Morning Hormone Peaks, Evening Temperature Rise: Body Clock Overview
The human body has a circadian rhythm with fluctuations in hormones, body temperature, and blood pressure Here's a graph for the most important diurnal rhythms in the human body: - cortisol rises in the morning and peaks around 9 AM - testosterone also rises and peaks in the morning around 9-10 AM - blood pressure rises upon waking, stays low during the day and rises again around 6-7 PM - body temperature stays low during the night and reaches its peak in the evening around 6-7 PM - growth hormone has a few pulses throughout the day and then has the greatest expression during the first hours of sleep, around 10-11 PM - melatonin stays low during the day and rises during the night Each rhythm separately down below⬇️⬇️ P.S. These are my images that I paid a designer to make. I've seen some people repost these images without credit. You can repost, but credit @siimland
Sleep, Sprint, Mediterranean Diet Top Health Priorities
Health habits tierlist: - Sleep 7-8h: 10/10 - Sprinting: 9.5/10 - Mediterranean or Japanese diet: 9/10 - Sauna: 8.5/10 - Education: 8/10 - Consistent daily rhythms: 7.5/10 - Coffee and teas: 7/10 - Supplements: 5/10 - Walking <8k steps: 3/10 - Drinks 1-2/day: 2/10 - Snus: 1/10
Aorta Ages First, Driving Heart Disease
13 major organs age at different rates. - Aorta: onset ~30, peak ~55 - Adrenal gland: onset ~30, peak 45-55 - Spleen: onset ~30, peak 45-55 - Pancreas: onset ~35, peak 45-60 - Liver: onset ~40, peak 50-60 - Muscle: onset ~40, peak 55-68 - Heart: onset...
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
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:...
Morning Bowel Move Sets Your Body Clock
Aside from morning light, the morning dump is a key anchor for your circadian rhythm.
Loss of Smell Predicts Five‑year Mortality Risk
A failing sense of smell may be an early warning sign of biological decline. In a study of ~3,000 older adults, those who couldn’t identify common odors had 3–5x higher risk of dying within 5 years, independent of disease, smoking, or...
Aging Is Evolutionary Program, Not Survival Strategy
Why do humans age and die when some species are practically biologically immortal? Josh Mitteldorf, PhD, is an astrophysicist-turned-biologist who has spent decades thinking about that question. One of his main insights is that aging doesn’t look like a system trying...
Exercise 60‑75 Min Daily Offsets Long Sitting Risk
Sitting a lot isn’t equally harmful for everyone. In this meta-analysis of >1 million adults, people who sat >8 h/day had no increased mortality risk if they also did about 60–75 min/day of moderate physical activity. (35.5 MET h/week). People doing...
Essential Low-Cost Tests for Longevity Baseline
Longevity testing starter pack: 1. VO2 max/Cooper test - cardiorespiratory fitness 2. Grip strength - muscle mass and strength 3. Blood pressure - cardiovascular disease risk 4. DEXA scan - muscle and bone density 5. Blood panel - a dozen most common blood markers 6. Waist...
Theanine Plus Caffeine Outperforms Each Alone
Theanine and caffeine work better for cognition than either one alone🍵☕ The combination of theanine 🍵(97 mg) and caffeine ☕(40 mg) improves cognitive performance and subjective alertness compared to placebo (PMID: 21040626). A 2021 review saw that theanine alone has mild cognitive...
Aging Science Reveals How to Extend Dogs' Lifespans
Dr. Daniel Promislow has spent 30+ years studying the biology of aging and has published 180+ papers. Now he’s applying that science to something millions of people care about personally: Why do dogs age the way they do, and can we help...
Fitness Advice Varies—Find What Works for You
Some people need to hear: "Workout harder, be stricter with your diet, go to bed on time." Other people need to hear: "Workout a bit less, don't be that neurotic with your diet, relax a bit more." And there are people who...
Black Elderberry Tops Anthocyanin‑rich Foods List
Highest anthocyanin-containing foods: 1. Black elderberry: 1,317 mg per 100 g 2. Black chokeberry (aronia): 878 mg per 100 g 3. Blackcurrant: 592 mg per 100 g 4. Black raspberry: 589 mg per 100 g 5. Black rice: 325 mg per 100 g 6. Bilberry: 299...
Grandmothers Drove Human Brain Evolution by Extending Care
Human females live unusually long after their reproductive window has ended The evolutionary reason for that might be: grandmothers Dr. Kristen Hawkes is an anthropologist best known for developing the 'grandmother hypothesis.' The idea is that older women helped shape human evolution...
Every “Hassler” Adds ~9 Months to Your Biological Age
Negative relationships may accelerate biological aging. In a new study, each additional “hassler” - someone who often causes problems or makes life difficult - was linked to ~1.5% faster aging and ~9 extra months of biological age. The catch: this showed up...
Muscle Loss Spikes After Inactivity, Not Just Aging
Muscle loss doesn’t just gradually decline with age. A lot of it may happen in ‘catabolic crises’ - sharp drops after periods of disuse like injury, bed rest, hospitalization, or stopping training. The real harm is not just aging itself,...
Astaxanthin: 100× Stronger Antioxidant Boosts Health
Astaxanthin is a major antioxidant that's 100x more potent than vitamin E and vitamin C - protects skin against UV damage - lowers inflammation and neuroinflammation - lowers lipids and blood pressure - protects against oxidation of fats - protects the eyes - senolytic properties - lowers...
Build Physical, Cognitive, Social,
Lift weights to build your physical reserve Educate yourself to build your cognitive reserve Build relationships to build your social reserve Work smarter and harder to build your financial reserve You will thank yourself in 50 years as you'll be levels above everyone else
Okinawa’s Centenarian Boom Driven by Pre‑WWII Cohorts
The number of 100+ year olds in Okinawa has increased by 4283% from 1975 1975: 29 centenarians 2021 peak: 1271 centenarians Okinawa’s longevity story is generation-specific: people born before WWII had a clear mortality advantage While post-WWII cohorts have had worse mortality than mainland...
My Daily Supplement Stack for Skin, Joint, Brain Health
Supplements I take daily: 1. Collagen peptides (10 g) for skin and joint health 2. Omega 3s (2 g) for heart and brain health 3. Astaxanthin (12 mg) for skin UV damage 4. TMG (2 g) for homocysteine and methylation 5. Glycine (10 g) for...
A 15‑minute Nap Adds an Hour of Sleep Weekly
The 15-minute nap remains undefeated. Do it daily and you get ~1 extra hour of sleep per week. Even if you don’t fall asleep, just lying down and closing your eyes still counts as a short stress and recovery break.
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...
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...
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...
Three 20‑second Sprints Match Weekly Cardio VO2 Gains
Just 3 all-out sprints for 20 sec repeated 3x a week can result in the same VO2 max gains (+19%) as 45 min of steady cardio once a week. The difference: 20 min less time spent on training. Caveat: done on sedentary...
Exercise Raises Plaque Yet Cuts Heart Risk
Regular exercise reduces the likelihood of plaque accumulation in the arteries However, many long-term exercisers appear to have coronary artery calcification, indicating atherosclerosis progression The fascinating thing is that despite the higher plaque, those people still have lower rates of cardiovascular disease...
Melatonin Controls Glutathione, Master Antioxidant, and Cell Recycling
Glutathione is often called the master antioxidant, but it’s actually regulated by melatonin (PMID: 20868358) Besides sleep, melatonin also regulates inflammation, immunity, antioxidant activity, and autophagy the process of cell recycling https://t.co/auPkyCsXLp https://t.co/JagmihM101
Spouse’s Hand Dampens Brain’s Threat Response to Shock
Holding your spouse’s hand while anticipating an electric shock can reduce the brain’s threat response. A stranger’s hand showed a smaller, more limited effect, but only a spouse’s hand also reduced how unpleasant it felt. PMID: 17201784 https://t.co/tulIhvmzQI
B‑Vitamins and Minerals Power Your Mitochondrial Engine
The mitochondria are your cells' power plants⚡⚡ You need certain vitamins, minerals, and nutrients to produce energy via the mitochondrial electron transport chain (ETC) Here's an overview of the most critical ones: 🔹B-Vitamins - Vitamin B1 (Thiamine): Required for pyruvate dehydrogenase and α-ketoglutarate dehydrogenase. -...
Coffee Linked to Lower Risk for Multiple Cancers, Not Lung
Coffee and cancer risk: which cancers are linked to lower risk? A new review found that coffee consumption is associated with a reduced risk of these cancers: - Skin (melanoma) - Liver - Prostate - Endometrial - Breast - Head and neck - Colorectal Cancers associated with increased risk: -...
Calorie‑matched Low‑ and High‑carb Diets Yield Similar Visceral Fat Loss
Which diet is the best for lowering visceral fat mass? In this 2022 randomized controlled trial, there was no significant difference between low-carb and high-carb diets if calories and protein were matched A whole food, high-carb, low-fat diet trended towards the best...
Believing You’re on Steroids Increases Strength Significantly
You should placebo yourself into thinking you’re on steroids. Athletes given a placebo they thought was Dianabol added ~8.5 kg to their bench, ~7 kg to their military press, and ~16 kg to their squat in 4 weeks compared to when...
U.S. Cancer Deaths Down 35% Since 1990
Cancer deaths in the U.S. peaked around 1990. After adjusting for aging of the population, mortality has fallen by about 35% since then. The biggest drivers: • Smoking declined dramatically • Screening improved • Treatments got better A massive and often overlooked public health success. https://t.co/Ev7pSnunoY
Just a Few Flights Daily Cuts Mortality Risk
Even small amounts of stair climbing can provide great health benefits Climbing 6–10 flights/day (~60–100 steps) is associated with: - 10% lower all-cause mortality - Lower cardiovascular disease risk - Better metabolic health - Improved cognitive function Nobody deliberately climbs stairs - stairs add incidental physical...
Glycine Halves Glucose Spike without Extra Insulin
Adding 5 g of glycine to 25 g of glucose lowered the glucose response by >50% compared with glucose alone, without increasing total insulin secretion. PMID: 12450897 Why glycine is a blood sugar and glycation powerhouse: https://t.co/fEVjzefmyI https://t.co/dPaspTRBHF
Dehydration Speeds up Skin Aging and Wrinkles
Dehydration not only affects your brain and exercise performance - it also makes you look older Skin dehydration and dryness have been seen to be closely related to the degree of skin wrinkles and deeper furrows. The lower the skin hydration, the...