Health & Longevity

Your body keeps score.
Feed it evidence, not hype.

12 lessons on nutrition, exercise, sleep, and stress — built on real trials, not headlines.

💭 Honest take

12 lessons of evidence over hype — nutrition, exercise, sleep, stress. A foundation, not a medical reference, and honest about how much the trials actually show (less than the headlines claim).

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✓Cut through nutrition noise to the few rules trials support

✓Train with the minimum effective dose for strength and longevity

✓Fix sleep and manage stress with evidence-backed levers

✓Read health headlines without being fooled

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The Minimum Effective Dose of Exercise

The biggest health jump is from zero to something — not from a lot to more — Beginner

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Curated paths through the course — pick one and finish it, instead of scrolling a thousand lessons.

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The Minimum Effective Dose of Exercise

The biggest health jump is from zero to something — not from a lot to more

Beginner

Why Diets Work and Then Stop Working

Almost every diet works for the same boring reason — and fails for the same one

Beginner

What Sleep Deprivation Actually Does to You

The scariest part is that you can't tell how impaired you are

Beginner

Why Strength Training Isn't Optional After 30

You lose muscle by default — resistance training is the only reliable brake

Beginner

Protein: The One Macro Most People Underrate

It keeps you full, protects muscle, and costs energy just to digest

Beginner

Fixing Sleep Without Pills

The behavioral protocol outperforms medication long-term

Intermediate

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Intermediate

Why You Can't Outrun a Bad Diet

Exercise is superb medicine and a mediocre weight-loss tool

Intermediate

Ultra-Processed Food and the Calorie Trap

The first trial to test it found people ate 500 more calories a day without noticing

Intermediate

Stress Isn't the Problem — Chronic Stress Is

The same system that saves your life will wreck it if it never shuts off

Intermediate

How to Read a Health Headline Without Getting Fooled

'Doubles your risk' can mean going from 1-in-10,000 to 2-in-10,000

Advanced

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Advanced

Zone 2, VO2 Max, and What Cardio Fitness Predicts

Cardiorespiratory fitness may be the strongest modifiable mortality predictor known

Advanced

What Actually Predicts Living a Long Time

The strongest longevity factor is one almost no health plan mentions

Your body keeps score.Feed it evidence, not hype.

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Intermediate

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Your body keeps score.
Feed it evidence, not hype.