Essentials
5-minute distillations
Short, high-density companions to our longest research articles. Each one captures the thesis, the numbers that matter, and a 3-step practical takeaway. Pair with the full article when you have time.
- Essentials Evidence: robust
How to Improve Healthspan: A Beginner's Guide to the Essentials
A 5-minute version of the beginner's guide: lifespan is how long you live, healthspan is how many of those years are functional. Tier 1 behaviors carry the entire signal. The supplement industry tries to sell you the inverse.
5-min read → - Essentials Evidence: moderate
How Stress Accelerates Aging: Telomeres, Methylation
A 5-minute version of the chronic-stress-and-aging piece: the telomere story, the methylation evidence, and what actually reverses the signal. Why biological age clocks are useful trend signals but noisy single readings.
5-min read → - Essentials Evidence: robust
Essentials: GLP-1s and Body Composition
A 5-minute version of the GLP-1 body-composition piece: how much weight comes off, how much of it is lean tissue, and what to do about both. The protocol that protects your muscle while the medication does its work.
5-min read → - Essentials Evidence: robust
Essentials: The 2026 Fat Loss Protocol
A 5-minute version of the 2026 fat loss protocol: protein, deficit, and resistance training first, with sleep and stress as rate-limiters. Where GLP-1 medication fits, and where it does not.
5-min read → - Essentials Evidence: robust
How to Read Medical Studies: Design Hierarchy, Effect Size
A 5-minute version of the research-literacy piece: three concepts let you audit most health claims yourself. Study-design hierarchy, effect size, pre-specification. Everything else is detail.
5-min read → - Essentials Evidence: moderate
Best Intermittent Fasting Protocol: 16:8 vs 5:2 vs ADF Compared
A 5-minute version of the IF comparison: TRE, 5:2, and alternate-day fasting produce similar weight loss when calories are matched. Pick the protocol you will actually follow.
5-min read → - Essentials Evidence: robust
Essentials: Protein Targets for Longevity
A 5-minute version of the protein-targets piece: how much you actually need, why the meta-analyzed plateau is 1.6 g/kg/day, when to push to 2.2, and where the low-protein-longevity argument has merit.
5-min read → - Essentials Evidence: robust
Essentials: Resistance Training Minimum Effective Dose
A 5-minute version of the resistance-training MED piece: two 30-minute full-body sessions per week capture most of the lean-mass and strength benefit. The hypertrophy-bro defaults are for hypertrophy athletes, not for most readers.
5-min read → - Essentials Evidence: robust
Best Longevity Protocol 2026: Tier 1 Behaviors First, Drugs Last
A 5-minute version of the 2026 longevity stack: the Tier 1 levers worth doing first, the Tier 2 levers that earn their margin, and why every Tier 3 intervention combined is smaller than the basics.
5-min read → - Essentials Evidence: moderate
Longevity Blood Tests to Ask For
A 5-minute version of the 12-biomarker piece: the standard primary-care panel screens for acute disease, not aging. Twelve cheap add-on markers cover the gap and most cost less than a single specialist co-pay.
5-min read →