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

Kidney Stone Prevention (beyond hydration & avoiding spinach)

Longevity Labs & Biomarkers /

A lot of Longevity Vault members have asked me over the years: “If I just drink more water and avoid spinach, am I safe from kidney stones?”Or: “Kidney stones run in my family—does that mean I’m stuck with them?” Short answer: those things matter. Longer answer: they only touch a small part of the problem. Most kidney stones—70-80%—are calcium oxalate. So if you’re thinking about prevention, oxalate is the main variable. That sets up the more useful question: Is “water + avoiding high-oxalate…

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Slower aging, better sleep, actionable labs: Your 2026 Longevity Launchpad

Longevity Strategy /

This longevity launchpad organizes the Vault’s most practical resources for 2026—spanning sleep, hormones, LDL cholesterol, inflammation, kidney health, and brain protection—so that your sleep, meals, and next blood draw are all pulling in the same direction. 6 high-impact pieces cover how sleep, hormones, kidneys, and LDL intersect with brain health and long-term risk, including whether

Slower aging, better sleep, actionable labs: Your 2026 Longevity Launchpad Read Post »

The Cholesterol-Handling Strategy Many Healthy Individuals Haven’t Utilized: When clean eating isn’t enough for LDL-C

Accelerated Aging Risks /

For many health-conscious adults, LDL-C and ApoB remain higher than expected despite clean eating and regular exercise. One less-utilized factor is microbiome-driven cholesterol handling—the way gut bacteria and bile acids determine how much cholesterol is cleared from circulation versus recycled over time. Key topics covered in this piece: How gut microbes regulate cholesterol clearance: Longevity-supporting

The Cholesterol-Handling Strategy Many Healthy Individuals Haven’t Utilized: When clean eating isn’t enough for LDL-C Read Post »

The LDL-C Risk Healthy Eaters Overlook: Longevity-Supporting Microbes vs. Inflammatory Microbes for Cardiovascular & Brain Health Protection

Accelerated Aging Risks /

Adults with LDL-C or ApoB above their target often already exercise, eat whole minimally processed foods, and pay reasonable attention to saturated fat. One under-addressed reason LDL-C stays elevated is that a healthy lifestyle does not automatically create a longevity-leaning gut microbiome. The gut is not only a digestion site — it is an ecosystem

The LDL-C Risk Healthy Eaters Overlook: Longevity-Supporting Microbes vs. Inflammatory Microbes for Cardiovascular & Brain Health Protection Read Post »

“My LDL-C is 186—I eat whole foods & exercise: what else is left to do?”

Accelerated Aging Risks /

An LDL-C of 186 and ApoB of 128 in someone eating whole foods, exercising regularly, and carrying roughly 10% body fat raises a question that goes beyond food quality: what is keeping particle levels this high, and what is the smartest next step? Cardiovascular risk accumulates over time. Autopsy-based research from the Pathobiological Determinants of

“My LDL-C is 186—I eat whole foods & exercise: what else is left to do?” Read Post »

The first question I ask every client about their sleep

Sleep & 3AM Wakeups /

Feeling rested on waking is not a loose impression of sleep quality—it is a measure of whether overnight recovery completed. A large U.S. study of 5,268 adults age 50+ found that those who woke without feeling rested had approximately 6% shorter telomeres compared to the cohort average, independent of age, chronic disease, body weight, and

The first question I ask every client about their sleep Read Post »

Is sleeping < 7 hours really worse for biological aging?

Sleep & 3AM Wakeups /

A study of 434 participants from the Whitehall II cohort found that shorter sleep duration was associated with shorter leukocyte telomere length — a marker of biological aging. Telomeres were on average 6% shorter in those sleeping fewer than 5 hours compared with those sleeping more than 7 hours per night. Telomeres are protective DNA

Is sleeping < 7 hours really worse for biological aging? Read Post »

Do 3am wakeups speed up your epigenetic age?

Sleep & 3AM Wakeups /

Epigenetic clocks measure how fast cells are aging at a molecular level—and multiple human cohort studies now link poor sleep to measurable acceleration on these clocks. Sleep fragmentation, frequent nighttime awakenings, and poor sleep quality all track with older DNA methylation ages and shorter telomeres in midlife and older adults. The more encouraging finding is

Do 3am wakeups speed up your epigenetic age? Read Post »

Why Melatonin Often Don’t Deliver (& 5 Safe Adjustments for Better Sleep)

Supplements & Medications /

Melatonin supports sleep within a specific physiological window—your internal biological night. When taken outside that window, it can reinforce the wrong circadian phase rather than supporting continuity, contributing to fragmented sleep and 3 a.m. awakenings. Whether melatonin is even relevant to your sleep depends on your individual melatonin profile, not on the supplement formulation or

Why Melatonin Often Don’t Deliver (& 5 Safe Adjustments for Better Sleep) Read Post »

My 6-Step System To Detect (& Reverse) Early Aging from Routine Labs (SPIRAL)

Longevity Strategy /

Meaningful health decline often unfolds within normal lab ranges, years before a doctor would flag anything. The Vault SPIRAL method is a 6-step framework for reading routine bloodwork as a moving picture of your aging trajectory rather than a static snapshot. Standard lab interpretation misses early decline because results are presented without longitudinal trends, baseline

My 6-Step System To Detect (& Reverse) Early Aging from Routine Labs (SPIRAL) Read Post »

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