Why self-awareness? “I think, therefore I am,” said Descartes. Here are some questions: Who are we? Why are we here? What is the purpose of our lives? How many people are self-aware? What does being self-aware translate to? The two connections to our mind and body are: 1. Metacognition – being aware of our thoughts and […]
Below is a practical, evidence-based 90-day plan for a 34-year-old man who needs to lose 40 pounds. He can lose ~1–2 lbs/week (aiming for 12–24 lbs total, or ~30–40% of the excess) safely and sustainably. The plan focuses on whole foods, movement, sleep, and behavior change—no fad diets or pills. All recommendations are backed by […]
HIIT stands for High-Intensity Interval Training It is the #1 Hormetic Biohack for Mitochondria, Fat Loss, and Longevity 1. HIIT in 1 Sentence HIIT = alternating bursts of near-max effort (80–95% HRmax) with short recovery periods — the fastest way to upgrade your mitochondria, burn fat, and extend lifespan. 2. HIIT vs. Steady-State Cardio Metric […]
HORMESIS – The Anti-Fragile Principle of Biology “What doesn’t kill you makes your mitochondria stronger.” 1. HORMESIS DEFINED Hormesis = a biphasic dose-response where low-dose stress triggers adaptive, protective responses that improve resilience, while high-dose stress causes damage. Classic Hormetic Curve Benefit ↑ | ↗↗↗↗↗ (Adaptive Zone) | ↗↗ | ↗↗ |↗↗ +—————-→ Stress Dose […]
MITOCHONDRIAL HEALTH – The Ultimate Bioenergetic Blueprint (Measure → Optimize → Thrive) Your mitochondria are not just power plants — they are signaling hubs that control energy, aging, immunity, cognition, and disease. Healthy mitochondria = vibrant life. Damaged mitochondria = fatigue, brain fog, chronic disease. 1. MITOCHONDRIAL 101: The 5 Core Functions Function Key Process […]
Your Personal REDOX HEALTH SCORECARD (Measure → Interpret → Optimize) Goal: Keep your cellular “battery” in the Goldilocks zone — not too oxidized (rusty), not too reduced (stagnant), but dynamically balanced for energy, repair, and longevity. STEP 1: MEASURE (Biomarkers You Can Test) Biomarker What It Tells You Ideal Range How to Test 1. GSH […]
Redox is short for reduction-oxidation — the fundamental chemical process where electrons are transferred between molecules. It is the engine of life, powering everything from breathing to thinking to aging. Every breath you take, every move you make, every bond you break — is a redox reaction. Master redox balance → master health. The Core […]
Our body produces antioxidants. Below is a comprehensive map of the major endogenous antioxidants (produced by the human body), their biosynthesis pathways, primary roles, and links to health & wellbeing. All are redox-active, recycled (not consumed like dietary vitamins), and tightly regulated by Nrf2-ARE signaling (the master antioxidant response pathway) 1. Core Enzymatic Antioxidants(Protein-based, transcriptionally […]
Plant-derived antioxidants and those produced internally serve as our defenders, exhibiting an anti-aging effect. Learning about the importance of antioxidant fruits and plants is vital. The human body obtains antioxidants from vegetables, fruits, herbs, and other plants, while also producing its own antioxidants internally. Did you know that, of all mammals, humans and porcupines cannot […]
Top Dietary Folate Sources Patient Handout – Print & Use with Methotrexate MTX Goal: 400–600 mcg natural folate daily (in addition to folic acid supplement) 1 mcg food folate ≈ 0.6 mcg folic acid (less bioavailable) HIGH-FOLATE FOODS (>100 mcg per serving) Food Serving Folate (mcg) Notes Cooked lentils ½ cup 180 Cheap, versatile Cooked […]