Fede’s Guide to a Healthier Life

36 min read Keywords:  health, longevity, fitness, nutrition, sleep, supplements
A wide American river bends through a sunlit valley while a dark thundercloud retreats over forested hills
View from Mount Holyoke, Northampton, Massachusetts, after a Thunderstorm (The Oxbow), Thomas Cole, 1836. Metropolitan Museum of Art, New York (public domain).

When I was young I loved science and engineering. Like most nerds, I thought thinking was the only thing that mattered. Working out seemed like a vanity project, something for people who cared about how they looked and not much else. I didn’t understand the body-mind connection at all. I was a skinny kid who spent all day reading, tinkering with computers, and hanging out with friends. The idea that physical health could affect how well I think would have sounded like nonsense to me.

It took me a long time to figure out how wrong I was.

This guide is what I wish someone had handed me back then. Most of it is stuff with good research behind it. Some of it is things that seem useful but where I would be more cautious. The studies are linked at the end if you want to check them yourself.

One thing before you start: order matters. The biggest mistake is working on the wrong layer. People buy supplements while sleeping six hours a night. They track every calorie while sitting still all day. Fix the foundation first. What you do most days matters much more than the occasional big push.

This is practical guidance, not personal medical advice. If you are pregnant, have a chronic condition, or take medication, do not treat supplement doses or treatment-style suggestions here as defaults. Talk to a clinician first.

#The short version

If you read nothing else, read this. These eleven habits capture most of what the research says actually matters.

  1. Sleep 7-9 hours at consistent times
  2. Walk 7,000-10,000 steps every day
  3. Lift weights three times a week
  4. Avoid ultra-processed food
  5. Eat 1.6-2.2g of protein per kg of bodyweight
  6. Get daylight daily, and regular sun exposure without burning
  7. Maintain close relationships, in person
  8. Delete social media, or at least delete the feed
  9. Minimize alcohol
  10. Do hard cardio at least once a week
  11. Build and maintain muscle and VO2max across your life

Do these consistently and you are already ahead of most people. Everything below explains why.

#The hierarchy

  1. Sleep – everything else breaks without it
  2. Movement – walk and lift, consistently
  3. Food – real ingredients, enough protein
  4. Metabolic health – a central driver of modern chronic disease
  5. People – social isolation raises mortality risk in a real way
  6. Purpose – having something worth being healthy for
  7. Mind – stress does physical damage
  8. Breathing – small changes can have surprisingly large effects
  9. Light & environment – what surrounds you every day matters
  10. Brain health – keep learning, protect your hearing
  11. Heat & cold – potentially useful, but much less foundational than the basics
  12. Supplements – conditional tools, only once the rest is solid
  13. After 35 – testosterone and a few age-specific extras

#Sleep

Not just enough hours. Consistently. Irregular sleep schedules predict mortality more strongly than sleep duration itself. Even after controlling for how long people sleep, the most regular sleepers have substantially lower risk of dying from any cause.

Pick a wake time. Keep it every day, including weekends. That one decision improves almost everything else downstream.

A lot of people think they function fine on five or six hours. Most of them don’t. The problem with chronic short sleep is that people adapt to feeling bad. They stop feeling acutely sleepy and mistake that adaptation for functioning normally.

When researchers restricted people to six hours a night for two weeks, their cognitive performance fell to the level of someone who had been awake for 24 hours straight, but they stopped noticing. Performance kept getting worse while they kept thinking they were fine. You cannot trust your own judgment about whether you are sleeping enough.

Morning light anchors the whole system. Spend 10-15 minutes outside in natural light within an hour of waking, no sunglasses. This tells your brain what time it is. That signal sets when you get tired, when melatonin releases, and when you fall asleep that night.

Your bedroom should be cool, dark, and quiet. Around 18-20C (64-68F). Even faint light through closed eyelids disrupts sleep quality. Keep the phone out of the room.

Caffeine lasts longer than you feel it does. Its half-life is 5-7 hours. A coffee at 3pm still has half its effect at 9pm. People who sleep badly often drink more coffee to compensate, which makes the sleep worse, which increases the coffee. That loop can run for years without anyone noticing. Try cutting it off at noon for two weeks. Most people are surprised by the difference.

If caffeine makes you crash later in the day, try delaying your first coffee 60-90 minutes after waking. The evidence for an exact timing window is weaker than internet advice makes it sound, but for some people it genuinely helps smooth energy across the day. Worth experimenting with.

Before bed, some people benefit from magnesium glycinate (300-400mg) or inositol (1-2g), taken 30-60 minutes before sleep. These are optional, not foundational. Reasonable experiments if sleep is shaky, but not substitutes for fixing light, caffeine, schedule, and stress.

Afternoon dip: 10-20 minutes of NSDR (non-sleep deep rest) or yoga nidra can restore alertness without the grogginess of a long nap.

If you snore, wake unrefreshed, or feel exhausted despite adequate hours: get screened for sleep apnea. It is far more common than most people realize, and many cases go undiagnosed. Treatment, if needed, can produce dramatic improvements in energy, mood, and cognitive function.

#Movement

People hear “exercise” and think gym membership, running plans, or complicated routines. But the people who walk the most have roughly half the mortality risk of those who walk the least. That is walking. No gym. No equipment. No special skill.

Aim for 7,000-10,000 steps a day. The benefit plateaus at different levels depending on age. Roughly 6,000-8,000 for adults over 60, and 8,000-10,000 for younger adults. There is no need to obsess past that. The point is daily movement.

Lift weights three times a week. Muscle is not just cosmetic. It is metabolically active tissue. It regulates blood sugar, produces anti-inflammatory signals, and improves how you feel and perform every day. Squats, deadlifts, pressing, rowing, and other compound movements done consistently capture most of the benefit.

Train balance on purpose. Good balance prevents injuries, improves athletic performance, and makes everything from hiking to playing sports safer. Five to ten minutes before a workout is enough. Single-leg stands, step-ups, hip stability work.

Address mobility and posture. Sitting for 8-10 hours a day shortens the hip flexors, weakens the posterior chain, and contributes to stiffness, weak hips, and bad spinal mechanics. All of that feeds chronic back pain. Five minutes a day goes a long way. Hip flexor stretches, thoracic rotation, hamstring work, basic mobility. The goal is to maintain full range of motion in every joint across your life.

Do 1-2 hard cardio sessions a week. VO2max is one of the strongest predictors of lifespan we have. The gap between low and moderate fitness is one of the largest mortality differences of any modifiable factor. Hard cardio also helps mood and depression comparably to medication, partly because it raises BDNF, a protein that helps the brain grow and repair itself.

Here is the good news if you are starting from zero: even 15 minutes a week of vigorous effort (jogging, fast cycling, hiking uphill) seems to get you a surprisingly large share of the total benefit. The curve is steep at the bottom. A lot of the gain appears to come from going from nothing to something. You do not need an hour. You need to get your heart rate up a few times a week and actually push.

Protocol: 4-8 minutes of genuinely hard effort, rest, repeat 2-4 times. Run, bike, row, swim, anything that forces you to work.

Add 150 minutes of easy movement per week on top of that. Walking counts. So does cycling, swimming, or anything you can do while still holding a conversation. Hard sessions build capacity. Easy movement keeps everything working between them.

#Food

When people are given ultra-processed food instead of real food, they eat about 500 extra calories a day without noticing. Not because they are weaker or less disciplined. Because processed food is engineered to bypass normal satiety signals. Cook real food and most of the calorie problem becomes much easier.

Drink enough water. Mild dehydration often shows up as fatigue, headaches, and poor concentration, not thirst. Aim for 2-3 liters a day, more if you train, use a sauna, or live in heat. Drink before you feel thirsty. Thirst is a late signal.

Eat enough protein. Aim for 1.6-2.2g per kilogram of bodyweight per day, split across at least three meals. Meat, fish, eggs, dairy, legumes all count. Whole food beats powder most of the time. Protein shakes are a backup, not a foundation.

If it suits you, eat in a roughly 8-10 hour window. This mostly helps with portion control and is often easier to sustain than calorie counting, but it is optional.

Broccoli sprouts are a reasonable optional add-on. A small handful, about 30-60g raw, is enough. Crush them slightly before eating to release sulforaphane. Biomarker evidence is good. Long-term disease prevention is promising but not settled.

Eat fermented food every day. Yogurt, kefir, kimchi, sauerkraut, kombucha. Any of these. Clinical evidence shows improvements in microbiome diversity and inflammatory markers. Fermented foods are cheap, low-risk, and the broader literature points in the same direction.

Minimize alcohol. It disrupts sleep architecture, suppresses muscle protein synthesis, and is classified by the WHO as a Group 1 carcinogen. Any amount increases cancer risk. The U.S. Surgeon General’s 2025 advisory reinforced this. There is no safe amount.

The same basic rule applies to recreational drugs: do not build your life around them, and do not pretend weed is some harmless exception. Cannabis is lower-risk than many other drugs, but lower-risk is not the same as good for you. Regular use can impair attention, memory, motivation, sleep quality, and in some people worsen anxiety, paranoia, or psychosis risk. Smoked cannabis is also still smoke.

The bigger problem is that most people have a stupid picture of what a drug problem looks like. They picture someone homeless, jobless, or obviously falling apart. That is usually not what it looks like at first. A person can still work, train, socialize, and look fine from the outside while the substance quietly becomes non-optional. And from the inside, it rarely feels like dependence. It just feels useful, social, deserved, or temporary. By the time someone can clearly see that they need it, it has usually been running more of their life than they wanted to admit.

If you care about long-term health, the default should be minimization, not rationalization.

Take care of your mouth. Gum disease is strongly linked to cardiovascular disease, diabetes, and dementia. The bacteria responsible enter the bloodstream and drive systemic inflammation. Brush and floss daily, scrape your tongue, get professional cleanings at least once a year.

#Metabolic health

Type 2 diabetes, cardiovascular disease, fatty liver disease, many cancers, and a significant portion of cognitive decline all trace upstream to the same cluster: insulin resistance, chronic inflammation, and visceral fat accumulation. These processes develop slowly and silently, often for decades. By the time something shows up on a standard blood test, the process has usually been underway for years.

Insulin resistance means your cells stop responding well to insulin, so your body has to produce more and more of it to keep blood sugar normal. That can go on for years before fasting glucose looks obviously bad. During that time, insulin stays high, fat storage gets easier, hunger regulation gets worse, energy gets less stable, and the whole system shifts toward inflammation and visceral fat gain. That is why fasting insulin often tells you something earlier than glucose alone.

Metabolic health is highly responsive to behavior. Resistance training, real food, adequate protein, good sleep, and less ultra-processed food address most of it.

Track these markers. These are practical targets, not universally agreed clinical cutoffs, but they are useful benchmarks:

If all five are in range, you are usually in a much better place metabolically. If they are not, go back to the basics: lift, walk, sleep, eat real food, get leaner.

#Know your numbers

Most health problems develop quietly. You feel fine until you don’t. Get bloodwork once a year if you can. It is often cheap relative to the damage it can prevent.

These are useful markers, not universal targets. Some are broadly accepted clinical measures, some are practical heuristics, and some are more about optimization than diagnosis.

Blood:

Metabolic:

Physical:

Daily:

#People

Social isolation is associated with substantially higher mortality risk, even after adjusting for the usual suspects like smoking, weight, and drinking. It is not just that lonely people eat worse or move less. Isolated people have higher cortisol, sleep worse, and get sick more often. The body notices when nobody is around.

In-person contact is different from digital contact. Texting, screens, following people online. None of it fully replicates the biological and psychological effects of physical presence. Real time with real people matters.

The phone is part of the problem. Social media platforms are engineered to be hard to put down. Variable reward, compulsive checking, fractured attention. Heavy use is consistently linked to worse sleep, higher anxiety, and shorter attention spans.

My recommendation is to delete your social media accounts, or at least run a real deactivation trial. The evidence is not just correlational. In the largest randomized experiment on this, about 35,000 people before the 2020 U.S. election, deactivating Facebook for six weeks improved a combined emotional-state index covering happiness, depression, and anxiety by 0.060 standard deviations. Earlier randomized studies found that quitting Facebook for a week improved life satisfaction and positive emotions, and that taking a one-week break from major platforms improved well-being while reducing depression and anxiety. The literature is not perfectly one-sided, but the better experiments point in the same direction often enough that I think the default should be to stop, not to negotiate with the feed.

The usual advice is to set limits. Use it less, turn off notifications, take breaks. For some people that is enough. For many it is not. The architecture of these products is designed to override your intentions. If you keep failing at moderation, stop trying to manage it. Remove the thing that keeps hijacking your attention.

Keep a way to message people you care about. Delete the feed.

Rules for the phone itself: no phone in the first hour after waking, no phone in the bedroom, no screens at meals, leave it behind on walks. Do a longer break sometimes. Even a weekend changes things. The first few hours feel uncomfortable. Then your attention starts to return.

#Purpose

People with low life purpose have roughly double the mortality risk of those with high purpose.

When you have purpose, you sleep better, train more consistently, recover faster from illness, and carry lower baseline inflammation. Purpose does not make you healthy on its own. It makes you do the things that make you healthy. That is why it belongs this high on the list.

Purpose is not the same thing as happiness. Happiness comes and goes. Purpose is the thing that still asks something from you on bad days. People with strong purpose often report more short-term stress. They also tend to live longer.

It makes discipline automatic. Health behaviors that require sustained willpower are hard when they feel like arbitrary obligations. They become nearly effortless when they’re in service of something real.

Where it comes from: meaningful work, caring for people, building something, getting genuinely skilled at something hard. Not consuming. Not accumulating. Purpose built on contribution and growth tends to last. Purpose built on status collapses the moment the achievements stop arriving.

A question worth sitting with: what would you regret not having done? If the answer is vague, that probably means something.

#Mind

Sustained stress raises cortisol. Elevated cortisol over time suppresses the immune system, impairs memory, and accelerates cardiovascular disease. The body interprets prolonged stress as ongoing threat and responds accordingly, indefinitely, if the signal keeps coming.

There are three ways out: remove the source when you can, calm the body directly, or change how you are reading the situation. Exercise, sleep, sauna, and breathwork calm the body. Therapy can help with the interpretation part. The mistake is treating stress as something noble to endure instead of something to solve.

The specific problem to interrupt is rumination. Most of the damage doesn’t come from the event itself but from replaying it. What breaks the loop: intense physical exercise, deep absorption in something difficult, or writing to understand rather than just vent. If the loop persists, CBT is one of the fastest and most effective tools available.

Meditate. Even 10 minutes a day reduces cortisol, improves attention, and makes you less reactive. You don’t need an app or a philosophy. Sit still, breathe through your nose, and notice when your mind wanders. That’s it. The benefit comes from the practice of noticing, not from achieving some special state.

Let yourself be bored. The brain does its best organizational work when it has nothing to do. People who fill every gap tend to feel more anxious and less directed than people who leave space. Sit with boredom. It’s uncomfortable for a few minutes. Then it becomes something else.

Schedule play. Unstructured time with no output attached to it. In a structured life it won’t happen by itself. Put it in the calendar.

#Breathing

Most people breathe badly. Habitual mouth breathing and chronic overbreathing are common patterns with real downstream effects, and because breathing is automatic, almost nobody notices.

Chronic mouth breathing is associated with dry mouth, snoring, disrupted sleep, and elevated blood pressure. Breathing too fast can keep the nervous system in a low-level stress state and reduce how efficiently oxygen gets delivered to tissue.

Nasal breathing is generally preferable, especially at rest and during sleep.

The nose filters and humidifies air, slows the breath naturally, and produces nitric oxide, a molecule that opens blood vessels and improves circulation. Mouth breathing tends to engage the upper chest rather than the diaphragm, which is associated with shallower, faster breaths and a more activated nervous system. During hard exercise mouth breathing is often necessary, but defaulting to nasal breathing at rest is worth cultivating.

Breathe less, not more. Your blood is already 95-99% saturated with oxygen. Bigger breaths do not raise that. Carbon dioxide is part of what helps blood vessels open and oxygen move from red blood cells into tissue. When you breathe too fast, you blow off too much CO2 and things work worse, not better. Try slowing to around 5-6 breaths per minute through the nose. You should feel a mild air hunger, not distress. Just the sense that you could breathe more if you wanted to. That feeling usually settles as the pattern changes.

Check your mechanics. One hand on the chest, one on the belly. On every inhale, the belly should move first and further. If your chest rises and your belly stays flat, you have defaulted to a chest-breathing pattern. Many adults have. It can be retrained with a few weeks of deliberate practice.

If you suspect mouth breathing at night: micropore tape over the lips before bed is a low-cost experiment. If you have nasal obstruction, sleep apnea, or any breathing difficulties, check with a doctor first.

#Light & environment

Morning sun helps set the circadian clock. Midday sun does something different. UV exposure on skin contributes to vitamin D production and nitric oxide release, and daylight is linked to mood and circadian regulation more broadly. People who actively avoid sun exposure have significantly higher all-cause mortality, even after controlling for vitamin D levels. The benefits of sunlight appear broader than any single molecule.

Aim for regular daylight and some moderate sun exposure on skin when practical. Midday sun can be useful, but skin type, latitude, season, and skin-cancer risk matter. Morning light and moderate daylight exposure are the higher-confidence recommendations.

Protect yourself from burning. Regular moderate exposure is useful. Repeated sunburn is not. Cover up or find shade before your skin starts to redden.

Your indoor air is probably worse than you think. Indoor air is often 2-5 times more polluted than outdoor air because of cooking fumes, synthetic materials, cleaning products, and mold. A HEPA air purifier in the bedroom is one of the better environmental upgrades most people can make. Open windows when you can. A simple air-quality monitor for CO2 and PM2.5 helps because otherwise you are guessing.

Don’t heat food in plastic. Heating plastic releases phthalates and BPA, chemicals that interfere with the body’s hormone system. Use glass or stainless steel.

Protect quiet. Background noise, traffic, open offices, and constant notifications keep the stress system slightly activated all day. The body adapts to it consciously. The cortisol response does not adapt.

#Brain health

A large share of dementia cases trace back to things you can actually change: not moving enough, bad sleep, cardiovascular problems, social isolation, hearing loss, depression, obesity, untreated vision loss, high LDL cholesterol. Most of these are already on this list. If you are following the rest of this document, you are already protecting your brain.

Learn something genuinely new, continuously. The brain gets sharper through effortful use. Language, music, craft, sport. Anything hard enough to make you make mistakes and adjust builds cognitive reserve. Passive consumption does not do the same thing. If it feels easy all the time, it is probably not doing much.

Read. We are not born with a reading circuit. The brain repurposes neurons that were doing other visual work and wires a new system through practice. Intensive reading strengthens white matter in language regions and can temporarily increase connectivity in language and sensorimotor networks. Those circuits do not just sit there untouched if you stop using them. Reading is not passive consumption. It makes you build meaning, hold context, simulate experience, and keep your attention on one thing for a while. Very few habits train all of that at once. If you used to read and stopped, the infrastructure is still there but it is degrading. Pick up a book.

Protect your hearing. This is not an old-person problem. Noise damage starts whenever you keep exposing yourself to loud environments. Hearing loss pulls people out of conversation, out of social life, and over time out of cognitive stimulation. Get your hearing tested if something feels off. Wear earplugs anywhere that leaves your ears ringing afterward. That ringing is damage.

#Heat & cold

Frequent sauna use is associated with much lower cardiovascular mortality. The data is observational and mostly from Finnish men, and the control group already used saunas once a week. Still, the mechanism story is plausible: lower blood pressure, better vascular function, lower inflammation. If you have access to a sauna, it is worth using.

Cold exposure is useful too, but method and timing matter. Cold showers produce a genuine norepinephrine spike that improves alertness and mood. Full immersion goes further: larger surface area, longer exposure, stronger cardiovascular and anti-inflammatory adaptations. The research on cardiovascular benefit specifically comes from immersion studies, not showers.

The main caveat: avoid cold exposure right after lifting. It can blunt the adaptation you are trying to get from strength training. Use it after cardio or on rest days.

#Supplements

Supplements matter much less than sleep, movement, food, and metabolic health. Get the basics right first. No pill fixes a broken foundation.

That said, a few are evidence-backed enough to be worth considering. None of these should be read as personal medical advice, and several matter only in the presence of deficiency, symptoms, or specific goals.

#Reasonable defaults for many people

SupplementWhat it doesDose and timing
CreatineIncreases strength and muscle mass. Also shows modest cognitive benefits, particularly memory and processing speed. One of the most studied supplements in existence, with an exceptional safety record.3-5g per day. Timing doesn’t matter; just take it daily.
Omega-3 (EPA+DHA)Supports cardiovascular health and reduces inflammation. Aim for 1g/day for most people. Doses above 2g/day have been associated with elevated atrial fibrillation risk in multiple clinical trials. Test your omega-3 index to know your baseline.1g per day with your largest meal as a starting point. Adjust until your blood index reaches 8%. Do not exceed 2g/day without medical advice.
Vitamin D3 + K2Most useful in people who are actually deficient. Test before assuming. Magnesium is required for D3 activation.2,000-5,000 IU D3 + 100-200mcg K2 (MK-7 form), with food. Retest rather than guessing long-term.
Psyllium huskLowers LDL cholesterol by around 13 mg/dL on average, improves blood sugar control, and significantly reduces hunger. One of the most effective cardiovascular interventions available without a prescription.10-15g per day in 2-3 doses, 15-30 minutes before meals, in a full glass of water.
Magnesium glycinateRequired for over 300 biological processes. Improves sleep quality, reduces blood pressure, and supports muscle recovery.300-400mg, 30-60 minutes before bed.
InositolCan improve sleep onset and quality in some people. Also supports insulin sensitivity, though most of that evidence comes from studies in women with PCOS. Pairs well with magnesium.1-2g, 30-60 minutes before bed. Avoid treating it as a default if you already sleep well.

#Consider depending on your situation

SupplementWhat it doesDose and timing
BerberineActivates AMPK, improving insulin sensitivity and reducing blood glucose, HbA1c, and triglycerides. Most useful for people with elevated metabolic markers. Interacts with many medications (statins, metformin, blood pressure drugs, and others) because it inhibits CYP enzymes.500mg, 2-3 times per day with meals. This is not a casual supplement if you take medication.
ArabinoxylanLowers LDL cholesterol through a different mechanism than psyllium (converts cholesterol to bile acids via gut bacteria). Also a prebiotic. Less clinical evidence than psyllium but promising results from a Stanford multiomic trial.5-15g per day, with meals. Start low; high doses can cause GI discomfort.
Prebiotic fiber (inulin)Feeds beneficial gut bacteria, especially Bifidobacterium. Keep doses moderate. A Stanford trial found that 30g/day triggered systemic inflammation and liver stress markers in most participants. Low doses from food (garlic, onions, bananas) or modest supplementation are fine. High-dose supplementation is not.2-5g/day with meals. Do not exceed 10g/day as a supplement.
ZincUseful only if bloodwork confirms deficiency. Excess zinc blocks copper absorption.15-30mg with food.
Collagen + Vitamin CSupports tendon and connective tissue repair. Take before exercise; blood flow to tendons spikes during training, which is when collagen is incorporated.10-15g collagen + 50mg vitamin C, 30-60 minutes before training.
AshwagandhaReliably reduces cortisol during high-stress periods. Cycle off after 6-8 weeks. Avoid if pregnant, breastfeeding, or if you have thyroid, autoimmune, psychiatric, or hormone-sensitive conditions.300-600mg KSM-66 extract, with food.
GingerAnti-inflammatory, digestive support, modest metabolic benefits. Low priority relative to everything else, but among the most robustly studied botanicals.1g with meals.

#After 35

Everything above applies at any age. The items below become more relevant as you get older.

Track testosterone. Total and free testosterone are worth discussing with a doctor if you notice declining energy, mood, recovery, or libido. Not a universal screening default, but worth knowing your numbers if something feels off.

Consider NMN or NR. These raise NAD+, a molecule involved in cellular energy and repair that declines with age. The mechanism is real and confirmed in humans. Long-term longevity outcomes are not yet established. 500-1,000mg NMN or 300-500mg NR, in the morning. Interesting, but firmly optional.

Consider Tongkat Ali. May support testosterone in some men with lab-confirmed low levels. This is not a default wellness supplement. See a doctor before starting. 400mg in the morning, retest at 8 weeks.

#Final principle

Sleep enough. Move daily. Lift. Eat real food. Stay metabolically healthy. Keep close relationships. Protect your attention. Avoid obvious self-destruction.

#Research appendix

Biomarker targets

Sleep regularity

Sleep duration

Walking

Resistance training and muscle

VO2max & exercise for mental health

Social connection

Social media deactivation

Chronic stress

Rumination

Sauna

Cold water immersion

Ultra-processed food

Time-restricted eating

Protein

Fermented foods

Broccoli sprouts / sulforaphane

Creatine

Omega-3

Vitamin D3

Psyllium husk

Arabinoxylan and inulin

Magnesium

NMN / NR

Inositol

Tongkat Ali

Ashwagandha

Ginger

Collagen + Vitamin C

Breathing / nasal breathing

Purpose and mortality

Light / sun exposure

Air quality and cognition

Endocrine disruptors

Dementia / modifiable risk factors

Hearing loss and dementia

Cognitive reserve / learning

Reading and the brain

Metabolic health / insulin resistance