The Science of Better Living. Upgrade your Healthspan. Longevity for High Performance.
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Heart disease = No. 1 cause of death on Earth.
Smoking, high blood pressure, bad sleep, and high cholesterol damage your heart for years.
Here are science-backed methods to protect your heart:
1. Don't go pee at 3 AM
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4. That's why sitting still for hours feels terrible.
When you're moving:
Calf contracts → veins compress → blood moves upward.
When you're completely sedentary, that muscular pumping action decreases.
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3. Your calves also act like a "second heart."
Every time your calf contracts, it squeezes veins in your lower legs.
This helps push blood upward toward your heart.
That's especially important because blood in your legs is fighting gravity all day.
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Your calf contains a muscle called the soleus.
REresearchers at the University of Houston discovered something remarkable about it.
When activated in a specific way, the soleus can use glucose and fat for fuel for HOURS.
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4. That's why sitting still for hours feels terrible.
When you're moving:
Calf contracts → veins compress → blood moves upward.
When you're completely sedentary, that muscular pumping action decreases.
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3. Your calves also act like a "second heart."
Every time your calf contracts, it squeezes veins in your lower legs.
This helps push blood upward toward your heart.
That's especially important because blood in your legs is fighting gravity all day.
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Your calf contains a muscle called the soleus.
REresearchers at the University of Houston discovered something remarkable about it.
When activated in a specific way, the soleus can use glucose and fat for fuel for HOURS.
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One study gave athletes magnesium for 4 weeks.
Their FREE and TOTAL testosterone increased.
The effect was even greater when magnesium was combined with exercise.
In older men, higher magnesium was associated with higher testosterone.
And it only gets better...
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Magnesium is involved in hundreds of reactions inside your body.
Energy production.
Muscle contraction.
Nerve function.
Brain function.
Blood sugar.
Sleep.
And yes — even testosterone production.
But there’s a problem..
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4. Why exactly 40 seconds?
Under 30 = muscle reverts to tension
Over 50 = Brain recalibrate to lower tension
30-45 seconds is when receptors set the baseline.
Most stretch fail because people don’t hold enough for neurological reset.
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3. The tongue connects to the hyoid bone, which anchors your primary neck tension muscles.
Full extension decompresses the vagus nerve pathway.
University of Pittsburg had a study claiming 40 sec of tongue extension increase vagus tone 2X vs 20 min of full meditation.
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2. We tried it anyway.
Two weeks later, with no medication changes...
Her cortisol dropped from 23 µg/dL to 14 µg/dL.
That got our attention.
Here's what's happening..
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5. Salt your evening meal.
Sodium supports adrenal function. Low sodium at night means your adrenals are working harder to maintain blood pressure while you sleep.
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3. Stop undereating during the day.
If total daily calories are too low, liver glycogen depletes by midnight regardless of what you eat before bed. Your body needs enough total fuel to make it through 8 hours without triggering an emergency response
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2. Eat before bed.
This is the single most important fix. A meal with protein, fat, and starch 1-2 hours before sleep.
Sustains liver glycogen through the night so blood sugar doesn't crash. Rice + eggs + glass of milk. Potatoes + butter + meat.
Something substantial. Not a handful of almonds
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STRESS burns through magnesium faster than almost any other mineral.
Every cortisol spike and night of bad sleep costs you magnesium.
Also, nn-EMFs (Non-native electromagnetic fields) from your phone, your Wi-Fi, your laptop.
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Magnesium helps your body utilize vitamin D AND regulate calcium at the same time.
Your liver and kidneys need it to convert D3 into its active hormonal form.
Without it, calcium goes where it shouldn't - your arteries, your soft tissue, your joints.
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Magnesium enhances GABA, the neurotransmitter that shuts your brain down at night.
It also blocks NMDA receptors - the glutamate pathway that drives anxiety, overthinking, and the 3 AM wakeup.
Most people feel the difference in sleep quality within days.
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A 4-week study in athletes using ~10mg/kg/day showed increases in both TOTAL and FREE testosterone
In older men, higher magnesium was associated with higher testosterone.
And it only gets better...
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MAGNESIUM is involved in over 3,700 enzymatic reactions in your body.
Your muscles, your brain, your hormones, your sleep, your insulin - all of it runs on a mineral that most of you are chronically deficient in.
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4. Magnesium
Low nighttime cortisol helps you fall asleep AND stay asleep.
And when Steven asked Huberman which supplements he'd keep for life, his first recommendation for someone struggling with sleep:
Magnesium bisglycinate.
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Andrew Huberman told Steven Bartlett:
“Waste gets rinsed from the brain at night. One bad night and fluid sits under the eyes. That puff is lymph, cortisol, and junk that never left.”
He shared 6 ways to improve your sleep:
1. Sleeping on your side
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4. Why exactly 40 seconds?
Under 30 = muscle reverts to tension
Over 50 = Brain recalibrate to lower tension
30-45 seconds is when receptors set the baseline.
Most stretch fail because people don’t hold enough for neurological reset.
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3. The tongue connects to the hyoid bone, which anchors your primary neck tension muscles.
Full extension decompresses the vagus nerve pathway.
University of Pittsburg had a study claiming 40 sec of tongue extension increase vagus tone 2X vs 20 min of full meditation.
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2,357
2. We tried it anyway.
Two weeks later, with no medication changes...
Her cortisol dropped from 23 µg/dL to 14 µg/dL.
That got our attention.
Here's what's happening..
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5. Salt your evening meal.
Sodium supports adrenal function. Low sodium at night means your adrenals are working harder to maintain blood pressure while you sleep.
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3. Stop undereating during the day.
If total daily calories are too low, liver glycogen depletes by midnight regardless of what you eat before bed. Your body needs enough total fuel to make it through 8 hours without triggering an emergency response
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2. Eat before bed.
This is the single most important fix. A meal with protein, fat, and starch 1-2 hours before sleep.
Sustains liver glycogen through the night so blood sugar doesn't crash. Rice + eggs + glass of milk. Potatoes + butter + meat.
Something substantial. Not a handful of almonds
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2. Omega 3’s
Fish oil is brain and heart insurance.
EPA + DHA lower inflammation, improve blood flow, support memory, and protect against heart disease.
Most older adults don’t get enough through diet and when paired with the next supplement has been shown to reduce biological aging.
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1. Creatine
Creatine isn’t just for gym bros, it’s for longevity.
It helps preserve muscle and strength, which decline 3–8% every decade after 30.
It also boosts brain energy and may protect against depression and cognitive decline.
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4 supplements I'm getting my aging parents to take:
1. Creatine. You should take it, your friends should take it, your parents should take it. 5g a day, forever. No loading phase needed.
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5. Salt your evening meal.
Sodium supports adrenal function. Low sodium at night means your adrenals are working harder to maintain blood pressure while you sleep.
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4. Nitric oxide (NO) is a gas your body makes to signal blood vessels to open.
It powers blood flow, oxygen delivery, and cellular repair.
But you start losing it at 30, and by 70, your NO are down 75%.
Losing the ability to repair leads directly to aging and chronic diseases.
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3. Stop undereating during the day.
If total daily calories are too low, liver glycogen depletes by midnight regardless of what you eat before bed. Your body needs enough total fuel to make it through 8 hours without triggering an emergency response
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2. Eat before bed.
This is the single most important fix. A meal with protein, fat, and starch 1-2 hours before sleep.
Sustains liver glycogen through the night so blood sugar doesn't crash. Rice + eggs + glass of milk. Potatoes + butter + meat.
Something substantial. Not a handful of almonds
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Most Americans are also deficient in vitamin D.
Low D3 quietly ruins your mood, weakens your immunity, increases inflammation, and raises cardiovascular risk.
Isee suboptimal levels constantly in my heart patients.
Target blood levels of 50-80 ng/mL — not the bare minimum of 30 most doctors accept.
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Magnesium calms the nervous system and improves sleep quality.
The glycinate form is highly absorbable and gentle on the stomach. 300-400mg before bed.
It's the supplement patients thank me for most because they finally wake up feeling recovered instead of drained.
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Up to 75% of Americans are low in magnesium. Most have no idea.
If you're stressed, sleeping poorly, cramping at night, your blood pressure runs high, or you feel wired but exhausted — this is probably why.
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4. Magnesium
Low nighttime cortisol helps you fall asleep AND stay asleep.
And when Steven asked Huberman which supplements he'd keep for life, his first recommendation for someone struggling with sleep:
Magnesium bisglycinate.
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Andrew Huberman told Steven Bartlett:
“Waste gets rinsed from the brain at night. One bad night and fluid sits under the eyes. That puff is lymph, cortisol and junk that never left.”
He shared 6 ways to improve your sleep:
1. Side sleep is how the brain takes the trash out.
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8. Huberman hack: Get afternoon sunlight.
Huberman says to get daylight again in the last third of your day.
It helps makes your system more resistant to bright light later at night (like phone, tv).
You’re earning a secret buffer to blue light.
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6. Sleep and Magnesium
Low nighttime cortisol helps you fall asleep AND stay asleep.
And when Steven asked Huberman which supplements he'd keep for life, his first recommendation for someone struggling with sleep:
Magnesium bisglycinate.
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3. Get daylight in your eyes.
Huberman says daylight within the first hour helps drive the cortisol peak higher.
This matters because:
Higher AM cortisol → Lower PM cortisol.
If there's no sunlight, he mentions ~10,000 lux artificial light.
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2. Hydrate immediately after waking.
Huberman starts with 16–32 oz of water.
He says hydration helps boost the morning cortisol response and wake up the brain.
Wake → bathroom → water.
Then get outside.
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Andrew Huberman just revealed something about cortisol that most people get completely wrong.
Trying to LOWER your cortisol actually make things worse.
Here's how he optimizes cortisol:
1. Make cortisol HIGH in the morning.
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5. Sudden, intense sugar or salt cravings
Cortisol raises blood sugar to prepare for “danger”.
When no real threat exists but levels stay high, your body demands quick energy and sodium.
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3. Tired all day, wired at night
Healthy cortisol rises in the morning and falls at night.
Chronic stress flips the curve: you drag through the day and can’t shut your brain off when you finally lie down.
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That little flutter under your eye isn’t “just stress.”
It’s usually a mix of high cortisol + low magnesium + poor deep sleep.
Fix the root and the twitch disappears.
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Watch the full podcast here (absolutely amazing:
piped.video/ujRwf1HdNjk?si=b0eX…
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