Wellness & Prevention
The best medicine is prevention. Our wellness guides translate the latest research on nutrition, exercise, sleep, stress, and lifestyle into practical, evidence-based strategies you can actually use.
What actually works for long-term health
Decades of research converge on the same core pillars. Here is what the evidence says — without the hype.
Physical Activity
150 minutes per week of moderate aerobic exercise reduces all-cause mortality by 31%, cardiovascular events by 35%, cancer risk by 13%, and depression risk by 26%. Resistance training adds further metabolic and skeletal benefits. Any amount is better than none.
Nutrition
The Mediterranean diet has the most robust evidence for longevity and cardiovascular protection. Key elements: olive oil, fish, vegetables, legumes, whole grains, and nuts. Ultra-processed foods are independently associated with higher all-cause mortality — even after adjusting for nutrients.
Sleep
Chronic sleep deprivation (<6 hours) increases cardiovascular disease risk by 20%, diabetes risk by 37%, obesity risk by 55%, and depression risk by 300%. Sleep is not optional — it is when the brain clears metabolic waste, consolidates memory, and regulates hormones.
Stress Management
Chronic psychological stress elevates cortisol, promotes systemic inflammation, accelerates atherosclerosis, and shortens telomeres. Mindfulness-Based Stress Reduction (MBSR) has demonstrated measurable reductions in blood pressure, inflammatory markers, and anxiety.
Tobacco Cessation
Smoking is responsible for nearly 500,000 deaths per year in the U.S. alone. Quitting at any age reduces risk — within 1 year, cardiovascular risk halves; within 10 years, lung cancer risk approaches that of a non-smoker. Combination NRT + varenicline produces the highest quit rates.
Preventive Screening
Regular blood pressure, cholesterol, glucose, and cancer screening catch disease early — when treatment is most effective. The AHA's Life's Essential 8 framework provides the most comprehensive roadmap for cardiovascular health optimisation.
Dedicated wellness guides in development
Supplements: What the Evidence Actually Shows
Vitamin D, omega-3, magnesium, and more — what works, what doesn't.
Longevity Medicine
Metformin, rapamycin, NAD+ — the science of aging and lifespan extension.
Cardiovascular Fitness
VO2 max, zone 2 training, and why cardiorespiratory fitness is the strongest predictor of longevity.