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Apple cider vinegar has small but reproducible effects on post-meal glucose in some trials. A look at the size of the effect, who responds, the safety considerations, and whether it's worth the practice.

Berberine has real evidence for lowering blood glucose and lipids. The 'natural metformin' framing is overstated. What the human RCTs report, the GI tolerance issues, and the UK regulatory framing.

Cold exposure is widely claimed to 'boost immunity'. What the controlled research actually shows on respiratory infections, immune markers, and the gap between mechanistic biology and clinical outcomes.

Cold plunges, ice baths, and cold showers — what the controlled human research shows on recovery, mood, brown adipose tissue, and where popular claims outrun the data.

Hot/cold alternation has a long history in sports medicine. What the controlled trials show about recovery, circulation, and the question of whether it's better than either alone.

Combining heat and cold exposure — sequence, duration, and what gets tracked in the small but growing research base. Plus a careful note on cardiovascular load.

Breathing + cold + mindset — the three pillars of the Wim Hof Method. What the controlled studies actually replicate, what gets overstated, and the real safety considerations.

Mobility work is a large industry built on a thinner evidence base than people realise. What stretching, mobility drills, and yoga actually do — and what the research doesn't support.

Autophagy gets cited as the headline benefit of fasting. Most of the supporting evidence is in cells and animals — here's what's been measured in humans and the size of the gap.

Some women report menstrual disruption with sustained fasting; some studies report no differential effect. The literature is smaller and more nuanced than confident claims on either side.

OMAD compresses all daily eating into a single meal. The behavioural simplicity is real; the controlled trial evidence is much thinner than 16:8 or 5:2, and the safety considerations are larger.

What happens biologically in fasts beyond 72 hours, the real safety considerations including refeeding syndrome, and why most of the longevity claims for multi-day fasts run far ahead of the human evidence.

How to break a fast longer than 24 hours without GI distress, plus a brief note on refeeding syndrome — a rare but serious risk after prolonged fasts.

Wearable light therapy glasses promise circadian benefits in a portable form. Smaller evidence base than 10,000-lux SAD lamps, and the practical effectiveness depends on usage. What the published research shows.

Red and near-infrared light devices are sold for everything from skin to thyroid to muscle recovery. Which of those claims have human evidence, which don't, and what to think about devices.

Epigenetic clocks claim to measure 'biological age' from DNA methylation patterns. The research is real; the consumer products have validation issues and the actionability is much smaller than the marketing implies.

Metformin is a first-line diabetes medicine that has been proposed as a healthspan-extending intervention in non-diabetics. The hypothesis is plausible; the human evidence is much more limited than the headlines suggest.

Nicotinamide riboside and nicotinamide mononucleotide are widely marketed as longevity supplements. The cell biology is real; the human clinical evidence is much thinner than the marketing suggests.

Peter Attia's framework from 'Outlive' organises longevity around exercise, nutrition, sleep, and emotional health. A look at what's evidence-based, what's extrapolation, and what the framing adds.

Rapamycin is the most-discussed mTOR inhibitor in the longevity space. It's a prescription-only medicine in the UK with a serious side-effect profile. Here's what the published research says — without dosing guidance.

Senolytics target senescent 'zombie' cells implicated in ageing. The mouse data is striking; the human trials are small, early, and the marketing dramatically outpaces the evidence.

Spermidine is a naturally occurring polyamine sold as a longevity supplement on autophagy-related claims. A look at the food sources, the human evidence, and what gets oversold.

Bacopa is one of the few nootropics with replicated RCT evidence for memory in older adults. The effect builds over 12 weeks, not days. What the trials show, the standardisation issue, and what to expect.

L-tyrosine is the precursor to dopamine and noradrenaline. Real trial evidence for performance under acute stress; thinner evidence for general cognitive benefit. What's replicated and what isn't.

Lion's mane (Hericium erinaceus) has interesting mouse data on nerve growth factor and cognition. The human evidence is much thinner. What's actually replicated, what's marketed, and what to expect.

Rhodiola is widely marketed as an adaptogen for stress and fatigue. A careful read of the published trials and what to expect from a 200–600 mg/day dose.

Infrared and traditional saunas heat the body differently. What that means for cardiovascular load, sweating, and whether the published research transfers between them.

Regular sauna use is associated with reduced respiratory infection rates in Finnish cohort data. What the trials and observational studies actually show on immunity, and where the claims overshoot.

Steam rooms and traditional saunas produce different physiological responses despite feeling similar. What the heat-and-humidity research shows, where the cardiovascular evidence transfers, and what each is good for.

Blue-blocking glasses, screen filters, and the claim that evening screens 'destroy melatonin' — what the controlled chronobiology research shows, and the effect sizes you should expect.

Magnesium glycinate is one of the most-recommended supplements for sleep online. The human evidence is thinner than the marketing — here's what's actually in the literature.

Mouth taping is a popular sleep optimisation claim — better sleep, nasal breathing, jaw shape. The published evidence is much smaller than the wellness market suggests, and the safety considerations are real.

Berberine has solid trial evidence for lipids and modest glucose effects. The supplement-aisle framing differs from the CGM page — here we look at it as a lipid-and-glucose tool, the interaction risks, and the UK regulatory status.

Collagen peptides are widely sold for skin, joints, and hair. The trial evidence is meaningfully smaller than the marketing implies — what's actually replicated, what isn't, and what to expect.

The probiotics market sells 'gut health' as a single category. The trial evidence is strain-specific and indication-specific — what's actually evidenced for diarrhoea, IBS, and antibiotic-associated diarrhoea, and what isn't.

Vitamin K2 is widely marketed as essential alongside vitamin D supplementation. The cardiovascular and bone-health evidence is interesting but smaller than the supplement-shop confidence implies.

What is Garmin Body Battery? Garmin's 5–100 energy-reserve score built from HRV, sleep, stress, and activity. The inputs are independently validated; the composite isn't. How to read it, device and subscription status, and how it compares to Whoop, Oura, and Apple's new Readiness score.

Smart scales using bioelectrical impedance (BIA) estimate body composition. Withings, Garmin, Eufy, and Omron are common UK options. What's accurate, what's noisy, and what to track.