2026-02-24
Exercise Recovery in Aging: Why Recovery Slows and Evidence-Based Strategies
Recovery from exercise slows significantly with age, affecting how often and how hard older adults can train. This review covers the biological reasons for prolonged recovery, its consequences for muscle preservation, and evidence-based strategies to support faster, more complete recovery.
2026-02-24
Age-Related Hearing Loss: Mechanisms, Cognitive Links, and Nutritional Support
Age-related hearing loss (presbycusis) affects over 60% of adults over 70 and independently accelerates cognitive decline. This article reviews the mechanisms and the limited but growing evidence base for nutritional support.
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
SIRT3 and Mitochondrial Integrity: NAD-Dependent Deacetylase, Caloric Restriction Mimicry, and Activators
SIRT3 is the primary mitochondrial sirtuin — a NAD-dependent deacetylase that regulates ATP synthesis, ROS detoxification, and fatty acid oxidation. Its activity declines with age and NAD+ depletion. Activators include honokiol, urolithin A, and exercise, though human trial data is thin.
2026-02-23
Blood Sugar and Insulin Resistance: Supplement Protocol, Monitoring, and Evidence Summary
Insulin resistance precedes type 2 diabetes by years and independently drives cardiovascular risk, cognitive decline, and accelerated aging. Berberine, magnesium, alpha-lipoic acid, and chromium have the best evidence among supplements. This protocol integrates the strongest interventions with clear monitoring markers.