Longevity isn’t just about adding years — it’s about training for the last decade of your life. The “Centenarian Decathlon” is the art of preparing today for what you’ll want your body and mind to do at 90. By building strength, balance, endurance, and cognitive resilience now, you’re investing in freedom, independence, and vitality later. Because the goal isn’t to arrive at old age intact — it’s to arrive ready.

Tired of rushed appointments and disconnected care? Dr. Kevin Cooke’s new monthly concierge care plans give you direct access, telemedicine, home visits, hormone optimization, and proactive health planning — all personalized around your goals. Because real medicine should focus on you, not the clock.

Learn how telomeres — the protective caps on your DNA — influence aging, chronic disease, and longevity. Dr. Kevin Cooke explains how lifestyle, exercise, and nutrition can slow cellular aging and preserve telomere length.

Concierge medicine—also known as direct primary care—offers a better way to experience healthcare. Instead of rushed visits and long waits, you get unlimited access to your physician, same-day appointments, and deeply personalized care. Discover how concierge care puts prevention, performance, and longevity at the center of your health—helping you feel, think, and live at your best.

For decades, light drinking has been painted as a heart-healthy habit — even touted as “good for the brain.” But a new landmark study published in BMJ Evidence-Based Medicine (September 2025) challenges that long-standing belief, providing the clearest genetic evidence to date that any level of alcohol use increases dementia risk.

The most effective tools for nutrition and fitness are: high-quality, well-distributed protein; periodized and personalized macronutrient strategies; evidence-based supplementation; and consistent tracking and education. These principles, grounded in robust research, are central to optimizing body composition, performance, and long-term health.

Dietary fat quality, not just quantity, is critical for cardiovascular health. While ketogenic diets can improve many cardiometabolic markers, they may raise LDL-C and apoB in some, necessitating individualized monitoring. SFA should generally be limited, and unsaturated fats favored. Lp(a) and apoB are emerging as key risk markers, and their response to diet is complex and increasingly relevant for precision nutrition and ASCVD prevention.

Most people assume aging is unchangeable — but science increasingly suggests it’s something we can modulate. The real frontier is healthspan (years lived in robust health), not just lifespan. This post builds a coherent framework for how we should think about aging interventions today, where we’re going, and what’s plausible vs speculative.

In cognitive optimization circles, the idea of a “stack” is attractive: combine low-risk, partially effective tools so that the sum is greater than the parts. Think of it as engineering redundancy and synergy around your brain’s resilience.

But there are a few caveats:

• Many cognitive enhancers (especially supplements) have weak, mixed, or context-dependent evidence. AARP+4PMC+4News-Medical+4

• Interactions between compounds (supplement–supplement, supplement–drug) are often under-characterized. arXiv+2News-Medical+2

• Effects are often subtle, subject to tolerance/adaptation, and may depend heavily on baseline state (age, sleep, metabolic health). PMC+3PMC+3News-Medical+3

• Overstimulating systems (e.g. cholinergic, dopaminergic) can carry risk (insomnia, agitation, downregulation). News-Medical+1

So a smart stack is less “max everything” and more “smart layering, cycling, feedback.”

If longevity is the canvas, brain health is the frame that makes the painting meaningful. You can add years to your life, but if those years are filled with cognitive decline, memory loss, or poor executive function, you’ve lost the game.

In this post, I want to walk you through (1) what we mean by brain health in 2025, (2) emerging science and “windows of opportunity,” and (3) an actionable, systems-level framework for preserving and enhancing cognition over decades.

Peptides—short chains of amino acids that act like ultra-specific messengers—are having a moment. Some are FDA-approved drugs (e.g., GLP-1s for diabetes/weight loss; tesamorelin for HIV-associated lipodystrophy). Others are investigational or gray-market compounds circulating in wellness circles. If you’re interested in longevity, cognition, and performance, the right question isn’t “Which peptide should I take?” but rather: Which targets are credible, what outcomes do they actually move, and how do we minimize downside?

BPC-157, sermorelin, ipamorelin, and tesamorelin are peptides with distinct mechanisms, uses, and safety profiles. Most clinical evidence is strongest for tesamorelin (FDA-approved) and sermorelin (diagnosis/treatment of GH deficiency), while BPC-157 and ipamorelin remain investigational or off-label.

Photobiomodulation (PBM), commonly known as red light therapy, is an emerging non-pharmacological intervention with promising effects on cognitive enhancement and potential implications for healthy aging and longevity.

Menopause is a major biological inflection point. In many ways, it’s less about “cessation of fertility” and more about a systemic shift in hormonal milieu, metabolic substrate, resilience, and aging trajectory. Hormone Replacement Therapy (HRT, or MHT — menopausal hormone therapy) sits at the intersection of symptom relief and long-term risk modulation.

But HRT is not a universal panacea. It’s a high-stakes tradeoff that must be navigated with nuance. My aim here is to offer a conceptual scaffold: what the latest evidence says, how to think about risks vs. benefits, and how a “precision HRT” approach might look in a longevity- and performance-oriented context.

Testosterone replacement therapy (TRT) is indicated for men with confirmed hypogonadism—defined by consistent symptoms and two separate fasting, early-morning testosterone levels below the lower limit of normal.

The greatest likelihood of benefit occurs in men with markedly low testosterone accompanied by classical symptoms.

What Layne Norton’s “Tools for Nutrition & Fitness” Teaches Us (and What to Do with It)

Maintaining and building muscle after 40 is not only possible—it’s essential for longevity, metabolic health, and quality of life. The most effective approach combines progressive resistance training with targeted nutrition, especially higher protein and omega-3 intake.

HBOT mobilizes stem/progenitor cells via NO-dependent mechanisms, enhances their proliferation and differentiation, and improves their regenerative capacity in both experimental and clinical settings.

A1c is more than a lab number—it’s a window into your metabolic and cognitive future.

Optimizing it through diet, movement, sleep, and targeted therapy not only prevents diabetes and heart disease but may protect your brain from the slow burn of metabolic aging.