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This week's evidence-graded reads
TSH, Free T3 and T4 — Thyroid Panel
TSH measures pituitary signalling; Free T3 and T4 measure the thyroid hormones themselves. The combined panel separates primary thyroid disease from pituitary or conversion issues.
Morning Sun — No Sunglasses, 10 Min
Skip sunglasses for the first 10 minutes of outdoor light each morning — eye-level light exposure, not the clock, is what anchors the circadian rhythm.
Weekly digest — 2026-06-21
Newer GLP-1s debut at ADA conference, CRISPR advances for cholesterol and Alzheimer's, and simple evidence-backed protocols for sleep, strength, and blood sugar
Weekly digest — 2026-06-14
Topical anti-aging creams, obesity drugs that target metabolism instead of appetite, and time-restricted feeding in mice lead this week's longevity news.
6 quick science-backed resets
Two-minute habits that genuinely shift how you feel.
Plant milk vs cow's milk
🌱 Almond|🐄 Cow's
5 steps to a high-energy morning
Stack these in the first hour to feel switched on by 9 am.
5 foods rich in omega-3
Fats your heart and brain actually need — mostly from the sea.
6 foods high in magnesium
A mineral most adults fall short on — get it from food first.
6 foods high in iron
Pair plant iron with vitamin C to absorb more of it.
6 foods that pack the most fibre
Most adults get half the fibre they need — these close the gap.
6 habits for deeper sleep
Small evening cues that help you fall — and stay — asleep.