Stress-Free Longevity Blog
Evidence-based insights on sleep, nutrition, exercise, and building healthy habits that actually stick
Latest Blogs
GLP-1 Muscle Loss: What’s Real, What’s Overstated, and What to Do
GLP-1 Muscle Loss: What’s Real, What’s Overstated, and What to Do Key Takeaways The headline “40% of weight lost is muscle” overstates what’s really happening. A meaningful part of that “lean tissue” is your liver shrinking back to normal – […]
How to Maintain Muscle After 40: What Actually Works
How to Maintain Muscle After 40: What Actually Works Key Takeaways Muscle loss after 40 has two components: a slow age-related drift, and short, sharp losses from illness or immobilisation. The sharp losses are where most of the preventable damage […]
Creatine Over 50: Who Should Take It (And Who Shouldn’t)
Creatine Over 50: Who Should Take It (And Who Shouldn’t) Key Takeaways Creatine works – but mostly for one thing. It helps you build muscle and strength when paired with resistance training. The training does the work; creatine multiplies it. […]
How to Lower Blood Pressure Naturally: What Actually Works, Ranked by Evidence
How to Lower Blood Pressure Naturally: What Actually Works, Ranked by Evidence Key Takeaways The most effective exercise for lowering blood pressure is a wall sit – not cardio. A 2023 meta-analysis of 270 trials found isometric exercise outperformed every […]
Heart Rate vs VO2 Max vs HRV: Which Is the Most Useful?
Heart Rate vs VO2 Max vs HRV: Which Is the Most Useful? Key Takeaways VO2 max is the strongest predictor of how long you’ll live – stronger than smoking, blood pressure, or diabetes. But it’s not the most practical metric […]
Heart Rate Recovery: What Your Number Means (And Why It Matters More Than You Think)
Heart Rate Recovery: What Your Number Means (And Why It Matters More Than You Think) Key Takeaways A slow recovery doubles your risk of dying – and that finding has held up for 25 years. If your heart rate drops […]
Is Sitting All Day Bad for You? (Yes — Even If You Exercise)
Is Sitting All Day Bad for You? (Yes – Even If You Exercise) Key Takeaways Your morning workout doesn’t fully cover the rest of the day. Exercise benefits fade within hours. Sitting triggers its own damage through separate biological pathways. […]
Best Exercise to Live Longer: What the Research Actually Shows
Best Exercise to Live Longer: What the Research Actually Shows Key Takeaways Your body needs three types of physical stress – aerobic, strength, and daily movement. Combining even modest amounts of each cuts mortality risk by 40-50% You need less […]
VO2 Max by Age: What Your Number Means and Why It Matters
VO2 Max by Age: What Your Number Means – and Why It Matters Key Takeaways VO2 max is the single strongest predictor of how long you’ll live – stronger than your cholesterol, blood pressure, or blood sugar. The same score […]
It's not about willpower
A doctor's guide to healthy living and making it stick
What's inside
- Why healthy living matters for you and your loved ones
- The actions that make a difference - not 100 biohacks that don't!
- My exact program that helped me lose 14kg in weight, reverse my metabolic age, and feel in the best shape of my life
- Tips on using AI to supercharge your lifestyle changes
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