Weekly Wisdom Episode 23 | January 3, 2026
Evidence-Based Health, Fitness, Longevity & Performance
Weekly Wisdom curates research-backed insights, expert discussions, and practical tools for people who care about long-term health, physical performance, and clear thinking. This edition focuses on cholesterol myths, biological aging, gratitude science, sleep, joint health, and overlooked strength methods.
The LDL Cholesterol Myth
Why “Bad” Cholesterol Isn’t the Villain It’s Made Out to Be
LDL cholesterol is routinely labelled “bad,” yet the biology is more nuanced.
LDL plays a critical role in:
Hormone production
Cell membrane repair
Immune function
Cardiovascular risk is driven less by LDL alone and more by particle size, inflammation, insulin resistance, and metabolic health. Oversimplifying LDL leads to poor health decisions and misplaced fear.
Vitamin D3 and Biological Aging
Slowing Telomere Shortening
https://pubmed.ncbi.nlm.nih.gov/40409468/
A randomized controlled trial found that taking 2,000 IU of vitamin D3 daily slowed telomere shortening over four years.
Impact:
The difference equated to roughly 3 years less biological aging compared to placebo.
Vitamin D’s influence on immune regulation, inflammation, and cellular aging makes deficiency a serious long-term risk, especially in northern climates.
The Science of Gratitude
Mental Health, Heart Health, Sleep, and Cognitive Aging
Gratitude isn’t fluff. It’s measurable biology.
Research links gratitude practices to improvements in:
Mood and stress regulation
Cardiovascular health
Sleep quality
Relationship satisfaction
Cognitive resilience with aging
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10551131/
https://pubmed.ncbi.nlm.nih.gov/35123174/
https://pubmed.ncbi.nlm.nih.gov/22642482/
The mechanism is simple: gratitude reduces chronic stress load, which improves downstream hormonal, cardiovascular, and neurological outcomes.
Fight Fit Feature
The Forgotten Strength Exercise of Soviet Athletes: The Soviet High Pull
Before modern CrossFit, Soviet athletes and special forces used the high pull to develop explosive power, grip strength, and upper-back dominance.
It’s efficient, brutal, and largely ignored in modern programming. That’s a mistake.
Weck Method for Running
Improving Gait, Efficiency, and Injury Resistance
The Weck Method reframes running as a rotational, elastic movement rather than a linear grind.
Key benefits include:
Improved stride efficiency
Reduced joint stress
Better force transfer through the hips and trunk
Especially relevant for aging athletes and those managing chronic hip or knee issues.
Sleep Deprivation and the Teenage Brain
Why Teens Need More Sleep Than We Let Them Get
Chronic sleep deprivation in adolescents negatively affects:
Emotional regulation
Risk assessment
Learning and memory
Mental health outcomes
Early school schedules conflict with teenage circadian rhythms, creating a structural sleep deficit with long-term consequences.
Fix Elbow Pain Fast
Common Causes and Practical Solutions
Elbow pain is rarely an elbow problem.
It’s usually:
Grip overload
Shoulder dysfunction
Poor movement variability
This breakdown covers fast, practical interventions that actually address root causes rather than chasing symptoms.
Panel Discussion: Women’s Health
Hormones, Training, and Long-Term Health
A multi-expert panel discussing:
Hormonal health
Training considerations across life stages
Perimenopause and menopause realities
Misinformation in women’s fitness and medicine
Essential viewing for coaches and athletes alike.
Prostate Care (Yes, Really)
A Surprisingly Practical Guide
https://t-nation.com/t/prostate-care-the-fun-way/287383
Prostate health matters. Avoiding the topic doesn’t make the issue disappear.
This piece delivers practical information without hysteria or shame and is worth reading if longevity is the goal.
Seasonal Strength & Hormone Humour
Because Taking Health Seriously Doesn’t Mean Being Miserable
Merry Squat-mas!
Merry Perimenopause
Humour lowers defences. These do it well while still delivering useful ideas.
