2026-02-24
Exercise Recovery in Aging: Why Recovery Slows and Evidence-Based Strategies
Recovery from exercise slows significantly with age, affecting how often and how hard older adults can train. This review covers the biological reasons for prolonged recovery, its consequences for muscle preservation, and evidence-based strategies to support faster, more complete recovery.
2026-02-24
Menopause and Perimenopause: Supplement Evidence for Hot Flashes, Bone Loss, and Cognitive Symptoms
The menopausal transition accelerates bone loss, cognitive change, sleep disruption, and cardiovascular risk. Supplement evidence varies sharply: isoflavones have modest hot flash data; calcium and vitamin D are well-supported for bone; magnesium helps sleep. Black cohosh is used widely but evidence is mixed.
2026-02-24
Nocturnal Blood Pressure Non-Dipping: The Hidden Cardiovascular Risk You Can Measure
Blood pressure normally falls 10–20% during sleep. When this nocturnal dip is absent, cardiovascular and renal risk increase substantially — even if daytime readings appear normal. This article explains the mechanism and evidence-based management strategies.
2026-02-24
Sleep Architecture in Aging: Why Deep Sleep Declines and How to Partially Restore It
Slow-wave sleep (deep sleep) declines approximately 2% per decade from early adulthood, dropping from roughly 20% of total sleep in young adults to under 5% in adults over 70. This decline is not simply reduced sleep duration — it represents a fundamental change in sleep architecture with consequences for metabolic health, memory consolidation, and cellular repair.
2026-02-24
Testosterone Decline in Men: Natural Trajectory, Functional Impact, and Evidence-Based Support
Testosterone declines approximately 1-2% per year from age 30. The clinical significance of this decline depends on absolute levels and symptoms, not chronological age alone. Testosterone replacement therapy has RCT evidence for improving muscle mass, bone density, and sexual function in men with confirmed hypogonadism. Lifestyle factors significantly modify the trajectory.