A simple air filter could cut indoor pollution in half and even lower your blood pressure if it’s already on the high side. In a new study, researchers enrolled adults living within 200 meters of a highway. Each person had one month with real HEPA filters in their bedroom and living room and one month with sham filters (same look and sound, no filter). Indoor particulate matter levels dropped by ~50% with HEPA filters and particle counts fell from ~6,300 to ~4,700 particles/cm³. Overall, there was no significant group-wide effect on blood pressure (only a small 0.5 mmHg reduction compared to the sham condition), but among people with systolic BP ≥120 mmHg, HEPA use lowered systolic BP by ~3 mmHg. If you live near heavy traffic, especially with higher baseline blood pressure, using HEPA filtration indoors can significantly reduce particle pollution and may modestly lower your systolic BP.

When it comes to breast cancer, the evidence is clear: Zero alcohol is safest. Alcohol is a known cause of female breast cancer. Just one drink a day raises a woman’s lifetime risk by about 4%, and the risk climbs with each additional drink. There’s no safe threshold. It’s a dose-response relationship - the more you drink, the higher the risk. Given that 1 in 8 women will be diagnosed with breast cancer in their lifetime, even a small increase in risk is meaningful. And for women with genetic susceptibility or health factors like obesity, alcohol’s impact can be even greater. Knowing this empowers you to make informed choices about your health—choices grounded in the science instead of wishful thinking or speculation about a “safe” amount.

Should note that context may be key here. For example, a recent meta-analysis shows that the efficacy of exercise appears to be superior to metformin in prediabetes, but metformin appears to be superior to exercise in patients with type 2 diabetes. And the combination of exercise + metformin is efficacious for glucose control in both diabetes/prediabetes.

Exercise outperforms medication in diabetes management. The largest study ever on diabetes prevention showed a lifestyle intervention with 150 minutes of weekly moderate-intensity exercise cut diabetes incidence by 39%, surpassing Metformin's effect. A 20-year follow-up revealed a 24% reduction in diabetes incidence and a 3.5-year increase in diabetes-free survival for the exercise group, compared to 17% and 2.5 years for Metformin. This shouldn't be surprising. Even light exercise significantly improves blood glucose control and mitochondrial function, making movement unmatched for metabolic health.

Inhalable microplastics (1–10 µm) in indoor environments might be present at levels 100-fold higher than previous estimates. In this study (conducted in France), median microplastic (MP) concentrations were 528 MPs/m³ in residences and 2,238 MPs/m³ in car cabins, mainly comprising polyethylene and polyamide. They estimate that an adult might inhale 68,000 MPs/day at this level of exposure.

If you lack sauna access, a hot bath can provide similar cardiovascular benefits. A 45-minute hot bath (105°F) can lower blood pressure by up to 14 mmHg and increase cardiac output and heart rate, mimicking low- to moderate-intensity aerobic exercise. A recent study found hot baths more effective than three 10-minute sessions in a 176°F sauna or 45 minutes in a far-infrared sauna. I strongly support sauna (I'm a frequent user) for its proven ability to reduce dementia, cardiovascular disease, and all-cause mortality risk. However, hot baths are a viable alternative for heat exposure benefits. Just ensure your chosen method raises core body temperature for 30–45 minutes to maximize benefits.

For those asking, I currently take the Pure Encapsulations O.N.E Multivitamin (no affiliation). But I should note that in the COSMOS studies I cite in this clip, they used Centrum Silver.

Interesting and potentially new strategy to augment muscle and brain creatine levels more than taking creatine monohydrate alone.

Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2 years improved cognition and episodic memory, equivalent to a 2-year reduction in cognitive aging. Multivitamins provide micronutrients missing from our diets—those important for metabolism, neurotransmission, and most importantly, reducing DNA damage and oxidative stress that contribute to aging. Think of it as nutritional insurance for your body and brain. And don't let anyone tell you it's just making "expensive urine."

Exercise is an antidepressant. A new meta-analysis of 26 randomized controlled studies found that both aerobic and resistance training significantly reduced symptoms of depression and anxiety, often rivaling standard treatments like medication and therapy. Although both modes were beneficial, aerobic exercise had a slightly greater impact on depression, while resistance training showed a modest edge for anxiety. Many of the included studies didn't even meet the minimum weekly physical activity recommendations for aerobic or resistance exercise, and even then, reduced depressive and anxiety symptoms significantly. For those with depression or anxiety, movement is powerful medicine. And the dose needed might be smaller than you think.