precision movement
Walk After a Meal, Live Until 99: Ancient Wisdom Meets Modern Science
Discover why the Chinese proverb “walk 100 steps after a meal” is backed by science—short walks improve blood sugar, heart health, and longevity.
Jie Liu MD MPH
precision movement
The 4-3-2 Method™: A Weekly Longevity Workout Plan That Outperforms Circuit Training on All the Metrics that Matter
The 4-3-2 Method combines Zone 2 cardio, strength, and HIIT with restorative training to improve VO₂max, HRV, and muscle mass. Learn why it beats circuit training for longevity.
parasympathetic living
Gratitude Practice: A Simple Habit With Big Health Benefits
Discover how daily gratitude practice is a habit that boosts mental health, sleep, heart health, and longevity. A core component of the parasympathetic living anchor to integrative longevity.
ApoB
The Under $50 Lab Test That Could Save Your Heart
Apolipoprotein B (ApoB) is the most accurate cholesterol-related test you’ve probably never ordered. Learn why ApoB outperforms LDL-C, doesn’t require fasting, and is often available for under $50—while highlighting why physician guidance matters for what you do with the results.
smart therapeutics
Rapamycin: From Easter Island Soil to Longevity Hopes: What the PEARL Trial Teaches Us
Discover the fascinating history of rapamycin—from its discovery on Easter Island to its current use in medicine—and what the landmark PEARL trial reveals about its potential role in human longevity. Learn about its safety, benefits, risks, and future directions.
smart therapeutics
Less Is More: Why Supplement Dosage, Timing, and Caution Matter
“Supplements and longevity drugs aren’t magic pills. Learn why dosage, timing, and physician guidance matter for safe, effective healthspan strategies.”
smart therapeutics
Why do so many of my skinny asian girlfriends have prediabetes?
“Many Asian women develop prediabetes despite being slim. Learn why BMI cutoffs underestimate risk in Asians, the science of ‘skinny-fat,’ and when to test labs or consider GLP-1 therapy.”
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Smart Therapeutics: Often Less is More
Supplements and longevity drugs aren’t magic pills. Learn why dosage, timing, and physician guidance matter for safe, effective healthspan strategies.
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Biometric Intelligence: Tracking the Ins and Outs that Contribute to Longevity
Biometric intelligence is a cornerstone of integrative longevity. Learn how labs, wearables, CGMs, and smart scales improve lifestyle adherence, metabolic health, and cardiovascular risk—while avoiding pitfalls like scanxiety and over-imaging.
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Holistic Nutrition: The No-Brainer Anchor of the 30% Formula for Integrative Longevity
Nutrition is the no-brainer anchor of the 30% Formula for Integrative Longevity. Learn how whole foods, unrefined carbs, and protein goals counter midlife belly fat, sarcopenia, estrogen and testosterone decline, and metabolic risk.
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Parasympathetic Living: Your Nervous System Recovery Plan
Discover how calming the nervous system protects metabolism, reduces stress eating, and boosts longevity through parasympathetic living.
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Precision Movement: Strength, Mobility & Aiming for the Right Heart Rate Zone
Discover why precision movement—strength, mobility, and heart rate training—is the hardest but most powerful longevity habit in the 30% Formula™.