Two terms have been making the rounds lately: cellular health and mitochondrial health. The pitch is roughly the same in both cases. If the cell is functioning efficiently, the whole organism is healthy. Optimize the mitochondria and the rest of the body falls in line. This gets positioned as a more sophisticated alternative to traditional medicine, which is framed as a reductionist, organ-system-by-organ-system approach that misses the deeper picture. I don't have a problem

Longevity VII: The Mind Is Not a Wellness Topic If we're being honest about the longevity stack, mental health belongs in the top tier — alongside sleep, exercise, diet, and not smoking. Not in a separate "wellness" bucket where it gets lip service and a meditation app recommendation. The data is too strong for that. Depression carries an all-cause mortality hazard ratio in the 1.5–2.0 range. That's the same neighborhood as smoking and sedentary behavior. Loneliness and chron

The People in Your Life Are Keeping You Alive Human beings are wired for connection. Underneath most of our frustrations, our political tribalism, our late-night arguments with people we barely know on the internet — there's a more basic craving. We want to feel heard. We want someone to understand our perspective. The trouble is that's an unreasonable expectation. No one will ever fully understand your personal narrative because they haven't lived it. I write more than most

Nutrition is the longevity topic everyone wants a clean answer to and almost nobody acts on. Most patients want to know which diet correlates with the longest lifespan. Then under 1% of them will make a sustainable change over the following year. The information isn't the bottleneck. It hasn't been for a long time. So this piece is going to do two things. First, lay out what actually moves the needle. Second, name the reasons people don't follow through, because that's the mo

Exercise is the closest thing we have to a wonder drug, and yet most people get it wrong in predictable ways. I covered the mechanics in an earlier four-part series on exercise, and a year later, my thinking hasn’t really shifted. The way I find it most useful to think about training is through four lenses — strength, cardiovascular, psychological, and social. Each one matters. Most people are heavily underweighted in at least two of them. The one principle that governs stren

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

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

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