Pills, Potions, and Sorcery - Longevity Drugs, Supplements and Interventions The single most common question I get in the longevity space is some version of: is there a chemical that will actually make me live longer? People want the holy grail — a pill, a peptide, a protocol — that requires minimal effort and delivers more years on the clock. I understand the appeal. I also have to tell you the truth. The Core Problem: We Don't Have the Data Before we can talk about specific

Overall: Back was sore post the dead lift day and I need to be more mindful of doing some glute activation work. Also am rethinking adding in some sort of mobility during the clinic day. I’ve been too sedentary during the work day lately and need to think of more ways to get in a little more movement. Unfortunately strained my pec this morning. Will probably be a month or a month and a half before I can get back to normal training. I’ll know where things stand in the next w

Sleep is where most people want to skip to the end. Before asking me about peptides, hormone protocols, or whatever biohacking supplement is trending this month, ask yourself how your sleep is. Because if that's broken, nothing else is going to work very well. Sleep has a nonlinear relationship with mortality — a Goldilocks problem. Too little and you're in trouble. Too much and the data suggests the same. The goal isn't more sleep or less sleep. It's the right amount for you

Overall: Busy week. Had to be flexible with training this week. Mark Chavkin ended up working on me Saturday morning. He’s an excellent massage therapist. Very different than treatments I’ve had in the past, not just standard soft tissue work. It was more integrative massage therapy, blending FPR (he had another name for it), soft tissue work, and positional stretching. Very unique. Post treatment feeling good. Education has been coming along and I didn’t realize it was a h

Longevity Starts With Genetics — But It Doesn't End There Longevity medicine is having a moment. Podcasts, clinics, supplement companies — everyone wants a piece of it. The irony is that all medicine should be longevity medicine. But before we can have a serious conversation about it, we need to agree on what we're actually talking about. Two Different Goals Longevity and healthspan sound interchangeable. They aren't. Longevity is chronological — how many years you accumulate

Overall: Took a short trip with the family. Excited to onboard Alexa (new NP) at the practice as she starts next week. We shortened the trip which was nice to have some time with my wife alone. Wrist is overall still feeling better and don’t think about it as much. Training the past two weeks was wacky with travel. Still doing a lot of operational planning for 2027 and excited to start putting out more tools articles to give people recipes to hopefully improve health. Got to

Strength Programs — Pick One, Run It, Stop Thinking A reasonable exercise program is one where you can track progress over time. That's it. Most people overcomplicate this beyond recognition. The biggest mistake I see — and I see it constantly — is people not following a structured strength and conditioning program. They do roughly the same thing for years, then wonder why they're no stronger, no leaner, and nursing the same shoulder they were nursing in 2019. Doing the same

The Solution to Complexity Is Simplicity — Decide What You Want Life is complexity. Science likes to pretend it can isolate one variable, but I've never seen a single-variable experiment in real life. People are different — genetically, phenotypically, contextually — and yet most of us still want the lazy answer: what's going to work for me? Modern evidence-based medicine responds by comparing you to the average. The problem is the average doesn't exist. One of the biggest di

Overall: Busy week. Going on a trip for a couple days and will need to hit two of the three days on my lifting program this week and next week. BJJ will be down to a couple sessions these two weeks. Hoping that it’s a good trip. Hand was still giving me some issues early in the week and had another medical provider take a look and do some orthobiologic injections. I think just getting fluid into a couple of the arthritic spots helped a lot and had no pain for the first time

Everything Is a Tool — The Question Is Whether It's Worth Using Almost everything in life traces back to health. Your career, your relationships, your ability to show up for the people you love — none of it works if you're not functional. So when I think about health interventions, I think about them the way you'd think about a toolbox. The more tools you have, and the better you know how to use them, the more efficiently you can get through this project called life. That rai

Overall: Slept better this week and that helped as it was a tiring week. Hand/wrist have still been causing some problems. Will probably end up having a couple buddies take a look from an intervention standpoint, early arthritis from a HS fracture is finally starting have a functional impact 20 years later. From a squatting perspective I’m considering a safety squat bar just because the grip on that is bothersome. I regressed into old learning patterns with Attia republishin

Medicine Is a Best Guess. Act Accordingly. The honest answer to most clinical questions is: it depends. That's not a cop-out. That's medicine. "Evidence-based medicine" sounds reassuring until you realize what it actually means — it's the intersection of available data, a provider's clinical experience, and the patient's own preferences. The consensus answer might be correct on average and still be wrong for you specifically. The Evidence Problem Nobody Talks About Only about

Overall: Frustrating start to the week. Went to train on Monday and my R hand was swollen and I couldn’t grip a barbell. Some of this was from aggravating my hand arthritis and the other part was not getting any quality of sleep going into the week. Was supposed to be a 95% load on squat and was frustrating not being able to go into a higher intensity on that. Rest of the week things felt pretty good. Felt nice feeling like most of the training maxes are generally accurate.

Incentives Drive Outcomes — In Health Too Charlie Munger famously said: "Show me the incentive and I'll show you the outcome." That principle applies just as much to your health as it does to business or investing. Most people don't struggle with knowledge. They struggle with alignment. Their daily incentives aren't structured to support the behaviors they claim to value. If you want better health, you don't need more information — you need a better incentive system. The Pro

Overall: Training has been poor the past 4 weeks. Was hopeful post tax day that things would calm down and that hasn’t been the trend. Overall challenging 6 months and recovery has been very poor the past week. The week following drill weekend is generally taxing and this was the case. Flared up my wrist arthritis pretty significantly at BJJ which was frustrating because training has been poor over the past month. Think it was just the combination of poor sleep, shooting a

Risk Tolerance vs. Reality in Health A financial advisor told me something recently that stuck with me: "Everyone says they have a moderate risk profile. Their behavior says otherwise." The same thing is true in healthcare. Most people say they want to be healthy, functional, and independent as they age. They say they want low-risk, sustainable solutions. But their daily behavior doesn't match that goal — and that gap is where most health problems are born. The Gap Between Wh

Overall: Feels like it’s been the least I’ve trained over the past couple of weeks. I think it’s impacting me from a decompression standpoint. Didn’t realize how reliant I was on BJJ for social support and decompression, but it really helps. Between illness in the home that’s lasted the past couple of weeks and some scheduling challenges it’s been a tough couple of weeks. Good news for the practice this week that I hope puts us in the right direction long term. I’m really h

Just Try to Be Less Stupid Warren Buffett and Charlie Munger are two of the most celebrated figures in American business — not because they were born brilliant, but because they spent a lifetime trying to do things the right way. As the architects of Berkshire Hathaway, their advice was refreshingly simple: Don't be stupid. You only need to make a few good decisions per year. It turns out this is equally wise counsel for your health. Stupid Health Behaviors Are Everywhere We

Happy Easter - He is Risen Overall: My bad joke this week was it was an unholy week in our household. Both kids got gastroenteritis and our home was filled with diarrhea, vomiting, and love… Sleep was impacted considerably. Our kids were so generous they shared this with us, good times. My uncle positively reframed it for me and stated that we are all just purifying for Easter Sunday. It’s disappointing to not be able to go to church today. Training of course suffered. Was

In the first article in this series we discussed a simple framework borrowed from Morgan Housel’s work in The Psychology of Money : Happiness = Expectations – Reality This equation applies to almost every area of life, including health. When expectations are reasonable, people tend to feel satisfied with progress. When expectations are unrealistic, even objectively good outcomes feel like failure. One of the biggest drivers of unrealistic expectations in modern health culture