The evidence-backed handbook
Simple daily habits to stay strong, steady, and living on your own terms, plus the evidence behind each one.
Most guides tell you what to do. This one adds how good the proof is. Every recommendation that matters carries an evidence grade, so you can see the difference between a habit backed by randomised trials and one backed by a plausible mechanism and a hopeful press release.
Move it or keep it. Walking, balance and the training that keeps you on your feet.
Eat to stay strong. What the protein and diet evidence supports, and what it does not.
Recharge right. The habits with real trial evidence behind them.
Stay sharp and stay calm, including what cognitive training does and does not buy you.
Stay connected. Social connection is a mortality risk factor, not a nice-to-have.
Putting it together, so the whole thing becomes one routine rather than five separate projects.