species with male pregnancy (Syngnathus typhle) https://t.co/5x9ScJ30uY https://t.co/hixjrq8Bvg
Sober Choices Fueled Two Decades of Success
I quit alcohol 20 years ago. Here’s how that one decision changed my life👇 Early 20s, I looked fine: • Building things • Showing up to meetings • Handling stress as a young CEO But under the hood... • 212...
Nitric Oxide Drives Age‑Related Disease Mechanisms
Nitric Oxide Signaling and Sensing in Age-Related Diseases "Nitric oxide (NO) is a key signaling molecule involved in numerous physiological and pathological processes within the human body. This review specifically examines the involvement of NO in age-related diseases, focusing on the...
Walking Alone Won’t Prevent Knee OA—Add Strength Training
All these budding exercise physiologists and strength coaches. 🤦♂️🤦♂️ This is made up slop. Walk all you want. None of your muscles are working hard when you’re walking and your adductors are firing too. Is walking enough? No. You need strength...
Low‑dose Caffeine Pouches Don’t Boost Strength Performance
Low dose caffeine pouches - a novel performance strategy? ☕️ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either… 1️⃣ 80 mg caffeine pouch (similar to snus) 2️⃣ 80 mg caffeine gum 3️⃣ Placebo gum 💊...
Increase Volume First, Add Intensity Later—Never Both Simultaneously
Most athletes ruin their season the same way: They increase volume AND intensity at the same time. Rule #1 of season planning: Pick one. Volume first. Intensity later. And “later” is usually much later than your ego thinks.
Aging Mouse Brains Show Gradual Cellular Identity Drift
New study of mouse brain aging identifies a progressive drift in cellular identity, consistent with information theory (ITOA) https://t.co/OaB2p9GUgT
Fewer Cagemates Increase Female Mice Mortality
Association between cagemate number and risk of death in mice: a time-varying covariate analysis using Cox frailty models "...Female mice exhibited a pronounced increase in mortality rate as cage density declined..." https://t.co/pGtDArEzI0 https://t.co/5gizWZ0QYo
FoxO3a Boost in Dentate Gyrus Eases Stress‑induced Depression
Overexpression of FoxO3a in the dentate gyrus alleviates CUS-induced anxiety- and depression-like behaviors and cognitive impairment https://t.co/p2t18NRkew
Cut dAGEs, Boost Longevity with Smart Nutrition
Dietary Advanced Glycation End Products (dAGEs): Pathogenesis and nutritional strategies for health longevity-A critical view https://t.co/RrTxgGg4UF https://t.co/ujoKGLKIRz
EpiAge‑R Integrates Epigenetic Clocks, Resilience, and Multi‑omics Ageing
Epigenetic Clocks, Resilience, and Multi-Omics Ageing: A Review and the EpiAge-R Conceptual Framework The hierarchical architecture of the EpiAge-R framework... https://t.co/YpwDdLI7wo https://t.co/Uid3kNzDHr
Adenine Methylation Forms New Linear Brain Aging Clock
A completely novel axis of epigenetic aging. N6-methyldeoxyadenosine (N6medA), i.e. NOT the usual 5 methyl cytosine, increases linearly with age in human prefrontal cortex (r=0.95). Genome-wide profiling reveals age-associated ADENINE methylation changes reminiscent of classic CpG based epigenetic clocks. Abdur...
NAD⁺ Controls Aging Hallmarks, Offering Therapeutic Paths
NAD⁺ as a central hub regulating the hallmarks of aging: Mechanisms and therapeutic implications https://t.co/Mw45GF0QhL https://t.co/pvAGRxXQZv
Stevia Boosts Muscle Metabolism and Prevents Loss
If avoiding sugar, consider stevia. A stevia plant extract (from Pharmingen, Korea) improved muscle metabolism, mitochondrial function, and attenuated muscle loss in obese mice while activating SIRT1. Non-ultraprocessed stevia resembles matcha powder 🍵 https://t.co/tWvBmZzk2g
Race‑pace Simulation Reveals True Distance Readiness
How to know you're "ready" for a specific distance: Complete a ~2/3 (Metric) simulation at race-pace as a regular training session with... - Minimal decoupling between pace/HR - No extended recovery needs beyond that of a regular loading day. For a marathon, I think...
Morning Sun & Exercise Boost Cortisol, Reduce
Resilience is physiological & actionable: Spiking your morning cortisol increase (which is what wakes you up & is healthy) with bright sunlight & exercise, shortens the duration and the amplitude of the cortisol response to afternoon and night time stressors,...