Watching a parent get less steady on their feet is scary, especially when osteopenia and fracture risk are in the picture. Learn how simple jump training can stress your bones in the right way, prevent osteoporosis, and how to layer jumping into your 4-3-2 Method workouts.
A compassionate, research backed guide for nurturing individuals on how to rebuild a healthy sense of purpose and self-worth, while avoiding self-sacrificing and burnout.
Narrative-based gratitude goes beyond making a list. It changes how the brain processes empathy, reward, and connection, creating deeper emotional resilience and well-being. This Thanksgiving, explore the science behind storytelling gratitude and join our community practice to bring it to life.
With holiday feasts, parties, and endless grazing filling the calendar, it can feel impossible to avoid weight gain or the long-term fallout of holiday indulgence. The good news is that you don't need a strict diet to stay on track. Read about a strategy called sequenced eating.
Stay healthy while traveling during flu season with evidence-based immune support. Learn how to use elderberry, azelastine, zinc, vitamin C, and beta-glucans effectively.
These people hold the secret to keeping their GLP-1 weight loss down after they come off the medication. Learn how to maintain weight loss after GLP-1s. Science-backed strategies to beat metabolic adaptation and keep results long term.
Artificial sweeteners trick the tongue, gut, and brain into expecting sugar—but can confuse metabolism and increase cravings. Learn how your body processes sweetness and how to retrain your palate for lasting sugar control.
Discover why the Chinese proverb “walk 100 steps after a meal” is backed by science—short walks improve blood sugar, heart health, and longevity.
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.
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.
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.
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
“Supplements and longevity drugs aren’t magic pills. Learn why dosage, timing, and physician guidance matter for safe, effective healthspan strategies.”
biometric intelligence
“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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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 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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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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Discover how calming the nervous system protects metabolism, reduces stress eating, and boosts longevity through parasympathetic living.
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Discover why precision movement—strength, mobility, and heart rate training—is the hardest but most powerful longevity habit in the 30% Formula™.
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Discover how calming the nervous system protects metabolism, reduces stress eating, and boosts longevity through parasympathetic living.