Health Hub

Everything here is free and written to be understood the first time you read it. No jargon walls, no fear, no "ask your doctor" cop-outs. Just what matters, why it matters, and what to do about it.

Why this hub exists: the healthcare system is reactive by design. It's genuinely good at responding once there's a symptom or a flagged number, but everything upstream of that, noticing your trends, knowing your baselines, asking for the right test, is nobody's job but yours. Nobody tells you that out loud, and nobody teaches you how.

So that's what these guides are. Not homework. The skills for a job you already have.

New here? There's an order to this. Where to Start lays out the ladder.

Oura ring resting on a nightstand shelf
Start here

Sleep, the Foundation

6 min read

The thing everything else is built on. Why sleep outranks every supplement and protocol on this site, what actually improves it, and what's just expensive noise. If you only ever read one guide here, it's this one.
Breakfast plate with eggs, avocado, arugula, tomatoes, and sweet potato fries

Move Most Days, Eat Mostly Food

6 min read

No forbidden foods, no program, no macros. The full "get more of these" grocery list, the two anchors that do most of the work, and why your daily walk counts more than the fitness industry admits.
Blood collection tubes resting on an arm before a draw

Lab Values Decoded

7 min read

"Normal" and "good" are not the same thing. What your basic panel is telling you, which numbers deserve a second look, and the questions worth asking at your next appointment.
Wall calendar with gyno, dentist, and derm appointments written in

Your Screening Roadmap

5 min read

The screenings that actually matter at your age, and the ones you can stop stressing about. Most people are either over-tested or under-tested. This sorts it out by decade.
Daily pill case with sun and moon compartments

Supplement Basics

6 min read

The short list with real evidence behind it, the popular ones that don't hold up, and how to tell the difference on your own. Spoiler: the list is shorter than your feed suggests.
Phone with a symptom tracking note on screen

Symptoms Worth Paying Attention To

5 min read

The stuff people brush off for months that I wish they hadn't. Not to scare you. Most of these have simple explanations. But "tired all the time" is data, and data is useful.
Phone charging on the bathroom counter in the morning

A Realistic Ideal Day

4 min read

My actual day, with the free version of every step. The routine that serves the life instead of the other way around, phone exiled to the bathroom and all.

Can't find your question? Ask me directly and if enough people are wondering the same thing, it becomes the next guide.