Actionable routines and interventions you can put into practice.
The pathway back isn't necessarily pain-free or injury-free. It's more of a trajectory that's going to get better.
About 70% of the immune system is in and around the gut.
You got hurt while doing something active, but you were hurt because you were probably doing something your body wasn't quite prepared to do.
The sprint intervals plus the weight lifting is what's going to transform your body.
Cartilage is the end cap, like a bumper, of every bone.
The most important food element for brain function is fat.
The biggest correlation seems to be with strength, which is a function of muscle mass.
If you are in the lower 25 percentile of VO2 max, you are twice as likely to be ill.
You want to kind of rack up the hours of low intensity physical activity and then intersperse it with this high-intensity exercise.
Creatine alone without resistance training does not build muscle.
When it comes to set two, three and four, that's where creatine really comes to the rescue.
Sleep is not something that you do. Sleep is something that happens to you when the situation allows for it.
You can build a great body on six exercises. Literally, the row, squat, deadlift, bench, pull-up, curl, done.
Recommended almost sounds like optimal — I think people confuse that with the optimal amount of protein.
Maybe it's not that we're over fat — it's that we're under muscled.
The research we have now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth.
The period length of the sleep rhythm on average is 24.2 hours.
If one's main goal is simply to lose weight, then it really does not matter what one eats, provided that the number of calories burned is higher than the number of calories ingested.
Nothing associates more with mortality than age.
When a brand new car comes off the assembly line, you do a full diagnostic workup — and I think we should do the same thing with humans.
The aging phenotype is low HRV and also low resting heart rate.
It's very clear to me in 2007 that I'm on track to become probably bedridden by my illness, probably demented by my illness, and probably dying with intractable horrific electrical face pain.
Longevity ultimately is being able to maintain function as you age, because it's not the number of years but the quality of the years.
In November 2025, the FDA removed the black box warning for hormones.
Overnight I think 50 million women stopped hormones which created a catastrophe in this country.
When breast cancer is caught at stage 1, the 10-year survival is over 96%. By stage 4, 5-year survival is only around 30%.
The healthy brain becomes a metabolically stressed brain. And most people fall into the stressed environment — and that's where creatine comes to the rescue.
Almost all the stuff you know with exercise and nutrition has been based on male data and generalized to women. And I don't find that appropriate.
I want women to stop being losers — to stop trying to lose all the time — and instead focus on what they have to gain.
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