Writing
Evidence-based articles on sleep, longevity, nutrition, vaccines, skin, mental health, and the questions patients actually ask. Written by Dr Samuel Choudhury, a Singapore family physician. No ads, no affiliate links, no sales pitch — just the peer-reviewed story, in plain English.
Singapore's longevity lounges now sell hyperbaric oxygen chambers as anti-ageing, and the claim traces to one viral 2020 telomere study. A longevity physician checks it against the study's own limits (no control group, 25 people, industry-linked authors) and the larger, double-blind, sham-controlled 2025 trial in Alzheimer's & Dementia that found no cognitive benefit and three times more serious adverse events. What HBOT genuinely treats, the risks nobody mentions at the front desk, and the arithmetic worth doing before you book.
A June 2026 British Journal of Sports Medicine study by Zhang and colleagues at Harvard followed 147,374 people for up to 30 years and found strength training's longevity benefit peaks at 90 to 120 minutes a week, then plateaus. A Singapore longevity physician explains what that means for the person overdoing it, why the combination with aerobic exercise does the most (a 45% lower mortality risk), and why for most of us the real gap is zero to something.
A June 2026 review in Beverage Plant Research says tea protects the heart and brain. A Singapore longevity physician checks it against the 500,000-person UK Biobank mortality cohort and the NUS Singapore Longitudinal Ageing Study on cognition, then explains why bubble tea (up to 18.5 teaspoons of sugar, per Mount Alvernia Hospital) and sweet teh tarik don't get the same credit. Plus the iron catch worth knowing.
Protein lattes hit Singapore this month and proffee is everywhere. A longevity physician works out how much protein you actually need against the Phillips 1.2–1.6 g/kg range, the Morton 2018 meta-analysis ceiling at 1.62 g/kg, the Moore 2014 per-meal dose-response, and the Devries 2018 kidney-function data. The twist: the real Singapore gap is older adults eating too little, not too much. Plus the one group who genuinely must be careful.
Ice bath studios are everywhere in Singapore. A longevity physician checks the dopamine spike, fat-burning, immunity, and muscle recovery claims against the Cain 2025 systematic review, the Šrámek catecholamine study, the Malta hypertrophy meta-analysis, and the Buijze sick-days RCT. The dopamine hit is real. The rest needs an asterisk.
The 30/30/30 rule (30g protein within 30 minutes of waking, then 30 minutes of cardio) is Summer 2026's biggest diet trend. A Singapore longevity physician checks each claim against the NewStart RCT, the Schoenfeld protein-timing meta-analysis, the Lan 2025 morning fat oxidation study, and Singapore's own National Nutrition Survey data. The protein matters. The timing? Not so much.
In March 2026 the ACC/AHA Multisociety Dyslipidemia Guideline made Lp(a) testing a Class I recommendation for every adult, once in their lifetime. Most Singaporeans have never heard of it. A longevity physician unpacks the Mendelian randomization evidence, the Singapore cord-blood ethnic data showing Indian newborns carry the highest levels, the OCEAN(a)-DOSE olpasiran trial, and what to actually ask your own doctor.
A Nature Communications study compared 14 epigenetic clocks across 174 disease outcomes in 18,859 people. No single clock was best at everything. A Singapore longevity physician unpacks the GrimAge vs DunedinPACE evidence, why saliva and blood tests give different numbers, and what actually makes a biological age test useful in clinical practice.
A new ECO 2026 systematic review and meta-analysis by Saadeddine, El Ghoch and colleagues, published in IJERPH, finds that 8,500 daily steps prevents weight regain after dieting. A Singapore longevity physician unpacks how it sits with Ding's 2025 Lancet Public Health dose-response synthesis (7,000 steps), the Paluch 2022 mortality data, the Singapore National Steps Challenge baseline, and what to actually do with a watch goal.
A 2025 narrative review in Sports Medicine by Storoschuk and colleagues challenges the popular Zone 2 cardio narrative. A Singapore longevity physician unpacks what the evidence actually shows about mitochondria, VO2max and Mandsager's 122,007-patient JAMA Network Open mortality data, and what to actually do for cardiorespiratory fitness in a Singapore working week.
The DO-HEALTH trial in Nature Aging (2025) tested whether three cheap, real-world interventions can actually slow DNA methylation clocks of biological ageing in 777 older adults. A Singapore physician unpacks what worked, what didn't, and why an NUS Academy for Healthy Longevity meta-analysis in The Lancet Healthy Longevity (2025) tells you which clock is actually worth watching.
A Tufts/New England Centenarian Study analysis made global headlines this month for what children of 100-year-olds eat. The honest reading of the data is more interesting. A Singapore physician walks through the formal index findings, the cleaner mortality story from our 57,000-person Singapore Chinese Health Study, and the food swaps that actually move the needle in a hawker week.
The Asian Working Group for Sarcopenia just published its 2025 Consensus Update in Nature Aging, lowering the screening age from 65 to 50 and reframing sarcopenia as lifelong muscle health. A Singapore longevity physician unpacks what changed, why it matters most in our newly super-aged society, and the three things you should start this week.
A 2022 Sports Medicine meta-analysis and a 2016 Diabetologia trial show a short post-meal walk flattens your glucose curve better than one long morning workout. A Singapore doctor explains why this matters after char kway teow, chicken rice or nasi lemak, and exactly how to do it.
Creatine has quietly become one of the most evidence-based longevity supplements in 2026. A Singapore doctor unpacks what the 2024 to 2026 research actually shows for muscle, cognition, sleep deprivation and menopause. Plus the right dose, the kidney question, and who should think twice.
Centenarians in Sardinia, Okinawa and southern China share a uniquely diverse gut microbiome rich in Akkermansia, Christensenellaceae and Bifidobacterium. Here's what the research shows, and how to build a blue-zone gut in Singapore.
A 1 million-person Lancet meta-analysis shows 60 to 75 minutes of daily exercise can offset the mortality risk of prolonged sitting — but most desk workers don't do that much. A Singapore doctor walks through what the data actually says.
Sleep stages, what each one does, and what the 2019 Depner Current Biology study found when they tested weekend catch-up sleep. Plus why alcohol, irregular bedtimes and late caffeine quietly wreck your sleep architecture.
Eustress, hormesis, and why heart rate variability is the same biomarker rugby coaches and ICU doctors rely on. How to read your own HRV score, what to ignore, and what actually improves it over time.
The 2023 WHO statement, the collapse of the J-curve, Mendelian randomisation, and why non-alcoholic wine delivers the polyphenol benefits without the cancer risk. Plus a note on ALDH2 and Asian flush.
TikTok's cortisol face and cortisol cocktail trends are medically misleading. But chronic stress is linked to a 40 to 60 percent increase in coronary heart disease risk, and 61% of Singaporean workers are burnt out. A Singapore doctor separates the viral hype from the peer-reviewed evidence.
Four top-tier peer-reviewed studies from Nature, Nature Medicine, Nature Communications and Cell now link the shingles vaccine to a 17% to 51% reduction in dementia risk. Singapore just added Shingrix to the NAIS for adults 60+. Here's what it means for you.
Up to 40% of weight lost on Ozempic, Wegovy or Mounjaro is lean muscle, not fat. A longevity doctor explains the trade-off and the protein plus resistance training protocol that keeps your muscle intact.
Up to 42% of Singaporeans are vitamin D deficient despite year-round sunshine. New research links low vitamin D in midlife to faster brain ageing and shorter telomeres. Here's what to do about it.
A Singapore study of 62,197 adults links ultra-processed food to higher mortality. A longevity doctor explains what counts as ultra-processed, why it accelerates biological ageing, and what to eat instead.
New research shows sleep predicts life expectancy more strongly than diet or exercise. Four peer-reviewed studies explain why — and what you should do about it tonight.