Dr Adrian Laurence: ArticlesDr Adrian Laurence is a practising Family & Lifestyle Medicine physician. He writes articles on heart health, longevity, metabolic medicine, and the daily habits that keep people well.https://dradrianlaurence.com/en-GBEating after 9pm ages your heart and liver faster. Especially after 40https://dradrianlaurence.com/articles/2026-04-22-eating-after-9pm-ages-your-heart-and-liver/https://dradrianlaurence.com/articles/2026-04-22-eating-after-9pm-ages-your-heart-and-liver/A 2026 NHANES analysis of 14,012 adults found finishing the last meal before 9pm was linked to slower biological ageing in heart, liver, and body. Strongest after 40.Wed, 22 Apr 2026 00:00:00 GMTlongevitycardiovascularmetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)Why stress shows up in your gut (and what actually breaks the cycle)https://dradrianlaurence.com/articles/2026-04-21-why-stress-shows-up-in-your-gut/https://dradrianlaurence.com/articles/2026-04-21-why-stress-shows-up-in-your-gut/Stress doesn't just make your stomach feel off. It physically changes your gut lining, shifts your microbiome, and primes the nerves to over-react. Here's what helps.Tue, 21 Apr 2026 00:00:00 GMTmetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)Welcomehttps://dradrianlaurence.com/articles/2026-04-20-welcome/https://dradrianlaurence.com/articles/2026-04-20-welcome/A short note on what this site is, who it's for, and how to follow along.Mon, 20 Apr 2026 00:00:00 GMTaboutdradrianlaurence@gmail.com (Dr Adrian Laurence)Hard exercise vs long exercise: why intensity matters more for longevityhttps://dradrianlaurence.com/articles/2026-04-20-why-hard-exercise-beats-long-exercise/https://dradrianlaurence.com/articles/2026-04-20-why-hard-exercise-beats-long-exercise/A 3.8-million-person meta-analysis shows exercise intensity predicts mortality more reliably than total duration. Here's what the data means for how you train.Mon, 20 Apr 2026 00:00:00 GMTcardiovascularlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Why racket sports beat everything else for longevityhttps://dradrianlaurence.com/articles/2026-04-19-why-racket-sports-beat-everything-for-longevity/https://dradrianlaurence.com/articles/2026-04-19-why-racket-sports-beat-everything-for-longevity/Tennis added 9.7 years of life expectancy in the Copenhagen City Heart Study. Jogging added 3.2. Here's what the data shows, and what probably explains the gap.Sun, 19 Apr 2026 00:00:00 GMTlongevitycardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)Sauna and heart disease: what twenty years of Finnish data actually showshttps://dradrianlaurence.com/articles/2026-04-18-sauna-and-heart-disease/https://dradrianlaurence.com/articles/2026-04-18-sauna-and-heart-disease/Men using a sauna four to seven times a week had a 77% lower risk of dying from cardiovascular disease. The data, the mechanism, and who should be cautious.Sat, 18 Apr 2026 00:00:00 GMTcardiovascularlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Tiny daily habits that cut heart attack risk: what a 53,000-person study foundhttps://dradrianlaurence.com/articles/2026-04-17-small-changes-heart-attack-risk/https://dradrianlaurence.com/articles/2026-04-17-small-changes-heart-attack-risk/Eleven extra minutes of sleep, four and a half more minutes of activity, a small diet improvement. New UK Biobank data shows how much that shift cuts cardiovascular risk.Fri, 17 Apr 2026 00:00:00 GMTcardiovascularlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Why I no longer tell patients one or two drinks is finehttps://dradrianlaurence.com/articles/2026-04-16-why-i-no-longer-tell-patients-one-or-two-drinks-is-fine/https://dradrianlaurence.com/articles/2026-04-16-why-i-no-longer-tell-patients-one-or-two-drinks-is-fine/The evidence that light drinking is protective has mostly fallen apart. Two large 2022 and 2023 analyses show measurable harm at levels most people consider moderate.Thu, 16 Apr 2026 00:00:00 GMTlongevitycardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)How chronic world stress quietly damages your cardiovascular systemhttps://dradrianlaurence.com/articles/2026-04-15-how-world-stress-affects-your-health/https://dradrianlaurence.com/articles/2026-04-15-how-world-stress-affects-your-health/The news doesn't end. Your stress system doesn't know the threat isn't in the room. The line from continuous anxiety to heart and brain damage is direct.Wed, 15 Apr 2026 00:00:00 GMTcardiovascularmetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)Men and women recover from stress differently (and why it matters)https://dradrianlaurence.com/articles/2026-04-14-men-and-women-recover-from-stress-differently/https://dradrianlaurence.com/articles/2026-04-14-men-and-women-recover-from-stress-differently/Most stress-recovery protocols were built from male-dominated research. HPA axis recovery, cycle phase, and perimenopause mean the defaults don't fit everyone.Tue, 14 Apr 2026 00:00:00 GMTmetabolic-healthlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Why loneliness is a medical emergency (not just a mood state)https://dradrianlaurence.com/articles/2026-04-13-loneliness-is-a-medical-emergency/https://dradrianlaurence.com/articles/2026-04-13-loneliness-is-a-medical-emergency/Chronic loneliness measurably lowers vagal tone, weakens vaccine response, and raises stroke and heart attack risk. It's a cardiovascular problem.Mon, 13 Apr 2026 00:00:00 GMTcardiovascularlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)How long does it actually take to recover from burnout?https://dradrianlaurence.com/articles/2026-04-12-how-long-does-burnout-recovery-take/https://dradrianlaurence.com/articles/2026-04-12-how-long-does-burnout-recovery-take/Most people expect to feel like themselves within a month. The biology says months, not weeks. And the single strongest predictor of whether recovery holds isn't rest.Sun, 12 Apr 2026 00:00:00 GMTmetabolic-healthlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Your cortisol isn't too high. It's upside downhttps://dradrianlaurence.com/articles/2026-04-11-your-cortisol-is-upside-down/https://dradrianlaurence.com/articles/2026-04-11-your-cortisol-is-upside-down/The problem with cortisol usually isn't the level. It's the rhythm. A flat daily curve nearly doubles cardiovascular mortality risk in large-cohort data.Sat, 11 Apr 2026 00:00:00 GMTmetabolic-healthcardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)Walking and dementia: how many steps to delay it, and by how many yearshttps://dradrianlaurence.com/articles/2026-04-10-walking-and-dementia-risk/https://dradrianlaurence.com/articles/2026-04-10-walking-and-dementia-risk/Three 2025 studies put numbers on how walking affects dementia risk. The floor is lower than you'd think. 1 to 35 minutes of moderate activity a week moves the needle.Fri, 10 Apr 2026 00:00:00 GMTlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Rucking: the walking upgrade that builds muscle and improves cardiohttps://dradrianlaurence.com/articles/2026-04-09-rucking-the-walking-upgrade/https://dradrianlaurence.com/articles/2026-04-09-rucking-the-walking-upgrade/Adding load to walking produces a predictable jump in metabolic cost, stimulates bone formation, and loads the heart harder. Without the joint impact of running.Thu, 09 Apr 2026 00:00:00 GMTcardiovascularlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)4 living-room tests that predict your lifespanhttps://dradrianlaurence.com/articles/2026-04-08-4-living-room-tests-lifespan/https://dradrianlaurence.com/articles/2026-04-08-4-living-room-tests-lifespan/Sit-rise from the floor, grip strength, walking speed, and one-leg balance. Four free tests that predict mortality across hundreds of thousands of adults.Wed, 08 Apr 2026 00:00:00 GMTlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Epigenetic clocks: how old is your body really?https://dradrianlaurence.com/articles/2026-04-08-epigenetic-clocks-how-old-is-your-body-really/https://dradrianlaurence.com/articles/2026-04-08-epigenetic-clocks-how-old-is-your-body-really/Your chronological age is one number. Your biological age, measured through DNA methylation, is often quite different. What epigenetic clocks actually show.Wed, 08 Apr 2026 00:00:00 GMTlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)The meal-order trick that flattens your glucose curvehttps://dradrianlaurence.com/articles/2026-04-07-meal-order-glucose-curve/https://dradrianlaurence.com/articles/2026-04-07-meal-order-glucose-curve/Eat the same meal in a different order and your blood-glucose response can drop by 30%. The Weill Cornell research that makes carbs manageable rather than forbidden.Tue, 07 Apr 2026 00:00:00 GMTmetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)The morning routine that resets your insulin sensitivityhttps://dradrianlaurence.com/articles/2026-04-06-morning-routine-insulin-sensitivity/https://dradrianlaurence.com/articles/2026-04-06-morning-routine-insulin-sensitivity/Insulin sensitivity follows a circadian rhythm. Highest in the morning, declining through the day. After 40, the morning window matters more, not less.Mon, 06 Apr 2026 00:00:00 GMTmetabolic-healthlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)Why visceral fat predicts your lifespan better than BMIhttps://dradrianlaurence.com/articles/2026-04-05-visceral-fat-vs-bmi/https://dradrianlaurence.com/articles/2026-04-05-visceral-fat-vs-bmi/BMI is a crude tool. Where your fat sits matters more than the total. A 300,000-person meta-analysis shows waist-to-height ratio outperforms BMI for cardiometabolic risk.Sun, 05 Apr 2026 00:00:00 GMTmetabolic-healthcardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)5 functional biomarkers that track biological age (most are free)https://dradrianlaurence.com/articles/2026-04-04-5-biomarkers-biological-age/https://dradrianlaurence.com/articles/2026-04-04-5-biomarkers-biological-age/Standard blood work shows lagging indicators. Functional markers like grip strength, sleep, and recovery shift years earlier and respond to intervention.Sat, 04 Apr 2026 00:00:00 GMTlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)The popular health habit wrecking your energy (especially if you're over 40)https://dradrianlaurence.com/articles/2026-04-03-fasting-plus-caffeine-wrecking-energy/https://dradrianlaurence.com/articles/2026-04-03-fasting-plus-caffeine-wrecking-energy/Extended morning fasting plus high-dose caffeine is a stress signal stacked on top of another. For many people over 40, this pattern amplifies fatigue rather than fixing it.Fri, 03 Apr 2026 00:00:00 GMTmetabolic-healthlongevitydradrianlaurence@gmail.com (Dr Adrian Laurence)The fastest way to drop visceral fat (and why cardio alone fails)https://dradrianlaurence.com/articles/2026-04-02-fastest-way-to-drop-visceral-fat/https://dradrianlaurence.com/articles/2026-04-02-fastest-way-to-drop-visceral-fat/Visceral fat is metabolically dangerous and resistant to calorie restriction. The interventions that move it most: muscle, post-meal walks, and protein adequacy.Thu, 02 Apr 2026 00:00:00 GMTmetabolic-healthcardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)I'm 47, if you're over 35, this is what's actually happening to your bodyhttps://dradrianlaurence.com/articles/2026-04-01-im-47-if-youre-over-35/https://dradrianlaurence.com/articles/2026-04-01-im-47-if-youre-over-35/Three biological systems shift after 35: hormonal, mitochondrial, and metabolic. They interact, they compound, and they explain why what worked at 28 doesn't work now.Wed, 01 Apr 2026 00:00:00 GMTlongevitymetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)VO2 max: the single strongest predictor of how long you'll livehttps://dradrianlaurence.com/articles/2026-04-10-vo2-max-strongest-mortality-predictor/https://dradrianlaurence.com/articles/2026-04-10-vo2-max-strongest-mortality-predictor/Cardiorespiratory fitness predicts mortality more reliably than smoking, diabetes, or hypertension. The data, and how much you can actually move it.Mon, 30 Mar 2026 00:00:00 GMTlongevitycardiovasculardradrianlaurence@gmail.com (Dr Adrian Laurence)The truth about testosterone boosters (what actually works)https://dradrianlaurence.com/articles/2026-04-09-truth-about-testosterone-boosters/https://dradrianlaurence.com/articles/2026-04-09-truth-about-testosterone-boosters/Most testosterone boosters are oversold. The evidence on tongkat ali, ashwagandha, fadogia, zinc, vitamin D, and the lifestyle variables with much larger effect sizes.Sun, 29 Mar 2026 00:00:00 GMTlongevitymetabolic-healthdradrianlaurence@gmail.com (Dr Adrian Laurence)