All Posts

So you've committed to your bedtime, you've nailed your wind-down routine, and you're getting that morning light exposure. Awesome! But have you ever wondered what's actually happening during those hours you're unconscious? Because sleep isn't just one long blank period—it's a carefully orchestrated cycle of different stages, each doing critical jobs for your body and brain. Understanding sleep architecture (yes, that's the actual term) helps you appreciate why 7 hours of qua

Alright, you've nailed your bedtime and your wind-down routine. But here's what most people don't realize—how you start your morning is just as important for your sleep as what you do at night. Your circadian rhythm, that internal 24-hour clock, needs clear signals about when it's daytime. Miss these morning cues, and you're basically confusing your body all day long. And here's the thing—without work dictating when you wake up, when you show up somewhere, when you take lunch

So you've committed to a bedtime. Awesome! That's a fantastic start. But here's the thing—you can't just expect to go from scrolling TikTok or answering work emails straight into dreamland. Your body needs a runway, a signal that it's time to shift gears. This is where sleep hygiene comes in, and no, it's not only about showering before bed (though that does work). Sleep hygiene is basically everything you do in the 1-2 hours before your bedtime that either sets you up for su

Out in the community, at baseball games, in private conversations, people ask me the same question over and over. They say "Doc, I want to get healthier, where should I start?" My answer usually surprises them. I think they are expecting me to tell them to eat healthier, or exercise more. That's the standard advice, right? Not my answer. It's easy, a no-brainer: sleep. Without sleep, nothing else works. If you haven't slept well, your chances of staying on your "diet

Doctor Fighting Death I'm glad you asked! Longevity Medicine is the next level of medical advice that not only treats your illness but works to slow aging, balance and heal the body, and return to full normal function. The ultimate goal is to extend your healthspan, and lifespan. This means living a healthy life, for longer. Is this possible? Of course! It's not just another pill for your ill, it's finding root causes and fixing those. Now to be honest, the root cause o

As a Family Medicine Physician, one of the biggest parts of my daily work is performing annual physical examinations and advising on...

Have you had too many side effects using commercially available doses of Ozempic or Zepbound? One limitation of the name brand...

I've been prescribing customized bioidentical HRT for a decade now. That's a lot of experience in a complex field. I've seen fads and...

When you think of an athlete, you imagine strenuous training regimens, right? Well there is a new kind of athlete, where the competition...

Yes, you read that right! GLP-1 receptor agonists such as semaglutide have tons of research on PubMed discussing the various anti-aging...

Here's a question I'm asked nearly every day: If I start semaglutide, do I have to stay on it forever? Short answer: Yes Real answer: ...

You've hit a plateau, that dreaded lull in your weight loss. What's going on? At first the weight just seemed to fall off. Then as...

The short answer is YES! There are two current medications approved for weight loss that utilize the GLP-1 receptor agonist pathway. ...

Ever find yourself sabotaging your success? Did you hit your goal weight only to destroy your gains with a "celebration weekend", make a...

I've been watching YouTube videos created by Bryan Johnson and his Blueprint project, and I realized that I've been following my own...

This post discussed the critical importance of diet in your weight loss goals.