Dash Hartwell

Cold showers activate brown fat, boost immunity, and improve mood. Here's the protocol backed by research.

Okinawa, Sardinia, Ikaria. Regions where people live past 100 share lifestyle patterns that science is validating.

Fasting glucose, VO2 max, grip strength. The key metrics that predict not just lifespan, but years of healthy, functional life.

Can't find 30 minutes? 2-5 minute exercise bursts throughout the day improve metabolic health and break sedentary patterns.

Only 5% of Americans meet fiber targets, and the health consequences go far beyond digestion.

Chronic inflammation drives aging and disease, but sleep, stress, movement, and environment matter as much as food. A comprehensive approach.

After 40, you lose 3-5% muscle mass per decade. Strength training isn't optional for longevity, it's essential for healthspan and independence.

New French cohort data links ultra-processed food consumption to increased mortality, but what defines UPF, and how bad is it really?

NAD+ levels drop 50% by age 50. Emerging research on NMN and NR supplements shows promise for cellular rejuvenation, but the evidence is still early.

One week of inadequate sleep impairs cognition like being legally drunk, and the metabolic consequences compound over time.

All meat, zero plants. The carnivore diet lacks long-term research but may serve as a therapeutic elimination tool for some conditions.

Most Americans are chronically low in potassium and magnesium. Here's how to optimize electrolyte intake for energy, cognition, and recovery.