Guides
Evidence-grounded longevity guides from Hillary Lin, MD — practical decision rules for labs, exercise, sleep, supplements, medications, and prevention.
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May 13, 2026
GLP-1 Drugs Beyond Weight Loss: The Longevity Evidence
Something unexpected happened when researchers started tracking what else Ozempic was doing. Beyond blood sugar, beyond weight — heart attacks down 20%, kidney disease progression cut by 24%, the first medication ever approved for sleep apnea, alcohol cravings quietly disappearing. This is the honest clinical picture of what GLP-1 drugs actually do, what failed, what's coming, and who should genuinely consider them.
Testing / May 8, 2026
Do I need a coronary calcium scan?
CAC is useful when it changes a decision: usually whether to start or intensify prevention. It is not a universal screening badge, and it can miss soft plaque.
Supplements / May 7, 2026
Does magnesium help sleep?
Magnesium may help some people sleep, especially if intake is low, constipation is part of the picture, or muscle tension is keeping them wired. It is not a universal insomnia treatment.
Exercise / May 7, 2026
Does pickleball count as longevity exercise?
Pickleball counts if it raises your weekly activity, challenges coordination, and keeps you consistent. It is not a full replacement for strength training or dedicated aerobic conditioning.
Nutrition / May 8, 2026
How much protein do women need after 40?
Protein needs are not magic after 40, but the stakes change. Preserving muscle becomes more important, and resistance training plus adequate protein is the center of the plan.
Labs / May 8, 2026
Is ApoB better than LDL?
LDL-C tells you how much cholesterol is carried inside LDL particles. ApoB estimates the number of atherogenic particles. When they disagree, ApoB often better captures risk.
Testing / May 7, 2026
Is biological age testing accurate?
Biological-age tests are interesting because they try to compress aging biology into a number. The clinical problem is that a number can feel more actionable than it really is.
Metabolic Health / May 7, 2026
Is CGM useful if I don't have diabetes?
A CGM can teach some people how their glucose responds to meals, sleep, alcohol, stress, and exercise. That does not mean every healthy person needs a sensor.
Supplements / May 8, 2026
Should I take creatine?
Creatine is not an anti-aging miracle. It is one of the better-supported supplements for strength, power, and training capacity, which are relevant to healthspan.
Labs / May 7, 2026
The Labs I Actually Care About
The useful lab panel is not the longest one. It is the one that changes decisions: cardiometabolic risk, inflammation in context, liver/kidney safety, nutrient deficiencies when plausible, and follow-up markers after an intervention.
Labs / May 8, 2026
What labs should I ask my doctor for?
The best lab request is not a giant menu. It is a compact clinical argument: here is my risk, here is the decision I am trying to make, and here are the results that would change the plan.
Supplements / May 7, 2026
What supplements are actually worth taking?
Most supplement stacks are longer than the evidence. The best case for supplements is targeted replacement, training support, or a specific symptom—not a shopping cart of longevity vibes.
Exercise / May 7, 2026
Zone 2, VO2 Max, Strength, and Balance: The Exercise Stack
A practical MD-reviewed longevity exercise guide: what Zone 2 is, how much to do, where VO2 max intervals fit, why strength and balance matter, what to measure, and when to scale intensity down.
April 15, 2026
Sleep and Longevity: A Doctor's 4 Sleep Fixes (That Actually Work on Your Nervous System)
Whether you sleep okay or you're chasing something better — this guide is about what the research actually says drives sleep quality, not just the basics you've already heard. Sleep is the highest-leverage longevity intervention we have, and most people are leaving significant biology on the table without knowing it.
Medications / April 10, 2026
Is rapamycin safe for healthy adults?
Rapamycin has extended lifespan in every major mammalian study. The human evidence is early, genuinely surprising in some ways, and widely misrepresented. Here is a complete clinical guide — the mechanism, the actual trial data (including what didn't work), dosing protocols physicians use, what to monitor, who's a candidate, and where the real uncertainties are.