A premed student's running log of the science behind longevity: resistance training, metabolic health, sleep architecture, and the habits that compound over decades.
If you only read one thing on this site, read this one. It's the argument that underpins almost everything else.
Skeletal muscle isn't just about how you look. It's an endocrine organ, a glucose sink, and the single best predictor of how well you'll age. Here's the case for lifting heavy things, backed by what the literature actually says.
Read the essay →The whole site is organized around these four domains. Every essay belongs to one. If you're here to actually do something rather than just read, pick the pillar you're weakest in and start there.
Strength, muscle mass, and bone density all decline with age. Lifting is the most durable countermeasure we know of, and it's dose-dependent.
VO₂ max correlates with all-cause mortality more strongly than almost any other modifiable factor. Zone 2 plus occasional high-intensity work moves the needle.
Deep sleep consolidates memory, clears metabolic waste, and restores metabolic function. Protecting the first half of the night matters more than total hours.
Adequate protein intake becomes non-negotiable after 40. What you eat matters less than consistency, fiber, and a daily protein floor most people never hit.
Answer one question. Get pointed to the essay most worth your time given what you're already doing (or not doing).
Filter by pillar to see a specific track. Each essay cites primary literature at the bottom.
I'm Erik, a premed student fascinated by the gap between what we know about aging biology and how little of it filters into clinical practice. This site is where I process what I read, mostly for my own benefit, and publish the versions I think might be useful to someone else.
I'm not a doctor yet. I'm not an influencer. I don't sell supplements or courses and I don't plan to. The goal is straightforward: translate research on longevity and healthspan into something readable, honest about uncertainty, and actionable enough to matter.
Most of what I write comes from reading peer-reviewed papers, textbooks, and the occasional podcast with an expert who does primary research. When I'm uncertain, I say so. When something contradicts a previous post, I update it. That's the whole editorial policy.