Insulin‑Lowering Diets Show Promise for Metastatic Cancer
Insulin lowering diets and metastatic disease. The results are promising but we need more studies that are adequately powered to evaluate whether insulin-lowering diets improve cancer outcomes. On the other hand, there appears to be little downside. https://pubmed.ncbi.nlm.nih.gov/36079800/
Stool Test Detects 90% of Colorectal Cancers
As a medical school professor, I've watched colorectal cancer screening rely on colonoscopies for decades. That era may be ending. Researchers at the University of Geneva just published a breakthrough in Cell Host & Microbe: a simple stool test that detects...
Cool Chronic Inflammation: Ancient Ayurveda Meets Modern Science
Ancient Health Secrets Revealed Pain that creeps in, brain fog that lingers, weight that resists every effort—what if the culprit isn't "just getting older," but inflammaging? We sit down with Dr. Shivani Gupta, author of The Inflammation Code, to connect ancient...
Tailor Your Sleep: Four Profiles for Optimal Recovery
In the latest podcast, I outline four types of sleep profiles that researchers have investigated, and speak to the importance of taking an individualized approach to optimizing this important part of their preparation and recovery. https://t.co/PzL4HBoi8I https://t.co/EOytwSlHen
New Model Could Revolutionize Anti-Doping and Athlete Longevity
Great podcast: Dr. Kristen Holmes in convo with my @enhanced_games co-founder & CEO, Maximilian Martin. From anti-doping rules to athlete longevity, they dive into the science of human performance & explore whether our new model could change sport forever https://t.co/rNp7EXcFIQ
IL6R Protects, IL6 Harms: Genetic Proof of Survival Impact
Causal effects of inflammation on long-term mortality: A mendelian randomization study 🔑"The IL6/IL6R axis has a causal impact on human survival through cardiovascular mechanisms: IL6R exerts a protective effect, whereas IL6 is detrimental." https://t.co/0TwQldDrQe
Explore Cutting‑edge Nutrition Research at BEYOND Biohacking Conference
Interested in learning more about the latest research in nutrition? Learn about all the latest tech, equipment, and research involved in the future of Biohacking at the BEYOND Biohacking Conference. https://t.co/RahCiAxVHk
Canned Soup Spikes BPA Levels—Choose Glass or Fresh
People consuming 1 serving of canned soup over the course of 5 days saw a 1,200% increase in their urinary levels of BPA (PMID: 22110104) Ideally, use glass-contained or fresh soup https://t.co/WGNviS0f5A
DNA's Quantum Nature Links Aging, Evolution to Cosmic Time
DNA as a quantum system in evolution ".... This framework connects cellular ageing and evolution to the flow of cosmic time and suggests experiments to probe DNA’s sensitivity to time‑dependent perturbations..." https://t.co/gKVEdE8ZBZ https://t.co/5A5qZeJ5Nq
MIT Discovers Hundreds of Bacterial CRISPR-Like Tools
MIT Mined Bacteria for the Next CRISPR—and Found Hundreds of Potential New Tools https://t.co/n4cJpB8dVk https://t.co/Vq57AKw6XD
Redefine Longevity: Target True North Beyond Healthspan
Peakspan: The True North of Longevity and Why We Must Aim Beyond Healthspan 👉"We need a new metric. We need a concept that goes beyond simply keeping people out of the hospital..." https://t.co/a6JclqZrVC @biogerontology https://t.co/KPLdg5GveE
Longevity Strategies Miss Deeper Levels of Aging
Are we targeting aging the wrong way? In this interview with Peter Fedichev (@fedichev), CEO of Gero, we discuss why many longevity interventions may only be tackling “level 1” aging. https://t.co/jRnuYr3dFN
Norwegian 4x4 HIIT + Sauna Delivers Powerful Cardio Hour
Wild how effective this Norwegian 4x4 HIIT protocol is. ~40 min of work, only about 16 at high intensity. Pair with 15min infrared sauna after to extend cardiovascular adaptations and you have a very powerful hour of training https://t.co/lTlxrz3ktK
Digital Detox Halves Screen Time, Boosts Well‑Being
The average American spends roughly 4-5 hours on their phone a day A recent study had people take a "Digital Detox" and found that their time online decreased from 314 minutes to 161 minutes, and improved their attention, mental health, and...
Extra 1,700–5,500 Steps Daily Cuts Chronic Disease Risk
Adding steps offsets risk of chronic disease: Study "Adding as little as 1,700 to 5,500 steps per day can offset the risk of a list of chronic diseases — including obesity, diabetes and sleep apnea — according to a new study...
Standardizing Rodent Exercise Protocols Boosts Metabolic Research
How to train your rodent: Recommendations for the preclinical study of exercise-induced benefits in metabolic research 👉Molecular or pathway-level changes that are functionally important in a disease-relevant & physiology-relevant context. "Here, we outline key experimental considerations in rodents, including protocol design, exercise...
Data‑Driven Models Essential for Longevity Research
Great to speak at Targeting Longevity 2026 in beautiful Berlin, catch up with old friends, and meet new colleagues. From genomes to systems biology and machine learning, we need robust, data-driven models to understand ageing and identify the most promising interventions....
Tripled HRV, Cut Resting Heart Rate 20 Bpm
It's crazy to me that I've tripled my HRV and reduced my RHR by 20bpm while sleeping in 3-4 months I was basically on death's door before
Space Protein Even in Deficit to Preserve Muscle
Even when in a calorie deficit, for maintaining/building muscle and maximizing muscle protein synthesis, spreading protein intake throughout the entire day (or “pulsing” with compounds like leucine or essential amino acids) is a very good strategy (at around 0.5-0.55 g/kg):...
Artificial Sweeteners Trigger Multigenerational Gut and Gene Shifts
Artificial and natural non-nutritive sweeteners drive divergent gut and genetic responses across generations "Sucralose consumption affects glucose tolerance, the expression of liver Srebp1 and intestinal Tnf and Tlr4, fecal microbiota composition and SCFA concentrations, and these changes are transmitted across generations....
Fasting and No Warm‑up Yield Unexpectedly Low HR/Lactate
Full Profile First one in a while - unusual results with HR/lactate much lower than I expected Part of that is no bike beforehand (I usually do a submax bike before testing run), plus cool room Other factors may be high blood volume,...
Metabolism, Not Plaques, Drives Early Alzheimer’s Decline
As a medical school professor, I now believe the biggest mistake in Alzheimer's research was ignoring metabolism. A comprehensive Frontiers in Neurology review makes the case clear: mitochondrial dysfunction and metabolic failure happen YEARS before amyloid plaques or memory loss. The evidence...
Target Insulin Resistance, Inflammation for Superior Diet Benefits
As a medical school professor, I teach my students about DASH, Mediterranean, and other "healthy" diets. They all help. But new research shows they're not targeting the right pathways. A massive study of 205,852 adults followed for 32 YEARS found that metabolic...
Tech Shows You Really Need Easy Training
On tech… The real purpose of lactate meters, metabolic carts, HR monitors, etc? To tell you: “Yes… you really do need to train that easy.” Without it, most athletes never figure that out.
NMN Daily Restores NAD, Supports Healthy Aging
David Sinclair takes 1 gram of NMN every single day. Here's why. As you age, your body loses up to 50% of a molecule called NAD. NAD is a molecule that acts like fuel powering your sirtuin genes - the genes responsible...
Young Mitochondria Transplants Could Reverse Aging and Disease
What if aging, ALS, Parkinson's, stroke, and diabetes all share a single upstream cause — and the fix is a transplant the size of a bacterium? Dr. Catherine Baucom and Van Hipp of MitoSense explain how injecting healthy young mitochondria...
Regeneration Depends on Environment, Oxygen, and Epigenetics
Awakening latent regeneration in mammals “regeneration is not simply a fixed genetic trait but rather a state that is dependent on the extracellular environment, oxygen sensing, and epigenetics.” https://t.co/HtTXENUEur
Walking Trims Fat by Shifting Hormones, Not Burning Calories
Your body compensates for 80% of exercise calories. Walking doesn't work because it burns fat. It works because it changes the hormonal environment that controls fat storage. Walking videos are everywhere right now. Walk 10,000 steps and melt belly fat. And...
Blocking 15-PGDH Reverses Age‑Related Cartilage Loss
As a medical school professor, I was taught that lost cartilage is gone forever. Stanford just proved that wrong. Researchers discovered that blocking a single protein (15-PGDH) -- which rises as we age -- can actually REGROW joint cartilage in aging mice. The...
Aging Flattens Circadian Rhythms, Marking Clock Dysfunction
Circadian clock dysfunction is starting to be recognized as a hallmark of aging Circadian rhythms are diurnal cycles in the body that regulate virtually all processes, including hormones, energy metabolism, and sleep With age, these rhythms flatline and become more dysfunctional https://t.co/TKAnRFE202 Picture from:...
Shingles Vaccine May Curb Inflammation, Aging, Dementia
From rash to resilience: how herpes zoster vaccination may influence inflammation, aging biology, and dementia risk https://t.co/hA0U1BlLp9
Soluble Fiber Modestly Lowers Weight and Improves Glucose
Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials https://t.co/I18LeZHCIC
Stretching Boosts Blood Flow, Enhances Size Without Surgery
Turns out stretching works for more than just muscles 😏. The Wasabi Method is another way to increase size and function by rebuilding blood flow and restoring performance without drugs or surgery. https://t.co/dWRjd03Zm3
Each Nutrient Impacts Specific Body Functions and Results
Calories = your scale weight�Macros = how you look (shape)�Micros = mood + energy�Electrolytes = performance�Creatine = strength + energy + brain�Hormones = behavior (cravings, sleep, stress)�Hydration = body function�Protein = recovery + muscle�Fiber = fullness + digestion�Consistency = results Follow...
Ice on Groin During Sauna Spikes Sperm Motility
I put ice on my balls during sauna and my motile count went up 57%. Then I removed the ice and motility crashed 57%. 238 sessions to learn that the most important variable in my sauna protocol was a bag...
Five Essential Supplements Everyone Should Consider
I'm obviously a big fan of supplements. But if I had to narrow down my list to just 5 that I think most people should be taking, they'd be: - Omega-3s - Magnesium - Vitamin D - Creatine - A high-quality multivitamin
Lactate Signals Metabolic Balance, Not Just Fuel Shift
The original "Metabolic Map" I created in 2013 organized exercise metabolism around substrate utilization and muscle fiber recruitment, illustrating how the body transitions from fat to carbohydrate use as intensity increases. This model helped me and many others translate complex laboratory...
Modest LLM Matches Specialized Aging Clocks Across Modalities
The End of Aging Clocks: Training Foundation Models to Reason in Aging and Longevity 🤔 “These results demonstrate that a single modestly sized LLM can match or replace purpose-built aging clocks across data modalities.” https://t.co/WkOvpxDBiU @biogerontology https://t.co/Knb0368KN4
Success Lies in Low‑Intensity, High‑Volume Work
Just had a lovely chat with a double Olympic gold medalist… ...and it left me with a very familiar conclusion: We all need more plain old low-intensity volume. If there’s a secret, it’s hiding in the boring stuff.
Tendon Pain Relief and Why Cardio Beats Leg‑Only Workouts
Great thread on tendon pain and solutions. I suggest everyone follow @hjluks he’s on a roll lately; also see his post on why hard, high rep leg work is not the same as cardio and why you must do cardio...
Exercise Cuts Dementia Risk; Sitting and Irregular Sleep Raise It
The Relationships between physical activity, sedentary behaviour, sleep, and dementia: A systematic review and meta-analysis of cohort studies "Regular physical activity significantly reduced the risk of incident dementia (pooled RR = 0.75... Prolonged sedentary behaviour (8 + hours/day sitting) increased dementia risk (RR = 1.27)... both short (8 hours;...
3D-Printed Scaffold + Vesicles Boost Bone Regeneration
Reprogramming of cells via a 3D printed scaffold and extracellular vesicles substantially enhances bone regeneration https://t.co/w6AyvguUjS https://t.co/R32ULM1Rzt
Creatine: Small Dose, Big Gains in Strength & Recovery
The supplement I trust most? 💊Creatine monohydrate. It’s naturally found in food, produced by the body, and plays a key role in energy (ATP), strength, recovery, and overall performance. Here’s the reality: You’d need 2–4 pounds of meat to get the equivalent of...
10 Daily Habits to Dodge Aging, Backed by Science
I’ve spent 8 years studying the biology of aging. 🧬 Here are 10 things I avoid every day ↓
Higher Manganese Levels Linked to Poorer Sleep in US Adults
Manganese and Sleep Outcomes in United States Adults: Results from the 2017–2020 National Health and Nutrition Examination Survey (NHANES) https://t.co/TTxn5pAXCe
Guard Your Energy: The True Currency of Life
Energy is the New Currency. Not time or money. Mitochondrial health, nervous system regulation, emotional boundaries… these are the economics of a well-lived life. You can have all the time in the world, but if your energy is fractured, your life will...
Three-Day Fast Triggers Autophagy and Survival Genes
What happens when you stop eating for 3 days? Your body activates ancient survival pathways — insulin drops, autophagy kicks in, damaged cells get cleared, and protective genes switch on. No calorie-restricted diet can replicate what happens during an extended fast. I'm...
Too Little Salt May Spike Insulin Resistance
As a medical school professor, I taught for years that "less salt is always better." New research in the Journal of Clinical Endocrinology & Metabolism just challenged that. In a rigorous inpatient study, researchers found that salt depletion INCREASED insulin resistance within...
Control Low-Grade Inflammation to Cut Aging Disease Risk
Chronic, low-grade inflammation helps create an internal environment where many of the major diseases of aging are more likely to develop. Manage it well, and you can lower your risk across the board.
Just 15 Minutes Weekly Slashes Dementia and Diabetes Risk
As a medical school professor, I tell my students: intensity matters more than duration. A massive 7-year study of 96,000 adults just proved it. Published in the European Heart Journal, the findings are striking: People who did just 15-20 minutes of vigorous activity...