Past Dispatches. All killer, no filler.
The few health and longevity findings actually worth knowing, logged permanently. Short, plain English, fully cited. (Subscriber-only exclusive guides are not listed here.)
The truth about the sauna
It's not just about sweating. Heat exposure is essentially cardiovascular exercise without the movement.
You are eating protein backwards
Why eating 10g of protein five times a day doesn't build muscle, and the 'leucine threshold' explained.
The easiest longevity habit ever
It takes 5 minutes, costs exactly zero dollars, and dictates your entire hormonal cycle.
Why eight hours means nothing
You can sleep for nine hours and still wake up biologically wrecked. Here is what actually matters.
The invisible organ of aging
Muscle isn't just for movement — it's your body's metabolic sink and structural armor. Why preserving it is non-negotiable for healthspan.
Why pulled tendons heal slowly
The tissue you'd least expect is the hardest to repair. Plus: does icing an injury actually help? We graded it.
One fitness number predicts lifespan
It out-measured cholesterol in a study of 120,000 people. Plus: do cold plunges really “boost your metabolism”? We graded it.