Health & Longevity
BigCat's Vitality Protocol
Evidence-based · Longevity science · Four actionable protocols per issue
💪 Women's Training Plan · 4 weeks · Gym/Home
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🏋️ Men's Training Plan · 4 weeks · Gym/Home
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📕 Special · Women Are Not Small Men (Stacy Sims)
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DAY 1
Exercise Foundations
Zone 2 · Resistance · HIIT/VO2max · Mobility
DAY 2
Nutrition Basics
Protein 1.6-2.2g/kg · Fiber · Omega-3
DAY 3
Sleep Science
90-min cycles · Sleep debt · Circadian · OSA screening
DAY 4
Metabolic Health
HbA1c · Insulin resistance · ApoB · Visceral fat
DAY 5
Cardiovascular Longevity
CAC score · Lp(a) · BP targets · HRV
DAY 6
Brain & Cognitive Protection
4 pillars · Dementia risk · Heart-brain
DAY 7
The Menstrual Cycle
4 phases · PMS/PMDD · Cycle nutrition · Luteal sleep
DAY 8
Perimenopause & Hormones
STRAW+10 · Modern MHT · LIFTMOR bone · Body comp
DAY 9
Supplement Science
Supplement pyramid · Creatine 5g/d · D+Mg
DAY 10
Stress & Autonomic Nervous System
Allostatic load · Physiological sigh
DAY 11
The Science of Aging
12 hallmarks · Autophagy & fasting
DAY 12
Strength Training Deep-Dive
Progressive overload · Six movement patterns
DAY 13
Aerobic Training Zones
Five HR zones · Polarized 80/20
DAY 14
Nutrient Timing & Fasting
IF truth · Time-restricted eating
DAY 15
Micronutrients
Vitamin D test-first · B12 underdiagnosed
DAY 16
Gut Health
Diversity/30 plants · Probiotics vs prebiotics
DAY 17
Body Composition & Sarcopenia
DEXA/ALMI · Sarcopenia screening
DAY 18
Bone Health
Peak mass/T-score · LIFTMOR loading · Calcium/D/K2
DAY 19
Joints & Soft Tissue
Cartilage degeneration · Load vs rest/GLA:D · Mobility
DAY 20
The Immune System
Acute vs chronic/inflammaging · Exercise J-curve
DAY 21
Endocrine Health
Thyroid TSH/anti-TPO · Cortisol diurnal rhythm
DAY 22
Mental Health Protocols
Biological treatment of depression
DAY 23
Evidence-Based Skincare
Barrier assessment · Retinoids/VC/niacinamide/acids
DAY 24
Aesthetic Medicine
Injectables/light matched · RF/HIFU tightening
DAY 25
Evidence-Based Weight Loss
Energy balance & adaptation
DAY 26
Health Decision-Making
Optimal lab ranges · Red flags vs over-googling
DAY 27
The Longevity Synthesis
Medicine 3.0 · Healthspan vs lifespan
DAY 28
Childhood Health Foundations
60 min/day activity · 9–12h sleep
DAY 29
Beauty & Skin Science
UV = 80% of aging · Retinoid/sunscreen RCTs
DAY 30
Psychological Resilience
Loneliness rivals smoking · Purpose & longevity
DAY 31
Cancer Prevention Science
Carcinogenesis/hallmarks · 30–50% preventable
DAY 32
Oral Health
Caries = dysbiosis/frequency
DAY 33
Vision & Eye Health
Myopia = axial/outdoor light · Blue-light snake-oil
DAY 34
Posture, Neck & Back
Upper-crossed/forward head · Tech neck & pain truth
DAY 35
Anxiety & Somatization
Anxiety spectrum & comorbidity
DAY 36
Hearing & Ear Health
NIHL/85 dB line · Tinnitus as central phantom
DAY 37
Feet & Gait
Flat feet/pronation are normal · Cadence > footstrike
DAY 38
The Science of Breathing
Nasal/NO as default · Slow breath + long exhale calms
DAY 39
Thermoregulation
Sauna mimics cardio/cohort data
DAY 40
The Science of Pain
Acute vs chronic = alarm vs malfunction
DAY 41
Sexual Health & Function
Testosterone slope vs estrogen cliff
DAY 42
Fertility & Pregnancy
Age is the variable/AMH = reserve only
DAY 43
The Organ Atlas of Aging
Organs age at different rates/1-in-5 has a fast organ
DAY 44
Palliative & End-of-Life Medicine
Palliative ≠ surrender/earlier = longer
DAY 45
Traditional Medicine Under the Evidence Lens
Acupuncture real but narrow
DAY 46
Managing Chronic Disease
Home BP <130/80 · T2D remission is real/DiRECT