1/10
One way to think about metabolic disease is as a disorder in fuel processing.

Whether we're talking about hyperinsulinemia or type 2 diabetes, the fundamental problem is that the body is not doing a good job storing and accessing fuel.

bit.ly/3nbwybj 2/10
While complications from metabolic disease often do not directly lead to death, the indirect cost is staggering. bit.ly/3xOE6FV

1/5
Beth Lewis (@BethLewisFIT) and I recently published a video discussing the relationship between strength and stability and their connection to longevity.

One component discussed was the importance of training lower-leg adaptability and variability. bit.ly/3NHGRj1 2/5
Just like you lose strength as you age, you also lose power.

Activities of daily living — such as getting up from a chair, stepping off a curb, or walking upstairs — become more challenging.

1/7
How sleep impacts your diet (and how your diet impacts sleep)

Anyone who has gone to bed immediately after eating a large meal can likely relate to the associated sleep disruptions. bit.ly/3aisx1s 2/7
As sleep expert Matt Walker (@sleepdiplomat) explained in episode #58, it is recommended that you stop eating at least 3 hours before bed.

Eating close to bed can raise your core body temperature (disrupting sleep) as well as cause digestive issues. bit.ly/3GGpYm0

1/4
Envision yourself at 90 years old. What do you want to be able to do, physically?

Perhaps it’s as simple as walking up two flights of stairs or playing on the floor with your great-grandkids.

Watch this full, 12-minute video here: bit.ly/3ai1KlX 2/4
While these activities may sound “simple” today, your body will naturally decline with age.

Knowing this, imagine how much MORE you need to be able to do today to easily do these “simple” activities at 90 years old.

1/7
PedalMe, a London-based e-bike company, recently caught attention for announcing that their employees were not allowed to wear helmets.

They claimed that riders who wear helmets take greater risks due to a false sense of security. bit.ly/3lQuipv 2/7
This rationale, called risk compensation theory, is the premise that some safety measures actually cause more reckless behavior.

So, does this theory have any merit in the case of bike helmets?

1/5
VO2 max is highly correlated with longevity. In fact, few variables are more strongly correlated.

Watch this full, 9-minute clip here: bit.ly/3Lucwm0 2/5
VO2 max refers to the maximum rate at which muscles can extract oxygen from blood and put it to metabolic use to generate energy.

It is often used as an indicator of overall cardiorespiratory fitness and can serve as a metric for tracking progress. bit.ly/3wCBxYl

1/8
I recently posted about my frustration with the way the press writes about “good” and “bad” cholesterol, and several people then asked me for the TL;DR version of ‘cholesterol 101.’

So, here we go… 2/8
Cholesterol is a complex molecule synthesized by every cell in the body. Cholesterol is essential for life; No cholesterol = no life.

1/7
Today’s newsletter is about dietary nitrates.

Dietary nitrates are among five supplements listed in the International Olympic Committee’s consensus statement as having strong evidence to support their use for boosting exercise performance. bit.ly/3862Tg1 2/7
A recent systematic review and meta-analysis by Dr. Andrew Coggan and colleagues has added credibility to this claim, reporting an increase in muscle power by 5% with nitrate supplementation.

jissn.biomedcentral.com/articles/10.11…

1/5
On this week’s episode of The Drive, @biolayne and I discussed the importance of maintaining muscle mass as we age.

One component of this is ensuring you are consuming enough protein. (Hint: most people are not.)

Watch this week's full episode here: bit.ly/3w9R2VW 2/5
The more I research this topic, the more I find that the recommended daily allowance of 0.8 grams per kilogram of body weight is simply not sufficient to build and maintain muscle mass as we age.

bit.ly/3KU9Az6

1/11
One of the foundational lessons we can take away from studying centenarians is that if you want to live longer, you have to live longer without chronic disease, not live longer with chronic disease.

Watch this full, 7-min clip from Monday's episode: bit.ly/3y3Omf9 2/11
Unfortunately, this is not how our current healthcare system is structured.

Our current healthcare system is primarily geared toward helping you live longer once you develop chronic disease. bit.ly/3vPjAnJ

1/10
For people between the ages of 45 to 65, cancer is the leading cause of death, killing more people than heart disease, liver disease, and stroke combined.

For this week’s content roundup, I’d like to take a closer look at cancer screenings. 2/10
Cancer screening matters for one critical reason — cancer that is caught earlier is much simpler to treat than cancer that is caught later.

For this reason, in my practice, we screen often, we screen early, and we screen aggressively.

1/7
Can a father's metformin cause birth defects in his sons? bit.ly/38YiXAo 2/7
Type 2 diabetes is affecting younger populations more than ever before, including many of reproductive age.

While some studies have assessed the impact of maternal diabetes and medications, prospective fathers have been largely ignored.

1/6
Balance is important at all stages of life, but as we age, the consequences of losing your balance tip from inconvenient to devastating to potentially life-ending.

Watch full video: bit.ly/3M8WZZO 2/6
There are many ways to train for balance, ranging from walking on uneven surfaces to walking on a tightrope or zipline.

One simple way to train your general, gross balance is with a balance board.

1/9
When patients join my practice, one of their first exercises is to gather a detailed family medical history.

We want to know everything knowable about their mother, father, grandparents, aunts, uncles, and siblings.

bit.ly/3rqxcnV 2/9
Although I recognize this is not possible for everyone, for those who are able to gather this information, it can help reveal patterns that may prove critical for your longevity journey.

1/9
How deadly is type 2 diabetes (T2D)? bit.ly/37CQq2J 2/9
According to a recent report, T2D caused over 100,000 deaths in 2021.

These numbers are certainly alarming. Still, this was only a fraction compared to the two leading causes, heart disease (~700,000) and cancer (~600,000).

reuters.com/world/us/exclu…

1/8
Meditation is like exercise for your mind; it is a powerful tool to help develop mindfulness, self-awareness, and compassion — all of which support one's emotional health and well-being. bit.ly/3uilv4D 2/8
For this week’s roundup, I’d like to take a deeper dive into mindfulness, meditation, and stillness.

The following is a collection of audio clips exploring topics such as: what is mindfulness, advice for new meditators, and strategies for developing stillness.

1/10
How does alcohol impact sleep?

Anyone who has gone to bed after drinking alcohol can likely relate to the associated sleep disruptions. bit.ly/3DoPcnv 2/10
As Matthew Walker (@sleepdiplomat) said in episode #49, “Alcohol is probably the most misunderstood sleep aid.”

Like sleeping pills, alcohol is a sedative. You might lose consciousness more quickly, but you’re not ‘falling asleep’ faster.

1/7
On the heels of this week’s podcast with @doctorinigo on all things Zone 2 (link below), I want to walk through my very simple system for keeping track of my Zone 2 workouts. bit.ly/3725TJm 2/7
I have checked my lactate level after every z2 workout (4 per week) for about 4 years now on cards like this.

At the end of each workout, I record power (I’m riding my road bike hooked up to a Wahoo Kickr, plugged into Trainer Road), my HR, and the lactate reading.

1/10
Today’s newsletter is all about PR (“performance & recovery”) lotion: bit.ly/3iGgADU

Before we dive into the science, I’m curious about your experience. Have YOU tried PR lotion to improve your exercise performance? 2/10
PR Lotion is believed to buffer acid that builds up in muscles during intense exercise, thus helping to maintain contractile force and improve endurance. bit.ly/3iGgADU

1/7
Many use body weight or BMI (body mass index) for a quick approximation of health status. Yet these metrics are limited because they provide little information about a far more relevant parameter: body composition.

Watch full video clip here: bit.ly/3ICukdh 2/7
Body weight and BMI alone do not discriminate between muscle mass and fat mass. They also can not distinguish between visceral fat and subcutaneous fat.
bit.ly/37NdzPS

1/10
This week’s content roundup is on stress.

Cortisol is the primary stress hormone in your body. It triggers a fight-or-flight response, suppressing the immune and digestive systems and increasing glucose in the bloodstream. bit.ly/36t7Xd6 2/10
This response is very helpful from an evolutionary vantage point. However, the same stress response that evolved to keep you alive becomes maladaptive when chronically activated.