Articles — Evolving Longevity

Experiments 13 min read

I Tracked Cold Plunges for 90 Days

90-day cold plunge experiment tracked across two wearables. HRV +7.3ms — but the timing matters more than anyone tells you.

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Wearables 14 min read

Apple Watch vs WHOOP vs Oura: 600-Day Showdown

17 months wearing all three simultaneously. Real data on sleep accuracy, HRV, recovery, battery, subscription costs.

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Experiments 12 min read

Creatine + HRV: The 60-Day Experiment

60 days of creatine tracked via WHOOP and Oura. HRV +4.4ms, deep sleep +6 minutes. Morning vs evening produced different effects.

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Experiments 14 min read

200g of Protein Daily for 30 Days

High-protein experiment with DEXA scans and wearable tracking. +3.2 lbs lean muscle, -1.4 lbs fat, HRV up 3.3ms.

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Protocols 13 min read

Stop Optimizing Your Morning: The 14-Step Evening Routine

60 days of evening routine tracking added +6.5 recovery points, +15 min deep sleep, and -9 min sleep onset.

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Experiments 11 min read

The +28.8 Point Meditation Effect

127 days of WHOOP data on meditation. The single biggest behavior-impact correlation in my dataset.

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Data 10 min read

r = 0.80: What Actually Predicts My Recovery

Correlation analysis across 125 days of WHOOP data. The variable that predicts recovery isn't what I expected.

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Data 9 min read

Why Thursday Is the Worst Day of My Week

18 weeks of day-of-week WHOOP data. A 25-point spread between best and worst days, explained.

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Experiments 9 min read

The 4.5% Hydration Problem

Hydration impact on recovery, +20.8 points on hydrated days. The compliance gap and how to fix it.

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Protocols 10 min read

±2.9 Hours: My Bedtime Is Loose

60-day protocol to tighten sleep consistency. The most impactful sleep variable nobody talks about.

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Wearables 12 min read

WHOOP 4.0 vs Oura Ring Gen 4: 88 Days

88 days wearing both 24/7. Side-by-side data on sleep accuracy, HRV consistency, and daily score quality.

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Supplements 11 min read

AG1 Review After 180 Days

180 days of AG1. Honest review with biometric data. Does the $99/month greens powder actually work?

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Reviews 10 min read

At-Home Blood Test Kit Review

Comparing at-home blood test services. Cost, accuracy, biomarker coverage, and which to actually use.

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Guides 15 min read

The Complete Guide to HRV

Deep dive on heart rate variability — what it actually measures, why it matters, and how to improve it.

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Protocols 9 min read

The 3 Sleep Rules That Actually Moved the Needle

My non-negotiable sleep rules after 127 days of WHOOP optimization. Counter-intuitive but data-backed.

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Protocols 8 min read

My Morning Routine

What I do before 9am. The data behind each ritual and what I dropped after measuring the impact.

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Experiments 11 min read

I Reduced Alcohol to Once a Month

90-day alcohol reduction experiment. The biometric impact was bigger than every other intervention combined.

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Behaviors 8 min read

Caffeine and Sleep: The 4pm Cutoff

Caffeine timing effects on sleep architecture. Half-life math + my testing of the 4pm cutoff rule.

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Training 11 min read

Zone 2 Cardio for Longevity

Why Zone 2 matters more than intervals for long-term health. The mitochondrial mechanism and my protocol.

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Training 10 min read

Strength Training for Longevity

Strength as a longevity intervention. Why grip strength predicts mortality and the minimum effective dose.

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Training 8 min read

Foot Strength and Longevity

Why foot strength matters for aging. Toe spreading, single-leg balance, and the foot atrophy epidemic.

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Supplements 10 min read

Creatine for Longevity

Creatine beyond the gym. Cognitive benefits, bone density, sarcopenia prevention, and dosing.

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Nutrition 11 min read

Protein for Longevity

Why you need more protein than the RDA suggests. The sarcopenia threat and the 1g per lb rule.

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Protocols 11 min read

Sauna and Cold Exposure for Longevity

Heat shock proteins, cold shock proteins, and the contrast therapy protocol that actually moves biomarkers.

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Supplements 13 min read

NAD, NMN, NR for Longevity

NAD precursor analysis. Which one to take, when, and whether any of them actually work.

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Reviews 9 min read

The Real Cost of a Longevity Stack

Annual cost breakdown of every supplement, device, and service in a serious longevity stack.

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Guides 12 min read

How I Dropped My Biological Age

Biological age reduction protocol. The behaviors, supplements, and tests that drove a 7-year improvement.

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Guides 10 min read

Starting Over at 25

Longevity playbook for your 20s. What I wish I knew, the early-life compound interest, and what to skip.

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Guides 11 min read

Starting Over at 35

Longevity playbook for your 30s. The decade where biological aging accelerates if you don't intervene.

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