As we age, one of the most powerful predictors of long-term health isn’t blood pressure or cholesterol—it’s muscle mass. Starting in your 30s, muscle declines by roughly 3–8% per decade, and that rate accelerates after age 50. This gradual loss, known as sarcopenia, quietly chips away at strength, mobility, and metabolic health. According to Dr. Peter Attia and Dr. Rhonda Patrick in a recent episode of The Drive , two proven interventions can dramatically slow this decline: a

As we age, it’s easy to focus on strength, endurance, or flexibility—but balance often slips under the radar until it’s already a problem. The truth is, balance isn’t just about staying upright—it’s about staying independent.  Our ability to react quickly, sense where our body is in space (proprioception), and coordinate movement all decline with age. Left unchecked, this gradual loss leads to one of the biggest threats to long-term health and quality of life: falls. Every de

We all know stress takes a toll on our mood and sleep, but few realize it’s also one of the biggest contributors to visceral fat —the deep, hidden fat that wraps around your organs. This type of fat isn’t just a cosmetic concern; it’s biologically active, releasing hormones and inflammatory chemicals that can increase your risk of heart disease, diabetes, and even dementia. And here’s the kicker: the more stressed you are, the more your body wants to store  it. When stress le

When it comes to improving your health and longevity, few things are more important than reducing visceral fat —the hidden, harmful fat that wraps around your organs and fuels inflammation, heart disease, and metabolic decline. The good news? You don’t need endless cardio or marathon gym sessions to get rid of it. You just need a strategic combination of three powerful types of exercise  that attack visceral fat from different angles. 1. High-Frequency Strength Training The f

Not all fat is created equal. While subcutaneous fat—the soft layer just under your skin—may frustrate you when you look in the mirror, it’s mostly harmless. The real danger lies deeper, surrounding your vital organs: visceral fat.  This type of fat is metabolically active, hormonally disruptive, and far more harmful to your long-term health than what shows up on the surface. Visceral fat hides around the liver, pancreas, and intestines, quietly wreaking havoc. Unlike subcuta

As a clinician who has spent more than 25 years helping patients move better and live pain-free, I can tell you this: your spine was built to move.  Every day, I see patients—especially in the older population—who begin to lose confidence in their bodies simply because their back feels stiff, sore, or unreliable. The truth is, movement isn’t the enemy of back health—it’s the medicine  your spine needs to stay strong, supple, and pain-free at any age. Nearly 80% of adults expe

When it comes to measuring health, most of us think about resting heart rate or blood pressure. But there’s another, often-overlooked...

As far as healthy lifestyle practices go, few are as intriguing—and at times mystifying—as sauna bathing. Cultures worldwide have used...

If you’re looking for a simple, effective, and time-efficient exercise that builds strength, stability, and function, look no further...

We’ve all heard the “10,000 steps a day” rule, but step count alone doesn’t tell the whole story. It’s not just how much  you walk—it’s...

When it comes to longevity, not all forms of cardio are created equal. While almost any movement is better than none, research shows that...

Many people believe that a glass of wine or a cocktail before bed helps them fall asleep. While alcohol can indeed make you feel drowsy...

As the days grow shorter and colder, many people in the northern hemisphere experience a seasonal dip in vitamin D levels. This decline...

If you’ve been struggling with stubborn knee pain, tendon issues, or even arthritis, you may have heard about Platelet-Rich Plasma (PRP)...

Imagine if your body could give you a regular “status update” on how it’s performing—almost like a dashboard in your car. That’s exactly...

For runners, walkers, and active people alike, knee pain is one of the most common complaints—and it’s easy to understand why. Knees sit...

When it comes to longevity, the science is clear: what and when  we eat can matter just as much as how much  we move. Two approaches have...

Incline Treadmill If you’ve been hearing about “Zone 2 exercise” and wondering what all the buzz is about, you’re not alone. This type of...

If you’ve ever seen the word methylated  on a vitamin bottle, you might wonder what it means. The word sounds complicated, but the idea...

If you’ve ever worried about osteoporosis or bone loss as you age, you’ve probably heard about the DEXA scan. Short for Dual-Energy X-ray...