Collection of notes

shifted

Science-backed longevity and perimenopause research — decoded. Brain health, training, nutrition, sleep, supplements, and the lifestyle factors that actually move the needle. No hype. Just the evidence.

8
Issues published
52
Issues planned
6
Content pillars
8
Expert sources
Six rotating content pillars
Brain & Hormones Movement & Training Nutrition & Fueling Sleep & Stress Supplements & Labs Longevity Lifestyle

Published

8 issues
01
Brain & Hormones Cycle 1 · Week 1
What really happens to your brain in perimenopause
The 30%+ brain energy decline that starts in your early 40s — and what drives it.
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02
Movement & Training Cycle 1 · Week 2
Why resistance training is non-negotiable after 40
Muscle isn't about aesthetics. It's the primary stimulus for bone formation and metabolic health.
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03
Nutrition & Fueling Cycle 1 · Week 3
Anti-inflammatory eating in midlife — the framework
Two expert traditions. One shared evidence base. The nutrition approach that protects your brain.
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04
Sleep & Stress Cycle 1 · Week 4
The hormonal cascade wrecking your sleep
Why sleep falls apart in perimenopause before the hot flashes begin — and the tools that fix it.
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05
Supplements & Labs Cycle 1 · Week 5
The only supplements with real clinical evidence
Cutting through the $50B noise machine — three supplements that actually hold up to scrutiny.
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06
Longevity Lifestyle Cycle 1 · Week 6
The 1/3 of Alzheimer's cases lifestyle can prevent
The 2024 Lancet Commission's 14 modifiable risk factors — and how nearly half of all dementia cases could be prevented.
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07
Brain & Hormones Cycle 2 · Week 7
Estrogen as brain fuel — the full neuroscience of the decline
The HPG axis, five brain roles of estrogen, the neurotransmitter cascade, and the critical window that closes if you wait too long.
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08
Movement & Training Cycle 2 · Week 8
VO₂ max — the single best predictor of how long you'll live
Higher cardiorespiratory fitness at 46 increases life expectancy by 2–5 years. Training zones, HIIT protocols, and the heart's shrinking window.
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Coming up

44 more planned
Soon
Soon
09
Nutrition & Fueling Cycle 2 · Week 9
Protein in midlife — how much women actually need
The research says 1.6–2.2g/kg of bodyweight. Most women eat half that. Here's the breakdown by meal.
Soon
10
Sleep & Stress Cycle 2 · Week 10
The pregnenolone steal — how chronic stress hijacks your sex hormones
Cortisol doesn't just make you anxious. It literally converts your progesterone into a stress hormone.
Soon
· · · 42 more issues planned across 8 full cycles · · ·

About Shifted

🧠
Evidence-first
Every claim is sourced to peer-reviewed research or a named expert. No supplements sold, no sponsors, no sponsored content.
🔁
Six rotating pillars
Brain, movement, nutrition, sleep, supplements, and longevity rotate weekly — so every reader gets their topic within 5 issues of joining.
📚
Expert voices
Drawing on Dr. Lisa Mosconi, Dr. Stacy Sims, Dr. Mary Claire Haver, Dr. Sara Gottfried, the Huberman Lab, Diary of a CEO, and more.
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Wearables + data
Each issue includes a Track It section connecting the week's science to measurable data — HRV, sleep stages, glucose, VO₂ max, and more.