Every term, indexed.
The full SYSTEMM glossary: compounds, hormones, supplements, lifestyle Rx, training, and the metabolic and longevity concepts that tie them together. Sorted alphabetically. Use the letter row below to jump.
Acarbose
Alpha-glucosidase inhibitor. Extends lifespan in male mice.
Acarbose
Alpha-glucosidase inhibitor. Slows carbohydrate absorption; flattens glucose spikes.
Acetyl-L-Carnitine (ALCAR)
Acetylated carnitine. Crosses the blood-brain barrier for mitochondrial and cognitive support.
ACTH
Adrenocorticotropic hormone. Pituitary driver of cortisol. Elevated in Addison's.
Active Recovery
Low-intensity work between hard sessions to clear metabolites and accelerate the return to baseline.
Adaptive thermogenesis
The metabolic slowdown during prolonged caloric deficit. Real but small, often overstated as an excuse.
Adaptogen
Plant compounds that modulate the stress response. Not a single drug; a category.
Addison's disease
Adrenal cortex failure. Fatigue, hypotension, hyperpigmentation.
Adiponectin
The 'good' adipokine. Higher levels associated with insulin sensitivity, anti-inflammatory state, and longevity.
Adiponectin
Insulin-sensitizing adipokine. Low in obesity and metabolic syndrome.
Adrenal insufficiency (secondary)
Pituitary ACTH failure. Fatigue without pigmentation change.
AGEs (Advanced Glycation End Products)
Sugar-protein cross-link byproducts. Accumulate with age, drive stiffness in tissue, and accelerate cardiovascular decline.
AGEs (Advanced Glycation End-products)
Damaged proteins from chronic hyperglycemia. Vascular stiffness driver.
Alcohol cessation
The highest-leverage single intervention for readers who drink daily.
Alcohol timing
Alcohol within 3 hours of bed cuts REM significantly.
Alcohol, training, recovery
Even moderate alcohol within 3 hours of training cuts muscle protein synthesis ~30% and disrupts sleep architecture. The single highest-leverage cut for people who train hard.
Aldosterone
The mineralocorticoid. Regulates sodium, potassium, and blood pressure.
Aldosterone
Mineralocorticoid. Sodium retention and blood pressure regulation.
Aldosteronoma
Aldosterone-secreting adrenal adenoma. Hypertension, hypokalemia.
Algal DHA
Vegan DHA source. Grown from marine microalgae.
Allostatic Load
Cumulative wear-and-tear from chronic stress response. The integrated cost of unresolved demand.
Alpha lipoic acid (R-ALA)
R-enantiomer. Insulin sensitizer, antioxidant. Racemic mix is inferior.
Alpha-GPC
Bioavailable choline source. Acetylcholine precursor for cognition and muscle output.
Alpha-ketoglutarate
Ca-AKG. Longevity signal in model organisms. Investigational.
Alpha-MSH
Melanocortin peptide. Regulates skin pigmentation, appetite, and inflammation.
Alternate-day fasting
Every other day near-zero calories. Weight loss equivalent to daily deficit.
AMH (Anti-Müllerian Hormone)
Ovarian reserve marker in women. In men, a marker of Sertoli cell function.
AMPK
The cellular pathway that signals "conserve." Activated by exercise, fasting, and metformin. Counterbalances mTOR. The longevity-side switch.
AMPK pathway
Cellular energy sensor. AMPK activation extends lifespan across species.
AMRAP
As many reps (or rounds) as possible. A conditioning and capacity protocol.
Amylin
Beta-cell co-secreted with insulin. Slows gastric emptying, suppresses glucagon.
Anaerobic Threshold
The intensity at which anaerobic energy production dominates. The upper edge of sustainable steady-state.
Anastrozole
Selective aromatase inhibitor. Used on TRT to manage estrogen conversion.
Anastrozole
Aromatase inhibitor. Estrogen management adjacent to TRT when E2 climbs above tolerable range.
Andropause
Age-related testosterone decline in men. Not a discrete transition like menopause.
Anthocyanins
Polyphenols giving blueberries, blackberries, cherries their color. Strong vascular and inflammation effects at culinary doses.
Anti-Inflammatory
A protocol or compound that lowers systemic inflammation. The most modifiable longevity lever.
Anti-thyroglobulin antibodies
Second-line thyroid autoantibody. Confirmatory in Hashimoto workup.
Anti-TPO antibodies
Thyroid peroxidase antibodies. Hallmark of Hashimoto's thyroiditis.
AOD-9604
Growth hormone fragment 176-191. Lipolysis without downstream IGF-1 elevation.
AOD-9604
Modified GH fragment. Stimulates lipolysis without affecting glucose or IGF-1.
Apigenin
Flavonoid from chamomile. Mild GABAergic, popularized for sleep.
ApoB
The carrier protein on every atherogenic lipoprotein. Single best lipid marker for cardiovascular risk. Lower is better.
ApoB
Apolipoprotein B. The single most informative cardiovascular lipid marker. Counts atherogenic particles directly.
ARA-290 (Cibinetide)
Erythropoietin-derived 11-mer. Targets the innate repair receptor for neuropathy and tissue protection without raising hematocrit.
Argireline (Acetyl Hexapeptide-3)
Topical SNAP-25 modulator. The 'Botox in a bottle' claim. Modest but measurable.
Ashwagandha
Adaptogen with measurable cortisol-lowering effects. Best clinical data of any 'stress herb.'
Ashwagandha (KSM-66)
Standardized withania somnifera extract. Cortisol reduction, testosterone modest bump.
Astaxanthin
Reddish pigment from algae. Most bioavailable antioxidant tested. 4, 12 mg daily if supplementing.
Atorvastatin
Lipophilic statin (Lipitor). The most-prescribed cardiovascular drug. Lowers LDL-C and ApoB.
ATP
Adenosine triphosphate. The cellular energy currency. Every effortful thing you do is paid for in ATP.
Autophagy
Cellular self-cleaning. Damaged organelle clearance. Fasting-induced.
Autophagy
The cell's self-cleaning process. Recycles damaged components into raw materials.
Autoregulation
Adjusting training intensity and volume daily based on readiness.
Awe practice
Deliberate exposure to sublime experiences. Prosocial and inflammatory benefit.
B12 (methylcobalamin)
The active form of B12. Critical for nervous system and methylation. The form to choose if optimizing on labs above 500 pg/mL.
B7-33
Relaxin analog. Investigational for cardiac fibrosis and heart failure with preserved ejection fraction.
Bacopa monnieri
Ayurvedic nootropic. Memory support over 12+ week horizon.
Bacopa Monnieri
Memory and learning herb with multi-week onset. Slow but real.
Bacteriostatic water
Preservative-containing water for reconstitution. 30-day sterility once opened.
Balance Training
Proprioception and stability work. The neural reserve that decouples falls from age.
BCAAs
Leucine, isoleucine, valine. Marketed heavily as a recovery supplement. If you eat enough protein, you don't need them.
Bedroom temperature target
65-68°F. Core body cooling for deep sleep.
Beetroot juice
Dietary nitrate. Endurance benefit at 500 mL 2-3 hours pre-effort.
Berberine
Plant alkaloid often called 'nature's metformin.' Real glucose-lowering effects.
Beta-Alanine
Carnosine precursor. Buffers acid for the 1-4 minute training window.
Beta-alanine
Carnosine precursor. 3-5 g daily. Muscular endurance in 60-240 second range.
Beta-alanine
Amino acid precursor to carnosine, a muscle buffer against H+. 3, 5 g daily for 4 weeks loads it. Helps efforts in the 60, 240 second range.
Beta-carotene
Provitamin A. Conversion inefficient in some genotypes.
Bilateral training
Both limbs simultaneously. Higher absolute load capacity.
Bioidentical hormones
Molecularly identical to endogenous hormones. Distinguishes from synthetic analogs.
Biological Age
An estimate of physiological age, distinct from chronological age. The objective of longevity practice.
Blast dose
High testosterone dose for accelerated body composition. Not medical parlance.
Block periodization
Focused phases (accumulation, transmutation, realization).
Block Periodization
Concentrated training blocks focused on a single quality at a time. Modern alternative to traditional linear periodization.
Blood Flow
The transport system. Delivery of oxygen, nutrients, and signaling molecules to every tissue.
Blue Zone patterns
Longevity-associated regional diets. Plant-forward, moderate protein.
Blue Zones
Five geographic regions with unusual centenarian density. Diet and social patterns.
Blue-blocking glasses
Amber or red lens glasses worn 2-3 hours before bed. Melatonin protection.
Bone broth
Slow-simmered bones, joints, skin. Modest collagen and glycine contribution. Useful but not magical. The mineral content is real; the gut-healing claims are overstated.
Bone Mineral Density
The mass per unit volume of bone tissue. Determines fracture risk; declines without resistance.
Bone-in fatty fish
Sardines, anchovies, mackerel. Calcium from the bones, omega-3 from the flesh. The single highest-density supermarket option.
Boron
Trace mineral. Bone density and testosterone support at 6-10 mg.
Boron
Trace mineral with outsized hormonal effects.
Boswellia (Boswellic Acids)
Frankincense extract. 5-lipoxygenase inhibitor for inflammatory joint and gut pain.
Boswellia serrata
AKBA-standardized frankincense. Joint inflammation support.
Box breathing
4-4-4-4 pattern. Focused attention and calm.
BPC-157
Pentadecapeptide. Recovery and tissue repair. Often paired with TB-500.
BPC-157 gut protocol
Oral BPC-157 for GI mucosal repair. Stable in stomach acid, unlike most peptides.
Breath work (4-7-8)
4 second in, 7 hold, 8 out. Parasympathetic activation.
Breathwork
Deliberate breathing patterns to shift physiology. The fastest lever into the autonomic nervous system.
Bright light therapy
10,000 lux morning exposure. Circadian phase advance.
Brown Adipose Tissue (BAT)
Thermogenic fat. Burns calories to produce heat. Activated by cold exposure.
Bupropion (Wellbutrin)
Atypical antidepressant. Norepinephrine and dopamine reuptake inhibitor.
C-peptide
Cleaved from proinsulin. Reflects endogenous insulin production.
C-Reactive Protein (CRP)
The default inflammation lab marker. Cardiovascular risk signal in plain blood.
Caffeine (ergogenic)
3-6 mg/kg 45 min pre-workout. Endurance, strength, cognitive benefit.
Caffeine cutoff timing
Last dose 8-10 hours before bed based on individual CYP1A2 metabolism.
Caffeine timing
Half-life ~5 hours. Last dose by noon if sleep is a priority. Within 30, 45 minutes pre-training for the ergogenic effect.
Caffeine, individual response
CYP1A2 genotype determines how fast you metabolize caffeine. Some people get the lift; others get only the cortisol cost. If coffee makes you anxious, it's not in your head.
Cagrilintide
Long-acting amylin analog. Slows gastric emptying, increases satiety. Often paired with semaglutide as CagriSema.
Cagrilintide
Long-acting amylin analog. Slows gastric emptying, suppresses glucagon. Paired with semaglutide in the CagriSema stack for enhanced weight loss.
CagriSema
Combination of cagrilintide and semaglutide. Investigational obesity therapy with weight loss projected above tirzepatide levels.
Calcium-D-Glucarate
Beta-glucuronidase inhibitor. Supports phase II liver detox of estrogen and toxins.
Calcium, dietary
Get from food where possible: dairy, sardines, leafy greens. High-dose calcium supplements are associated with arterial calcification; pair any supplemental dose with K2.
Calisthenics
Bodyweight resistance training.
Caloric deficit
Intake below total daily energy expenditure. The only reliable mechanism for fat loss. Aim 15, 25% deficit for aggressive but sustainable rates.
Caloric density
Calories per gram of food. Whole foods hover at 0.5, 2 kcal/g; ultraprocessed snacks 4, 6 kcal/g. Lower density = harder to over-eat.
Caloric surplus
Intake above expenditure, paired with progressive resistance training. 10, 15% above maintenance is the safer surplus for lean mass gain without excess fat.
Carb cycling
Pattern of higher and lower carbohydrate days aligned to training. High around hard sessions, lower on rest days. Useful for body composition, optional for performance.
Carbohydrate periodization
Higher carbs around hard training sessions, lower on rest days. Trains metabolic flexibility without sacrificing recovery.
Carnivore
Animal foods only. Anecdotally useful for some inflammatory conditions; long-term cardiovascular and fiber data are concerning for most people.
Carnivore pattern
Animal foods only. Anecdotally used for inflammatory conditions.
Casein
Slower-digesting milk protein. Forms a curd in the stomach; releases amino acids over 4, 6 hours. Useful pre-sleep for overnight protein flux.
Cellular Senescence
Cells stop dividing but don't die. Accumulate with age and drive inflammaging via the SASP.
Centenarian genetics
APOE, FOXO3A, klotho variants associated with extreme longevity.
Cerebral Blood Flow
Brain perfusion. Declines with age and dysfunction; supports cognitive performance and dementia risk.
Cerebrolysin
Neuropeptide cocktail. Cognitive and neurological repair protocols.
Cerebrolysin
Porcine brain-derived peptide complex. Neurotrophic factor mimetic with the strongest stroke-recovery data of any peptide.
Certificate of analysis (COA)
Batch purity and potency documentation. Standard for legitimate sourcing verification.
CGM (Continuous Glucose Monitor)
Wearable glucose sensor. The most informative biofeedback device for metabolic health.
Chaga
Inonotus obliquus. Antioxidant polysaccharides.
Cholesterol, dietary
Largely uncoupled from blood cholesterol in most people, contrary to 1980s dogma. Saturated fat and refined carbs move the lipid panel more reliably.
Choline
A precursor to acetylcholine and phosphatidylcholine. Often under-consumed when egg yolks are avoided. Target 425, 550 mg daily. Egg yolks are the easiest source.
Chromium picolinate
Insulin sensitivity support. Modest effect size.
Chromium Picolinate
Trace mineral with modest insulin-sensitizing effect. Useful in insulin-resistance protocols at adequate doses.
Chronic caloric restriction
20-30% caloric reduction. Model organism lifespan extension. Human data mixed.
Chronotype
Your genetically influenced sleep-wake preference. The mismatch with schedule drives social jet lag and metabolic strain.
Circadian Rhythm
The body's 24-hour internal clock. Hormones, metabolism, mood, and cognition all run on it.
Citicoline (CDP-Choline)
Choline + cytidine. Acetylcholine and uridine support for cognition.
Citrulline malate
Precursor to arginine, raises nitric oxide. 6, 8 g pre-workout for the pump-and-endurance benefit.
Citrulline malate
L-arginine precursor. 6-8 g pre-workout. Nitric oxide and endurance.
CJC-1295
GHRH analog. Increases GH and IGF-1. Available with or without DAC.
CJC-1295 no-DAC
Short half-life GHRH analog. Daily dosing for evening GH pulse.
CJC-1295 with DAC
Extended half-life via drug affinity complex. Multi-day GH stimulation from single dose.
Clomiphene
Older SERM. Both isomers active. Largely displaced by enclomiphene monotherapy.
Clomiphene (Clomid)
SERM that boosts endogenous testosterone via the HPG axis. Alternative to direct TRT in younger men.
Cluster sets
Short intra-set rest to accumulate high-quality volume.
Cluster Sets
Sets broken into mini-sets with short intra-set rest. More total volume at the same intensity.
Cocoa flavanols
Specifically epicatechin. Improves endothelial function. Dark chocolate at ~70% or higher in modest doses; cocoa powder for the dedicated.
Coenzyme Q10 (ubiquinone)
Mitochondrial cofactor. Statin-depletion replacement.
Cognitive behavioral therapy for insomnia (CBT-I)
Gold-standard behavioral treatment. Superior to medication long-term.
Cognitive Health
The integrated state of attention, memory, executive function, and processing speed.
Cognitive Reserve
The brain's structural and functional buffer against decline. Built through education, challenge, and complexity.
Cold plunge
38-50°F water immersion, 2-5 minutes. Post-training recovery vs adaptation timing matters.
Cold Plunge
Brief immersion in cold water. Hormetic stress for recovery, dopamine, and mitochondrial function.
Cold shower protocol
60-90 seconds cold at end of shower. Mood and alertness benefit.
Cold-water fish roe
Salmon, herring, lumpfish roe. Concentrated source of choline, DHA, B12 in a small serving.
Collagen Peptides
Hydrolyzed collagen. Amino acid blend rich in glycine, proline, hydroxyproline — connective tissue and skin support.
Compound movement
Multi-joint exercise. Squat, deadlift, bench, press, row.
Compression of morbidity
Fries hypothesis. Delay disease onset closer to death.
Concentric phase
Muscle-shortening contraction. Explosive intent for strength.
Conjugate method
Westside-style rotation of max effort and dynamic effort.
Contrast therapy
Alternating hot and cold. Circulation and recovery protocol.
Cooper Test
12-minute run for distance. A field test for estimating VO2 max without lab equipment.
Copper bisglycinate
Chelated copper. Balance high-dose zinc supplementation.
CoQ10 (Ubiquinol)
Mitochondrial electron transport cofactor. Critical if on a statin.
Cordyceps
Cs-4 fungal extract. Endurance and mitochondrial support.
Coronary Artery Calcium Score (CAC)
Cardiac CT-based score. The single best non-invasive marker of established coronary atherosclerosis.
Cortagen
Short peptide bioregulator from Russian gerontology research. Adrenal function support.
Cortisol
The primary stress glucocorticoid. Diurnal rhythm matters more than total amount.
Cortisol AM
Morning peak cortisol. Screening marker for HPA axis integrity.
Cortisol awakening response (CAR)
Peak cortisol 30-45 min after waking. Blunted in burnout and depression.
Cortisol curve
Four-point salivary or urinary cortisol. Full circadian assessment.
Cottage cheese
30 g protein per cup. Slow-release casein, ideal evening protein. Goes overlooked.
Creatine HCl
Hydrochloride form. Higher solubility, no proven superiority to monohydrate.
Creatine loading
20 g/day for 5 days followed by 3-5 g maintenance. Faster saturation.
Creatine Monohydrate
The most-studied supplement in sports nutrition. Strength, power, and brain function.
Creatine monohydrate
Most-studied ergogenic. 3-5 g daily. Strength, hydration, cognition support.
Creatine monohydrate
The most-studied supplement in sports science. 3, 5 g daily, indefinitely. Strength, recovery, lean mass, modest cognitive benefits. The cheap one that actually works.
Cruciferous vegetables
Broccoli, Brussels sprouts, cauliflower, kale, cabbage, arugula. Most nutrient-dense vegetable family; the easiest source of sulforaphane and indole-3-carbinol.
Cruise dose
Lower maintenance testosterone dose between blast cycles. Not medical parlance.
Curcumin
Turmeric active compound. Poor bioavailability without piperine or lipid formulation.
Curcumin (with Piperine)
Active compound in turmeric. Multi-pathway anti-inflammatory.
Cushing's syndrome
Cortisol excess. Central obesity, moon face, striae, hypertension.
Cyclical keto
Five days keto, two days carb refeed. Athletic performance context.
Cyclical ketogenic
Five days keto, two days carb-refeed. Used by some athletes; not well supported by performance data.
Dark leafy greens, daily
Spinach, kale, swiss chard, collards. Folate, vitamin K, magnesium, lutein. The non-negotiable for almost every nutrition protocol.
Dasatinib
Tyrosine kinase inhibitor. Prescription senolytic component.
DASH diet
Dietary Approaches to Stop Hypertension. Lower sodium, higher potassium, magnesium, calcium. One of the few diets with hard cardiovascular endpoint data.
DASH pattern
Dietary Approaches to Stop Hypertension. Lower sodium, higher potassium.
Dawn simulator
Gradual light before wake time. Non-jarring alarm alternative.
Deep Sleep
Slow-wave sleep. Where physical recovery, memory consolidation, and glymphatic clearance happen.
Deficits and deep sleep
Severe caloric deficits cut deep sleep. Don't cut calories aggressively in weeks where sleep is already compromised.
Deload
Planned volume or intensity reduction. Fatigue clearance without detraining.
Deload
Reduced-volume or intensity week. Allows accumulated fatigue to dissipate.
Deload week
Reduced volume week every 4-8 weeks. Fatigue clearance.
DEXA
Dual-energy X-ray absorptiometry. Gold standard for body composition.
DHEA
Adrenal androgen precursor. Declines steeply with age; relevant to mood, libido, and metabolic markers.
DHEA replacement
Oral DHEA for adrenal androgen support. 25-50 mg typical.
DHEA-S
Adrenal androgen sulfate. Marker for adrenal reserve. Precursor to sex hormones.
DHT (Dihydrotestosterone)
The potent androgen converted from testosterone by 5-alpha-reductase. Drives hair loss, prostate growth, and sexual function.
DIAAS
Digestible Indispensable Amino Acid Score. Modern protein quality metric replacing PDCAAS. Higher means a more complete protein source. Whey ≈ 1.09, beef ≈ 1.12, beans ≈ 0.45, 0.60.
Digital sunset
Screen curfew 1-2 hours before bed. Melatonin and sleep onset benefit.
Dihexa
Angiotensin IV-derived hexapeptide. Potent HGF mimetic — orders of magnitude more synaptogenic than BDNF in animal studies.
DIM (Diindolylmethane)
Cruciferous vegetable extract. Estrogen metabolism support.
DNA Methylation
Chemical tags on DNA that regulate gene expression. The substrate of epigenetic aging clocks.
DOMS (Delayed Onset Muscle Soreness)
24-72 hour post-training muscle soreness. A marker of unfamiliar stimulus, not training quality.
Dopamine
Reward and motivation neurotransmitter. Not pleasure itself; the signal to pursue.
Drop sets
Successive weight reductions with no rest.
DSIP
Delta Sleep-Inducing Peptide. Modulates sleep architecture, particularly deep sleep.
DSIP (Delta Sleep Inducing Peptide)
Sleep architecture peptide. Deep sleep support without benzodiazepine profile.
DunedinPACE
Rate of aging estimator. Predicts future decline more than current age.
Dutasteride
Dual 5-alpha reductase inhibitor. Both type I and II. Stronger DHT suppression than finasteride.
Dutasteride
Dual 5-alpha-reductase inhibitor. Stronger DHT suppression than finasteride; longer half-life.
Dynamic Stretching
Active movement through range. The pre-training prep that static stretching is not.
Eccentric Load
The lowering phase of a repetition. Where hypertrophy and tendon adaptation actually happen.
Eccentric phase
Muscle-lengthening contraction. 2-3 second controlled descent standard.
Electrolyte balance
Sodium, potassium, magnesium, chloride. Sodium is the one most people under-consume; the rest are usually adequate from food.
Electrolytes
Sodium, potassium, magnesium. The primary protocol against modern dehydration.
Elimination diet (AIP)
Autoimmune protocol. 30-day removal, structured reintroduction.
EMOM
Every Minute On the Minute. A density and pacing protocol with built-in rest.
Enclomiphene
SERM. LH and FSH restoration without full estrogen antagonism. Preferred over clomiphene for men.
Enclomiphene
The trans isomer of clomiphene. Pure HPG-axis activator without zuclomiphene's mood side effects.
Endorphins
Endogenous opioid peptides. The body's own pain modulators and reward chemicals.
Endothelial Function
The lining of blood vessels. Its capacity to vasodilate is the earliest reversible CV warning.
Endotoxin testing
LAL assay for bacterial endotoxin in injectable preparations. Critical for sterile compounding.
Environment design
Removing friction from desired behaviors, adding friction to undesired.
EPA / DHA
The two omega-3 fatty acids that matter. EPA tilts anti-inflammatory; DHA is structural in brain and retina. Combined target 2, 4 g daily from fish or supplement.
Epigenetic age (Horvath)
DNA methylation-based biological age estimator.
Epigenetic age (PhenoAge)
Levine's clinical biomarker-based biological age.
Epigenetics
How DNA expression changes without changing the underlying sequence. The control layer.
Epitalon
Tetrapeptide. Telomerase activity and pineal regulation.
Epitalon (Epithalon)
Pineal gland tetrapeptide. Telomere and circadian rhythm research.
Essential amino acids (EAAs)
The nine amino acids the body can't synthesize. The complete-protein bar. A scoop of EAAs delivers what BCAAs claim to.
Estradiol (E2)
The dominant estrogen in pre-menopausal women, and a critical hormone in men too.
Estradiol (sensitive assay)
LC-MS/MS estradiol measurement. Accurate in male range where standard immunoassay fails.
Estriol (E3)
Pregnancy-associated estrogen. Bio-identical HRT component.
Estrone (E1)
Weaker estrogen. Elevated in obesity and postmenopause. Reflects peripheral aromatization.
Estrone (E1)
The dominant estrogen after menopause. Produced in adipose tissue from androgen precursors.
Euthyroid sick syndrome
Non-thyroidal illness pattern. Low T3, normal TSH, low reverse T3.
Exemestane
Suicide aromatase inhibitor. Alternative to anastrozole with different pharmacokinetics.
Extra-virgin olive oil
Single-ingredient Mediterranean-diet driver. Cold-extracted, in a dark bottle, harvest-dated, within 18 months. Polyphenol content drives the benefit.
Ezetimibe
Selective cholesterol absorption inhibitor. Add-on to statins for further LDL reduction.
Fadogia Agrestis
African herb popularized for testosterone support. Less data than Tongkat. Proceed with skepticism.
Fascia
The body's connective-tissue net. Affects movement quality, recovery, and pain in ways isolated-muscle thinking misses.
Fast Twitch Muscle
Type II fibers. Power, speed, sprinting. The first thing sarcopenia takes.
Fasting glucose
Baseline glucose. Elevated in prediabetes and diabetes.
Fasting-mimicking diet
5-day low-calorie protocol. Longo formulation. Autophagy without full fast.
Fermented foods
Kimchi, sauerkraut, kefir, yogurt, miso. The single highest-leverage gut-microbiome input. Daily, multiple times a day, is better than weekly.
Ferritin
The iron storage protein. Both an iron-status marker and an acute-phase inflammation marker — context required.
Fiber, insoluble
Fiber that adds bulk and speeds transit time. Found in whole grains, vegetable skins, nuts. Target 15, 25 g daily on top of soluble.
Fiber, soluble
Fiber that dissolves in water, forms a gel, slows gastric emptying, and feeds the colonic microbiota. Found in oats, beans, apples, psyllium. Target 10, 15 g daily.
Finasteride
5α-reductase inhibitor. Hair preservation in men.
Finasteride
5-alpha reductase inhibitor. Hair loss protocol adjunct. Type II 5AR selective.
First-phase insulin response
The rapid spike of insulin in the first 10 minutes after a meal. Blunted early in metabolic disease, before HbA1c moves.
Fisetin
Flavonoid senolytic. Strawberry-rich, high-dose supplementation.
Fish oil (EPA/DHA)
Marine omega-3. 2-4 g combined EPA + DHA daily target.
Flow State
The 'in the zone' state. Full absorption in a challenging task, with time perception altered.
Folate (5-MTHF)
The active form of folate, useful for MTHFR variants. Essential for methylation. 800 mcg daily is the standard dose if supplementing.
Follistatin
Myostatin inhibitor. Potential muscle growth beyond normal ceiling.
FOXO4-DRI
Senolytic peptide. Forces apoptosis in senescent cells by disrupting FOXO4-p53 binding.
Free T3
Bioactive thyroid hormone. Better clinical correlate than TSH in symptomatic euthyroid presentations.
Free T3 (Triiodothyronine)
The active thyroid hormone. The one your cells actually use.
Free T4
Prohormone converted to T3 peripherally. Elevated in hyperthyroid states.
Free T4 (Thyroxine)
The pro-hormone form. Thyroid output, before peripheral conversion.
Free testosterone
Bioavailable fraction. Calculated or measured by equilibrium dialysis.
Front-loaded eating
Larger breakfast, smaller dinner. Aligns with circadian glucose tolerance. Better metabolic outcomes than the reverse.
Fructosamine
Glycated albumin. 2-3 week glucose average. Alternative to HbA1c.
FST-344
Follistatin 344 isoform. Longer serum half-life than base follistatin.
FTP (Functional Threshold Power)
Cycling's working-definition of lactate threshold. The watts you can hold for 60 minutes.
Functional Strength
Strength that transfers to life. Carrying, pulling, hinging, lifting overhead.
GABA
The primary inhibitory neurotransmitter. Why benzos, alcohol, and sleep aids work.
GHK-Cu
Copper peptide. Skin quality, hair growth, anti-aging.
GHK-Cu injection protocol
Copper peptide subcutaneous dosing. Skin, hair, wound, and connective tissue repair.
GHK-Cu topical protocol
Serum or microneedling delivery for scalp and skin applications.
Ghrelin
Stomach-derived hunger hormone. Rises pre-meal, drops post-meal.
GHRP-2
Ghrelin mimetic. GH release with modest cortisol and prolactin rise.
GHRP-2
Growth hormone releasing peptide. Strong GH pulse with mild cortisol and prolactin elevation.
GHRP-6
Older ghrelin mimetic. Marked appetite stimulation as characteristic side effect.
GHRP-6
The original ghrelin mimetic. Strong GH pulse plus pronounced appetite stimulation.
Giant sets
Three or more exercises in a row.
Ginger extract
6-gingerol. Anti-inflammatory and nausea protocol.
GIP (endogenous)
Gastric inhibitory peptide. Second incretin, glucose-dependent insulinotropic.
GLP-1 (endogenous)
Gut incretin. Slows gastric emptying, promotes satiety, potentiates insulin.
GLP-1 microdose protocol
Sub-therapeutic dose (0.1-0.25 mg semaglutide) for metabolic tuning without weight loss target.
GLP-1 titration schedule
Weekly step-up ladder. Minimizes GI side effects during dose ramp.
Glucagon
Insulin's counter-regulatory hormone. Drives hepatic glucose output and fat oxidation.
Glucagon (peptide context)
Counter-regulatory hormone. Third arm of retatrutide's triple agonism.
Glucose Sink
Muscle's role in clearing blood glucose. The biggest single reason resistance training is longevity work.
Glucose variability
The amplitude of glucose swings across a day. The metric a CGM actually shows you. Lower variability is associated with better health outcomes, independent of HbA1c.
Glutamine
Conditionally essential amino acid. Gut barrier and immune fuel, particularly during stress and recovery.
Glutamine
Conditionally essential amino acid; fuel for enterocytes. Often supplemented for gut barrier support. Real evidence is modest; dietary protein usually covers it.
Glutathione
The master endogenous antioxidant. Tripeptide of glutamate, cysteine, and glycine.
Glycation
The non-enzymatic reaction of sugars with proteins. The upstream process that creates AGEs.
Glycation
Non-enzymatic protein cross-linking by sugars. AGE accumulation.
Glycemic index
How quickly a food raises blood glucose vs pure glucose (GI 100). Limited utility on its own. Always pair with GL for real-world meals.
Glycemic Load
Glycemic index × carb amount. The honest metric for blood-sugar impact of a meal.
Glycemic load
The blood-glucose-raising impact of a typical serving of a food, accounting for both glycemic index and carbohydrate content. The more useful version of GI. Aim under 10 per meal for stable-glucose patterns.
Glycine
Cheap amino acid with measurable sleep-quality and core-temperature effects.
Glycine longevity
Glutathione precursor. NHANES data associates intake with methylation age.
Glymphatic System
The brain's overnight cleanup network. CSF-mediated waste clearance that runs primarily during deep sleep.
GlyNAC (glycine + NAC)
Baylor combo. Elderly biomarker improvements in small trials.
Gratitude journaling
Structured daily practice. Modest but real mood effect.
Greek yogurt, full-fat
High protein per calorie, naturally fermented. Plain, unsweetened, Greek or Skyr for highest protein density.
GrimAge
Second-gen epigenetic clock, calibrated to mortality outcomes.
Grip Strength
The single best one-metric predictor of all-cause mortality. Free to measure.
Grounding (earthing)
Direct skin contact with earth. Limited but suggestive data on inflammation.
Growth hormone
Anterior pituitary anabolic hormone. Pulsatile secretion, peak in slow-wave sleep.
Growth hormone paradox
GH deficiency extends lifespan in mice but degrades quality of life in humans.
Habit stacking
New habit attached to existing routine trigger.
Hallmarks of aging (López-Otín)
Twelve interconnected mechanisms driving biological aging.
HbA1c
Glycated hemoglobin. 3-month glucose average.
HbA1c
Glycated hemoglobin. Three-month average of blood glucose — the standard glycemic-control metric.
HCG (Human Chorionic Gonadotropin)
LH mimetic. Preserves testicular size and intratesticular testosterone during TRT.
HCG (Human Chorionic Gonadotropin)
Pregnancy hormone that mimics LH. Maintains testicular function on TRT and supports fertility.
Healthspan
Years lived in good health, distinct from total lifespan.
Healthspan
Years of healthy, functional living. The metric that should replace lifespan.
Heart Health
The cardiovascular system's reserve capacity. The single biggest determinant of all-cause mortality.
Heat Shock Protein (HSP)
Stress-response chaperones. Protect protein folding under thermal, hypoxic, or oxidative challenge.
Heme iron polypeptide
Animal-derived iron. Higher absorption than non-heme forms.
Hexarelin
Potent GHRP. Notable for cardioprotective effects beyond GH release.
Hexarelin
Ghrelin mimetic. Potent GH release but greater tachyphylaxis over weeks.
HIIT
High-intensity interval training. Repeated bouts above lactate threshold.
HIIT (high-intensity intervals)
Sub-maximal intense intervals with recovery. Broad umbrella term.
Hip Hinge
The fundamental movement pattern of folding at the hips. The foundation of deadlift, RDL, and posterior-chain training.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Leucine metabolite. Modest anti-catabolic effect; useful in elderly and bedrest contexts.
HMG (Human Menopausal Gonadotropin)
LH + FSH combination. Fertility restoration in HPG-suppressed men.
HOMA-IR
Homeostatic Model Assessment of Insulin Resistance. Fasting glucose × fasting insulin / 405. Target under 1.5. The cheapest insulin-resistance marker.
Homocysteine
Sulfur amino acid in the methylation cycle. Elevated levels mark methylation dysfunction and cardiovascular risk.
Hormesis
Beneficial adaptation from low-dose stress. The mechanism behind exercise, cold, heat, fasting, and most longevity interventions.
Hormesis
Low-dose stressor triggering beneficial adaptation.
HPA axis
Hypothalamic-pituitary-adrenal axis. Stress response system.
HPG axis
Hypothalamic-pituitary-gonadal axis. Sex hormone regulation.
HPT axis
Hypothalamic-pituitary-thyroid axis. Thyroid regulation.
HRT (hormone replacement therapy)
General term for menopausal hormone replacement.
HRV
Heart rate variability. Higher HRV indicates greater parasympathetic tone.
Humanin
Mitochondrial-derived peptide. Neuroprotection and glucose regulation.
Humanin
Mitochondrial-derived peptide. Cytoprotection and the metabolic-aging axis.
Hydration test
Morning urine color. Pale straw = adequate. Dark amber = behind. The simplest at-home test; trust it over any eight-glasses rule.
Hyperbaric Oxygen (HBOT)
Pressurized oxygen therapy. Approved indications plus emerging off-label longevity protocols.
Hypertrophy
Increase in muscle cross-sectional area. The goal of physique training.
IGF-1
The 'active' form of growth hormone signaling. Better lab marker than GH itself.
Igf-1 and longevity
Lower IGF-1 associated with human longevity in cohort data. Trade-off with muscle mass.
IGF-1 LR3
Long R3 IGF-1 variant. Extended half-life and reduced binding protein affinity.
IGF-1 LR3
Long-arginine-3 IGF-1 analog. ~3x half-life and reduced IGFBP binding versus native IGF-1.
IGFBP-3
Insulin-like growth factor binding protein 3. Reflects GH action integrated over days.
Immunosenescence
Age-related immune decline. Vaccine response and infection risk elevated.
Individual SFA response
Same dose of saturated fat moves ApoB more in some people than others. Test your panel against your own intake rather than the average.
Inflammaging
Chronic low-grade inflammation of aging. Central driver of age-related decline.
Inflammaging
Chronic low-grade inflammation that accumulates with age. The integrated driver of most age-related disease.
Inflammation
The body's response to threat. Acute is healing; chronic is destruction.
Infrared sauna
Lower ambient temperature, longer session tolerance. Different physiology than Finnish.
Injection site rotation
Belly quadrants and thighs. Prevents lipohypertrophy and scarring.
Inositol (Myo-Inositol)
Sugar alcohol with insulin-signaling effects. The strongest non-prescription PCOS intervention.
Insulin
The anabolic master switch and the most-measured signal of metabolic health.
Insulin (bodybuilding context)
Anabolic hormone used peri-workout in competitive bodybuilding. High risk without medical oversight.
Insulin (fasting)
Fasting insulin. HOMA-IR calculation input. Elevated in insulin resistance.
Insulin resistance
Reduced tissue sensitivity to insulin. Prediabetic and metabolic syndrome hallmark.
Insulin Resistance
Cells stop responding to insulin. The root state behind most metabolic disease.
Insulin sensitivity
How much insulin the body needs to clear glucose. Higher sensitivity is better. Improved by training, sleep, fiber, lean mass. Worsened by sleep loss, visceral fat, sedentary days.
Insulin Sensitivity
The opposite of resistance. Cells respond well to small insulin signals.
Insulin syringe 0.5 mL
31-gauge, most common peptide delivery. Precise dosing to units.
Insulin syringe 1.0 mL
Same gauge, larger volume for higher-dose peptides.
Intermittent Fasting
Time-restricted eating. Less about the fast itself, more about meal timing and the eating window.
Intermittent fasting (16:8)
16-hour daily fast. Adherence pattern more than distinct physiology.
Intermittent fasting IF
Umbrella term for any fasting pattern: 16:8, 18:6, 24-hour weekly, ADF, 5:2. Useful for some, not magic for most. Adherence drives results, not the schedule.
Intra-exercise carbs
30, 60 g/h carbohydrate for efforts past 90 minutes. 90 g/h with multiple transportable carbs (glucose+fructose) for elite endurance.
Intramuscular injection technique
90-degree angle, deltoid or glute, aspirate first. Standard for oil-based hormones.
Iodine
Thyroid substrate. Often deficient in modern diets that skip iodized salt and seafood. Target 150 mcg daily.
Iodine (Lugol's)
Elemental iodine + potassium iodide. Thyroid substrate.
Ipamorelin
GH secretagogue. Pulsatile GH release without cortisol or prolactin elevation.
Ipamorelin
Selective ghrelin mimetic. Clean GH pulse without cortisol or prolactin elevation.
Iron bisglycinate
Chelated iron. Better GI tolerance than ferrous sulfate.
Iron Bisglycinate
Chelated iron with markedly better tolerance than ferrous sulfate. The form to choose if you need iron.
Iron, ferritin
Storage form of iron. Better marker of iron status than serum iron. Target 50, 150 ng/mL. Low ferritin shows up as fatigue and hair shedding before anemia.
Isolation movement
Single-joint exercise. Curl, extension, fly.
Isometric hold
Static contraction. Position-specific strength.
Isometric training
Static holds against immovable resistance.
KEEPS trial
Kronos Early Estrogen Prevention Study. Early initiation HRT safety data.
Ketamine
NMDA receptor antagonist. Rapid-acting antidepressant at sub-anesthetic doses.
Ketogenic
Caloric profile of ~70% fat, 25% protein, 5% carbs, sustained. Forces hepatic ketone production. Therapeutic for epilepsy; mixed evidence for general health.
Ketogenic pattern
70/25/5 fat/protein/carb by calories. Hepatic ketone production.
Ketosis
A metabolic state where the body runs primarily on ketones instead of glucose.
Kettlebell training
Ballistic and grind-based kettlebell work.
Kinetic Chain
Coordinated force transmission across joints. Why a strong glute fixes a 'bad' shoulder.
Kisspeptin
Upstream GnRH regulator. Investigational fertility peptide with clean side effect profile.
Kisspeptin-10
Upstream hypothalamic peptide that drives the entire HPG axis. Triggers LH/FSH release like a natural LH-surge.
Klotho
Anti-aging protein. Low levels associated with accelerated aging phenotypes.
KPV
Tripeptide. Anti-inflammatory action via NF-kB pathway.
Krill oil
Phospholipid-bound omega-3. Higher bioavailability than triglyceride fish oil, lower dose density.
L-arginine
Nitric oxide substrate. Poor oral bioavailability compared to citrulline.
L-Citrulline
Arginine precursor. Better than direct arginine for nitric-oxide-driven blood flow.
L-Theanine
Green-tea amino acid. Smooths caffeine without sedating.
Lactate Threshold
Two inflection points on the lactate curve. LT1 and LT2.
Lactic Threshold
The intensity where lactate starts to accumulate faster than it clears. The sweet spot for conditioning.
Lean Mass
Non-fat tissue. Muscle, bone, organ. The metabolic and longevity reserve.
Lectins
Plant proteins, neutralized by cooking. Mostly a non-issue; the "lectin-free" framing is overblown for non-sensitive people. Soak and cook beans.
Leptin
Adipocyte satiety hormone. Elevated in obesity due to leptin resistance.
Leptin
The satiety hormone. Adipose tissue's signal to the hypothalamus.
Letrozole
Potent aromatase inhibitor. Reserved for high-need cases and gyno reversal.
Leucine threshold
The serving-size amount of the amino acid leucine that triggers maximal muscle protein synthesis. Roughly 2.5, 3.0 g per meal, typically present in 30, 40 g of high-quality protein.
Levothyroxine
Synthetic T4 replacement. Most-prescribed thyroid drug globally.
LH & FSH
Pituitary gonadotropins. The brain's signal to the gonads.
Linear periodization
Progressive change in one variable over weeks. Classical strength template.
Lion's Mane
Hericium erinaceus mushroom. NGF-stimulating, with studies showing cognitive benefit.
Lion's Mane
Hericium erinaceus. NGF stimulation. Cognitive and neurological support.
Liothyronine (T3)
Synthetic T3. Added to T4 in some hypothyroid protocols.
Liposomal vitamin C
Phospholipid-encapsulated ascorbate. Higher plasma levels than oral.
Liraglutide
Daily-injection GLP-1 receptor agonist. The pre-semaglutide standard, still useful for slower-onset titration.
Liver insulin sensitivity
How readily the liver suppresses gluconeogenesis in response to insulin. Hardest to recover once impaired.
Liver, beef
Most nutrient-dense food on the planet by most metrics. Once a week, 100, 150 g. A1 sourcing matters.
LL-37
Endogenous antimicrobial peptide. The body's broad-spectrum innate-immune defense, used investigationally for chronic infections.
LL-37 (Cathelicidin)
Human antimicrobial peptide. Skin, mucosal, and gut barrier defense.
Losartan
Angiotensin II receptor blocker (ARB). Blood pressure control with metabolic and renal protection.
Low-Dose Naltrexone (LDN)
Opioid antagonist at micro doses. Off-label for autoimmunity and inflammation.
Low-FODMAP
A short-term elimination pattern for IBS-type symptoms. Not a long-term diet. Reintroduce systematically. Most people don't need it.
Low-FODMAP protocol
Short-term elimination for IBS. Reintroduction phase mandatory.
Lp(a)
Genetic lipoprotein, mostly unmoved by diet or statins. Independent CV risk factor. Measure once; act if elevated.
Lp(a) — Lipoprotein(a)
Genetically determined LDL-like particle. One of the strongest single genetic predictors of premature cardiovascular disease.
Lycopene
The carotenoid in cooked tomato that lowers prostate-cancer risk in observational data. Cooked with fat for bioavailability. Sauce beats raw.
Lymphatic Drainage
The body's filtration and immune transport network. Moved by muscle, not the heart.
Magnesium citrate
Osmotic laxative dose-dependent. Bioavailable at moderate doses.
Magnesium glycinate
Chelated magnesium. Highest bioavailability, minimal GI side effects.
Magnesium glycinate
The form of magnesium with the best absorption and the lowest risk of GI side effects. The form we default to for sleep and cramp protocols. 200, 400 mg before bed.
Magnesium Glycinate
The magnesium form that actually shows up where you need it. Sleep, muscle, nervous system.
Magnesium malate
Malic acid chelate. Cellular energy, fibromyalgia support.
Magnesium oxide
Poor bioavailability. Cheap laxative. Avoid for repletion.
Magnesium taurate
Cardiac and blood pressure support.
Magnesium threonate
L-threonate ester. Crosses blood-brain barrier, cognitive support.
Manganese
Trace mineral. Superoxide dismutase cofactor.
Manganese
Cofactor for collagen and bone formation. Trace mineral. Found in whole grains, nuts, leafy greens.
Matrixyl (Palmitoyl Pentapeptide-4)
Collagen synthesis signal for topical use. Anti-aging skincare workhorse.
Mechanical tension
Primary driver of hypertrophy. Load through full range.
Mechanical Tension
Tension placed on a muscle through resistance. Primary driver of hypertrophy.
Meditation (mindfulness)
Non-judgmental attention on breath or sensation. HRV improvement.
Meditation (transcendental)
Mantra-based practice. Blood pressure and stress data.
Mediterranean diet
The dietary pattern with the strongest long-term cardiovascular evidence. Olive oil, fish, nuts, legumes, vegetables, fruit, low red meat, moderate wine. The benchmark.
Mediterranean pattern
Olive oil, fish, nuts, legumes, vegetables. Strongest long-term cardiovascular data.
Melanotan I
Alpha-MSH analog. Tanning and photoprotection with lower side effect profile than MT-II.
Melanotan II
Non-selective melanocortin agonist. Tanning, libido, appetite suppression. Higher side effect profile.
Melanotan II
α-MSH analog. Tanning, plus libido side effects (the predecessor to PT-141).
Melatonin
Pineal hormone. Circadian phase marker. Also weak MAO inhibitor at high doses.
Melatonin
The pineal hormone of darkness. Sleep onset, circadian timing, and a potent endogenous antioxidant.
Memantine
NMDA receptor antagonist for moderate-to-severe Alzheimer's. Off-label uses in headache and OCD.
Menopause
12 consecutive months without menses. Ovarian estrogen production ceases.
Metabolic Flexibility
The ability to switch between burning glucose and burning fat as needed. A defining marker of metabolic health.
Metabolic stress
Secondary hypertrophy signal. High-rep, short-rest work.
Metformin
AMPK activator, complex I inhibitor. TAME trial cohort ongoing.
Metformin
First-line diabetes drug. Off-label staple of metabolic health and longevity protocols.
Methylated Multivitamin
A floor for the vitamins and minerals diet usually misses. Methylated for the ~40% with MTHFR variants.
Methylene Blue
The original synthetic drug. Mitochondrial electron carrier and nitric oxide modulator. Low-dose nootropic and metabolic tool.
MGF (Mechano Growth Factor)
IGF-1 splice variant produced by damaged muscle. Local repair signal, distinct from systemic IGF-1.
MHT (menopausal hormone therapy)
Preferred modern term for HRT.
Microbiome
The trillions of microbes in the gut. Affects immunity, mood, metabolism, and inflammation.
Microgreens
Young vegetable sprouts. 4, 40x the nutrient density of mature leaves per gram. Cheap to grow at home.
Micronized progesterone
Oral progesterone. Sleep and anxiolytic properties.
Milk Thistle (Silymarin)
Hepatoprotective flavonoid complex. The standard botanical for liver support and detox protocols.
Minoxidil (Oral)
Vasodilator. Used at low oral doses for hair growth.
Mitochondria
The cellular power plants. Make ATP. Run signaling. Drive aging when they fail.
Mitochondrial Density
The number and quality of mitochondria within muscle and other cells.
Mitohormesis
Mitochondrial stress signaling. ROS as adaptive signal.
Mitophagy
Selective autophagy of damaged mitochondria.
MK-677 (Ibutamoren)
Oral ghrelin mimetic. Small molecule, not a peptide, but grouped by use case.
MK-677 (Ibutamoren)
Oral ghrelin mimetic. Sustained GH/IGF-1 elevation without injection.
Mobility
Controlled range of motion. Flexibility plus stability plus strength at end-range.
Mod GRF 1-29 (CJC-1295 without DAC)
Short half-life GHRH analog. The 'pulse' partner to a GHRP — preserves natural GH rhythm.
Modafinil
Wakefulness-promoting drug. The original 'smart drug' for sleep deprivation.
Molybdenum
Sulfite oxidase cofactor. Rarely deficient.
Morning sunlight
Direct sunlight within 30 min of waking. Circadian anchor.
MOTS-c
Mitochondrial peptide. Exercise mimetic, metabolic health protocol.
MOTS-c
Mitochondrial-derived peptide. AMPK activator and metabolic flexibility agent.
Mouth taping
Overnight nasal-only breathing enforcement. OSA screening first.
mTOR
The cellular pathway that signals "build." Activated by leucine, training, and insulin. Necessary for muscle protein synthesis; chronically elevated mTOR is associated with reduced longevity.
mTOR
Mechanistic target of rapamycin. The central growth-vs-conservation pathway. The bull's-eye of longevity intervention.
mTOR pathway
Cellular growth signaling. Chronically elevated mTOR shortens lifespan in model organisms.
MUFA / PUFA / SFA
Mono-, poly-, and saturated fatty acids. The three fat categories that drive lipid panel changes. MUFA (olive oil, avocado) is the safest default for most.
Muscle damage
Third hypertrophy signal. Debate on necessity ongoing.
Muscle insulin sensitivity
How readily muscle takes up glucose. Improved most by resistance training and Zone 2 work. The cleanest lever for metabolic health.
Muscle Mass
Skeletal muscle tissue. The single most malleable longevity input.
N-Acetyl Selank
Acetylated variant of Selank with improved oral bioavailability. Anxiolytic without sedation.
N-Acetyl Semax
Acetylated Semax variant. Longer-duration nootropic with BDNF and NGF upregulation.
NAC (N-Acetyl Cysteine)
Glutathione precursor. Detox, antioxidant, and respiratory support.
NAD+
Mitochondrial currency. The compound that runs underneath everything else.
NAD+ IV infusion
Slow infusion, 500-1000 mg over 2-4 hours. Longevity and energy protocol standard.
NAD+ nasal spray
Alternative delivery route. Less studied than IV or sub-Q.
NAD+ subcutaneous
Micro-dose sub-Q daily. Avoids IV logistics but slower onset.
NAD+/NADH Ratio
The redox indicator of cellular energy state. NAD+ is the oxidized form; NADH the reduced form.
Nasal breathing training
Diaphragmatic and nasal-only breathing during rest and light exercise.
Nature exposure
Time outdoors, ideally green space. Cortisol and mood benefit.
NDT (natural desiccated thyroid)
Porcine thyroid extract. T4 + T3 + other components. Armour, NP Thyroid.
NEAT (non-exercise activity thermogenesis)
Movement outside of structured exercise. Major TDEE contributor.
Nesiritide
Recombinant BNP. Historical use in acute decompensated heart failure.
Net carbs
Total carbohydrates minus fiber and sugar alcohols. The number that matters for glycemic response, especially in low-carb patterns.
Net protein balance
The difference between muscle protein synthesis and breakdown. Positive over a day = anabolic. Drives long-term lean mass change.
Neuroplasticity
The brain's ability to rewire. Use-dependent throughout life.
Nicotinamide mononucleotide (NMN)
NAD+ precursor, one step further downstream than NR.
Nicotinamide riboside (NR)
NAD+ precursor. Elevates NAD+ in blood, muscle.
Nitric Oxide
Vasodilator signaling molecule. Endothelium-derived; declines with age.
NK Cells (Natural Killer Cells)
Innate immune cells that kill virus-infected and cancer cells. NK activity declines with age and chronic stress.
NMN (Nicotinamide Mononucleotide)
NAD+ precursor. The Sinclair-popularized longevity supplement.
NR (Nicotinamide Riboside)
The other NAD+ precursor. Niagen is the commercial form.
NR vs NMN debate
Bioavailability and cellular uptake nuance. Human outcome data limited for both.
Occlusion training (BFR)
Blood flow restriction with light loads. Hypertrophy signal at 30% 1RM.
Olympic lifting
Snatch and clean and jerk. Explosive full-body sport.
Omega-3 (EPA/DHA)
The essential fatty acids your inflammatory and cognitive systems run on.
Omega-3 index
Red-blood-cell EPA + DHA as a percentage of total fatty acids. Target above 8%. The cardiovascular biomarker that's still under-ordered.
Oral estradiol
Higher first-pass metabolism. Elevated SHBG, higher thrombosis signal.
Overreaching (functional)
Short-term high volume beyond recovery. Adaptive rebound with proper deload.
Overtraining syndrome
Persistent maladaptation. Weeks to months to recover.
Oxalates
Compounds in spinach, almonds, beets, chocolate that bind calcium and can contribute to kidney stones in susceptible people. Not for most; watch if you have stone history.
Oxytocin
The bonding peptide hormone. Intimacy, trust, and downstream effects on libido.
Oxytocin
Bonding and labor peptide. Investigational for social anxiety and PTSD.
Pantothenic acid (B5)
Substrate for coenzyme A and acetyl-CoA. Rarely deficient. Listed for completeness.
Pasture-raised eggs
Higher omega-3, vitamin D, lutein/zeaxanthin than conventional. Yolks are the point for choline. Two to four per day is fine for most.
PE-22-28
Spadin-derived 7-mer. Selective TREK-1 antagonist with rapid-onset antidepressant activity in animal models.
PEG-MGF
PEGylated mechano growth factor. Muscle stem cell recruitment for hypertrophy.
Peptide cycling
On/off periods to preserve receptor sensitivity. Protocol-dependent duration.
Peptide receptor desensitization
Downregulation of receptor number or sensitivity after chronic agonism. Basis for cycling.
Peptide reconstitution stability
Time from reconstitution until potency degrades below 90%. Compound-specific.
Peptide storage lyophilized
Room temperature acceptable for weeks. Refrigerate for months of shelf life.
Peptide storage reconstituted
Refrigerated 2-8°C. 30-day working shelf life once mixed.
Peptide YY
Post-meal satiety peptide from L cells.
Perimenopause
Transition phase before menopause. Erratic hormone fluctuation.
Pheochromocytoma
Catecholamine-secreting adrenal tumor. Episodic hypertension, headaches, sweating.
Phosphorus
Bone matrix, ATP, membrane phospholipids. Rarely deficient in protein-adequate diets. Excess from soda and processed foods can disrupt the calcium-phosphorus ratio.
Phytoestrogens
Plant-derived compounds (soy isoflavones, lignans) with weak estrogenic activity. Net neutral to positive in most outcome studies.
Pinealon
Khavinson tripeptide for the pineal axis. Marketed as a cognitive bioregulator with limited Western data.
Piperine
Black pepper alkaloid. Enhances curcumin and other polyphenol bioavailability.
Plant protein blends
Pea + rice + hemp combined to approach a complete amino acid profile. Higher serving size needed than whey to hit the leucine threshold. ~40 g per serving is the working number.
Plant-forward
Pattern that prioritizes plant foods without excluding animal foods. Mediterranean is the canonical version. Outperforms strict vegan and strict carnivore in long-term outcome data.
Plyometrics
Reactive stretch-shortening cycle drills. Jump training.
Polarized training
80% easy, 20% hard, minimal moderate. Endurance sport structure.
Polarized Training
80 percent Z2, 20 percent Z5. Minimize Z3 and Z4.
Polyphenols
Plant compounds (flavonoids, resveratrol, curcumin, EGCG) with antioxidant and signaling activity. Get them from food, not pills. Berries, dark chocolate, green tea, olive oil.
Polyphenols
Plant secondary metabolites with broad health effects. The 'colored compound' family — flavonoids, anthocyanins, lignans, more.
Post-cycle therapy (PCT)
Restoration protocol after HPG-suppressive cycle. Enclomiphene, HCG, aromatase management.
Post-exercise window
The legendary 30, 60 minute anabolic window is real but smaller than mythologized. Total daily protein matters more than timing.
Posterior Chain
Muscles on the back of the body. Hamstrings, glutes, erectors, back.
Postmenopause
State after menopausal transition completes.
Postprandial glucose
2-hour post-meal glucose. Detects early metabolic dysfunction.
Postprandial response
The body's two-hour glucose, insulin, and triglyceride response after a meal. What a CGM measures. Personal: same meal, different person, different response.
Potassium
The counterweight to sodium. 3.5, 4.7 g daily target. Potatoes, bananas, beans, leafy greens. Most people are under-supplied.
Powerlifting
Squat, bench, deadlift. Competition sport with 1RM total.
PQQ
Pyrroloquinoline quinone. Promotes mitochondrial biogenesis (more, not just better).
PQQ
Pyrroloquinoline quinone. Mitochondrial biogenesis.
Pre-diabetes
Fasting glucose 100, 125 mg/dL or HbA1c 5.7, 6.4%. Reversible with training, sleep, weight loss, and dietary structure.
Pre-exercise hydration
500 mL water + 500, 1000 mg sodium two hours before training in hot conditions. Reduces in-session drops in performance.
Pregnenolone
The 'mother hormone.' Upstream precursor to all steroid hormones, with direct CNS effects.
Pregnenolone
Master steroid precursor. Neurosteroid effects, memory support.
Primary hypogonadism
Testicular failure. High LH/FSH, low testosterone.
Probiotic (Multi-Strain)
Live bacterial cultures for gut support. Strain specificity matters more than total CFU count.
Probiotic strains
Specific named bacteria with documented effects. Strain matters more than CFU count. Look for L. rhamnosus GG, B. lactis HN019.
Progesterone
The 'calming' sex steroid. GABAergic effects, sleep architecture, and cycle regulation.
Progesterone (male)
Neurosteroid and mineralocorticoid antagonist. Investigational in male protocols.
Progressive Overload
Gradual increase in training stress over time.
Progressive overload
Gradual increase in training stimulus. Foundational hypertrophy principle.
Prolactin
Pituitary hormone. Elevated by stress, medications, or prolactinoma. Suppresses libido.
Prolactinoma
Prolactin-secreting pituitary adenoma. Galactorrhea, hypogonadism, visual field cuts if large.
Prolonged fasting
72+ hours. Autophagy induction, stem cell renewal signals.
Propranolol
Beta-blocker. Off-label for performance anxiety. Heart rate, tremor, physical anxiety symptoms.
Protein cycling
Alternating high and low protein periods. Longevity vs muscle maintenance tension.
Protein distribution
Spreading total daily protein across 3, 5 meals of 30, 50 g each, rather than dumping it into one. Hits the leucine threshold multiple times per day.
Protein floor
The minimum daily protein intake we treat as non-negotiable for body-composition goals. Default: 1.0 g per pound of bodyweight, defended in caloric deficit and surplus alike.
PT-141
Bremelanotide. CNS-mediated arousal pathway, distinct from vascular agents.
PT-141 (Bremelanotide)
MC4R-selective agonist. FDA approved for hypoactive sexual desire disorder in premenopausal women.
Pulses (legumes)
Lentils, chickpeas, black beans, peas. The cheapest fiber + plant protein combination in the supermarket.
PURE study findings
Large observational study that pushed back on universal low-fat recommendations. Worth reading if you're modeling your own diet.
Pycnogenol (Pine Bark Extract)
French maritime pine bark extract. Standardized procyanidin complex for endothelial and vascular health.
Pyramid training
Rising weight, falling reps. Traditional strength template.
Quercetin
Flavonoid antioxidant. Antihistamine and senolytic properties.
Quercetin
Anti-inflammatory polyphenol in onions, apples, capers. 500 mg supplement dose if targeting; otherwise food is enough.
Quercetin
Flavonoid, weak senolytic. Component of D+Q protocol.
Rapamycin (Sirolimus)
mTOR inhibitor. The most-studied longevity drug. Lifespan extension across multiple species.
Rapamycin (sirolimus)
mTOR inhibitor. Extends lifespan in mice. Investigational human longevity.
Reconstitution volume
Volume of diluent added to lyophilized peptide. Determines mcg-per-unit conversion.
Red light therapy
Photobiomodulation. 630-670 nm and 810-850 nm. Skin, joint, mitochondrial protocols.
Refeed
A planned, short increase in carbohydrate intake during a longer caloric deficit. Restores muscle glycogen, leptin, and adherence. Usually one day every 1, 2 weeks.
Refeed metabolism
The temporary metabolic uptick after a high-carb refeed within a deficit. Leptin and thyroid recover briefly; adherence improves.
Reishi
Ganoderma lucidum. Immune modulation and sleep quality.
REM Sleep
Rapid Eye Movement sleep. Where emotional processing, learning consolidation, and dreaming happen.
Renin
Kidney enzyme. Aldosterone-renin ratio screens primary aldosteronism.
Rep tempo
Explicit contraction speed per phase. 3-1-1-0 style notation.
Resistance training
Progressive overload against load. Base for body composition and longevity.
Resistant starch
Starch that escapes digestion in the small intestine and ferments in the colon, feeding the microbiome. Cooked-and-cooled rice or potatoes are the easiest source.
Rest-pause sets
Brief rest within a set to squeeze extra reps.
Resting Heart Rate (RHR)
Morning supine heart rate. A daily readout of fitness, recovery, and acute stress load.
Resveratrol
Polyphenol, sirtuin activator. The original 'longevity molecule' with controversial human benefit.
Retatrutide
Triple agonist (GLP-1, GIP, glucagon). Late-stage weight loss investigational.
Retatrutide
Triple agonist. GIP, GLP-1, and glucagon receptors.
Reverse cholesterol transport
The HDL-mediated process of pulling cholesterol from peripheral tissue back to the liver. Why HDL functionality matters more than HDL number.
Reverse pyramid
Heaviest first, then reduce. Post-warmup top-set methodology.
Reverse T3
Inactive T3 isomer. Elevated in stress, illness, and caloric restriction.
Reverse T3 (rT3)
Inactive thyroid metabolite. Elevated rT3 signals 'thyroid resistance' — cells reacting to stress by blocking T3 action.
Rhodiola rosea
Adaptogen. Fatigue and mild depression support. SHR-5 extract standardized.
Rhodiola Rosea
Adaptogen for fatigue, mood, and stress resilience.
Riboflavin (B2)
Mitochondrial cofactor; deficiency causes migraine in a subset of people. 400 mg daily is the migraine-prevention dose.
RIR
Reps in reserve. How many additional reps you could perform.
RIR (reps in reserve)
Reps left before failure at end of set. Autoregulation tool.
ROM (Range of Motion)
The arc of movement at a joint. Both training quality and what tendons and joints adapt to.
ROS (Reactive Oxygen Species)
Free radicals from oxygen metabolism. Damage at chronic excess, signaling at controlled levels.
Rosuvastatin
The most potent statin per milligram (Crestor). Effective LDL reduction with longer half-life than atorvastatin.
RPE
Rate of perceived exertion. Subjective scale, typically 1 to 10.
RPE (rate of perceived exertion)
1-10 subjective effort scale. Anchored to reps in reserve.
Rucking
Weighted backpack walking. Zone 2 with load. Time-efficient.
Sarcopenia
Age-related loss of muscle mass and function. The single biggest reason resistance training is non-negotiable.
Satiety hierarchy
Foods ranked by satiety per calorie. Protein and fiber lead; ultraprocessed energy density trails. The mechanism behind "whole foods" without invoking moralism.
Sauna
Dry heat exposure. Trains cardiovascular reserve, raises BDNF, induces HSPs. The cleanest hormetic data of any modality.
Sauna (Finnish)
Dry heat 170-200°F, 15-30 minutes, 3-5 sessions per week. Cardiovascular and mortality benefit.
Saw Palmetto
Serenoa repens berry extract. Mild 5-alpha-reductase inhibitor for prostate and hair-loss support.
Screen time boundaries
Curated digital consumption. Attention protection.
Seaweed
Iodine, fucoidan, fiber. Nori, dulse, wakame. Easiest path to iodine adequacy without iodized salt.
Secondary hypogonadism
Pituitary or hypothalamic failure. Low LH/FSH, low testosterone.
Selank
Heptapeptide. Anxiolytic without sedation. Modulates GABA and BDNF.
Selank
Russian anxiolytic peptide. Tuftsin analog. Intranasal, no dependence risk.
Selenium
Trace mineral essential for thyroid conversion and glutathione peroxidase activity. Narrow therapeutic window.
Selenium
Antioxidant mineral, cofactor for thyroid hormone conversion. Brazil nuts are concentrated. 200 mcg daily ceiling; excess is hepatotoxic.
Selenomethionine
Selenium form. Thyroid conversion and glutathione peroxidase support.
Semaglutide
GLP-1 receptor agonist. Appetite, satiety, insulin sensitivity.
Semax
Heptapeptide. BDNF and NGF agonist for focus and memory.
Semax
Russian nootropic peptide. ACTH 4-10 fragment. Intranasal BBB delivery.
Senescent cells
Zombie cells resistant to apoptosis. SASP secretion drives inflammaging.
Senolytics
Compounds that clear senescent cells. Dasatinib + quercetin protocol.
Senolytics
Compounds that selectively kill senescent cells. The leading edge of geroscience.
Senomorphics
Compounds that suppress SASP without cell clearance.
Sermorelin
The original GHRH (1-29) analog. Foundation of the modern GH-axis stack.
Sermorelin
GHRH 1-29 analog. Short-acting endogenous GH stimulator.
SHBG (Sex Hormone Binding Globulin)
Carrier protein for testosterone and estradiol. Determines free-to-total ratio.
SHBG (Sex Hormone Binding Globulin)
The protein that binds and inactivates sex hormones. Determines free, bioavailable testosterone and estradiol.
Sildenafil (Viagra)
PDE5 inhibitor. Short-acting, on-demand erectile aid.
SIRT1 (Sirtuins)
NAD+-dependent deacetylase enzymes. Activated by caloric restriction; modulate metabolism, DNA repair, and aging.
Sirtuins (SIRT1-7)
NAD+-dependent deacetylases. Longevity signaling proteins.
SIT (sprint interval training)
All-out efforts under 30 seconds. Time-efficient conditioning.
Sleep Architecture
The structure of sleep across REM, deep, and light stages.
Sleep hygiene
Behavioral inputs to sleep quality. Room temp, light, timing, wind-down.
Sleep Latency
Time from lights-out to sleep onset. A diagnostic of sleep pressure and sleep hygiene.
Sleep restriction therapy
CBT-I core technique. Temporarily reduce time in bed to consolidate.
Slow bulk
Surplus of 250, 500 kcal above maintenance, paired with progressive overload. Slower is leaner; aggressive bulks add fat at a 1:1 ratio with muscle.
Snap-8
Octapeptide successor to Argireline. Topical SNAP-25 modulator for expression-line reduction.
Social connection
Frequency and depth of relationships. Longevity data comparable to smoking cessation.
Sodium
Performance critical; not the villain it was made to be. Active people need 3, 5 g daily. Low-sodium dogma harms athletes and people on GLP-1s.
Spermidine
Polyamine that triggers autophagy. Cellular cleanup.
Spermidine
Autophagy inducer. Wheat germ extract, dietary sources.
Spirulina / chlorella
Microalgae. Source of complete protein, B12 analogs, antioxidants. Don't rely on for B12; the analog isn't always bioactive.
SS-31 (Elamipretide)
Mitochondria-targeted tetrapeptide. Stabilizes cardiolipin and restores ATP production in damaged mitochondria.
Standing desk
Alternating sit-stand throughout day. Reduces sedentary metabolic penalty.
Stem Cells
Undifferentiated cells that can self-renew and become specialized. The biological reserve pool. Declines with age.
Sterile water for injection
Preservative-free water. Single-use dose only.
Strongman training
Odd-object heavy lifting. Yoke, farmer, atlas stone.
Subclinical hyperthyroidism
Suppressed TSH, normal free T4. Cardiac and bone risk over time.
Subclinical hypothyroidism
Elevated TSH, normal free T4. Symptom-driven treatment decision.
Subcutaneous injection technique
45-degree angle in belly fat, pinch tissue, slow depression. Standard for peptides.
Sugar alcohols
Erythritol, xylitol, sorbitol. Lower glycemic impact than sugar. Erythritol has been flagged in cardiovascular observational data; used judiciously, not freely.
Sulforaphane
Compound from cruciferous vegetables (broccoli sprouts most concentrated) that upregulates Phase II detoxification enzymes. Cook lightly to preserve the myrosinase enzyme.
Sulforaphane
Isothiocyanate from broccoli sprouts. The most-studied Nrf2 activator. Drives phase II detoxification.
Supercompensation
After recovery, performance temporarily exceeds the pre-stress baseline.
Supersets
Two exercises back-to-back. Antagonistic pairings preserve strength.
Tadalafil (Cialis)
The longer-acting PDE5 inhibitor. Daily low-dose has lifestyle and cardiovascular use.
Tamoxifen
SERM. Post-cycle therapy and breast tissue protection during high-dose androgen use.
Tart Cherry Extract
Anti-inflammatory and slight melatonin source. A mild sleep-and-recovery aid.
Taurine
Sulfur amino acid implicated in mitochondrial function, BP, and longevity. 1, 3 g daily tolerated well. Recent human longevity data is intriguing.
Taurine
Sulfur amino acid with calcium-modulating, GABAergic, and mitochondrial effects. One of the most under-rated cheap supplements.
Taurine longevity
2023 mouse and monkey data suggesting lifespan extension. Human RCTs pending.
TB-500
Thymosin Beta-4 fragment. Connective tissue repair and angiogenesis.
TB-500 systemic protocol
Thymosin Beta-4 subcutaneous dosing. Systemic tissue repair and angiogenesis.
Telmisartan
ARB with PPAR-gamma activity. Blood pressure plus insulin-sensitizing effects.
Telomerase
Enzyme that maintains telomere length. Active in germ and cancer cells.
Telomere length
Chromosome-end repeat length. Population marker of biological age.
Telomeres
Protective caps on chromosome ends. Shorten with cell division; below a critical length, cells senesce.
Tertiary hypogonadism
Hypothalamic failure. Same lab picture as secondary.
Tesamorelin
GHRH analog. FDA approved for HIV-associated lipodystrophy. Visceral fat reduction.
Tesamorelin
GHRH analog with strong specificity for visceral fat reduction.
Tesofensine
Triple monoamine reuptake inhibitor. Investigational obesity drug studied at Danish universities.
Testosterone
The primary male anabolic steroid, and a critical hormone in women too. Built into bone, muscle, libido, and mood.
Testosterone (female)
Female androgen replacement. Low-dose transdermal preferred.
Theanine
L-theanine. Caffeine partner, smooths stimulation. 100-200 mg.
Thermic effect of food TEF
Energy burned digesting food. Protein ~25%, carbs ~8%, fat ~3%. A real, modest reason to prioritize protein in body-composition phases.
Thirty plants a week
A heuristic for microbiome diversity from the American Gut Project. Variety, not quantity, of plants. Different colors, different families. The single most-cited number in our nutrition writing.
Thymalin
Thymus gland derivative peptide. Immune reset protocol adjunct.
Thymalin
Thymic peptide bioregulator. Immune modulation and T-cell function support, especially in aging populations.
Thymic involution
Age-related thymus shrinkage. Naive T-cell production loss.
Thymosin Alpha-1
Immunomodulator historically used in HIV/HCV. Now studied for autoimmune and cancer adjunct protocols.
Thymosin Alpha-1
Polypeptide hormone. Immune modulation and T-cell function.
Thyroid resistance
Peripheral T3 receptor insensitivity. Rare condition.
Time under tension
Total loaded contraction duration. Secondary to load and volume.
Time Under Tension (TUT)
Total seconds a muscle is loaded during a set. A driver of hypertrophy beyond sets and reps alone.
Time-restricted eating (TRE)
Fixed daily eating window, typically 8-10 hours. Circadian alignment more than caloric restriction.
Time-restricted eating TRE
Eating all daily calories inside a fixed daily window, typically 8, 10 hours. Not the same as caloric restriction; the benefit is mostly circadian alignment and overnight fasting.
Timing hypothesis
HRT initiated within 10 years of menopause is safer than later initiation.
Tirzepatide
Dual GIP/GLP-1 agonist. Glycemic control and fat-mass attenuation.
Tocotrienols
Rare vitamin E fraction. Distinct anti-inflammatory profile.
Tongkat Ali
Eurycoma longifolia. Free testosterone-raising adaptogen with real human data.
Total testosterone
Sum of free and bound testosterone. Diurnal variation, draw before 10 AM.
TPO Antibodies
The autoimmune thyroid marker. Hashimoto's signature.
Training frequency
Sessions per muscle group per week. 2 x week hits most hypertrophy targets.
Training to failure
Sets ended at momentary muscular failure. Higher fatigue cost, similar hypertrophy.
Trans fats
Industrial fats associated with cardiovascular harm at any dose. Functionally banned in the US since 2018. Watch for them in imported packaged foods.
Transdermal estradiol
Patch or gel delivery. Bypasses first-pass metabolism, lower thrombosis risk.
Trazodone (low-dose)
Old antidepressant; low-dose use as a non-habit-forming sleep aid.
Tretinoin
The vitamin A acid topical. The most-studied skin-aging treatment that exists.
Trimethylglycine (betaine)
Methyl donor. Modest performance effect at 2.5 g daily. Cheap, evidence tilted positive.
TSH
Pituitary-driven thyroid stimulator. Screening marker with limited nuance.
TSH
Pituitary signal that drives thyroid output. The most-screened, most-misinterpreted thyroid lab.
TUDCA (Tauroursodeoxycholic Acid)
Bile acid derivative. Liver support, ER-stress mitigation, and the practical longevity-stack hepatoprotective.
Tyrosine
Catecholamine precursor. Cognitive support under stress. 500-2000 mg.
Ubiquinol
Reduced CoQ10 form. Better bioavailability after age 40.
Undulating periodization
Daily or weekly rotation of intensity and volume.
Unilateral Strength
One-sided strength training. Exposes and corrects asymmetries; trains stability with strength.
Unilateral training
One limb at a time. Asymmetry correction, core demand.
Urolithin A
Postbiotic from pomegranates. Targets mitophagy: clearing damaged mitochondria.
USP 797 compliance
Sterile compounding standard. Required for legitimate 503A pharmacies.
Vagal Tone
Parasympathetic baseline. Measured via HRV. Higher = better autonomic balance and resilience.
Vaginal estradiol
Local delivery for genitourinary syndrome of menopause. Minimal systemic absorption.
Vanadyl sulfate
Insulin-mimetic trace mineral. Investigational glucose management.
Vasopressin (ADH)
Antidiuretic hormone. Water retention and blood pressure.
VIP (Vasoactive Intestinal Peptide)
28-amino-acid neuropeptide. Anti-inflammatory, vasodilatory, and a key target in CIRS / chronic inflammatory response syndrome.
VIP nasal spray
Vasoactive Intestinal Peptide. Low levels flagged in mold biotoxin illness (CIRS). Nasal delivery bypasses degradation.
Visceral Fat
Fat surrounding internal organs. The metabolically active, inflammation-driving fat that matters for disease risk.
Vitamin A retinyl palmitate
Preformed vitamin A. Skin, immune, retinal support.
Vitamin B12 (Methylcobalamin)
The methylated, active form of B12. Critical for methylation, nerve function, and erythropoiesis.
Vitamin C (Liposomal)
Phospholipid-encapsulated vitamin C. Bypasses the gut saturation that limits oral dosing.
Vitamin C ascorbate
Non-acidic form. Better GI tolerance than ascorbic acid.
Vitamin D (25-OH-D)
The storage form of vitamin D. The right marker for vitamin D status. Optimal 50-70 ng/mL.
Vitamin D3
Cholecalciferol. Target serum 40-60 ng/mL. Dose to labs, not fixed.
Vitamin D3 (cholecalciferol)
The bioavailable form of vitamin D. Target serum 40, 60 ng/mL. Typical dose 2,000, 5,000 IU daily, calibrated to bloodwork.
Vitamin D3 + K2
Minimum-effective baseline for hormone, immune, and bone health. Always paired with K2.
Vitamin E mixed tocopherols
Full spectrum vitamin E. Avoid isolated alpha-tocopherol.
Vitamin K2 (MK-7)
Routes calcium into bone, away from soft tissue. Should be paired with D3 at higher doses. Typical: 100, 200 mcg daily.
Vitamin K2 MK-4
Shorter half-life K2 form. Bone-specific applications.
Vitamin K2 MK-7
Menaquinone-7. Directs calcium into bone away from vasculature. Pair with D3.
VO2 Max
The single best predictor of all-cause mortality past age 50. Trainable at any age.
VO2 max intervals
4 x 4 minute near-max efforts with 3 minute recovery. Aerobic ceiling protocol.
VO2 Sub-Max
Submaximal oxygen consumption testing. A field-friendly alternative to true VO2 max testing.
Volume load
Sets x reps x weight. Weekly total dose.
Vyvanse (Lisdexamfetamine)
Prodrug amphetamine. Smoother onset and longer duration than IR amphetamine; harder to abuse.
Walking meetings
Ambulatory work meetings. Steps + cognition combination.
Weighted blanket
10% of body weight. Anxiety and sleep onset support.
Whey isolate
Protein source with the highest leucine-per-gram ratio in dairy. ~26 g protein per 30 g scoop, fast-digesting, low fat and lactose. The default post-workout option.
Whole eggs vs. egg whites
Yolks contain choline, lutein, zeaxanthin, vitamin D, B12. Skipping yolks is leaving most of the nutrition behind.
Whole-food, plant-based (WFPB)
Minimally processed plants only. Anti-inflammatory, fiber-dense. Watch for protein adequacy in active people.
Wild-caught fish
Salmon, sardines, mackerel, anchovies. SMASH is the acronym. Highest omega-3, lowest mercury per gram. Two, three times a week.
Wim Hof breathing
30-40 deep breaths followed by breath hold. Hyperventilation-based protocol.
Women's Health Initiative
Landmark HRT trial. Interpretation errors distorted HRT prescribing for a generation.
Xenohormesis
Plant-derived stress signals conferring hormetic benefit. Polyphenol hypothesis.
Yoga nidra
Guided deep relaxation. Sleep architecture support.
Z2 Threshold
The aerobic intensity at which mitochondrial efficiency is maximally trainable.
Zinc / copper ratio
Long-term zinc supplementation depletes copper. Keep the ratio near 10:1 by supplementing 1, 2 mg copper for every 15, 25 mg zinc.
Zinc bisglycinate
Chelated zinc. High absorption, low GI upset.
Zinc Picolinate
Foundational mineral for testosterone, immunity, and androgen receptor function.
Zinc picolinate
Well-absorbed form. Standard zinc supplement.
Zone 1
Recovery-pace effort. Roughly 50 to 60 percent of max heart rate.
Zone 2 training
Conversational aerobic pace. Mitochondrial density protocol.
Zone 3
Tempo. Above LT1, below LT2. Sustainable for 30 to 60 minutes.
Zone 4
Threshold. At or near lactate threshold. Sustainable 15 to 30 minutes.
Zone 5
Maximal aerobic and anaerobic. Above lactate threshold. Short intervals.