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...

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...

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...

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.