Most supplements promise a lot and prove little. Creatine is the rare one with decades of research behind it. This episode covers how much to take (3 to 5 grams a day, and whether loading is worth it), what to buy, the water-weight question, and what the studies actually say about kidneys and hair loss. Full guide and sources: https://www.lifestylelongevity.club/science/creatine/ | Free 7-Day Longevity Reset at www.lifestylelongevity.club (dot CLUB, not dot com). Hosted by TK. Built on public research, the same studies and guidelines experts and professionals use. Education, not medical advice.

Is drinking alcohol bad for you, even a little? Is a glass of red wine a day actually good for your heart? This episode looks at what the newer research says about alcohol and living longer: why the old "moderate drinking is healthy" idea fell apart, what's well established about alcohol, cancer risk and sleep, how many drinks a week is low risk under Canada's 2023 guidance, and simple ways to cut back or quit drinking. No lecture: sobriety is respected as a lifestyle choice. Full guide and sources: https://www.lifestylelongevity.club/habits/alcohol-and-longevity/ | Free 7-Day Longevity Reset at www.lifestylelongevity.club (dot CLUB, not dot com). Hosted by TK. Built on public research, the same studies and guidelines experts and professionals use. Education, not medical advice. If you drink heavily every day, don't stop suddenly without talking to a doctor.

Want to live longer and stay fit as you age? This episode explains the easy, steady cardio that helps your heart and adds healthy years: brisk walking, cycling or a stair stepper at a pace where you can still talk. Coaches and researchers call it Zone 2. We cover why fitness is one of the strongest predictors of a long life, three simple ways to find your pace without a gadget (the talk test, heart rate, the 180 rule), how much to do each week, and the most common mistakes. Full guide and sources: https://www.lifestylelongevity.club/move/zone-2-cardio/ | Free 7-Day Longevity Reset at www.lifestylelongevity.club (dot CLUB, not dot com). Hosted by TK. Built on public research, the same studies and guidelines experts and professionals use. Education, not medical advice.