Search for any topic — sleep, supplements, alcohol, training, wearables, recovery — and find data-backed answers from my own protocol.
Calculate your estimated death date using actuarial life tables and lifestyle hazard ratios. See what's costing you years — and how to get them back.
Muscle is the organ of longevity. Full Push/Pull/Legs protocol, WHOOP session data, and why resistance training beats every other anti-aging intervention.
Brain health, bone density, DNA methylation, and cellular energy — for $15/month. The most researched supplement in existence, fully broken down.
Sauna has 20 years of mortality data. Cold plunges have social media hype. My protocol, the real evidence, and how to program both.
180g per day at 215 lbs. The complete breakdown: how much, when, what sources, the mTOR debate, and what happens when I miss my target.
The science is real but the evidence is incomplete. Why I'm not taking any of them yet, what would change my mind, and what to do instead.
From chronological 33 to functional 23.5 in 14 months. The complete timeline, every lever, and what you can replicate today.
Real HRV, recovery, sleep, and strain data from simultaneous daily wear. My actual numbers, not spec sheet comparisons.
I never tried AG1. Here's the ingredient analysis, dosing research, and cost breakdown that led me to Blueprint — plus my actual bloodwork on it.
HRV drops 20–35%, deep sleep cut by 34 minutes, recovery tanks to 45%. 600+ nights of WHOOP and Oura data.
600+ nights of data. What HRV is, how to measure it, what moves it, and why your absolute number matters less than your trend.
A complete comparison of at-home blood test kits and lab services. What to test, how often, and which service gets your money.
No caffeine after 4pm (+18min deep sleep), 3.5hr food buffer (+6pts Oura score), near-zero alcohol (+12% HRV). Free rules that beat every supplement.
I tracked caffeine timing against WHOOP and Oura data for 600+ nights. Here's exactly when to stop drinking coffee — backed by my numbers.
Every dollar accounted for: supplements, protein, training, tracking, and bloodwork. Plus the supplements I tested for 60+ days and dropped.
The exact sequence — wake up, supplements, cold exposure, protein, movement — timed to the minute and tracked with wearables.
VO2 Max went from 35 to 46 in 14 months. How to program zone 2, why it matters more than HIIT, and what my data shows.
Why foot strength matters for your knees, hips, and back. The kinetic chain, constricting shoes, and how to rebuild from the ground up.
The foundation-building years. What to prioritize, what to skip, and how to build habits that compound for decades.
The optimization decade. Where to invest your time and money for maximum return on health outcomes.
It's not too late. The critical priorities, medical baselines, and realistic protocol for someone starting in their fifties.
Why longevity is meaningless without emotional fullness. Critically think, laugh freely, feel everything. The real protocol.
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Send me your WHOOP, Oura, or wearable exports and I'll build you a personalized health dashboard with actionable recommendations.
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