How to live 100 years

We like to think getting a good sleep is all about what happens during sleep or right before it. But the biggest part that determine sleep quality happens 3-16 hours before bed.

Supplements like melatonin, magnesium, or even ashwagandha are a staple to improve sleep. But they can't fix nervous system recovery. And they might even encourage risky behaviour.

This sounds intuitive. We eat something healthy to justify the less healthy part. Good food adds points, bad food subtracts points, as long as you end up positive, you're doing fine. But health doesn't work that way. Health isn't a spreadsheet.

You go to bed on time, get a full eight hours, and still reach for coffee before your feet hit the floor. Most people assume the problem is sleep quality, so they buy blackout curtains, try melatonin, or magnesium. But the problem is whether your body ever switched into recovery mode.

Insulin, cortisol, and inflammation get a bad rap as the villains of aging. But if they're so destructive, why did we evolve with them? 

Most modern health anxiety isn't caused by false information but by a missing scale. The dose was never mentioned, the baseline risk was never explained, the real-world magnitude was never put in context.

Can moving replace gym or vice versa? Or are they complementary?

The biggest health problem today isn’t that we don’t have enough information. We have too many. And the issue isn't that they contradict each other, but something deeper.

Stress shifting from physical to psychological means exercise is like bringing a knife to a gunfight.

The happiness many people imagine: financial freedom, no conflict, no suffering, time to do whatever you want. It's a reasonable instinct. And it's also, in a subtle but important way, exactly wrong.

We're taught that DNA is the master blueprint. It determines everything and cells follow orders from the bottom up. Michael Levin's flatworms and Xenobot experiments suggest biology runs top-down as much as bottom-up.

Longevity research have long obsessed over the molecular level — NAD+, telomeres, caloric restriction, gene therapy. But there's another half that's been largely ignored: meaning, purpose, belonging. The visceral sense of having unfinished business.

Habits are what you do when things are going well; identity is what you fall back on when they're not. So how do you build one?

When you're tired, stressed, and not feeling it, you don't rise to your goals — you fall to your defaults. The mistake is measuring progress against the goal. The smarter move is to measure against your actions

The goal isn't to get tougher or build more willpower. It's to get to the point where fewer things require any willpower at all.

Everything you do (or not do) is the result of what you believe. When it comes to weight loss, your mindset often carries more weight than your strategy.

Scrolling is not taking a break, it is drinking salt water when you're thirsty. Here's what true recovery looks like.

Why do you feel like your mind isn't switched on. The science behind stress, activation, and frameworks for peak performance.

Up to 45% of young adults have insulin resistance — roughly 1 in 6 of the most insulin-resistant individuals have a completely normal weight. Normal BMI, metabolically compromised — how?

The benefits of meditation from my own experience and the confusion most people have about it.

I talked about standardised blood tests as lagging indicators that by time any marker shows up as abnormal, the damage has been accumulating for years. Here are a few early warning metrics you should look for.

Why our blood tests often paint a different picture to how we feel about our own health.

Peter Attia calls VO2 max “the single most powerful predictor of longevity.” David Sinclair is even blunter: On the other side, Eric Topol calls it a misrepresentation of flawed data. Nassim Taleb, though not a health expert, argues it’s unreliable because it ignores every other critical health indicator that isn’t being measured.

You’ve optimized your health. You eat clean, cut back on drinking, hit the gym, and take your supplements. Yet, you’re still exhausted. You can’t function without a coffee, or two, just to survive the afternoon.

The problem isn't about not having time to exercise, but believing it steals time from other important activities in life.