What this site is actually teaching you
Most longevity content sells you a molecule. This teaches you what to do first, second and third, because the order decides whether anything else works. I went from 255 pounds at 37 percent body fat to 175 pounds at 13 percent, with 0.53 pounds of belly fat around my organs. I have the scans from both ends. The compounds were the last thing that mattered, not the first. Below is what I would tell you, in the order I would tell you. The evidence sits beside each point. Where I am ahead of the evidence, I say so.
This page is opinion, and it has my name on it. Everything it claims links to the pages that lay out the evidence, including the trials that went against it. Each lesson ends by naming where I go further than what has actually been measured. A view that cannot do that is just marketing.
- 01
Muscle is the number one thing that decides how your second half goes.
Why
Put every upside of being strong next to every downside of being weak and frail. It is not close. Strength predicts who dies better than blood pressure does. Muscle is where your body burns off blood sugar, so losing it is how you become diabetic. Strength holds up bone. Strong bone survives a fall. An old person who breaks a hip often does not recover. That is one chain, and every link has evidence under it.
What most people get wrong
People treat muscle as looks and cardio as health. It is backwards. You can be thin and weak and in more trouble than someone heavier who can still carry their own groceries at eighty.
Where this goes beyond the evidence
Nobody has made one group of people get stronger, left another group alone, and counted who died. The authors of the biggest grip strength study say so themselves. Strong people live longer: that was measured. Getting stronger makes you live longer: that is a guess built on it. I believe the guess, and you should know it is one.
- 02
One gram of protein per pound of your goal bodyweight. Every day. No exceptions.
Why
If your goal is 200 pounds and you are 230, you eat 200 grams of protein, not 230. Protein is the one thing that both builds the muscle from lesson one and keeps you full enough to keep eating less. Nearly everyone who tells me a diet failed was short on protein and blaming willpower.
What most people get wrong
Aiming at your current weight, or at the official daily amount (the RDA). The RDA was set as the least you need to avoid falling short. It was not set for someone trying to keep muscle while losing fat. Those are different questions, and the RDA answers the wrong one.
Where this goes beyond the evidence
One gram per pound of goal weight is a rule I use because it is simple to follow and lands in the right area. No study set that number. Studies back eating well above the RDA to keep muscle while you eat less. They do not point to this exact figure.
- 03
If you are on a GLP-1, the drug is not your problem. Not eating is.
Why
These drugs work. That is not the argument. They kill hunger so well that people just stop eating. Then they lose muscle, their hair falls out, and they blame the drug. You cannot eat 600 calories a day and keep your body. Eat the protein, lift the weights, and the drug does what you wanted it to do.
What most people get wrong
Treating weight loss as the goal. The scale does not tell you what you lost. Get a body scan, not a number.
Where this goes beyond the evidence
No study has put people on these drugs into a high-protein, weight-lifting plan, compared them with people doing their usual thing, and measured muscle and fat. The smaller muscle-and-fat checks inside the drug studies point this way. So does the wider research on training. It is the right bet, not a proven plan.
- 04
Stop taking supplements because you are a person. Take them because a number is out of range.
Why
If you cannot name the blood test number a bottle is changing, you are not on a stack. You are on a guess that happens to come in a bottle. Get the blood work, fix what is off, test again in ninety days, and drop anything that did not move the number it was picked for. My own blood work is why I take what I take. It is also why I take no iron at all: my ferritin (stored iron) is 435.
What most people get wrong
The cupboard. Twenty bottles, no starting blood test, no retest, and no way to tell a supplement that works from an expensive habit. It is also how people hurt themselves. The usual multivitamin has iron in it, and plenty of people should not take any.
Where this goes beyond the evidence
Test first, then treat, is my rule, not a study result. Nobody has compared people who take supplements based on blood tests with people on a plain multivitamin and counted what happened. What I can show you is this. Giving nutrients to people who are not short of them has been tested the most and worked the least.
- 05
Measure the thing you are trying to change, or you are guessing.
Why
Blood work before you buy anything. A body scan instead of a scale. A retest at ninety days, with a rule for stopping. I have before and after scans. That is the only reason I can tell you what actually happened to me, not just what I felt happened.
What most people get wrong
Changing six things at once, feeling better, and crediting the most expensive one. If you start eleven things in a week and something helps or something upsets your stomach, you will never know which thing it was.
Where this goes beyond the evidence
Measuring more does not make you healthier by itself. There is a real trap where tracking becomes the hobby instead of the training. Test numbers are for making decisions, not for collecting.
- 06
Compounds come last, and most of them have less behind them than you were told.
Why
This site covers 453 of them because somebody should, not because you need them. The honest finding across the whole site is this. The evidence is thinner than the ads almost everywhere. Plenty of things were tested properly and did nothing. A few were tested and made things worse. Read what was found in people before you buy anything.
What most people get wrong
Starting here. People show up asking which peptide to take. Meanwhile they are short on sleep, short on protein, not lifting, and have never had blood work done. No molecule fixes that order.
Where this goes beyond the evidence
I am more doubtful here than most of this industry, and less doubtful than a strict reading of the evidence would allow. I run several of these compounds myself. I chose them based on how they are thought to work and on my own test results, not on studies in people. I am not going to pretend otherwise.
What I will not do
These matter as much as the lessons. They are why you can believe the bad results on this site. No answer here earns anyone money.
We never charge for knowledge.
Every page is free and stays free. No seller has a say in what a page says. No discount codes of our own, no sponsors, no supplement line. Every site claims some version of this. The harder test is whether the pages tell you what went against them. These do. Failed studies, pulled papers, and the places where my own view goes past the evidence are all on the record.
Every grade shows its working, and none of them is a verdict.
Each compound gets one word for how much it has been tested in people. A published rule works it out from finished studies and how many people were in them. The math is printed next to it, so you can check it against the studies on the same page. It is not a rating of whether something works. Nobody can patent some molecules, so nobody pays for studies in people. Their record is thin for that reason, not because they failed. That is why what users report is counted on its own and never added in. Compounds are not ranked against each other, and nothing is called best. That depends on facts about you that a web page does not have. When a study tested two things side by side, that result gets reported. A study result is evidence. A ranking is an opinion.
No doses, and no protocols to copy.
The calculator converts an amount you were already given. It never suggests one. I am a coach, not a doctor. No medical credential is claimed for me anywhere on this site. What goes in your body is up to you and whoever prescribes for you.
When I am wrong, the correction stays visible.
I used to think CoQ10 was worth taking for nearly everyone. Then I was shown two things. The strong evidence is in heart failure. And the most common reason people take it was tested seven times, and when those studies were pooled, it did nothing. So I dropped it. That change is recorded on the page, not quietly edited out. A site that cannot correct itself in public is not worth reading.
None of this needs a prescription, a purchase or a plan to copy. Lessons one, two and five are free, and they are most of the result. If you only ever do three things here, eat the protein, get strong, and get your blood work done. The other 453 pages will still be here when those are handled.
The months behind that order are a timeline you can open. One body. Not a protocol to copy.
Questions people ask about this
- What does this site actually teach?
- An order of steps, not a product. Get strong. Eat one gram of protein per pound of goal bodyweight. Measure what you are trying to change. Tie any supplement to a blood marker that is out of range. Treat compounds as the last thing, not the first. The order decides whether anything else works.
- Is this medical advice?
- No. The owner is a coach, not a doctor, and this site never claims a medical degree for him. There are no doses and no plans to copy here. The calculator converts an amount you were already given. It never suggests one.
- Why should I trust a site about peptides and supplements?
- Because the knowledge is always free, and no seller has a say in any page. Sellers are ranked by their lab certificate before price. A failed trial gets published just like a successful one. The pages show the studies that were pulled, the trials that missed their main goal, and the places where the owner's own view goes further than the evidence.
- Where should a beginner start?
- Lessons one, two and five: get strong, eat the protein, get a blood test. They are free, they need no prescription, and they are most of the result. The compound catalogue will still be there afterwards.