Sunday Memos is a weekly read about how the body and mind actually work — health, longevity, focus, learning, and whatever else I get curious about that week. Every claim gets a source, and an honest grade for how strong the evidence really is.
What you’ll find here
Health — sleep, longevity, supplements, peptides, metabolic health, and the research behind them. The topics people argue about online, sorted into what the evidence supports and what it doesn’t.
Mind — focus, learning, habits, planning, and using AI without outsourcing your thinking. Practical and tested, with no productivity theater.
The Sunday Memo — the weekly issue. Three findings worth knowing, each graded for evidence strength, plus one thing worth using and one thing worth reading. Five minutes, every Sunday morning.
How the evidence grades work
Most health content online has one of two problems: it’s written for specialists, or it’s marketing wearing a lab coat. Sunday Memos sits in the middle and tells you how much to trust each claim.
A — Multiple human trials or meta-analyses pointing the same direction. Solid ground.
B — Some human data, promising but thin. Worth watching, not worth betting on.
C — Animal or cell studies only, or human data that contradicts itself. Interesting, unproven.
D — Anecdote, mechanism speculation, or marketing. Treat accordingly.
What this isn’t
I’m not a doctor, and nothing here is medical advice. I don’t sell supplements or compounds, and I don’t take money from companies that do. Any affiliate link is labeled as one. When I get something wrong, I correct it and say so.
Where to begin
The newsletter is the simplest place to start. One email, Sunday morning, five minutes. If it isn’t useful, one click and you’re out.