Longevity Biomarker Tracker (Free Google Sheet)
Track 50+ blood biomarkers against longevity-optimal targets, with automatic status, PhenoAge biological age and VO2 max targets. Free for subscribers.
What 50 Miles Did to My Blood
My first race ever was a 50-miler, and my testosterone hit its lowest point before training even started. Here’s what happened to my bloodwork, how fueling changed it, and the blood panel I’d recommend for endurance athletes.
My First Ultra - The Minutes I'd Keep
My first race ever was a 50-miler. I signed up to buy more time in the mountains, and learned what that time is worth. I typed "where to put a race bib for ultra marathon" into my phone at 4 a.m., hoping Google could help. The
David Sinclair's Supplement List: The Complete Guide
Dr. David Sinclair's supplement stack for longevity and anti-aging. Updated as his protocol changes.
The Longevity Distribution - How to Buy 18 Years
Most people treat life expectancy like a fixed date on a calendar, but that’s an arithmetic lie. Death isn't a destination it’s a probability distribution. The standard actuarial number you see, 77 for men, 83 for women, is a mean average skewed by early accidents and
Beyond the Prenatal: The Biomarkers You Actually Need to Optimize Pregnancy
I often talk to couples who spend months meticulously planning a nursery, reading sleep-training books, and researching the safest car seats. Yet, when it comes to preparing the actual biological environment where that child will grow, the mother’s body, the standard medical advice is shockingly passive: "Stop
The Architecture of Vitality: Decoding Your Hormone Panel
When we talk about biomarkers, we usually obsess over the mechanics: blood sugar, cholesterol, inflammation. These are the "what" of your physiology. But hormones? Hormones are the "how" and the "why." They are the architects, the project managers, and the foremen of your body,
The HbA1c Paradox: Why an Athlete's "Prediabetes" Might Be a Sign of High Performance
Two years ago, I was doing some regular bloodwork, genuinely assuming I was the image of perfect health. Yet, when I got my results back, my Hemoglobin A1c (HbA1c) was on the border of the prediabetic range at 5.6%. I was initially in shock. I thought I ate pretty
Overfed but Undernourished: 4 Critical Deficiencies in the Modern Diet
There is a distinct paradox in modern health. We currently have access to more calories and food options than any civilization in history, yet from a biochemical standpoint, we are starving. Data from the National Health and Nutrition Examination Survey consistently paints a concerning picture. Despite high caloric intake, a
The Metabolic Blueprint: A Practical Guide to Optimization
For years, we’ve been taught to measure health with external metrics: the number on the scale, our BMI, or the size of our jeans. While these can offer some insight, they don’t tell the whole story. True health is determined by what’s happening inside your body—how
Peptide Experiment: BPC-157 and TB-500 for Healing an Ankle Injury
Unfortunately, I am no stranger to ankle injuries. The worst injury of my life was a gnarly grade 3 sprain of my right ankle a number of years ago that took me out of commission for what felt like an eternity. So, this summer, when I rolled my ankle during
How I Kill Jet Lag: My Performance-Obsessed Protocol
Here’s the reality of traveling for work: landing in a new time zone often means sacrificing two full days of peak performance to feel like a walking ghost. As someone who refuses to compromise on cognitive and physical output, I’ve spent the last few years treating jet lag