Lifestyle

Lifestyle covers daily behaviours, routines, and environmental factors that influence long-term health and wellbeing. This section explores evidence-based lifestyle factors such as sleep, stress, habits, and recovery that support healthy ageing and resilience.

Topics include cardiovascular health, metabolic health, healthy ageing, circadian rhythms, daily habits, preventive health strategies, and other things that shape long-term outcomes. The emphasis is on practical, sustainable approaches grounded in evidence.

Our resources are designed to help you understand how lifestyle choices interact with your biology over time. Whether your goal is to age well, reduce long-term health risks, or build a better daily environment for health, we are here to help.

Men's Health

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Minimalist training for muscle growth

A critical look at minimalist approaches to muscle growth, examining whether lower training volumes can still deliver meaningful gains.
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Does testosterone build muscle?

An overview of testosterone’s role in muscle growth, exploring how training, nutrition, sleep, and lifestyle influence your natural levels.
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The 3 key principles of muscle growth

An overview of three foundational principles that underpin muscle hypertrophy: training intensity, volume, and progressive overload.
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Brain Health

Health benefits of oily fish

An overview of oily fish as a superfood, highlighting heart, health, and brain benefits. Get the recommended servings, what to eat, and practical tips to get omega-3-rich fish in your diet.
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Does Exercise Help Anxiety?

Research shows that regular physical activity can reduce anxiety symptoms, with effects comparable to some standard treatments — and may even help prevent anxiety from starting in the first place.
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Not smoking, maintaining a healthy body weight, regular physical activity, quality sleep, strong social connections, stress management, and a nutrient-rich diet emphasizing whole foods. Large epidemiological studies suggests that these modifiable behaviors can add 10-15 years to life expectancy.

Whole, minimally processed foods. Engage in regular physical activity combining strength and cardio. Maintain consistent sleep schedules. Manage stress through proven techniques like mindfulness or social connections. Avoid smoking. Limit alcohol intake. And most important: self-discipline and consistency.

The most harmful lifestyle habits include smoking, excessive alcohol intake, sleep deprivation, prolonged sitting/physical inactivity, high intake of ultra-processed foods, too much stress, and social isolation. They're all linked to cardiometabolic diseases, cancers, poor mental health, and early death.

The five commonly cited pillars are good nutrition, physical activity, sleep, stress management, and social connections. Some people also include avoiding harmful substances and preventive healthcare.

Health is now defined as a state of complete physical, mental, and social well-being and not just the absence of disease. It's the body's ability to adapt to physical, mental, and social challenges of life.

Fasting

Is "hara hachi bu" healthy?

An overview of hara hachi bu, the Japanese practice of eating to 80% fullness, highlighting its role in weight control, health and longevity.
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What happens to your body during fasting?

The hour-by-hour changes in metabolism, insulin, autophagy, and brain function: understand the body’s response to periods without food.
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Heart Health

Health risk of ultra processed foods

An overview of ultra-processed foods and health. In this article we'll look at the links to obesity, heart disease, and other health outcomes.
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Health benefits of olive oil

An overview of olive oil as a superfood, highlighting cardiovascular and metabolic benefits, recommended daily intake, and practical tips for including extra virgin olive oil in your diet.
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Does Exercise Lower Blood Pressure?

Research shows that regular exercise can lower blood pressure, with effects comparable to many blood pressure medications — and the benefits may be even stronger in some cases.
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