Resources
Learn the system, not the shortcut
Plain, cited explanations of the physiology behind how you feel. No molecules, no dosing, no shortcuts being sold.
Format
The Guide
Longer reads that connect a topic to what you can actually do about it.
Hormone and vitality
How resistance training supports healthy testosterone
Strength training changes body composition, sleep and insulin sensitivity, and all three interact with hormonal health. What the evidence supports, and what it does not.
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Longevity and recovery
Sleep, recovery, and healthspan
The least glamorous input with some of the strongest evidence behind it, and what to do when the obvious advice has not worked.
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Longevity and recovery
Protein, muscle, and staying capable
Lean mass is not vanity. It is the buffer that decides how well the last decades go, and it needs both a stimulus and material.
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Metabolic health
How to read a lab report without scaring yourself
Reference ranges are population statistics, not personal verdicts. How to look at your own results sensibly.
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Format
Biomarker Explainer
One marker at a time: what it is, why it matters, what moves it.
Metabolic health
Understanding ApoB and metabolic risk
Apolipoprotein B counts the particles that can lodge in an artery wall. Why a count often tells you more than a concentration.
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Metabolic health
Understanding HbA1c and what it misses
A three month average of blood glucose, useful and genuinely limited. What it tells you and what slips past it.
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Metabolic health
Visceral fat, and why where it sits matters
Not all fat behaves the same way. The fat around your organs is metabolically different from the fat under your skin.
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Format
The Basics
Short primers, no assumed background.
Hormone and vitality
The basics of hormone health as you age
What actually changes, on what timescale, and why symptoms alone are a poor guide to what is going on.
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Longevity and recovery
Cardiorespiratory fitness, and why it keeps showing up
One of the strongest associations with long term mortality in the literature, and it is trainable at any age.
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Hormone and vitality
Stress, cortisol, and what the word actually means
Cortisol is essential, rhythmic and widely misdescribed online. A short primer on what it does and what testing it can and cannot tell you.
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Reference
Understanding your labs
A plain reference for markers that come up in this space. What each one is, in one line. None of this interprets your results, which is a job for a clinician who knows your history.
| Marker | Area | In one line |
|---|---|---|
| ApoB | Metabolic health | A count of the lipoprotein particles that can lodge in an artery wall. More on ApoB |
| HbA1c | Metabolic health | A rolling three month average of blood glucose. Useful, and late. More on HbA1c |
| Triglycerides | Metabolic health | Circulating fat, closely tied to how you are handling carbohydrate and alcohol. |
| Fasting insulin | Metabolic health | Often rises long before glucose does, which is what makes it informative early. |
| Visceral fat | Metabolic health | Where fat sits, not just how much of it there is. More on Visceral fat |
| Total and free testosterone | Hormone and vitality | Timing and repeat measurement matter. A single value rarely settles anything. |
| SHBG | Hormone and vitality | Changes how much of a hormone is available, which is why totals can mislead. |
| Thyroid panel | Hormone and vitality | Overlaps heavily with the symptoms people attribute to other hormones. |
| Ferritin | Hormone and vitality | Iron status. A common and easily missed cause of fatigue. |
| hs-CRP | Longevity and recovery | A general marker of inflammation, easily disturbed by recent illness. |
| Cardiorespiratory fitness | Longevity and recovery | Not a blood test, and one of the strongest associations in the literature. More on Cardiorespiratory fitness |
| Grip strength | Longevity and recovery | A crude proxy for overall strength that tracks with function later in life. |
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