Performance Longevity | The Longevity Vault

3AM Wake-Ups: It’s Not Just Stress

When you’ve practiced breathwork and stress management consistently but still can’t stay asleep past 5-6 hours, you’re dealing with something deeper than relaxation technique.

This pattern tends to appear in the 40s or 50s, when hormonal regulation begins to shift and the body no longer moderates stress and recovery with the same stability it once had. It can also follow long periods of sustained pressure, when both tolerance for stress and nightly restoration start to drift.

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How Do You Fall Back Asleep? The Question That Changed How I Think About Sleep

Performance Longevity / Kat Fu

How Do You Fall Back Asleep? The Question That Changed How I Think About Sleep ➤ Someone recently asked me this question, and it captures a challenge many people never find the right answer for: “But, Kat, how do you fall back asleep?” They assumed there was a single trick — some breathing pattern, a

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The CEO’s 2 A.M. Peeing Problem: Why “No Water After 6 PM” Doesn’t Work

Performance Longevity / Kat Fu

Yesterday, a CEO client said: “I’ve optimized everything—nutrition, training, biomarkers. But every night I wake up to pee and can’t get back to sleep. I’ve tried everything. This one thing I can’t solve is driving me crazy.”
Melatonin, valerian, prescription aids, zero liquids before bed.
Nothing works.
Here’s what I told him:

The CEO’s 2 A.M. Peeing Problem: Why “No Water After 6 PM” Doesn’t Work Read Post »

Melatonin as a Longevity Molecule? Safety Data, Metabolic Risks, and Antioxidant Promise

Performance Longevity / Kat Fu

Melatonin is often framed as the body’s sleep hormone, but its reach extends far beyond circadian signaling. Acting on mitochondria, redox systems, and hormone pathways, melatonin has been studied as a potential longevity molecule. Yet evidence shows that at high doses it can impair glucose metabolism, blunt synaptic plasticity, and disrupt reproductive signaling. This article examines melatonin’s dual role—mitochondrial protection and antioxidant defense on one side, metabolic and hormonal risks on the other—and what current safety data reveal about its use in aging.

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Melatonin for Sleep: Why It Often Fails—and What to Do Instead to Stay Asleep to Prevent Brain Aging, Cognitive Decline, and Toxin Buildup at Night

Performance Longevity / Kat Fu

Most people reach for melatonin to fall asleep—but that’s not how it works. This article explains why melatonin often fails to fix sleep schedules for healthy adults or keep you asleep, and what to do instead if your goal is long-term brain health, toxin clearance, and cognitive resilience.

Melatonin for Sleep: Why It Often Fails—and What to Do Instead to Stay Asleep to Prevent Brain Aging, Cognitive Decline, and Toxin Buildup at Night Read Post »

The 3 Forms of Sleep Disruption That Shrink Your Brain—And How to Tell If Your Sleep Is Actually Protecting You From Cortical Atrophy, Brain Shrinkage and Neurodegeneration

Performance Longevity / Kat Fu

Even if you’re getting “enough” sleep, your brain might still be shrinking.

MRI studies show that disrupted, fragmented, or REM-poor sleep is linked to measurable brain atrophy—especially in regions that govern focus, planning, and emotional regulation. And this starts earlier than most expect—often in your 30s and 40s.

The 3 Forms of Sleep Disruption That Shrink Your Brain—And How to Tell If Your Sleep Is Actually Protecting You From Cortical Atrophy, Brain Shrinkage and Neurodegeneration Read Post »

Vitamin B12 and Fertility: How It Impacts Testosterone and Sperm Count

Performance Longevity / Kat Fu

Testosterone and sperm aren’t just fertility metrics—they’re early biomarkers of how your body is aging. This article breaks down the overlooked role of vitamin B12 in male hormone health, sperm motility, and DNA integrity. Backed by human studies, mechanistic data, and actionable testing tips, it makes the case for using B12 status as an early signal for biological decline.

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B12 Blood Tests Explained: What to Ask Your Doctor—and What the Results Actually Mean

Performance Longevity / Kat Fu

A standard vitamin B12 blood test often misses the earliest signs of decline. If you’re optimizing for cognitive function, energy, and longevity, you need deeper markers. This guide breaks down the 3 tests that reveal what total B12 can’t.

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Vitamin B12 and Brain Fog: What Blood Tests Miss About Early Cognitive Decline

Performance Longevity / Kat Fu

B12 brain fog might seem harmless—but new research suggests it could be an early warning sign of cognitive decline. Here’s what to watch for before it’s too late.

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The Overlooked Link Between Vitamin D and Hair Loss—And How to Fix It

Performance Longevity / Kat Fu

Vitamin D hair loss is often reversible. Here are 5 proven steps to restore density, fix deficiencies, and support your scalp from the inside out.

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