Aaron Cuha
What this site is actually teaching you
Most longevity content sells you a molecule. This teaches an order of operations, because the order is what decides whether anything else works. I went from 255 pounds to 175 with 14 percent body fat and 0.53 pounds of visceral fat, and I have the scans on both ends of it. The compounds were the last thing that mattered, not the first. Everything below is what I would tell you in the order I would tell you, with the evidence beside it and the places I am ahead of the evidence marked as such.
This page is opinion, and it is signed. Everything it claims links to the pages where the evidence is laid out, including the trials that went against it. Each lesson ends by naming where I am ahead of what has actually been measured, because a position that cannot do that is marketing.
- 01
Muscle is the number one thing that decides how your second half goes.
Why
Take every benefit of being strong and every harm of being weak and fragile, and the list is not close. Strength predicts death better than blood pressure does. Muscle is where you dispose of glucose, so losing it is how you become diabetic. Strength holds bone, bone survives a fall, and 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 vanity and cardio as health. It is backwards. You can be thin and weak and in more trouble than someone heavier who can carry their own groceries at eighty.
Where this goes beyond the evidence
Nobody has randomised people to get stronger and counted deaths, and the authors of the largest grip strength study say so themselves. Strong people live longer is measured. Getting stronger makes you live longer is inference. I believe the inference 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 input that both builds the muscle from lesson one and keeps you full enough to stay in a deficit. Nearly everyone who tells me a diet failed was underfed on protein and blaming willpower.
What most people get wrong
Aiming at your current weight, or at the recommended daily allowance, which was set as the floor to avoid deficiency and not as the target for someone trying to hold 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 enough to follow and lands in the right region. It is not a number a trial established. The trials support intakes well above the RDA for preserving lean mass in a deficit; they do not single out this figure.
- 03
If you are on a GLP-1, the drug is not your problem. Not eating is.
Why
These drugs work, and that is not the argument. The appetite suppression is so complete that people simply stop eating, and then they lose muscle and their hair falls out and they blame the medication. 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 outcome. The scale does not tell you what you lost. Get a scan, not a number.
Where this goes beyond the evidence
No randomised trial has tested a high-protein and resistance-training programme against usual care in people on these drugs with body composition as the endpoint. The body composition substudies and the wider training literature both point this way. It is the right bet, not a proven protocol.
- 04
Stop taking supplements because you are a person. Take them because a number is out of range.
Why
If you cannot name the marker a bottle is moving, you are not on a stack, you are on a guess that happens to live in a bottle. Get the panel, fix what is broken, retest in ninety days, and drop anything that did not move the number it was chosen for. My own panel is why I take what I take, and it is also why I take no iron at all: my ferritin is 435.
What most people get wrong
The cupboard. Twenty bottles, no baseline, no retest, and no way to tell a working supplement from an expensive habit. It is also how people hurt themselves, because the default multivitamin contains iron and plenty of people should not be taking any.
Where this goes beyond the evidence
Test-then-treat is a policy, not a finding. Nobody has randomised people to marker-guided supplementation against a multivitamin and counted what happened. What I can show you is that the alternative, giving nutrients to people who are not short of them, is the design that has been tested most and worked least.
- 05
Measure the thing you are trying to change, or you are guessing.
Why
Bloodwork before you buy anything. A scan instead of a scale. A retest at ninety days with a rule for stopping. I have before and after scans and that is the only reason I can tell you what actually happened to me rather than 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 automatically make you healthier, and there is a real failure mode where tracking becomes the hobby instead of the training. Markers are for deciding, not for collecting.
- 06
Compounds come last, and most of them have less behind them than you were told.
Why
This site documents 318 of them because somebody should, not because you need them. The honest finding across the whole catalogue is that the evidence is thinner than the marketing almost everywhere, plenty of things were tested properly and did nothing, and a few were tested and made things worse. Read what was measured before you buy anything.
What most people get wrong
Starting here. People arrive wanting to know which peptide to take when they are underslept, underfed on protein, not lifting and have never had a blood panel. No molecule fixes that order.
Where this goes beyond the evidence
I am more sceptical here than most of this industry and less sceptical than a strict reading of the evidence would justify. I run several of these compounds myself. That is a choice made on mechanism and personal measurement, not on trial data, and I am not going to pretend otherwise.
What I will not do
These matter as much as the lessons, because they are the reason the negative results on this site are believable. There is no revenue attached to any answer here.
Nothing here is for sale.
No affiliate links, no discount codes, no sponsors, no vendor recommendations, no supplement line. Every site claims some version of this. The harder test is whether the pages tell you what went against them, and these do: failed trials, retractions and the places my own position exceeds the evidence are all on the record.
No grades, no rankings, no verdicts from the site.
The honest answer to which option is best depends on facts about you that a web page does not have. A score would hide that. When a randomised trial compared two things head to head, that result gets reported, because a trial result is evidence and 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 and not a doctor, no clinical credential is claimed for me anywhere on this site, and the decision about what goes in your body belongs to you and whoever prescribes for you.
When I am wrong, the correction stays visible.
I held that CoQ10 was close to universally worth taking. Shown that the strong evidence is in heart failure and that the common reason people take it has been tested seven times and pooled to nothing, I dropped it. That reversal is recorded on the page rather than quietly edited out, because a site that cannot correct itself in public is not worth reading.
None of this needs a prescription, a purchase or a protocol. 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 the blood panel. The other 318 pages will still be here when those are handled.
Questions people ask about this
- What does this site actually teach?
- An order of operations rather than 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, and treat compounds as the last thing rather than the first. The order is what decides whether anything else works.
- Is this medical advice?
- No. The owner is a coach and not a doctor, and no clinical credential is claimed for him anywhere on this site. There are no doses and no protocols to copy here. The calculator converts an amount you were already given and never suggests one.
- Why should I trust a site about peptides and supplements?
- Because nothing on it is for sale. No affiliate links, no discount codes, no sponsors and no supplement line, which is the only arrangement under which a failed trial is as publishable as a successful one. The pages carry the retractions, the missed endpoints, and the places the owner's own position runs past the evidence.
- Where should a beginner start?
- Lessons one, two and five: get strong, eat the protein, get a blood panel. They are free, they need no prescription, and they are most of the result. The compound catalogue will still be there afterwards.