Hormones & Optimization
Does HRT Timing Change the Menopause Risk Picture?
What HRT does in the first decade after menopause may differ from what it does later. Here is how timing changes the risk conversation with a clinician.
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Nutrition & Diet
Iron-Rich Foods After 50: Food First, Not Supplement Panic
Iron deficiency after 50 needs a better plate, not panic supplements. Here is what food can do, what absorption blocks, and when to see a clinician.
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Biomarkers & Testing
CAC Score Testing: Plaque Signal, Not a Heart Verdict
Coronary artery calcium scoring can sharpen heart-risk estimates, but a single number cannot tell you whether plaque is blocking flow or what to do next.
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Hormones & Optimization
Perimenopause and Insulin: Metabolic Shift, Not Fate
Perimenopause is often described as a reproductive transition, which is true but incomplete. Oestrogen and progesterone fluctuations also touch sleep, appetite, fat distribution, muscle, liver metabolism, and insulin…
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Sleep Optimization
Evening Light and Sleep: Timing Matters More Than Screens
Evening light can delay sleep by shifting the body clock. The useful fix is not screen panic, but brighter mornings, dimmer nights, and steady timing.
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Supplements & Nootropics
Rhodiola Supplements: Fatigue Signal, Product Risk
Rhodiola may help some fatigue symptoms, but evidence remains modest and product quality varies. Here is what dose, safety, and sourcing really mean.
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Supplements & Nootropics
Creatine supplements: realistic gains, no longevity shortcut
Creatine keeps coming back as the supplement with the strongest claim-to-usage gap in longevity media. It is sold as a brain tonic, a metabolic reset, and sometimes a…
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Exercise & Movement
How Many Daily Steps Matter Most for Healthy Ageing
Step-count targets can help, but 10,000 is not magic. Evidence points to smaller gains first, then a practical range that changes with age and capacity.
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Fasting & Metabolic Health
OMAD Fasting: Useful Constraint, Not Longevity Proof
OMAD can reduce eating opportunities, but evidence points to calorie reduction and adherence, not proven longevity gains, as the main explanation for adults.
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Fasting & Metabolic Health
Fasted Training: Metabolic Signal, Not Fat-Loss Shortcut
Fasted training may shift fuel use and insulin responses, but evidence does not make it a fat-loss shortcut or a default choice for everyone.
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