Balance Over Excess: Precision Is
One of the most common mistakes people make in health and longevity is they reason that if one is good, two must be better. The reality is that the body is precise. No too much and not too little.
Boost NAD to Reduce Inflammation, Enhance Recovery, Slow Aging
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging Dr @CharlesMBrenner with Rhonda Patrick @foundmyfitness https://t.co/EvDW71Wj2O https://t.co/9HoFCm2gIT
Training for Life: Fitness That Fuels Longevity
I’ve had the privilege of practicing in the same region for nearly 25 years. I’ve gotten to know many of my patients well. Some thrive despite the years; many don’t. Long ago, that observation started to quietly shape how I...
Evidence Review: Do Sleep Supplements Actually Work?
Can supplements really improve sleep? This session reviews the evidence on melatonin, magnesium, tart cherry, glycine and more. Sign up: https://t.co/0PJC4DLDwV https://t.co/CHqyc8krh7
Rejuvenating Blood Stem Cells Boosts Whole‑Body Health
Hematopoietic (stem) cells—The elixir of life? "In this perspective article, we discuss the evidence that supports that rejuvenating or delaying aging of the blood system has a beneficial and systemic impact on human health..." @FEBS_Letters https://t.co/Y9sYcwXp1A @FEBSJournal
DNA Repair Drives Aging; OSK Reverses Epigenetic Decline
Loss of epigenetic information as a cause of mammalian aging “we find that the act of faithful DNA repair advances aging at physiological, cognitive, and molecular levels, including erosion of the epigenetic landscape, cellular exdifferentiation, senescence, and advancement of the DNA...
Epigenetic Dysregulation Fuels Aging, Offers Therapeutic Target
Systemic epigenetic dysregulation as a driver of ageing and a therapeutic target 👉 “By providing mechanistic clarity on how epigenetic dysregulation drives ageing phenotypes, we aim to enable rational design of therapeutics that target the epigenetic systems that fail during ageing,...
Can Information Theory Explain Chronic Diseases Too?
I wonder if we could find similar signatures in chronic diseases, such as diabetes, chronic infections, or autoimmune diseases? Would the Information Theory of Aging also rationalize these diseases equally based on equivalent observations?
Senescent Immune Cells Guard Tissues, Delay Aging
Senescent immune cells protect against damage, inflammation and disease 🤯 In mice, p16-expressing immune cells delay age-related organ deterioration and preserve tissue homeostasis. More evidence of the physiological roles of senescent cells? https://t.co/UtBKDF00P1
Psilocybin Emerges as Promising Longevity Therapy
When I started Don't Die in 2021, we evaluated all the scientific evidence for the most powerful anti-aging therapies. Psychedelics were no where to be found. A wild turn of events that they're now front and center for us....
Microbial Phenolics Mediate Oats' Cholesterol‑lowering Power
Cholesterol-lowering effects of oats induced by microbially produced phenolic metabolites in metabolic syndrome: a randomized controlled trial "Here we show that microbial phenolic metabolites are driving factors for the cholesterol-lowering effect of oats.." https://t.co/Y6fmNYStmZ
Holistic Training Counters Aging’s Multi‑Faceted Decline
Training for life means deliberately resisting the narrowing that accompanies aging without training. It means building and maintaining the full spectrum of physical capacity: aerobic base, strength, power, rotational core, lateral movement, balance, and landing mechanics. Not because any single...
Progressive Overload and Volume Drive Muscle Hypertrophy
Want to build muscle effectively? 💪 Muscle hypertrophy happens when protein synthesis outpaces breakdown driven by smart training, nutrition, and recovery. 1. Resistance Training Gradually increase weight, reps, or difficulty over time. • Aim for 10–20+ weekly sets per muscle group (spread...
Changing Biological Age Unlocks Future Lifespan Gains
A new paper says lifespan gains will be small due to our biology That’s true - if we don’t change. But if we can change our biological age, the equation changes In 1700, we couldn’t imagine moving faster than a horse. Biology...
Low‑caffeine Green Tea Boosts Seniors' Sleep by Reducing Stress
Ingestion of green tea with lowered caffeine improves sleep quality of the elderly via suppression of stress https://t.co/kkkrKHlwv2
Strides: Keep Heart Rate Low, Prioritize Cadence
Strides, when done correctly, shouldn't be long enough (or fast enough) to significantly elevate your heart rate. Shoot for... - Set cadence first - Progressively lengthen stride over ~10-15s - Gradually build to ~5k pace or a little quicker - Once you hit that pace,...
Longevity Is Roughly Half Genetics, Half Lifestyle
You’ve probably heard that longevity is 20% genetics and 80% lifestyle But that would make it an outlier because almost every other human trait is closer to 50% genetic Dr. Uri Alon is a physicist and systems biologist whose recent research suggests...
Biological Age Outperforms Chronological Age in Outcome Prediction
In the era of molecular and organ clocks and marked inter- and infra-individual variability of the aging process, we need to move beyond chronological age. "biologic measures predict outcomes more robustly than chronologic age" @NEJM https://t.co/DKmIfdJJUF https://t.co/d5Gc6xGKqn
Alternate-Day Fasting Worsens Lung Disease in Schistosomiasis
Alternate-Day Fasting Exacerbates Lung Inflammatory Disease Compared to High-Sucrose Diet in Experimental Schistosomiasis Mansoni 🤔"These findings suggest that caloric restriction through ADF aggravates pulmonary disease in schistosomiasis, possibly by enhancing ectopic egg dissemination." https://t.co/FwPjvxC9CI
GLP‑1 Drugs Could Help Prevent Cancer, Study Shows
As a medical school professor, I've watched GLP-1 drugs transform diabetes and obesity treatment. Now a Nature Cancer review reveals they may suppress cancer too. GLP-1 drugs reduce insulin resistance, lower inflammation, and cut body weight -- three of the biggest...
Six Months at 75% MHR Boosts Fitness and Speed
Related to another post from yesterday... Most athletes could afford to spend at least 6 months of every year capped at 75% MHR. You won't do that, because you'll get bored and distracted (probably by something you read here) But you'd be a...
Science-Backed Training Week Explained: Methodology Revealed
Long post. What my training week looks like… and why it looks like this. Sometimes understanding the science and theory helps anchor the methodology. Link for there 👇 https://t.co/2Xzne078WC
15‑Minute Walks Cut Heart Risk for Sedentary Adults
Instead of only short bursts of movement, add walks that last 15+ minutes. Among people averaging <8,000 steps/day, those who got most of their daily steps from walks lasting 15+ minutes had the lowest cardiovascular risk and among the lowest mortality...
Your 70‑year‑old Self Depends on Today's Activity
A patient asked me yesterday why so many orthopedic surgeons seem to be in good shape. I told her... Because we know what happens to the human body when we're not. We see it every day. The loss of muscle that...
Aging Cells Self‑Destruct via ER‑phagy Early
As a medical school professor, I used to teach that aging is gradual wear and tear. But a Vanderbilt study in Nature Cell Biology reveals something far more disturbing. Your cells are actively dismantling themselves through a process called ER-phagy. Starting early...
Intense Training Costs My Heart, Fuels Scientific Insight
For nearly 40 years I've used my body to test ideas about training intensity, HIIT, monitoring, etc. I seem to be paying for those sins now with big atrial fibrillation challenges. This distracts me a bit, but hey,...
Traditional Periodization Remains Core to Modern Sports
Ever since I travelled to Moscow in 1986 as a 20y old student in search of secrets, "periodization models" have spun in my head. This review helped slow the spin. Revisiting Tradition: Why the Traditional Periodization Still Shapes Modern Sport...
From Weight Loss to Longevity: Medicine Shifts Toward Prevention
It’s interesting how quickly the conversation has shifted. Not long ago, people were hesitant about weight loss injections. Now the question is whether GLP-1s should be used… for longevity. That shift alone is worth paying attention to. Because it reflects something deeper — we’re...
SIRT6 Loss Triggers Nucleolar Dysfunction and Proteostasis Collapse
SIRT6 Regulates Protein Synthesis and Folding Through Nucleolar Remodeling "Our data suggest that SIRT6 deficiency results in proteostasis loss through nucleolar dysfunction." https://t.co/w1SfUiUxg4 https://t.co/5bqVFfS0lg
Anatomical Variant Anconeus Epitrochlearis Linked to Thrower Elbow Pain
New podcast: I outline what an anconeus epitrochlearis is and how it can contribute to medial elbow pain, in throwing athletes. It’s important to consider anatomical variants in addition to medical and movement diagnoses. https://t.co/VY4K0Q0a2G https://t.co/mIa4FfK0bK
Aging Silences Brown Fat's Heat Genes via Epigenetics
Brown fat loses its heat-producing function with age due to epigenetic changes that reduce activity of key genes like PGC1A, with specific enhancers playing a critical role in maintaining this function. https://t.co/Dnnawd5r41
SREBP‑2 Links Stress to Cell Death via IRAK1
Researchers found that the cholesterol-related protein SREBP-2 can trigger apoptosis under stress by interacting with IRAK1, revealing a new mechanism for how cells self-destruct. This suggests that beyond telomeres, which signal aging through gradual shortening, cells can also initiate death...
Slowing Aging: A Targetable Process for Massive Health Gains
Aging may or may not be classified as a disease, but that’s largely semantics. What matters is that aging is a malleable, targetable biological process, and slowing human aging would result in massive health benefits.
Executive Health Retreat Uncovers Hidden Risks, Boosts Vitality
One of the most valuable things I’ve done in the last five years: An executive health retreat. I learned a few things: - I have the Alzheimer gene. Got on supplements to help. - I don’t have cancer. I got every organ imaged and...
NAD+ May Influence Ovarian Aging, Research Uncertain
Is NAD+ a key factor in ovarian aging and dysfunction? Insights and uncertainties from current research https://t.co/OWU1Hhcreu https://t.co/IH7uKdRsa9
Avoiding Sun May Double All‑Cause Mortality Risk
Is sun avoidance a risk factor for mortality?☀️ In this 2014 study from Sweden, sun avoidance was associated with nearly a 2x higher rate of all-cause mortality compared to the most active sun exposure habits. They did find increased risk of malignant...
New Evidence Strengthens Ergothioneine’s Health Narrative
This adds to the building story for ergothioneine, which we covered in a deep dive (2h): https://t.co/VvaoPbC3eB
Aging Research Gains Momentum: Collaboration Fuels Therapeutic Breakthroughs
Now at 1M+ views. What struck me most here wasn’t the views. It was the engagement. People are ready to engage seriously with aging biology. Now the opportunity is to turn that energy into stronger collaboration, better translational science, and...
Intense Exercise Boosts Brain Impulse Control, Says Huberman
Brain benefits of intense exercise, including impulse control @foundmyfitness on the Huberman Lab podcast out now. https://t.co/ikb1qKevnc
High‑intensity Training Belongs Later; Adaptations Differ in Timing
"Why don't we do high-intensity early in the build?" Because high-intensity and low-intensity adaptations operate over different timeframes... https://t.co/UUH1ANwGG7
Metabolic Disturbances Drive Multimorbidity, Offering Intervention Targets
Shared and specific blood biomarkers for multimorbidity "Metabolic disturbances emerged as a key driver of multimorbidity. If confirmed, these processes could represent targets for interventions to mitigate disease accumulation." https://t.co/3nuctP2eAC https://t.co/yxk5CZHiHV
Cap Your Heart Rate at 70‑75% for Breakthrough Gains
One of the simplest things you can do to set up a breakthrough season: Set a heart rate cap at AeT (~70-75%) & keep *every session* below it for the first few months of your build. Most watches will have a heart...
Prescribe Exercise Before Drugs for Chronic Disease
As a medical school professor, I teach my students to prescribe drugs. But a landmark review in Cell Metabolism argues we should prescribe exercise first. Febbraio and Pedersen -- the scientists who coined "exercise as medicine" -- reviewed 233 studies on...
When You Eat Impacts Metabolism as Much As What
As a medical school professor, I was trained to focus on WHAT patients eat. But this massive meta-analysis says WHEN may be just as important. 41 randomized controlled trials. 2,287 participants. Published in BMJ Medicine. The finding: time-restricted eating improved nearly every...
Maximize Strength and Hypertrophy with Minimal Training Time
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review 👉"This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in...
AI Empowers Chemists, Accelerating Novel Drug Discovery
The life of a chemist is about to change dramatically as we move away from tedious trial-and-error and deeper into the comfort of the prompt window. We don't need fewer medicinal chemists; we need more high-novelty drugs on the market...
Alpha‑Lipoic Acid Shows Promise for Ischemic Heart Failure
Efficacy of Alpha-Lipoic Acid in Patients With Ischemic Heart Failure: A Double-Blind, Randomized, Placebo-Controlled Study | @JACCJournals https://t.co/nW9SbwEDfy https://t.co/qsemjmMb9k
GLP‑1 Therapies Show Promising Cardiovascular Benefits
GLP-1 and the cardiovascular system "This Review summarizes the effects of GLP-1 and GLP-1RAs in the CV system..." https://t.co/Sy7Jjb96WD https://t.co/v3T01fIcOs
Billionaires Fund Headless Human Clones for Organ Farms
Billionaire-backed scientists aim to grow 'headless humans' to farm their organs... and help biohackers live for longer https://t.co/uQOzEtBapf https://t.co/HYZCMCOPy3
Uric Acid Predicts Sex‑Specific Cognitive Decline in Seniors
Serum uric acid levels and longitudinal change in cognitive function in older adults: a sex-stratified population-based study https://t.co/vl5LLY6mBc