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Chapter 1

38 studies, 2,400 participants: 25-30g protein per meal (3x daily) reduces muscle loss by 40%. Timing more important than total amount.

42 studies, 3,800 participants: EPA-dominant omega-3 (≥60%) reduces depression by 30%. Mechanism: Anti-inflammatory effects in the brain.

Stanford study: SAINT TMS achieves 50% remission for treatment-resistant depression in 5 days. Magnetic brain stimulation without medication.

53 studies, 16,662 participants: Fiber boosts butyrate-producing bacteria – key for better sleep. Gut-brain connection decoded.

Stanford experts show: Five habits in your 20s and 30s lay the foundation for longevity. Strength training, 7+ hours of sleep & more + practical tips.

5,300 participants: Morning exercise (6–9 a.m.) reduces diabetes risk by 25%. Why the circadian rhythm is crucial + practical tips.

318,000 U.S. adults studied: Both insufficient sleep (≤5 hours) and excessive sleep (≥9 hours) increase the risk of depression by 14%. Sleeping 6–8 hours is optimal.

While you're making your morning coffee, it happens again: a fingernail tears, even though you were being so careful. What used to be strong and resilient now seems as thin as paper and breaks at the slightest pressure. If you're wondering why your nails aren't as robust as they used to be and what really helps – then you've come to the right place. Brittle fingernails are not an inevitable consequence of aging, but rather a complex interplay of biochemical changes, nutrient

Imagine this: You've just eaten what you thought was a healthy salad for lunch—fresh leaves, crunchy raw vegetables, no sugar, no gluten—and yet, two hours later, you feel like you're nine months pregnant. Your stomach is so bloated you have to unzip your pants, and you desperately wonder, "What am I doing wrong?" If this sounds familiar, you're not alone. Millions of women, especially those over 40, experience this frustrating phenomenon every day—and the answer lies deeper