By BowTiedPhys on Substack · 6K+ subscribers · 9 free and 3 paid among the latest 12.
Evidence-based protocols 2x/week for the elite practitioner on metabolic health, fitness, nutrition, & performance.
The ideal diet for your genetics, environment, lifestyle, & training isn’t the ideal diet for mine (or any one else’s). The best diet 10 yrs ago isn’t even the best one for you today. That’s why I’m answering the requests to…
We’ve always known there was something more going on. For years we explained ultraprocessed food’s neurohormonal chokehold on us with reductionism. It tastes better. We eat it faster. It doesn’t satiate us. Last week, a Virginia…
It’s insane the number of people walking around who look perfectly healthy with excessively high blood pressure. Lean. Train 4–5x/week. Eat well. Sleep well. Then show up to a PCP for the first time in a few years…145/110. I’ve…
Once you see the enshittification cycle, you can’t unsee it. We covered the process and how you can avoid playing the game , but the time has come for us to conduct a deeper investigation on who’s actually been selling out. The…
One of the cool features of writing here is the opportunity to work with so many brands. But the reality is, I only end up partnering with a handful of the ones that reach out. For two reasons: I refuse to work with brands caving…
Japanese culture has always fascinated me. Their overall health . Their low crime rates . Their high intelligence. Their cleanliness . Their ability to defeat the tragedy of the commons . ( Even when it’s off their own shores .)…
The European Society of Cardiology announced last week that xylitol might not be as safe as we once assumed. Across 17,710 people, those with the highest blood xylitol levels had a 57% HIGHER rate of heart attack, stroke, or…
Longevity has evolved into the buzzword of the health space. It’s also imprecise to the point of meaningless. The traditional David Sinclair-sponsored camp now runs on the premise aging is a disease that is both treatable and…
Consumer products giant Proctor & Gamble acquired Thorne for near asking price of $3.8B earlier this month. Outrage about the move naturally hit the digital health space. But many missed that the enshittification of a once S-tier…
The reason why you’re hungry each night is the same reason you’re not waking up refreshed without an alarm each morning. Light is the zeitgeber that sets the central brain clock. Food, social interaction, stress, & other factors…
Mornings Wake up with glutamine, creatine, electrolytes & extra magnesium Before you take down the AM coffee. Glutamine for the gut barrier. Creatine for cell energy metabolism. Electrolytes for mineral balance. Magnesium…
Cinnamon has evolved into the most adulterated product on a grocery shelf. In 2023, lead-tainted cinnamon in applesauce pouches poisoned more than 500 kids across 44 states. Fast forward to October 2025, the FDA expanded its…