First, Do No Harm

Evidence-first notes on living longer and living better.

by Jimmie Monahan

Joined by 7 readers

Averaging 39 efficiency across 1 mixer

Reading a Clinical Trial Without Getting Fooled

Strength Is the Vital Sign We Ignore

Jun 30, 2026

How to Judge a Nutrition Headline in Thirty Seconds

The Difference Between Feeling Rested and Being Recovered

Jun 29, 2026

Zone 2 Cardio Is Boring and That's the Point

Cardiovascular fitness, measured properly, is one of the strongest predictors of how long you will live that we know how to change. Unlike genetics or age, it responds to training…

Jun 21, 2026

The Case for Lifting Heavy After Fifty

Low-intensity, sustainable cardio — the pace at which you can still hold a conversation — builds the aerobic base that everything else rests on. It is unglamorous and slow to show…

Jun 15, 2026

Consistency Beats Intensity, and the Data Agrees

Dietary fiber is the longevity lever hiding in plain sight. It shows up across cohort after cohort associated with better metabolic and cardiovascular outcomes, it feeds a gut mic…

Jun 6, 2026

Protein, Timing, and the Myths That Won't Die

You can triage most nutrition headlines in half a minute. Ask whether it describes a randomized trial or an observational association, whether the effect size is meaningful or mer…

May 22, 2026