Deep insights. Simply put
Carefully curated. Deeply researched. Free of ads and shackles.
There are brilliant content producers with the finger on the pulse. So we won’t regurgitate the news just to keep up with the crowd, except if the news needs an urgent second opinion. And this is not a rarity. We take our time to see through commercial biases, and noodle on the nuances behind the headlines. Always in an easily digestible form. An individual human may be pear-shaped but is never bell-shaped - meaning, statistical evidence for whole populations may not fit well with you if you’re an edge case or working in extremes. Like many of our patients. While on the programme or alumni membership we’ll take the topics you ask us about and tailor what it means to those like you. And while we use AI tools to help us search and type faster, rest assured, we don’t rely on anyone except the experts.
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We geek out on:-
Preventive & therapeutic medicine
Leadership & relationships
Health-span research
Human Performance Science
Nutrition and 'Notrition' (fasting) and Nootrition (cognitive enhancement)
Sleep, Jetlag and circadian biology
Fitness & Physique
All things Psyche...
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Salt, Sweat, and Smart Hydration
Staying hydrated sounds simple, until you try to perform at your best in real-world heat. Too little fluid and you overheat; too much and you dilute your body’s chemistry. The truth is, hydration isn’t just about water - it’s about timing, composition, and context. This week Dr Andrew breaks down the science behind fluid balance, salt, and performance, cutting through the marketing noise with clear, evidence-based strategies that work in the lab and on the trail.
Kicking-ass into your 90s…optimising for future muscle function
Optimal muscle function is one of the most critical components of enabling individuals to be “kicking-ass into their 9th decade”, as my friend and colleague Dr Jack Kreindler would say. By midlife, we start to lose muscle mass (around 3–5% per decade after age 30 on average), but the good news is that proper exercise and nutrition can significantly slow or even reverse this trend.
Longevity, Legacy, and the Pursuit of a Meaningful life
This week, Dr Jack reflects on the intersection of longevity, legacy, and the pursuit of a meaningful life. Exploring the difference between the statistically improbable quest for immortality and the certain, everyday opportunities for connection and impact, he believes that true flourishing comes not from obsessing over a perfect, long life, but from embracing the messy, beautiful, and sometimes unpredictable moments that truly matter.
Creatine for female health: Don’t fall into the trap of thinking it’s just for elite athletes
Once seen as a supplement exclusively for male bodybuilders, creatine is so much more than a tool for athletic performance. The latest research is revealing its powerful benefits for a much broader audience, especially women. From boosting brain health and mood to strengthening bones and muscles, creatine offers a wide range of benefits that can support a healthy, high-performing life. Dr Ran Crooke looks at the science behind creatine and explores why it's a game-changer for women at every stage of life.
What is suPAR? An Emerging Biomarker in the Longevity Landscape
In health, leadership and performance it isn’t just about sprints of effort, it’s about how well you recover, adapt, and sustain momentum over years of pressure. Most blood tests only show quick snapshots of your health, missing the slow build-up of stress and wear that really drives performance over time. SuPAR is a repurposed biomarker that acts more like a dashboard for your resilience, capturing the long arc of inflammation and recovery.
This week, Dr Andrew discusses what suPAR is and how it could reshape the way we track health and performance.
The NAD+ Puzzle: Why Lifestyle Still Trumps Supplements
The longevity industry is mesmerised with NAD+. We see IV drips and expensive supplements everywhere.
But what if the key to cellular energy, resilience, and peak performance isn't in a bottle, but in your daily habits?
This week, Dr Andrew breaks down the science of NAD+ and reveals why lifestyle surpasses supplements every time.
Autonomic Balance: A Mediterranean Prescription for a Healthier Heart
Feeling that post-holiday slump? You're not alone.
As the pace of work accelerates again, the calm you found on holiday can feel like a distant memory. But what if that feeling wasn't just a mood, but a measurable state of your nervous system?
Dr Andrew explores the science behind autonomic balance, revealing how simple lifestyle shifts - inspired by the world's longest-living communities - can help you hardwire resilience and peak performance into your daily life, long after the suitcase is unpacked.
Beyond Optimisation: How Extreme Environments Build Ultimate Resilience
For a generation of trailblazers optimised to the minute, tracking every biomarker from glucose to HRV, a question emerges: what happens when the data runs out? While optimising physiology is crucial, the unquantifiable resilience needed to navigate true uncertainty is forged, not measured. For this, we must look beyond the dashboard and into the extremes of nature.
The Solution that Triples Problem-Solving Ability
New evidence shows that naps, particularly those including N2-stage sleep, can sharpen reaction time, strengthen memory, and make leaders up to three times more likely to generate creative breakthroughs [PMID: 40569931]. For those under constant cognitive load, naps are best understood as a deliberate performance tool rather than an indulgence.
Sauna? Ice bath? Both? What the science tells us about these recovery and health enhancing strategies.
In all walks of elite athletes, hot and cold therapy is a core recovery tool for sustaining performance under pressure. But how much of that science translates into benefits for those in other high-performance environments? The application of sports science to those individuals in these critical roles is a foundation of our approach at WellFounded. Recovery strategies that help you train hard, travel the next day, and perform at your best are valuable, but knowing how to time them to avoid blunting the gains from hours of resistance work is just as critical. Below is a brief primer on some of the core, more robust findings from recent studies looking into these strategies.
Sleep Quality Over Time Predicts Heart Risk:
A new 7-year prospective study, with 55,335 person-years of follow-up, has found that adults who had consistently poor sleep duration or quality had up to a 55% higher risk of developing cardiovascular disease (CVD) - heart attacks or strokes - even after adjusting for confounders like physical activity, BMI, and comorbid conditions (PMID: 40186318).
It’s easy for bad habits to creep in around work; eating late, after we get home from work and put the children to bed, going back to do just a little more work after, which then turns into a few hours. Insights into both duration and quality of sleep gives us an additional vital sign that evolves with stress, ageing, and workload.
How Safe Are IV Drips? New Study Reveals Microplastic Exposure from Infusion Products
Intravenous (IV) therapy is a cornerstone of modern medicine, and also a growing wellness trend. But a new study raises an urgent question for clinicians and patients alike: could we be unknowingly introducing microplastics directly into the bloodstream?
Tapping the Vagus Nerve: Could a Gentle Electrical Pulse Fine-Tune Performance, Mood and Recovery?
Why is the vagus nerve getting so much attention?
From challenging work situations to Strava leader-boards, people are evermore aware of ways to monitor their life-load and recover faster afterwards. At the centre of this sits the vagus nerve. Roughly 80% of its fibres carry information up to the brain, providing live “telemetry” on the body’s parasympathetic balance. Surgeons have long implanted electrodes around the cervical vagus to treat epilepsy and depression. Now pocket-sized gadgets promise to reach the same pathway through the skin of the outer ear or neck to stimulate the vagus nerve (transcutaneous VNS, or tVNS).
Better Bone Health: New evidence suggests two proven interventions work best together
For our patients, we encourage horizon planning. Osteoporosis risk jumps after menopause, when declining oestrogen accelerates bone mineral loss. The risk of neglecting skeletal health is high if you want to be skiing down mountains into your 80s!
A new systematic review suggests a smarter, combined approach to preserving bone strength could deliver real-world gains with relatively modest commitments.
Can a ‘Muscle-Building’ Antibody Transform Weight Loss? The Promise, and Limits, of Bimagrumab in the Age of GLP-1s
What if there was a medication that could help you lose fat while actually gaining muscle?
Some drugs are promising just that but is this a reality?
The Gut-Brain Conversation: Could Your Microbiome Shape Brain Health?
Your gut hosts trillions of microbes. It also hosts its own nervous system, hormone-secreting cells, and immune regulators. And according to a growing body of research, including a fascinating new paper in Nature, these systems don’t just talk to your brain - they may shape its future.
In this article, Dr. Robin Brown explores what this means for brain health, inflammation, and the future of performance.
Another day, another clock…
For years, the holy grail of longevity science has been a reliable way to track how fast we’re aging - biologically, not just chronologically. Enter the rise of biological age clocks: complex algorithms that promise to estimate your true physiological age using everything from blood biomarkers to cognitive tests.
But how useful are these clocks in practice? And do they actually tell us anything actionable?
Dr. Robin Brown examines the promise, pitfalls, and future of biological aging metrics. For founders, executives, and investors navigating both high performance and long-term health, this is a clear-eyed look at what’s signal, what’s noise, and what’s still to come.
Beyond the NMN Hype: Rethinking the NAD⁺ Approach for Longevity
“Just take NMN” might be the new “sleep when you're dead.”
In the longevity world, NAD⁺ is everywhere. Individuals are taking NR or NMN like it’s a hack to a healthier, longer life. But here’s the catch: the science now tells us that NAD⁺ decline is far more complex than a simple deficiency. And worse, if we treat it like a vitamin gap to be filled, we might actually be feeding the very processes we’re trying to fight.
The excitement around NAD⁺ is real. The strategy? Often not so much.
Mitigating the cardiovascular risk of stress and depression
Do you worry about the long term consequences of sustained stress or depression on your health
Is it possible to mitigate the known risk of heart attacks due to chronic stress or depression 💔?
This could be highly relevant for many entrepreneurs and founders:
👉93% of founders in our analysis reported having felt overwhelmed with pressure or stress from responsibilities, circumstances or relationships 🤯
👉55% of founders were in the lowest quartile for cardiorespiratory fitness
Microplastics and Nanoplastics in Atheroma and Cardiovascular Events
In a recent publication in The New England Journal of Medicine, researchers have established a worrisome connection between the presence of microplastics and nanoplastics (MNPs) in atherosclerotic plaques and an increased risk of cardiovascular incidents. Highlighting MNPs as both enduring environmental contaminants and significant health risks, this study underscores the critical need for managing our exposure to these particles.
In this article Dr Andrew delves into the recent findings, providing insights on practical measures to minimize exposure and mitigate the health impacts of MNPs. Steering clear of alarmism, he advocates for a balanced, integrated approach that combines reducing MNP exposure with broader cardiovascular health strategies, including lifestyle changes and preventive healthcare.