The vault
Each note is a deep-dive into one evidence-anchored lever — what the research actually says, what dose it shows, and what to do with it. Want to see them assembled into a single day? Read the Evidence-Optimized Workday.
Lifestyle
No level of alcohol consumption is truly safe for cancer risk—risk rises with even light intake for multiple cancers—while observational J-curves for cardiovascular disease (CVD) are likely confounded and not causally protective per genetic evidence.
Morning sunlight (10–30 min, primarily visible light) anchors your circadian rhythm for better sleep and alertness; short midday UVB exposure (when UV index ≥3) efficiently produces vitamin D to support bone health, mood, immune function, and lower mortality risk. Morning/evening light is UVA-dominant (negligible UVB for vitamin D; potential nitric oxide benefits). Most indoor workers remain deficient—use precise timing for free, evidence-based optimization without burns.
Movement
Walking about 7,000 steps per day (roughly 30–60 minutes of brisk walking) reduces all-cause mortality risk by 47%, cardiovascular disease incidence by 25%, dementia risk by 38%, and depressive symptoms by 22% compared to 2,000 steps per day.
Sitting more than ~8 hours a day is an independent mortality risk factor — meaningfully reduced, but not fully erased, by sufficient moderate-to-vigorous activity.
Nutrition
Creatine monohydrate supplementation (3–5 g/day) combined with resistance training increases upper-body strength by ~4.4 kg and lower-body strength by ~11.4 kg versus training alone, adds ~1.1 kg lean mass, and is safe long-term in healthy adults.
Moderate daily coffee intake (3–5 cups, ~300–400 mg caffeine) is consistently linked to lower all-cause mortality and reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers in large prospective studies, with benefits from both caffeinated and decaffeinated coffee for most healthy adults and few harms at recommended levels.
Target 1.6–2.2 g/kg body weight per day of high-quality protein to maximize resistance training-induced lean mass gains, boost satiety for easier fat loss, and preserve metabolic health via better body composition.