Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr. Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/QPFqrbCatN https://t.co/XJ79CryBeH
Vagal Nerve Stimulation Eases Severe Jet Lag
Tried vagal nerve stim at 3am dealing with 10 hours of jet lag ... and that does seem to work.
Exercise‑induced Exosomes Deliver NAMPT, Boost NAD, Protect Liver
Interesting new paper: In old mice, exercise releases bubble-like blood vesicles called "exosomes" carrying NAMPT, the enzyme that makes NMN Evidence indicates NAMPT's ability to raise NAD and activate liver SIRT1 may be why exercise counteracts fatty liver and fibrosis 🏃♀️🏃♂️...
Resistant Starch Cuts Visceral Fat, Yet Responses Vary
Resistant starch has been shown in multiple randomized controlled human trials to reduce visceral fat. Today’s video (link below) dives into the data, and why individual variability in response matters.
VO2 Max Ranges Define Your Real Fitness Level
What your VO2 max actually looks like: <15 ml/kg/min → Daily function and movement are limited. Difficulties getting dressed, standing up, and walking without assistance. 15–25 → Very limited fitness. Stairs are difficult, running is nearly impossible. 26–35 → Out of shape...
Decoding Epigenetic Clocks: Pathways Behind Accelerated Aging
How epigenetic clocks tick: Unpacking the black box by deciphering biological pathways and transcriptomic signatures of accelerated aging https://t.co/MU3R25TEu3
GrimAge Predicts Mortality in Centenarians Beyond Immune Aging
Advances in precision geriatrics. GrimAge methylation clock works in centenarians. Striking new preprint from the Henne Holstege lab (Yaran Zhang et al., 100-plus Study) in n=247 cognitively healthy Dutch centenarians: GrimAge predicts mortality at extreme old age (HR ≈ 1.6...
Regular Heat Sessions Cut Heart Risk and Mortality
Heat exposure increases heart rate, causes vasodilation, improves endothelial function, and can help lower blood pressure over time. One of the landmark Finnish studies showed that people using a sauna 4-7x/week had significantly lower cardiovascular and all-cause mortality risk compared to...
Glutamic Acid Boosts Quality of Aged Mouse Oocytes
Supplementation of old female mice with glutamic acid (an amino) enhances the quality of aged oocytes
Bloodwork Reveals Hidden Aging Stress, Target Cellular Health
Aging well isn’t just about how you look. It’s about how well your body can handle stress every single day. Your bloodwork can reveal a deeper story long before symptoms ever show up 🧬 I put years of research into designing @celltheorylabs to...
Hormone Decline at 35 Triggers Perimenopause Stress
💥 Women age differently than men, and it starts around 35. That’s when your body makes less DHEA and pregnenolone, the anti-stress hormones that keep cortisol in check. Without them, stress runs wild. That’s when perimenopause hits hard: brain dog, fatigue,...
AI's Promise in Biomedicine Hinges on Quality Data
AI is transforming our lives and science, but we need to be realistic about both its promise and its limitations. In biomedicine, one major bottleneck remains data. We need more high-quality data to unlock AI-driven advances. It was a pleasure to speak...
Master Your Body: Stress, Sleep, Food, Light, Movement
7 things I wish someone taught me earlier: (These changed my health, mind, and life more than any class ever did) 1. Nervous system regulation: ↳ How stress changes your thinking ↳ How to calm your body before fixing your mind ↳ Why sleep and...
Insulin Resistance Outweighs LDL as Heart Disease Risk
Insulin resistance is a much bigger risk factor for heart disease than LDL cholesterol. h/t ifixhearts That's why a fasting insulin may be a better test than LDL cholesterol for heart disease risk.
Fatigue Undermines Aerobic Power and Stress Response
“Fatigue will make cowards of us all.” Weight cut obv. did not go well. However 👇🏼 The first thing to be impacted by fatigue is the functionality of the aerobic system (cells/energy) that is being bidirectionally signaled via nervous system between...
Longevity Hype Ignores Limited Healthspan Evidence
Why is there such obsession with extending lifespan when the bigger issue is that average healthspan is 65 years and there are no data (except in super-centenarians) that longer lifespan = longer healthspan (known as compression of morbidity)? https://t.co/w33aRn71cn
Exercise Plus Time‑restricted Feeding Restores Liver Fat Balance
Exercise and time-restricted and/or dietary feeding jointly improve hepatic lipid homeostasis in diet-induced obese mice "Taken together, these findings highlight distinct and additive effects of combined lifestyle interventions on hepatic lipid composition and gene regulation..." https://t.co/yQPWTkbskU
Match Load to Fitness: Avoid Over‑Aggressive Ramping
The key question is always... Are you getting the fitness you "deserve" on that kind of ramp? For example, at Devon's CTL of 120, we should be expecting fitness benchmarks approaching Kona Qualifier levels of fitness. When load & fitness benchmarks don't line...
Low‑Carb Diets: Scientists Agree on Some Benefits, Disagree on Limits
Does a low carb diet impede endurance performance? The debate 🎤 Whether or not low carb impairs endurance performance has been debated in the scientific literate and online for years 📚 Recently, the American Journal of Clinical Nutrition invited two heavy...
FGF21 Acts in Hindbrain to Modulate Eating During Protein Scarcity
FGF21 signals through hindbrain neurons to alter food intake and energy expenditure during dietary protein restriction https://t.co/U2DzBo2OFj https://t.co/ipZvmcgmDM
60‑Year‑Old Looks 30 Thanks to Simple Lifestyle
The man who defies aging 60-year-old Singaporean man, Chuando Tan, recently had his 60th birthday and still looks like he's in his 20s or 30s. Here's a breakdown of his diet, exercise, and other routines⬇️ https://t.co/Eio9MxFwNO
World‑Class Adults Thrive on Broad, Multidisciplinary Practice
Recent discoveries on the acquisition of the highest levels of human performance “🤔Higher early performance in a domain is associated with larger amounts of discipline-specific practice, smaller amounts of multidisciplinary practice, and faster early discipline-specific performance progress. 🤓By contrast, across high...
Mitochondria-Derived Vesicles Key to Brain Aging Control
Mitochondrial quality in aging and neurodegeneration: The emerging role of mitochondria-derived vesicles 🔎 Mitochondrial quality control contributes to preserve neuronal health… a focus on MDVs, their dysregulation during aging and neurodegeneration, and implications for biomarkers and therapeutic strategies. 🧠 https://t.co/8Hj3Rk2Q4Z
Whole, Colorful Foods Curb Inflammation and Boost Health
What we choose to eat every day has the power to influence inflammation, energy, heart health, and overall wellbeing. An anti-inflammatory diet is not about extremes or quick fixes. It is about building meals around whole, colorful, nutrient-dense foods that...
Transparency and Systematic Methods Prevent Anti‑Aging Grifts
Then be transparent & systematic Which is to say, open about hypotheses, methods, data, biases, @ processes. Otherwise you look like what you actually are, which is a grift for an anti-aging methods you’re trying to leverage without any of...
Ketogenic Diet Boosts Short-Term Weight Loss, Long-Term Risks Unclear
The Ketogenic Diet in Obesity Management: Friend or Foe? "KD exerts anti-obesity effects through multiple pathways, including induction of nutritional ketosis, appetite suppression, enhanced fat oxidation, and improved insulin sensitivity. Clinical trials report significant short-term weight reduction and enhancements in glycemic...
High Fatigue, Low HRV, Stress Cut Training Gains
Great question. We looked at the numbers on this in the #MADcrew forum. Here's what we came up with when it comes to the factors associated with poor training response... 1. Training Load (CTL): Athletes training at elite loads have ~50% of the...
Diet Shapes Gut Metabolites, Amino
Correlations For Gut Bacterial Metabolites, Amino Acids, And The Omega-3 Index With Diet (Metabolomic Tests #23 and #24) https://t.co/rXwkEfxOA0 https://t.co/mBZEGGdb8S
Boost NAD to Revitalize Energy and Cellular Repair
When this happens, cells lose their ability to recover and repair as efficiently as they once did. Which is why fatigue, brain fog, skin dullness can start to appear. By supporting NAD levels, you can help sustain cellular energy and activate...
Just 11 Minutes More Sleep Cuts Heart Risk 10%
11 More Minutes of Sleep, 5 More of Activity: 10% Lower Heart Risk As a medical school professor, patients ask whether tiny lifestyle changes really do anything. New data from 53,000 adults says yes. European Journal of Preventive Cardiology, March 2026 (Koemel...
SIRT5 Crucial for Heart Health in Longevity Era
Unveiling the importance of SIRT5 for cardiac health and disease in an era of increasing longevity https://t.co/a8fXNPRIKp
Gut Bacteria Species Are Actually Multiple Distinct Populations
Your Gut Bacteria Are Not What Your Textbooks Said As a medical school professor, I've taught gut bacteria as a list of species. A new Nature paper says many of those "species" are actually multiple distinct populations. Nature, May 2026 (University of...
FMS Predictive Value Varies Across Athlete Populations
New podcast: I review research on whether the Functional Movement Screen predicts injuries in baseball players. More importantly, I speak broadly to the goal of assessments, and why what’s predictive in one population might not hold up in other athletes....
Gut Metabolites Shape Immunity in Aging and Disease
Gut microbiota-derived metabolites as immune modulators in aging and age-related chronic inflammatory diseases https://t.co/iVUKH7ONVa https://t.co/8M3LmurbCa
Heat Therapy Emerges as New Exercise‑Like Medicine
Heat Therapy: Targeting Health, Disease, and Disability "In many ways, the current state of evidence supporting the use of heat therapy is reminiscent of the early days of “exercise as medicine.” Both heat therapy and physical activity have deep cultural roots...
Polypharmacy and Anticholinergic Load Accelerate Aging via Inflammation
Polypharmacy, anticholinergic burden and inflammation in relation to accelerated biological ageing Note the observational design, with corresponding limitation in inference. The authors concluded: "Both polypharmacy and anticholinergic burden are associated with accelerated biological ageing, partly mediated by inflammation, including a potential serial...
Longer, Easier Swims Boost Recovery for Autonomic Dysfunction
1700W in a sprint at the end of a stage. Today, they went 151km and avg 168W (92HR avg for the guy whose data was shown). Convinced a swim sprinter yesterday that swimming longer and easier (1:30 pace/100 instead of 1:15)...
Auditing Home for Plastic: Swapping Out Hidden Sources
After hearing @DrJasonKarp talk about plastic exposure from common household items (new "Plastic Detox" doc here: https://t.co/HMlE83qNPV)... ...I audited our house. It's pretty good (cutting boards, spatulas, pans, etc.) check out... BUT...here's what I'll be changing out:
Optimal Exercise‑Fasting Dose Boosts Metabolic Health
Optimal dosage of exercise combined with intermittent fasting for body composition and cardiometabolic health in adults: a systematic review and multilevel meta-analysis https://t.co/JFrFVMpGDq
Smart Homes Integrated with Biotech Extend Lifespan
A bigger house is not going to give you significantly longer life. But a much smarter house integrated into the advanced biotechnology research and clinical ecosystem will. Very happy to see our chapter with CY Leung published in Springer Nature...
Turn Your Standing Desk Into a Dynamic Movement Station
I am totally committed to getting a standing desk. This conversation with Kelly Starrett convinced me. Sitting isn't necessarily bad. Standing (and more movement in general) is good. But desks give you almost no movement options. So how can we create more...
Mabwell IPO Highlights China’s Rising Biologics Powerhouse
Do you remember the company which sold their IL11 nanobody to Google Calico after it realized that after 13 years in the business they need a drug for aging? The company is called Mabwell and they just listed in Hong...
Rapamycin's 50-Year Odyssey: From Easter Island to Medicine
The rapamycin sTORy: 50-year journey from Easter Island to the frontiers of biology and medicine https://t.co/Jn67QrGVi6 https://t.co/dwGPgUVB83
Real Supplements That Actually Build Muscle & Recovery
💊Everyone is chasing the perfect supplement stack… but what actually works? Creatine, protein powders, and the supplements that actually build muscle, improve health, and speed up recovery what’s worth it and what’s not? 🎙️Tune in Monday at 9:30 AM CST to...
Activate Aerobic System Early to Avoid Stress‑Induced Fatigue
High stress individuals who simply add in down-regulation without ACTIVELY engaging the aerobic system stand to learn a harder lesson. When the cells early default is glycolysis, obviously the aerobic system lags or struggles/mito limitation. If this person doesn’t teach that...
Your Ideal BMI Depends on Your Sport
Of course, there are tradeoffs. My experience over 4 decades as an athlete (YMMV)... BMI 18-19 - I *will* be injured. BMI 19-20 - I'll run fast when not injured, but I'll be injured a lot. BMI 20-21 - Probably the sweet spot for...
Complete Rest Costs More Than You Think
The cost of complete rest is not zero. It is measurable, it compounds, and it is almost always worse than people expect. Injured? Have you stopped everything? Did you need to? Did you ask? We decondition so rapidly......
Third Edition Muscle Hypertrophy Textbook Now Open for Preorder
Super excited to share that the 3rd edition of my textbook, "Science and Development of Muscle Hypertrophy," is now available for preorder on Amazon. This revision has been several years in the making, reflecting the substantial body of new...
IGF‑1 Switch Drives Biphasic SASP Aging Model
The IGF-1 senescence switch: a biphasic model for SASP-driven aging and precision senomodulation https://t.co/f0BoHbaeCK? https://t.co/NjDlT0O9hQ
Regular Fish Intake Supports Cognitive Health in Aging
Fish consumption and cognitive function in aging: a systematic review of observational studies "In conclusion, the evidence suggests that regular fish intake (typically ≥1–2 servings per week) is linked to preserved cognitive performance, although some inconsistent findings require further investigations." https://t.co/1axIS85WGf @GeroScienceAGE