Supplements & Nootropics
Berberine for Metabolic Health: Promise, Not a Shortcut
Berberine may modestly improve blood sugar and lipids, but the evidence is short-term, mixed, and complicated by real drug-interaction risks.
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Uncategorized
Caffeine and L-Theanine: Modest Effects, Real Limits
Caffeine and L-theanine are often sold as a calmer way to stay alert. That is a bigger claim than the evidence supports. Caffeine is the active stimulant here;…
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Exercise & Movement
Strength Training for Longevity: What the Evidence Can and Cannot Say
Strength training can support healthy ageing, but it is not a proven life-extension treatment or a substitute for medical care. The evidence is measured.
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Exercise & Movement
Exercise and Bone Density After 50: What the Science Shows
Weight-bearing exercise can help maintain bone density after 50, but not every type works equally. Here is what the evidence shows about impact, resistance, and safety.
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Hormones & Optimization
Perimenopause at Midlife: Transition, Not a Diagnosis
Perimenopause can disrupt sleep, mood, and cycles years before the final period, but symptoms vary widely and testing has limits. Context matters.
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Hormones & Optimization
Progesterone After 40: Brain Health, Sleep, and the Evidence Gap
Progesterone after 40 affects sleep, brain function, and metabolism, but the evidence base for those non-reproductive effects still has surprising gaps.
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Fasting & Metabolic Health
Fasting and Muscle Mass: What the Evidence Actually Shows
Intermittent fasting does not automatically cost muscle mass, but protein intake, training, and deficit size matter more than the eating window alone.
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Stress & Nervous System
Progressive Muscle Relaxation: Helpful, Not Therapy
Progressive muscle relaxation may ease stress for some adults, but evidence is mixed and it should not replace care for anxiety, pain, or trauma symptoms.
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Biomarkers & Testing
RDW Blood Tests: An Ageing Signal, Not a Diagnosis
RDW can add context to blood-count results and ageing-risk research, but it is a non-specific signal that needs careful clinical interpretation.
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Sleep Optimization
Sleep Inertia After 50: Morning Fog Is Not Laziness
Sleep inertia can make mornings feel foggy after 50, but sleep timing, sleep debt, medicines, and safety matter more than willpower or blame.
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