Tests, Fixes, and Ideas That Are Shaping My Longevity Strategy

Restful Sleep and Biological Aging: Why It Matters “The first question I ask every client about their sleep isn’t ‘How many hours?’—it’s whether they wake up feeling restored.” The most under-emphasized sleep metric isn’t a sleep score, REM %, or hours in deep sleep. It’s this: restful sleep. Because many of the most meaningful downstream

What are telomeres, and how are they associated with aging and disease? Telomeres are protective DNA “caps” at the ends of your chromosomes. Their job is to help preserve the integrity of genetic material during cell division, when DNA has to be copied again and again. With each replication cycle, telomeres shorten a little. When

Do 3am wakeups age you? Low-quality sleep = “older than expected” DNA methylation ages in midlife and beyond. Most conversations about sleep and aging focus on how we feel. Epigenetic clocks measure something different: how fast our cells are aging. The data from these clocks now reframe sleep from a quality-of-life issue to a longevity

Melatonin not working for your sleep? Learn how timing, dose, meals, meds, and age interact—and apply 5 safe adjustments to support deeper, steadier rest. How to Personalize Your Melatonin Approach The same 9 p.m. melatonin dose might align with one person’s biological night while falling outside the optimal biological window for another. Both constraints are