2026-02-24
Estrogen, Menopause, and Aging: Hormonal Mechanisms, Health Implications, and Protocol
Menopause-associated estrogen decline drives accelerated changes in cardiovascular risk, bone density, cognitive function, and metabolic health. Menopausal hormone therapy (MHT) has RCT and observational evidence supporting benefits for symptomatic relief and bone protection; cardiovascular and breast cancer risks depend on timing, type, and route of administration.
2026-02-24
Grip Strength as a Longevity Biomarker: What It Predicts and How to Maintain It
Grip strength is a validated predictor of all-cause mortality, cardiovascular outcomes, and functional decline. This review covers the evidence base, what thresholds matter, and practical strategies to maintain grip and overall muscular capacity with age.
2026-02-24
Intermittent Fasting and Aging: Metabolic Benefits, Muscle Risk, and Evidence Review
Intermittent fasting (IF) protocols — including 16:8 time-restricted eating and 5:2 alternate-day approaches — produce modest metabolic benefits similar to matched caloric restriction. Autophagy induction is mechanistically plausible but not confirmed in humans at the cellular level during typical IF windows. Muscle mass preservation requires attention to protein timing and resistance training.
2026-02-24
Longevity Biomarkers: What to Test, What the Results Mean, and How to Track Progress
Biological age testing spans conventional labs (HbA1c, CRP, lipids) to newer epigenetic clocks and proteomic aging scores. Most conventional biomarkers are actionable today; epigenetic clocks measure biological vs. chronological age but their clinical utility for intervention-guiding remains limited. A pragmatic panel of validated tests provides meaningful signal about longevity trajectory.
2026-02-24
Menopause and Perimenopause: Supplement Evidence for Hot Flashes, Bone Loss, and Cognitive Symptoms
The menopausal transition accelerates bone loss, cognitive change, sleep disruption, and cardiovascular risk. Supplement evidence varies sharply: isoflavones have modest hot flash data; calcium and vitamin D are well-supported for bone; magnesium helps sleep. Black cohosh is used widely but evidence is mixed.