There Is No Excuse For Not Walking
Marci makes the case for walking as the most underrated form of exercise. She cites Lancet studies showing that 7,000–10,000 daily steps significantly cut the risk of mortality, cancer, dementia, and falls, while also explaining how walking stimulates the lymphatic system to support detoxification. She contrasts this with high-intensity cardio, which can raise cortisol and disrupt hormones, especially in women, and urges readers to take a daily 20-minute walk, phone-free, to support both physical and mental health.
Does Alcohol Affect Sleep? You Know it Does.
Marci tracks her own sleep data over two weeks to see how alcohol affects it. Nights with drinks consistently led to worse sleep scores, less deep sleep, and fewer REM cycles, with the effect possibly stronger in women than men.
Is Biohacking Really Bullshit
A candid look at trendy biohacking practices — cold plunging, saunas, CGMs, fasting, and peptides. It breaks down what each actually does, who benefits (noting key differences for women), and why none replace the free basics: sleep, movement, nutrition, and connection.
The Less You Do, The More You Do
The current longevity culture is expensive, time-consuming, and ineffective. This blog argues for a counterculture approach: stop over-training and ditch the data. True longevity comes from small, simple, daily habits, like the HI:LO Training, which ensure compliance, prevent injury, and let you live the life you’ve built for a long time.
HI:LO – Fo Sho
Stop overtraining! Prolonged cardio (over 18 minutes) leads to injury and stress, while short, intense work builds up your body. Adopt the HI:LO training model for longevity. HI (High Intensity) involves brief strength/speed intervals to optimize hormones. LO (Low Intensity) is essential for recovery and resilience. Limit FUN activities, which are often high-impact, and use HI:LO training to maintain them long-term. Train smart, not long, for a better life.
Cardio Makes You Fat
Prolonged cardio (over 18 minutes) is counterproductive, often leading to weight gain, elevated cortisol, and joint injury, defying the “calories in – calories out” myth. The article argues against continuous, high-intensity endurance work, advocating instead for short, effective interval training or slow, easy activities like walking to support body composition and hormone health.
WTF is With Weight Vests
Not everyone should use a weight vest. While they can boost bone density and burn calories, use should be restricted to low-impact walking for petite, small-boned, or underweight individuals. If you carry over 15 extra pounds, or have certain back/nerve conditions, you should avoid them. Start slowly, never exceed 10 lbs, and never use them for impact exercise.
Women’s Health: HRT and Supplements
Hormone Replacement Therapy & Essential Supplements for Women’s Health: A Comprehensive Guide to Navigating Peri-menopause and Menopause. Discover the key questions to ask your doctor, understand hormone markers like FSH and LDL, and learn about the benefits of Vitamin D, Magnesium, and Ashwagandha for managing symptoms and supporting long-term vitality through evidence-based personal insights and expert references.
Don’t You Know That You’re Toxic
Exposure to toxic ingredients in everyday personal care products and household cleaners can disrupt your endocrine system and overall health. This guide identifies the biggest offenders like SLS, parabens, and Oxybenzone that you must immediately remove. Adopt a clean beauty approach by replacing them with safer alternatives. Discover a curated list of trusted, non-toxic brands and retailers like The Detox Market and Credo. Prioritize your health by cleaning out these chemicals today.
Birth of the Longevity Anarchist
Reject extreme Biohacking and join the Longevity Anarchist counterculture. For clients over 40, we champion simple, practical habits to build resilience and durability. Stop obsessing over data and expensive supplements. Instead, focus on safe training, eating well, quality sleep, and deep social connections. Our goal is to ensure you live well, not just long.