The biological principle of "antagonistic pleiotropy" suggests a trade-off between vitality and longevity. Hormones and growth factors that enhance vigor and muscle growth when young, such as IGF-1, may accelerate aging processes and ultimately shorten lifespan later in life.

Your body will keep sending hunger signals and drive you to seek food until you meet its protein requirements. If you eat low-protein meals, you'll remain hungry and crave more food, regardless of calorie intake. Prioritizing protein can dissipate these powerful cravings.

Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.

Choline is crucial for forming a baby's brain in the womb, particularly areas for memory, learning, and attention. Yet, 90% of mothers don't get enough. Eating four eggs per day provides the recommended 450mg, a simple and inexpensive way to support lifelong brain development.

Scientific evidence suggests that a mother's feelings toward her fetus can imprint a core sense of self before birth. This is demonstrated by a case where a newborn rejected its mother's milk because the mother secretly had not wanted the child.

Animal studies show that offspring of mothers who exercised during pregnancy solved mazes twice as fast and had lower anxiety. The likely mechanism is an increase in the BDNF molecule, which enhances neuroplasticity in both the mother and the developing baby.

Focusing on overall body fat percentage is an outdated approach. A more valuable future biomarker for health will be muscle quality, specifically the amount of fat that infiltrates muscle tissue. This fat is a better indicator of metabolic health and may store environmental toxins.

The fitness trend of consuming very high amounts of protein (e.g., 1g per pound of body weight) is not supported by data. Amounts exceeding 1 gram per kilogram, especially from animal sources, can lead to systemic inflammation and promote the development of atherosclerosis (clogged arteries).

When dieting, sleep-deprived individuals lose the same amount of weight as those who are well-rested. However, 70% of the weight they lose comes from lean muscle mass, while the body retains the fat it should be losing. Sleep is critical for proper body composition changes.