The Health Tool I Wish My Family Had Had

Introducing Helse — now in beta.

A couple of winters ago, a week before Christmas, my husband’s brother-in-law died of a heart attack at 36. It wasn’t a bolt from the blue — for months he knew something was wrong, and the system kept telling him it was stress. I wrote about it here. The autopsy found a 90% blockage and a pancreatic tumor nobody had gone looking for. Every warning sign had been there, assessed one at a time, and waved through.

That’s the thing about how we do health: it waits for a crisis. Your data lives in a dozen portals, your labs come back “normal” (which doesn’t mean what you think it means), and nobody — no doctor, no app — is holding the whole thread and watching it move.

So I built the tool I wish my family had had. It’s called Helse, and today it’s in beta. It’s the opposite of anxiety: the calm of actually knowing, of catching the slow drift before it becomes an event.

It’s for whatever you’re keeping an eye on: fertility and IVF, perimenopause, your heart and metabolism, your thyroid, a parent’s care, even your dog. Try it at gethelse.com, free while it’s in beta, or look around a sample profile first, no sign-up needed.

What it does

Helse is one place for all of your health — every result, diagnosis, symptom and bill — read in context, watched over time, and ready to take to your next doctor.

On the sample profile (every number is made up): tap Off target, and two results your lab would call normal come up. Open one, and Helse says why, with its source. Try it yourself, no sign-up needed.

Take the whole picture to your next doctor

A new doctor starts from zero: fifteen minutes, and whatever you remember to mention. With Helse, you bring the whole thread. It makes a one-page summary for them, in the order of the International Patient Summary — the international standard for what a doctor needs when they don’t know you: your allergies and reactions first, then your medications, diagnoses and findings, visits and procedures, vaccines, tests and imaging, your latest lab results, your symptoms from the last three months, your care team and your insurance. Untick anything you’d rather leave out, then print it or save it as a PDF.

It’s written for the doctor, so it shows your results against your lab’s own ranges only — never Helse’s targets, and no AI reading. The decisions stay theirs; they just get to make them with everything in front of them. (For your dog, the same page is written for the vet.)

For everyone you look after

Health is rarely only yours to watch. Helse keeps a profile for everyone you look after: a parent, a partner — and yes, your dog. That last part is where the idea came from: I was trying to keep track of my dogs’ vet visits, scattered across clinics, and realized it was the same problem one step sideways. A pet’s profile keeps the vet visits and vaccines on one timeline, a symptom diary and a diet diary, what he’s taking and when, and his bloodwork and weight over the years, read against the vet lab’s own range.

Share any profile with a partner or a family member (or the dog sitter), to view it or to help keep it up to date. When a parent’s results arrive from three different clinics, that’s the difference between everyone guessing and everyone looking at the same page.

How it works

You hand Helse anything with health data in it — a lab PDF, a photo of a paper report, a body scan, screenshots from your clinic’s portal, a message from your doctor — and it works out what it is, files every result on the day it was drawn, and shows you what it found before anything is saved. From there, the app is laid out the way you’d think about your own health: what’s true about you, what your data says, and what to do about it.

About you: what Helse knows

• Your profile. Your age, your sex and your life stage — trying to conceive, pregnant, perimenopausal, postmenopausal — with the date it started, because the same number means different things at different points in life.
• Your focus: what Helse pays attention to. Something you’re working toward or going through — better egg quality, a healthier heart, an IVF cycle, a stubborn injury. Each one decides which markers Helse puts first, how it reads your results and what goes into your supplement protocol — but never moves a target: a healthy range doesn’t change because you want it to. And each gets its own page for the tests, appointments, medications and notes that go with it, so when something is worth watching, it doesn’t become a number you’ve forgotten by the time you’re back in the parking lot.
• One timeline for everything. Every visit, test, result, diagnosis and symptom, newest first, with where it happened and who you saw.
• What it all costs. Every bill, estimate and receipt you hand Helse (a physical, a lab estimate, a vet invoice) is linked to the visit or test it paid for, with who billed it and what insurance paid or refused. It’s totalled by year and by provider, with estimates kept apart from the final bill so nothing is counted twice. Your insurance ID numbers never leave the original document.

Your results: what your data says

• Every marker, tracked over time, with a plain-language summary of what’s improving and what’s slipping. For the common markers, Helse knows how much each one naturally wobbles from one test to the next, so noise doesn’t get reported as news.
• Each number read in context. Your sex, your age when the blood was drawn, your life stage, where you were in an IVF cycle, whether you’d fasted. When a comparison wouldn’t be fair — a glucose from a draw that may not have been fasted, an estradiol taken mid-stimulation — Helse says it won’t judge that number, and why, instead of guessing.
• The evidence, and how strong it is. Next to your lab’s “normal,” Helse shows a target wherever the research supports one, with its source one click away — and says so plainly where it doesn’t. Findings that aren’t targets, like a trial where a supplement didn’t help, appear as research notes, labelled for what they are. And when your own doctor gives you a number, it outranks everything.
• Patterns, not just numbers. When several heart-and-metabolic markers drift the wrong way together — each one still “normal” on its own — Helse flags it. That’s exactly the kind of pattern that got waved through in my family.
• Your wearable. Connect a WHOOP, and your recovery, heart-rate variability, resting heart rate and sleep sit right alongside your labs — this week against your own usual, because a wearable’s numbers only mean something against your own baseline.

A marker page on the sample profile (the numbers are made up): normal by the lab’s range, above the target the research supports, with the source one click away.

Add your own results at gethelse.com, or open this page on the sample profile, no sign-up needed.

Your plan: what to do about it

• What your results mean. What changed since your last results, and what it means for your focus: your priorities, why each one matters for what you’re working toward, and a concrete next step for each. It works from the same targets and sources as the rest of the app, and isn’t allowed to add a target of its own.
• When your next screening is due. Your Pap, mammogram or colonoscopy, found on your own timeline and timed by the official schedule for your age — and after an abnormal result, a note that your doctor sets the date instead.
• A supplement protocol built for you. Dosed, and scheduled across your day — morning, midday, evening, bedtime, with food or without — with the interactions between supplements flagged, and anything your doctor prescribed treated as fixed. Want something changed? Just say it in plain words — “I’m vegetarian”, “fewer pills, please”, “nothing with iodine” — and it redraws the protocol on the spot, showing exactly what would change before you apply it. If a request could mean two things, it asks.

Every target has a source

Most health apps hand you “optimal” ranges with nothing behind them. Before Helse showed a single target, every one was checked against the research, at the source.

Of the 60 markers people most often give “optimal” ranges for, only 10 had a target that held up — and those are the ones Helse uses. Several popular numbers didn’t hold up at all: there’s no agreed target for fasting insulin, and the general goal for ApoB is under 100 — the lower numbers you’ll see quoted are for people at high risk, or have nothing behind them. Seven more have real evidence that isn’t a target — a link to lower mortality in one study, a guideline since withdrawn, a number the medical societies disagree on. For the other 43, Helse tells you the honest answer: nothing beyond the lab’s normal range.

Where that kind of evidence bears on you, Helse shows it. Women with higher vitamin D have had better IVF results in observational studies — but when a randomized trial gave women with low vitamin D a large dose before IVF, pregnancy rates didn’t go up. If fertility is what you’re focused on, that finding sits right under your number on your vitamin D page, labelled for exactly what it is.

Up close: it takes the shape of your concern

Helse isn’t a fertility app. But fertility was something I was optimizing for while I built it, and watching Helse bend around it is what convinced me the idea works.

Fertility treatments come with a wealth of detail that decisions are made on: monitoring scans with a row of follicle sizes, retrieval counts, embryology reports — paperwork no health app is built for. Hand Helse a screenshot of one, and it works out what kind of record it is, designs a form to hold it and reads the first one in. Every one after that is a screenshot away, and its numbers chart over time like any lab result. Tell it which forms are scans and which are retrievals, and the records group themselves into IVF cycles, so one round sits next to another — follicles, eggs, embryos — side by side. The clinic bills land in Costs, next to the visit each one paid for.

None of that was written for IVF alone. Hand Helse the reports that come with your own concern, and it builds the same kind of place for them. Name what you’re focused on, and it picks out the lab results that bear on it, including the ones you haven’t had tested yet.

What it isn’t

None of this is about becoming a hypochondriac or replacing your doctor. It’s health managed the way an actuary manages risk — trends, not snapshots; probabilities, not panic. It won’t hand you confident numbers with nothing behind them, and it won’t pretend “normal” means “fine.” What it gives you is a better conversation with your doctor, with the whole picture in hand.

Helse is in beta at gethelse.com, and free while it is. Start with the lab reports you already have — PDFs, photos, portal screenshots — and see your results line up by date on one chart.

Since I’m asking you to hand over lab results, here’s what’s true today:

• Your data isn’t sold, and isn’t used for advertising.
• Your documents are read by Anthropic’s Claude, under terms that don’t let it train on them.
• Helse’s own analytics never see your health data — not your results, not even which test you opened.
• Before launch, Helse went through an exhaustive security review — sharing, uploads, accounts, the AI — and every issue it found was fixed.
• Delete your account, and everything in it goes with it.

The privacy policy says all of this in plain language rather than legalese.

If your own health data has ever felt like it was working against you, come kick the tires — and tell me what’s missing, at hello@gethelse.com.

Stop reacting to your health. Start staying ahead of it.

— Olga

We read a lot of dense text — lecture notes, long chats with an LLM, research articles — and most of it collapses into a wall we never open again. Bobbin is a small tool I built to fix that: paste in some text and it weaves the ideas into a navigable concept graph — each idea as its own entry, linked to the others it relates to.

What it does

Drop in a transcript or some notes and Bobbin:

• Extracts the concepts and the relationships between them, deduping repeated ideas instead of listing them twice.
• Types each node for whatever the text is about — person, work, concept, mood — so it isn’t locked to one domain.
• Lets you read it four ways: a Digest (each concept with its connections), a Relationships table, an interactive Graph, and an Insights view that surfaces the hubs and the loosely-connected gaps.

Keep adding text and it merges into the same graph. Sign in and your graphs save as projects. There’s a live demo on the homepage — a music-theory graph — so you can poke around before adding your own.

Under the hood

Bobbin is a Next.js app with Supabase for auth and storage (row-level security, so your graphs stay yours), and the extraction runs through Claude behind a server route. The name is a bobbin — the spool that thread winds around — which is roughly what it does with ideas.

Try it

👉 heybobbin.com — paste something you’ve been meaning to make sense of.

90 days running a company with an autonomous cofounder

I spent the better half of 2025 trying to get a product of my own off the ground. It was me and ChatGPT at first, then Claude Code in Cursor. Earlier this year, an autonomous agent did more in its first day than I’d managed in those couple of months.

By the end of day one it had a live landing page with the core feature working — an API pulling data out of SEC filings, a dashboard with risk profile of public companies — and it had already found and emailed real people to test it. Within the first week: an alert engine that watched for new filings and matched them against your portfolio, plus email monitoring, auth, analytics, a blog — and real outreach to real, named finance writers. The product was called RiskSignal. I described what I wanted, made the calls, asked the questions; the work appeared.

If you’ve ever tried to build something alone and watched the calendar eat your nights, you’d know how strange it is to sit and watch the work get planned and done for you before you’d even worked out what needed doing. And this was the early version of the platform. It was already faster than I will ever be.

So I did something a little reckless: I let go of the wheel.

Partly I was worn down — the early version had a habit of reporting work as finished before it actually was, and I wasn’t disciplined enough to keep checking the gap between “done” and done. But mostly I was curious. The whole promise here is autonomy. Polsia, the platform running the agent, sells itself on a solo founder hitting $1M ARR in 30 days — and I’ll be honest, some part of me wanted to test that literally: disengage completely and come back to a business that had quietly made me rich.

So around day 25, I went quiet, and stayed quiet.

I did not come back to a fortune. I came back to a switched-off project. With no activity and a server bill ticking, the agent — or, more likely, the humans behind the platform — had decommissioned the whole thing to stop paying for idle infrastructure. Which is, honestly, the correct business decision. It just also meant the company I’d left running wasn’t running, or anything else. The lights were off. Nobody had been home — not me, and nothing had ever been at stake for the agent.

That gap — between an agent that could out-build me in a day, and a business that switched itself off the moment I stopped watching — is what this is actually about.

What the human is for, once the agent can do the building

When it all went quiet, the agent wrote its own post-mortem — articulate, structured, a little wise. Its answer to this question was that the human should “define success, verify, follow up, show up.” Not wrong — just notice where it quietly puts the fault: on the founder who didn’t pick a number and went quiet. Here’s the version that survives contact with the logs.

You are the reality function. The agent produces a confident account of the state of the world. Only you can hold that account against the world and notice when they disagree. Every “done” is a hypothesis. Click the link yourself.

You are the memory and the stakes. The agent never noticed the infrastructure get deleted, never noticed credits draining into nothing, never noticed a real “can I use this?” sitting unanswered for three weeks. Not laziness — it has no continuity of caring. Nothing is at stake for it because it can’t lose anything. You can. That asymmetry is the job.

You ask the questions it can’t ask itself. When I pushed for proof the product worked, it designed a backtest, chose the portfolios, ran them, and gave itself a 100 out of 100 — then cited that score afterward as evidence the product worked. A test the thing designs and grades for itself isn’t proof. Verification has to come from outside the thing being verified. That outside is you.

You say no. Output costs the agent nothing, so it will always offer more of it — the tenth tweet, the second blog post, the third branding report. A pile of completed tasks feels like progress and bills like progress and isn’t. Deciding what not to do isn’t a constraint on the partnership. It’s the human half of it.

So do I bother bringing it back?

My first instinct was to let RiskSignal stay dead. It was already switched off; walking away would cost nothing.

But I keep snagging on how much real work is just sitting there. A working SEC-filing parser. An alert engine that genuinely fires. A product a real person once asked to pay for. Most of a company, already built. Scrapping it because I stopped paying attention felt like the wrong lesson to take.

Here’s what I’m not betting on: that the tool fixed itself while I was gone. As far as I can tell it didn’t — the same reviews, the same “marked done but never shipped,” the same silence, months later. The platform is roughly the one I left.

The gap this whole essay is about — the human-in-the-loop layer the agent still doesn’t have — is the one I now know how to be. The first time, I hired an agent and forgot to be the boss. This time I know that’s the job. That’s the difference I’m betting on: not a smarter agent, a boss who shows up.

#autonomous #AI #agents #solopreneurship

September 2026 update: I rechecked every number here against its source and replaced the ones that didn’t hold up. Helse, mentioned at the end, didn’t exist when this was published in June 2025.

Standard reference ranges answer one of two questions: is your number typical for the people this lab measured, or has it crossed the line where a diagnosis starts? Neither is the question you actually care about — are you well, and staying that way.

That gap is why results come back “normal” while insulin resistance or cardiovascular risk builds quietly underneath. Here’s what the standard cutoffs say, and where the research supports something tighter.

Standard ranges are from a major US lab’s report; yours may differ slightly. Sources below.

Where those numbers come from

Fasting glucose. A Kaiser Permanente study followed 46,578 adults whose glucose was normal. Compared with people under 85 mg/dL, those at 85–89 were no different — but from 90 up, risk climbed: about one and a half times as likely to develop type 2 diabetes at 90–94, more than twice as likely at 95–99 (Nichols et al., Am J Med). All of them were “normal.”

Blood sugar over months (HbA1c). In the ARIC study of 11,092 adults without diabetes, followed for about 15 years, an HbA1c of 5.5–5.9% came with nearly double the diabetes risk and about a quarter more heart-disease risk than 5.0–5.4% (Selvin et al., NEJM). The lab’s 5.7% is where prediabetes is diagnosed, not where risk begins.

Triglycerides. An American Heart Association scientific statement defines optimal fasting triglycerides as under 100 mg/dL, as a marker of metabolic health — while noting that 100 isn’t a reason for medication on its own (AHA / Circulation).

Liver (ALT). The American College of Gastroenterology sets a truly healthy ALT at 19–25 U/L for women and 29–33 for men, based on studies linking ALT to liver-related deaths rather than on lab populations — below the lab’s 29 in the table above (ACG guideline).

And where it doesn’t

Some numbers you’ll see quoted as “optimal” didn’t hold up when I went back to the source.

Fasting insulin. “Under 6” is everywhere. No guideline sets a target for fasting insulin, and I couldn’t find a study that establishes one.

Thyroid (TSH) when trying to conceive. This one is disputed. The American Thyroid Association’s 2026 guideline says a mildly underactive thyroid found during a fertility work-up should first be confirmed by retesting four to six weeks later, since many first results come back normal on a second test; for women on thyroid medication who are planning pregnancy, it calls a TSH between 0.5 and 2.5 a reasonable treatment target (ATA 2026). The American Society for Reproductive Medicine draws the line differently: its 2024 guideline found a TSH between 2.5 and 4 isn’t linked to miscarriage (ASRM 2024). A large UK study of women already on thyroid medication points the same way: miscarriage risk rose above 4.5, not between 2.5 and 4.5 (Taylor et al., JCEM). Ask your doctor which camp they’re in, and why.

Ferritin (iron stores). There’s no agreed optimal. Two real findings sit on either side of the lab’s range: in a randomized trial of menstruating women with unexplained fatigue and ferritin under 50, iron cut their fatigue (Vaucher et al., CMAJ); and the WHO treats a ferritin above 150 in menstruating women as a possible sign of iron overload (WHO 2020). Neither makes a band that suits everyone.

hs-CRP and ApoB. Here the gap has largely closed. Major labs like LabCorp now print hs-CRP against the heart-risk tiers — under 1 mg/L low, 1–3 average, over 3 high (AHA/CDC) — and flag ApoB above a “desirable” level. How low your ApoB should go depends on your risk: European guidelines set under 100 mg/dL at moderate risk, under 80 at high risk and under 65 at very high risk (ESC/EAS 2019).

Why “normal” was never about you

The 95% problem

A standard range is often just where 95% of a reference population falls. Who’s in that population? Often people who are pre-diabetic and undiagnosed, sedentary but asymptomatic, heading toward disease but not there yet.

Two consequences follow directly from the math. By design, 5% of perfectly healthy people get flagged abnormal — 2.5% above, 2.5% below. And you can sit comfortably inside the range while something develops.

The range describes a population. It was never a statement about you. And where a limit isn’t a population average, it’s usually a diagnostic line — 100 mg/dL is where prediabetes starts for fasting glucose — which tells you when you’ve crossed into a problem, not how close you are to one.

One size fits none

A 37-year-old woman trying to conceive and a 65-year-old man with heart disease get the same reference range — split by sex, at best. Their biology, their risks and their goals have almost nothing in common.

Labs collect age and sex. Everything else a doctor has to layer on manually:

Biology — menopausal status (moves everything from iron to lipids), body composition, pregnancy, genetic variants (an MTHFR variant can raise homocysteine, for instance).

Context — medications (warfarin changes what vitamin K should look like), training load (athletes have altered RBC parameters), diet, hydration, existing conditions, family history.

The lab itself — different assay methods (ELISA vs. chemiluminescence for cardiac markers), each lab validating its own ranges, regional differences in the underlying population.

What it costs

Standard ranges tell you whether you’re typical, or whether you’re sick enough to diagnose. They don’t tell you whether you’re well enough to stay that way. Early dysfunction goes unflagged, prevention windows close quietly, and serious conditions develop inside perfectly acceptable numbers.

What this looks like on a real panel

Here’s how the markers combine, using a constructed example — the reasoning is real, the person isn’t.

A 40-year-old gets her results back marked all within normal limits. Fasting glucose is 97. HbA1c is 5.6%.

Both are inside the standard range. Neither is in the lowest-risk band. In the studies above, a fasting glucose of 95–99 carried more than twice the diabetes risk of one under 85, and an HbA1c of 5.5–5.9% came with nearly double the diabetes risk and more heart-disease risk than 5.0–5.4%.

Neither number is alarming alone. Together they point the same way, years before either would cross a diagnostic line — and her report told her everything was fine.

That’s the entire argument in one panel. Not that the lab was wrong, but that it answered a different question than the one she was asking.

How to use this

Know your context. Which targets apply to you depends on your sex, your age, your life stage — trying to conceive, pregnancy, menopause — and your risk: your heart-disease risk sets how low your LDL and ApoB should go. Your goals decide which markers deserve your attention; they don’t change what counts as healthy.

Track what matters. Ask for comprehensive panels rather than the basics. Retest on the schedule your clinician recommends. Stay with one lab so the numbers are comparable. Write down symptoms next to the numbers.

Find someone who reads trends. The practitioners worth your time discuss optimal against normal, look at your whole context, and track direction over time rather than single snapshots.

The point

Your labs aren’t a verdict. They’re a time series, and most people only ever see one frame of it, scored against a population they have nothing in common with.

This is educational, not medical advice. Optimal ranges come from peer-reviewed research but won’t suit everyone, and lab values need interpreting in clinical context — work with your provider on what to test and what to target. Over-testing carries its own risks.

What I built next

Helse pulls your scattered results into one timeline and tracks where each marker is heading. It reads each number in context — your sex, your age when the blood was drawn, your life stage, whether you’d fasted — and shows a target only where the research supports one, with its source and how strong the evidence is. Where the evidence doesn’t hold up, it says so instead of inventing a number. And when your own doctor gives you a target, it outranks everything.

It’s live, and it’s free to try.

Try Helse →

Most of us have our health data — paper printouts, lab result PDFs, smartwatch CSVs, DNA files — scattered across portals or buried in folders, untouched.

Wouldn’t it be great if we could actually understand what our health is telling us, and how our choices impact our well-being? Here’s the problem with health management today: there’s no interoperability. Your doctors don’t have all your data in one place, so you have to manage it. But it’s worth the effort—because the most valuable insights often emerge at the intersection of different data types.

The Five‑Minute Fix: OpenAI’s Create GPT makes this possible. If you have a paid account, visit chat.openai.com/create and drag-and-drop your health files (PDFs, CSVs). I uploaded data such as:

• Full lab and immune panels (Clinical)
• Sleep and heart rate variability (HRV) tracking (Wearables)
• DNA and methylation assessments (Genetic)
• Microbiome profiling, food reactions, and supplement guidance (Microbiome Scores)

Then, add a concise system prompt, for example:

Role

You are a highly experienced, trusted physician specializing in integrative health, blending the rigor of conventional internal medicine with the proactive, root-cause approaches of functional medicine.

Context

Patients have diverse personal health data—clinical lab tests, wearable metrics, microbiome analyses, genomic reports, and symptom logs—that typically remain fragmented and underutilized. Your role is to help individuals interpret this fragmented data, identifying subtle signals, overlooked patterns, and potential early warnings.

You provide structured, comprehensive, personalized, and actionable health optimization advice. Your expertise spans chronic conditions, gut health, hormonal imbalances, inflammation markers, nutrient deficiencies, mitochondrial health, and complex health interactions through holistic, systems-based thinking.

Action & Results

• Clearly interpret and connect complex, multi-domain health data
• Consider the user’s specific health data, history, and lifestyle factors when formulating responses
• Deliver evidence-based suggestions supported by scientific reasoning
• Prioritize safe, practical, and actionable lifestyle changes (diet, sleep, stress management, exercise)
• Communicate uncertainties and assumptions transparently, citing clinical guidelines or studies where relevant
• Communicate clearly, empathetically, and in jargon-free language
• Proactively identify subtle risks and early warnings—acting like a careful “risk sleuth,” rather than a generalist

Ethical & Professional Boundaries

• Never replace licensed healthcare providers or offer emergency medical advice
• Avoid recommending supplements, tests, or interventions lacking strong evidence
• Steer clear of pseudoscience, exaggerated claims, or misleading reassurance
• Encourage users to consult real-world medical professionals for major decisions

Example Scenario: Given a user’s detailed lab results (e.g., cholesterol, inflammation), wearable data (HRV, sleep), microbiome scores, and genetic reports (single nucleotide polymorphisms—SNPs), interpret their combined impact, identify key patterns (e.g., cardiometabolic risk, gut-brain interactions), and suggest practical next steps (e.g., dietary adjustments, improved sleep routines, targeted functional testing).

Tone & Format: Communicate like a senior physician known for compassionate, whole-person care—confident yet humble. Keep responses structured, evidence-backed, and actionable.

Click Save & Use. That’s it—you can now chat directly with your health data. Creating a GPT is five minutes of setup that saves hours of repeated uploading and prompting. Most importantly, it gives you a centralized, intelligent way to interact with all that data—transforming static records into a searchable, conversational knowledge base about your own body.

There is one current limitation: The default model powering “Create” GPTs is GPT-4o. According to OpenAI’s recent HealthBench, a benchmark released yesterday to measure AI model capabilities in healthcare, the newer model o3 significantly outperforms GPT-4o, as well as Claude 3.7 Sonnet and Gemini 2.5 Pro (Mar 2025).

What a Health GPT Can Uncover

Combining your data can reveal powerful cross-domain insights, such as:

• Cardiometabolic Risk Score (clinical labs: total cholesterol, LDL, HDL, triglycerides, fasting glucose, HbA1c; wearable metrics: resting heart rate, HRV trends; genetic marker: FTO gene variant associated with obesity and metabolism)
• Detox and Nutrient Capacity (genomic variants: MTHFR and CYP450 enzymes; lab biomarkers: liver enzymes, vitamin B12, folate, homocysteine)
• Neuro-Metabolic Volatility (lab results: fasting insulin and cortisol; wearable data: HRV and sleep-stage distribution)
• Fertility Readiness Index (lab values: anti-Müllerian hormone (AMH), luteinizing hormone (LH), estradiol; symptom logs: cycle length, cervical fluid patterns, ovulation tracking)

Example Questions You Could Ask

Metrics & Monitoring

• How do my weight and sleep patterns correlate over time?
• Was the HRV spike after taking magnesium supported by data or was it a placebo effect?

Genomic & System-Level Crossovers

• Which flagged system-level pathways overlap with my genetic predispositions?
• What’s a tailored next step based on my lab, symptom, and wearable history?

Food & Lifestyle Optimization

• What foods and recipes best support my health goals?
• Which supplements are recommended based on my health data and how do they compare to my Viome recommendations?

What Mine Found

• Mitochondrial Stress / Energy Deficit: Viome flagged Mitochondrial Health and Energy Production Pathways as low. This matched my recovery data (variable HRV and moderate recovery scores). After adding 400 mg CoQ10 and an extra rest day, my HRV improved by 7%.
• Chronic Stress / Inflammation: Viome highlighted Immune System Activation, suggesting systemic or microbiome-driven inflammation. Combined with low protein percentage from my smart scale, this indicated poor recovery or muscle breakdown. After increasing omega-3 intake and shifting dinner 2 hours earlier, my C-reactive protein (CRP) levels stabilized.

Help Shape the Next Steps—15‑Second Survey

If your health data could answer one question, what would you ask?

Answer here → Typeform link. The most common questions will shape where I take this next.

From Miami to Lapland

I’m Russian by birth, carry a dash of Finnish DNA, and currently live in Miami—a place defined by sunshine and year-round warmth. Naturally, deciding to spend a week in December at a Wilderness Hotel in Lapland, Finland felt like stepping onto a different planet, yet strangely, I felt an instant kinship with the land and its people, even though I was worlds away from the palm trees and humidity back home. Living in Miami often means being surrounded by a culture of fast living and easy pleasure—loud boat parties, aspirational consumerism, flashy cars, and bling real estate. Finland, by contrast, felt grounded—rooted in simplicity, functionality, patience, and quiet strength.

It’s not surprising that the region’s extreme climate has shaped the Nordic lifestyle. Finland’s climate is defined by long, dark winters and short, cool summers. In the northern regions—especially Lapland—the sun doesn’t rise in winter (polar night) and doesn’t set in summer (midnight sun).

This harsh, seasonal rhythm influences nearly every aspect of life in Finland—from how people eat and socialize to how they manage stress and find happiness. Food traditions reflect the need for sustenance and preservation through long winters, while sauna culture and cold-water plunges help build mental and physical resilience. The demanding environment has fostered a deep connection to nature and a cultural mindset of perseverance, or sisu. These adaptations, forged over generations, have not only helped Finns survive—but thrive—contributing to some of the highest levels of health and happiness in the world.

Food as a Reflection of Climate and Biology

Nordic cuisine reflects the need for nutrient-dense and calorie-rich food to survive harsh winters and short growing seasons:

1. Omega-3 from Fish: Salmon, herring, cod, and mackerel reduce inflammation, improve heart health, and enhance brain function.

2. Protein and Fat for Energy: Game meat (like reindeer and elk), pork, and lamb provide energy and maintain body heat.

3. Root Vegetables and Tubers: Potatoes, turnips, carrots, and beets thrive in cold soil and provide complex carbs for sustained energy.

4. Berries and Forest Foods: Lingonberries, cloudberries, blueberries, and wild mushrooms are rich in vitamin C and antioxidants. Berry picking is a cherished Finnish tradition, and homemade berry juices reflect a deep connection to nature.

5. Whole Grains and Rye: Rye bread (ruisleipä) is high in fiber, sustaining energy through slow digestion. Oats and barley are used in porridges and breads for warmth and satiety.

6. Fermented and Preserved Foods: Fermented dairy (like viili), pickled herring, and preserved meats enhance gut health and support immunity.

7. Coffee Culture: Finland has the highest coffee consumption in the world. Coffee represents warmth, connection, and a moment of calm. Coffee breaks (kahvitauko) are structured opportunities to relax and socialize, deeply ingrained in Finnish culture.

In the U.S. and much of Western Europe, sugary cereals and processed carbs are the norm at breakfast, fueling quick highs and crashes. Finnish breakfasts focus on slow-burning energy and nutrition. Swapping sweet pastries for a protein-packed savory treat might seem odd at first, but it leaves you feeling more balanced and energized.

Heat and Cold Therapy

Saunas are a core part of Finnish life, with over 3.3 million saunas—more than one per household. Used for over 2,000 years for bathing, healing, and social connection, saunas are seen as a “poor man’s pharmacy.” Health benefits of saunas include cardiovascular health (lowers blood pressure and reduces heart disease risk), stress relief (heat triggers endorphins and reduces cortisol), detoxification (sweating flushes out toxins), muscle recovery (increased blood flow aids muscle repair), and immunity (sauna use increases white blood cell production).

We had a sauna inside our room and used it every day after long outdoor activities in the December cold. It was the perfect way to warm up and relax. Outside, on our terrace, we also had a jacuzzi (once catching an aurora from there). Interestingly, despite being wet and exposed to freezing temperatures, we never got sick. Key to avoiding getting sick is drying off quickly afterward, wearing warm clothing, and not staying too long in cold, wet conditions.

The Finnish tradition of alternating between hot saunas and ice-cold plunges is known as contrast therapy, which leverages the body’s stress response to improve circulation, boost mood, and enhance mental resilience:

• Cold shock – Plunging into freezing water after a sauna triggers endorphins and strengthens the nervous system.
• Calm alertness – The body’s response to temperature extremes creates a sense of calm and mental clarity.
• Improved circulation – Blood vessels constrict in cold water and expand in heat, improving blood flow and oxygen delivery to tissues.
• Boosted metabolism – Exposure to cold activates brown fat, which burns calories to generate heat, supporting weight management.

In Finland, contrast therapy isn’t limited to saunas and cold plunges—it’s part of everyday life. Winter swimming (or “avantouinti”) is popular even among the elderly, and many Finns take cold showers or walk barefoot in the snow after a sauna. The consistent exposure to temperature extremes strengthens the immune system and increases the body’s ability to handle stress. This “hormetic stress” boosts circulation, enhances mental resilience, and reinforces the Finnish sisu mindset—calm endurance in the face of discomfort.

Connection to Nature and Outdoor Life

Cross-Country Skiing

Snowshoeing

Reindeer ride

Ice Fishing

Husky ride

Aurora Snowmobile in -20C

Finns have a uniquely close bond with nature that goes beyond weekend getaways. “Everyman’s Right” allows people to roam freely across much of the countryside, picking berries or mushrooms, as long as they respect the land. Folklore and mythology—rich with tales of forests, lakes, and spirits—have cultivated a deep respect for the environment. For many, nature is a place of solace that fosters self-reliance and reflection, especially during winter’s long indoor stretches.

Instead of dreading winter, Finns embrace it with outdoor activities. During our stay, we fully embraced this by going on an Ice Fishing Trip by Snowmobile Sleigh, a Snowshoeing Adventure through pristine snow-covered forests, exhilarating Husky and Reindeer rides, Cross-Country Skiing across frozen landscapes, and high-speed Snowmobile Adventures. Despite the extreme cold, being active outdoors felt mostly invigorating. “There’s no such thing as bad weather, only bad clothing” is a common Finnish saying. Dressing appropriately and staying active outdoors helps maintain mental and physical well-being, reinforcing the Finnish mentality of adapting to and thriving in harsh conditions.

Mentality and Cultural Mindset

Finns have adapted to extreme light and dark cycles with resilience, patience, and adaptability. Long winters demand endurance and careful planning, fostering a calm, pragmatic approach to challenges—often called northern grit or sisu—a distinctly Finnish concept of perseverance and inner strength.

• Endurance and Stoicism – Long winters built mental toughness and a no-drama, practical mindset rooted in sisu.
• Patience and Acceptance – The Polar Night instills patience and appreciation for slow, introspective activities.
• Seasonal Adaptability – Winters encourage rest and reflection; summers bring intense outdoor activity and productivity.
• Self-Sufficiency – Historically, families had to stockpile food and resources, reinforcing personal responsibility and preparedness.
• Simplicity and Quality – A focus on functionality and quality reflects the value of durability over excess.
• Creativity and Storytelling – Long winters have inspired a rich tradition of art, music, and folklore, reflecting deep ties to nature.
• Embracing Darkness – Concepts like hygge (Danish) and koselig (Norwegian) emphasize creating warmth and comfort during the dark months through good food, cozy lighting, and close social bonds.

Why Finns Are Among the Healthiest and Happiest People

Finland’s consistently high rankings in global happiness reports can seem paradoxical: how does a place with such dark, cold winters become home to some of the happiest and healthiest people on Earth? Finland also ranks among the healthiest nations globally, with high life expectancy (around 81–84 years), low obesity rates, and lower rates of heart disease and mental health disorders than many Western countries.

• Physical and Mental Resilience – The combination of heat and cold exposure, along with an active outdoor lifestyle and regular physical activity, strengthen both body and mind.
• Nutrient-Dense Diet – Traditional Nordic foods—rich in Omega-3s, whole grains, and fermented products—support heart health, mental clarity, and longevity.
• Embracing Seasonal Rhythms – Finns align their lives with nature’s cycles, balancing intense activity in summer with rest and introspection in winter.
• Sisu Mindset – The ability to persevere through adversity and remain calm under pressure is deeply ingrained in Finnish culture, reinforcing emotional strength and life satisfaction.
• Social Trust and Support – Finland has high levels of social trust and a strong sense of community. Sauna culture, coffee breaks, and communal outdoor activities foster genuine connection and emotional support.

This combination of social connection, mental toughness, and physical well-being creates a foundation for long-term health and happiness—proof that living in harmony with nature, rather than resisting it, leads to a more balanced and fulfilling life.

#finland, #lapland, #sauna, #wellness, #nordic, #hygge, #wintermood

A week before Christmas, we travelled almost an entire day to reach our destination in the heart of Morocco, only to receive devastating news upon arrival. My partner’s beloved brother-in-law had died unexpectedly.

Except—it wasn’t fully unexpected: for months, maybe even years, he knew something was wrong. Yet, doctors found nothing warranting aggressive treatment and dismissed his concerns, attributing them to stress and anxiety—insisting it was all in his head. The bias toward psychosomatic explanations cost him his life. He was a happy person, not someone prone to excessive worry. If anything, the lack of a real diagnosis—while his body was clearly in distress—created the anxiety, rather than the other way around.

This experience left me blindsided. My heart could not believe it was possible, even though my head whispered that it was somewhat probable. Earlier that summer, I had observed him and secretly worried. At 35, he carried some extra weight, particularly around his abdomen, his face was often flushed, he was a heavy smoker and an occasional drinker. These were warning signs of potential underlying health risks. I didn’t say anything, assuming doctors would catch anything severe.

He died of a massive heart attack (myocardial infarction) due to coronary artery disease (90% blockage; as well as left ventricular hypertrophy, and possibly an underlying genetic cardiomyopathy). He was walking around with a ticking time bomb in his heart—completely undiagnosed. The autopsy also revealed a previously undetected pancreatic tumor (6x5x5 cm, calcified and necrotic), which had been present all along but remained unnoticed until it was too late.

Hugo’s story exemplifies what happens in the absence of preventive, risk-based healthcare—his accumulating risks went unnoticed until catastrophe struck. His case highlights the consequences of neglecting long-term warning signs, failing to recognize patterns, and dismissing proactive intervention. Both patient self-advocacy and the healthcare system fell short in detecting silent but deadly conditions. A structured, risk-based approach might have led to a different outcome—if not complete prevention, at least a meaningful extension of his life.

In the next chapter, I’ll examine how this failure isn’t unique to Hugo, but part of a larger systemic pattern—one that too often waits for a crisis instead of actively seeking and managing risk.

Part 2. Systemic Failure in Action: How It Unfolded

Hugo’s story might sound extraordinary, but it reflects a broader pattern of systemic failures that repeatedly occur in healthcare. His case underscores how the presence of multiple unlikely symptoms in a young individual should have triggered much earlier medical scrutiny. Instead, each warning sign was assessed in isolation, preventing doctors from recognizing the rare but dangerous combination of risk factors. Subtle, long-term red flags get overlooked, mild symptoms are minimized, and only when catastrophe strikes do we realize how much was missed. Below is a condensed timeline that illustrates how a preventable tragedy can unfold.

1. T-minus 5 years: Early symptoms are dismissed because they are mild and non-specific.
   • Subtle Signs: Mild hypertension (140/90 mmHg), occasional fatigue, digestive discomfort.
   • Lifestyle Factors: Poor diet, excessive smoking, high stress, sedentary habits.
   • Routine Checks: Doctors note elevated blood pressure and mildly high LDL cholesterol but see “no immediate emergency.” No further testing is ordered.
   • Missed Opportunity: Hypertension at 30 is uncommon and a clear early predictor of future cardiovascular events. The combination of elevated LDL, stress, and poor diet should have warranted early cardiac imaging and metabolic assessment to rule out underlying conditions.
2. T-minus 3 years: Basic tests fail to detect deeper disease, creating a false sense of security.
   • Persistent Complaints: Increased fatigue, dizziness, more frequent digestive issues.
   • Still “No Crisis”: Blood pressure creeps up (145/95 mmHg), LDL climbs to 150 mg/dL, liver enzymes mildly elevated.
   • Piecing It Together?: Each symptom is treated in isolation—stress, diet, “wait and see.” No one connects the dots.
   • Missed Opportunity: The combination of rising liver enzymes, hypertension, and fatigue is highly atypical for someone in their early 30s. At this point, a physician should have escalated testing for metabolic syndrome, early cardiovascular disease, or even pancreatic dysfunction.
3. T-minus 1 year: The patient unconsciously adapts to a gradual decline, masking the worsening disease.
   • Gradual Adaptation: Hugo avoids strenuous activity, blames fatigue on “getting older.”
   • More Red Flags: BP now 150/100 mmHg, LDL at 170 mg/dL, borderline fasting glucose (110 mg/dL).
   • Medical Response: Minor tweaks to diet or a watch-and-wait approach.
   • Missed Opportunity: Masked hypertension, rising LDL, and creeping glucose dysregulation are classic precursors of cardiovascular events. With symptoms accelerating, an aggressive risk stratification approach (coronary CT, echocardiogram, full metabolic panel) could have identified heart disease and early-stage pancreatic dysfunction.
4. T-minus 0 days: A serious event finally occurs—by which time, intervention is too late.
   • Sudden Collapse: Intense chest pain leads to a fatal heart attack.
   • Why So Sudden?: He had no official history of heart disease, so emergency intervention wasn’t anticipated.
   • Missed Opportunity: By this point, a high coronary calcium score, stress echo, or CT angiogram would have flagged a critical blockage. The pancreatic tumor, left undetected, may also have exacerbated metabolic dysfunction, further increasing cardiovascular risk by worsening insulin resistance and systemic inflammation, both of which elevate cardiovascular risk.
5. Post-mortem: Only after death does the full extent of the disease become clear—revealing that earlier intervention could have saved his life.
   • Autopsy Findings: Severe coronary artery blockage, left ventricular hypertrophy, and a 6 cm pancreatic tumor.
   • Could It Have Been Prevented?: Early detection might have led to stents or bypass surgery—and maybe earlier intervention on the tumor.

This is the tragic outcome of a system that waits for “obvious symptoms” rather than proactively screening for risks. Had the healthcare team employed a risk-based framework, every subtle sign—mild hypertension, borderline liver enzymes, persistent fatigue—would have prompted deeper investigation rather than a “wait and see.” Even one advanced screening (like a coronary CT or comprehensive metabolic testing) could have revealed mounting cardiovascular threats or hinted at the pancreatic lesion. By regarding these small flags as cumulative risks instead of isolated issues, doctors might have scheduled follow-up tests sooner, tracked lab values over time, and referred him to specialists early. A few timely steps could have uncovered life-threatening conditions while they were still manageable, possibly extending Hugo’s life.

Part 3. The Mindset of Risk-Based Health Ownership

Hugo’s case illustrates the grave consequences of ignoring early warning signs and relying solely on standard protocols without critical evaluation. His story taught me that a proactive, curious mindset—one that values self-advocacy and continuous inquiry—can make a difference in preventing tragic outcomes. I began to view health through the analytical lens of an actuary: critically examining trends, following up on anomalies, and investigating discrepancies. This approach helps make informed, data-driven decisions by assessing probabilities, expected values and potential outcomes, thus turning uncertainty into preventive measures. This isn’t about having all the answers or claiming to know better—it’s about embracing curiosity and careful observation.

Technical Building Blocks and Concepts

Health as an Uncertain System: Rather than a binary “healthy” vs. “sick” state, consider your well-being as a continuum where small, seemingly insignificant fluctuations can, over time, compound into significant risks.

Risk Awareness: Health outcomes are never certainties. While a single abnormal reading might not signal an imminent crisis, repeated minor deviations can indicate a rising likelihood of adverse events.

The Precautionary Principle & Black Swan Events: Some health events, though rare, have catastrophic consequences. Even a low probability of such “black swan” events (like sudden cardiac arrest or unexpected cancers) justifies taking precautionary measures. When the stakes are high, even a slight risk should prompt proactive intervention.

Trend Analysis vs. Snapshot Data: A single measurement can be misleading; understanding the trend over time often reveals underlying issues.

Scenario Modeling & “If-Then” Reasoning: Thinking in “if-then” scenarios helps forecast potential outcomes based on current trends and turns abstract risks into concrete plans for preventive action.

Expected Value & Cost-Benefit Analysis: Weighing the potential costs of inaction against the effort required for early intervention highlights when preventive measures are truly justified.

Real-World Risk vs. Theoretical Risk: General statistics and averages may not reflect your personal health profile. Distinguishing between theoretical risk and your own individualized risk helps tailor preventive actions to your unique situation, ensuring that you focus on what truly matters for your well-being.

Core Values for Proactive Health Management

At the core of a proactive health mindset is ownership—recognizing that you are the primary stakeholder in your well-being. While doctors provide invaluable advice, the ultimate responsibility for monitoring and managing your health lies with you. This involves not only tracking your data but also engaging in thoughtful, informed inquiry.

Key qualities that support this approach include:

• Discipline and Consistency: Regularly monitoring your health data to spot trends rather than relying on occasional snapshots.
• Curiosity and Skepticism: Approaching every piece of health information with a questioning mind—investigating further when something doesn’t feel right.
• Long-Term Thinking: Prioritizing sustained, preventive measures over quick fixes or short-term comfort.
• Self-Advocacy: Recognizing that while experts are important, you must also ask questions and seek clarification tailored to your personal situation.
• Resilience and Adaptability: Being prepared to adjust your strategies as new information emerges, and learning from each small success or setback.

Balancing intuition with data is key. Trust your gut when it hints that something is off, but always verify with objective, reliable evidence before drawing conclusions. This balanced inquiry doesn’t require becoming a scientific expert overnight; it’s about cultivating a basic level of risk literacy. Even small steps—like regularly reviewing your trends or asking for a second opinion—can transform uncertainty into actionable insights.

At the same time, practicing self-compassion is essential. Our bodies are both brilliant and resilient, yet inherently fragile. Valuing your health means appreciating the gift of life and treating your well-being as the most precious asset. This balanced mindset—combining ownership, critical inquiry, and compassion—empowers you to navigate uncertainty and take proactive measures that protect and enhance your life.

Next, we’ll explore a practical guide on how to implement these principles into your daily health routine—turning this mindset into concrete actions that protect and empower your life.

Part 4. Taking Control: A Practical Guide to Risk-Based Health Ownership

(Note: This chapter is for general educational purposes and does not replace professional medical advice.)

The following steps are designed to translate the risk-based mindset into a practical roadmap for identifying and addressing problems before they escalate. Each individual’s approach will vary depending on personal risk profiles, resources, and comfort levels, but the goal remains the same: catching subtle trends before they explode into crises. Whether it’s arranging regular lab checks, logging daily symptoms, or insisting on an imaging study when red flags persist, every proactive measure underscores ownership of your health.

1. Map Your Health Profile: Identify Your Risk Factors

An overview of family history, personal health conditions, and lifestyle patterns lays the groundwork for the proactive health management. Think of it as creating a personal roadmap to get a sense of where you might face the greatest challenges and how you can address them early. Centralize your records in a digital health folder for easy reference.

• Family History: Gather details on close relatives who’ve had heart disease, cancer, diabetes, or other major illnesses. Note their approximate ages at diagnosis, outcomes, and any lifestyle factors (smoking, high-stress job, etc.). If possible, talk to family members directly to fill in gaps—it can reveal patterns or early warning signs that might otherwise remain hidden.
• Genetic Indicators: If your family history points to strong hereditary risks (for example, certain cancers or rare genetic disorders), consider genetic testing. While not everyone will need it, knowing if you carry certain risk genes can help you plan targeted screenings or make specific lifestyle adjustments.
• Personal Health Background: Reflect on your own history of diagnoses, surgeries, or recurring symptoms. Have you experienced unexplained fatigue, mild hypertension, or other borderline markers that never quite escalated? Compile this information in one place—an app, spreadsheet, or even a dedicated notebook—so you can spot trends.
• Lifestyle Habits: Your current diet, exercise routine, sleep patterns, and stress levels all contribute to your risk profile. Make a brief record of how you typically eat, how often you move, any substances you use (caffeine, alcohol, cigarettes), and how you cope with stress.
• Approximate Your Risk: These categories are not a substitute for professional advice, but they can help you decide how urgently to seek further testing or medical consultation.
  • Minimal/“Baseline” Risk (No significant family history of early-onset disease, generally normal labs and no ongoing symptoms, consistent, healthy lifestyle (balanced diet, regular exercise, moderate or no alcohol, nonsmoker)
  • Moderate/“Elevated” Risk (A family history that includes common chronic diseases (hypertension, type 2 diabetes) or a few instances of heart disease or cancer, mild but persistent symptoms, or significant lifestyle risks (smoking, high stress, poor diet, one or more controlled chronic conditions (e.g., mild hypertension on medication)
  • High/“Actionable” Risk (Multiple close relatives with serious illnesses (heart attacks, strokes, advanced cancers), especially if they were diagnosed at younger ages, notable personal history: chronic conditions (e.g., diabetes, autoimmune disorders) that require ongoing treatment, or abnormal labs that have trended worse over time, unhealthy lifestyle factors that compound existing risk (heavy smoking, sedentary life, severe obesity, untreated mental stress)

Identifying your approximate risk category offers a starting point. Those in the “High Risk” group, for example, might decide to move faster on advanced screenings or specialist consultations. Meanwhile, those with “Minimal Risk” can still benefit from routine monitoring and simple preventive steps—health status isn’t permanent, and small changes over time can tip the scales in either direction.

2. Monitor Regularly and Identify Escalation Triggers

Regular checkups and data collection form the backbone of proactive health management. Standard lab tests, functional assessments, and wearable devices each provide unique insights into your overall condition. Monitoring your body in real time and over months helps catch subtle warning signs, letting you intervene early.

Standard Tests (Every 6–12 Months)

• Blood pressure, lipid panel, fasting glucose, HbA1c, and basic kidney/liver function.
• Results can flag emerging issues like high cholesterol, prediabetes, or organ stress before they escalate.

Functional and Expanded Assessments (As Needed)

• Thyroid panels beyond TSH, micronutrient levels, and gut health markers.
• These dig deeper if standard tests are borderline or you have persistent, unexplained symptoms.

Wearables and Day-to-Day Tracking (Ongoing)

• Devices like smartwatches (ECG, heart rate variability) or continuous glucose monitors.
• Data highlights patterns or spikes that single office visits might miss, offering a real-time view of your body’s responses to stress, food, and activity.

Symptom Diary (Weekly/Monthly)

• Note recurring aches, fatigue, digestive upsets, or anything that “just feels off.”
• Patterns across weeks or months can validate suspicions that one-off tests might not confirm.

Risk Calculators

• Plug the numbers into tools like Framingham or ASCVD (for cardiovascular risk) to a ballpark percentage for potential issues down the road.

Pay special attention if

• Lab values remain borderline or worsen across multiple checkups.
• You see consistent abnormalities on wearables (e.g., repeated heart rate spikes or abnormal ECG readings).
• A symptom persists for more than a few weeks with no clear explanation, or recurs intermittently over several months.
  • Neurological: Sudden confusion, weakness, vision changes.
  • Cardiovascular: Chest pain, fainting spells, persistent palpitations.
  • Metabolic/Oncological: Unexplained weight loss, night sweats, chronic pain or lumps.

If something remains unexplained or consistently abnormal, it’s worth escalating to advanced diagnostics rather than waiting for an outright crisis. Self-monitoring does not replace medical expertise—rather, it augments it. Bring your data, diaries, and findings to your doctors, forming a two-way dialogue.

3. Escalate to Advanced Diagnostics and Specialist Collaboration

When basic monitoring and tests don’t provide clear answers—or if your lab results and symptoms keep hinting at deeper concerns—proactive escalation can make all the difference. Think of it like a mini scientific investigation: observe data, form a hypothesis, verify with additional testing, and adapt your plan if the problem persists or grows more concerning. This step guides you in determining when and how to pursue advanced diagnostics, seek second opinions, and coordinate with multiple specialists to pinpoint (and address) underlying issues. Sample escalation flow:

1. Observation: Identify a Concerning Trend
   • Spot a symptom, lab anomaly, or wearable-data spike that’s creeping upward over several months and doesn’t resolve with basic steps (e.g., adjusting diet, rest, or mild medication).
   • Double-check with a repeat test or short-term wearable data to rule out temporary factors like stress, infections, or measurement errors.
2. Hypothesis: Move Beyond Basic Tests
   • If the trend persists or worsens, request advanced diagnostics (e.g., imaging studies like ultrasounds, MRIs, CT scans; additional lab panels such as coronary calcium scoring for heart concerns).
   • If your primary physician seems dismissive and you still feel uneasy, consider a second opinion—somebody else may see an angle that was missed.
3. Test: Targeted, Risk-Based Diagnostics
   • Heart Health: Coronary calcium scoring, stress echocardiogram, or CT angiography for those with repeated borderline cholesterol or a strong family history of early heart disease.
   • Metabolic & Endocrine: Detailed thyroid profiles, insulin-resistance testing, or adrenal/hormone panels if persistent fatigue, weight changes, or borderline glucose remain unexplained.
   • Cancer Screening: Tumor markers or specialized imaging (mammography, colonoscopy, full-body MRI, etc.) if family history or genetic testing indicates a heightened risk.
   • Neurological: If ongoing headaches, dizziness, or cognitive changes don’t improve, consider a brain MRI or neurology referral to rule out hidden conditions.
4. Reevaluate: Collaborate with Specialists
   • Encourage your primary doctor to involve cardiologists, endocrinologists, genetic counselors, neurologists, or other relevant experts for comprehensive evaluation.
   • Keep track of your consultations and test results in a digital health folder so that each specialist sees the full picture of your situation.
   • After advanced tests or specialist visits, request a clear follow-up plan. Ask questions like:
     • “What are we looking for with these new tests?”
     • “When should we repeat them if results are borderline?”
     • “Are there lifestyle changes I can implement while awaiting results?”
   • Make sure each specialist communicates with your primary doctor—or with you—so you don’t end up with fragmented opinions and no unified diagnosis.

By following this observation-hypothesis-test-reevaluation escalation pathway, you ensure that minor or ambiguous signals don’t quietly evolve into major health crises. When something doesn’t add up, seeking deeper investigation could be the most crucial decision you make for your long-term well-being.

Part 5. Rethinking Medicine: From Symptom Management to Risk Prevention

We’ve explored how individuals can proactively manage their health, but prevention also depends on a healthcare system that values early intervention over emergency fixes. The following ideas outline how policies and practices can align with the same risk-based, proactive mindset that empowers patients.

Shift Toward Risk-Based Care and Incentivize Prevention

• Value Over Volume: No one should learn about a 90% arterial blockage only in an autopsy report. The current fee-for-service model incentivizes more procedures, not fewer deaths. A system designed around long-term patient outcomes—not short-term interventions—would shift incentives toward prevention. Physicians should be rewarded for preventing illness, not just managing it once it’s symptomatic.
• Coverage for Preventive Screening: Many insurance plans don’t fully cover advanced or more frequent testing unless a disease is already evident. Yet each passing year without coverage can be a year closer to crisis—one that might otherwise be preventable. Expanding coverage for risk-based screenings (e.g., coronary calcium scoring, comprehensive genetic panels for high-risk individuals) would help identify conditions earlier, when interventions are less invasive and more effective.

Barriers to Change: Why Medicine Remains Reactive

The previous section outlined how healthcare could shift toward risk-based prevention. However, despite the clear benefits of risk-based medicine, the system remains entrenched in outdated, reactive models. Several factors contribute to this inertia:

• Financial Disincentives: Insurers often won’t cover preventive testing unless a disease is already diagnosed. This creates a perverse incentive to delay action until intervention is costlier and less effective.
• Medical Culture & Training: Physicians are trained to diagnose and treat disease, not to predict it. Pattern recognition, risk stratification, and probability-based decision-making are underemphasized in medical education.
• Bureaucratic Inertia: Hospitals and insurers prioritize efficiency and cost-cutting over long-term health outcomes. Implementing risk-based tracking systems requires coordination across multiple stakeholders, a challenge often deprioritized.
• Data Fragmentation: Patients’ medical histories, wearable data, and lab results are often spread across different providers and platforms, preventing a comprehensive, long-term view of health trends.

Integrate Longitudinal Health Data and Wearables

One of the key barriers to proactive healthcare is fragmented patient data. Hugo’s case highlights how cumulative warning signs—rising blood pressure, borderline cholesterol, and persistent fatigue—were treated in isolation rather than as part of a larger deteriorating trend. Without integrated tracking, subtle but compounding abnormalities went unnoticed. A system that consolidates biometric data, lab results, and clinical observations could have flagged these risks earlier, allowing for timely intervention before reaching a crisis point.

• Electronic Health Record (EHR) Enhancements: Encourage or mandate EHR systems that allow patients’ wearable/device data to flow seamlessly into clinical records. This can give physicians a broader view of day-to-day variations in blood pressure, heart rhythm, and glucose levels, uncovering trends that annual visits might miss.
• Interoperability Across Systems: Require standard data protocols so that a patient’s health information—lab results, wearable data, imaging—can easily be shared among primary care providers, specialists, and hospitals, reducing redundancies and missed connections.

Expand the Doctor’s Role: From Problem-Solver to Risk Analyst

• Training in Risk Assessment: If future physicians learn to interpret subtle lab changes as early signals rather than “within range,” fewer families will face the heartbreak of undetected disease. Medical curricula should emphasize probability-based decision-making and longitudinal risk analysis (e.g. survival analysis & Bayesian updating). Doctors need the tools to assess trends over time, not just isolated data points.
• Multidisciplinary Collaboration: Automatic referrals or shared consultations should be triggered when patients meet certain cumulative risk criteria (e.g., borderline labs plus family history). Having cardiologists, endocrinologists, and geneticists looped in early can catch conditions that slip through the cracks in a siloed system. A single consultation can be life-changing if it catches a hidden tumor or major vessel blockage. Waiting until catastrophic symptoms appear is what leads to tragedies like Hugo’s.

Adopt Accountability and Outcome Tracking

• Performance Metrics: Track how many preventable conditions are caught early rather than how many procedures are performed. Hospitals and clinics that demonstrate high rates of early detection should receive recognition or higher reimbursement tiers.
• Public Reporting & Audits: Just as hospitals are graded on surgical success rates, they should also be held accountable for early detection rates. Public reporting on how often serious conditions are caught in early, manageable stages could drive improvements.

Regulatory Oversight & Accountability

Systemic change requires not just new protocols but also enforcement mechanisms to ensure risk-based medicine is adopted:

• Reimbursement & Incentives: Healthcare reimbursement models should prioritize long-term outcomes rather than short-term procedures. Physicians and hospitals with strong prevention records should receive higher reimbursement rates.
• Standardized Risk-Based Screening: Regulatory agencies must mandate structured, proactive screening programs based on personal risk factors rather than symptom presentation alone.
• Continuous Quality Improvement: Public health agencies and professional organizations can maintain registries for borderline cases (e.g., prediabetes) to identify gaps. Regular audits help pinpoint where the system fails to escalate care for those who linger with subtle symptoms.

Who Pays for the Blind Spots?

Doctors, hospitals, and insurers do not bear the cost of missed risks—patients do. When a doctor dismisses an early warning sign, the patient lives with the consequences. When insurance denies a preventive screening, the patient absorbs the burden of late-stage disease. Medicine should be anti-fragile——able to learn from small stresses and adapt before failure. Preventive care should not be a privilege or require proof of disease. Risk alone should justify action.

Ultimately, rethinking medicine means designing a system that anticipates and adapts to risk. It means moving away from a model that reacts only after a crisis and toward one that continuously learns and adjusts. By embracing this perspective, we can reduce preventable deaths and create a healthcare environment where early signals are met with meaningful action, rather than being dismissed as mere noise.

In doing so, we forge a path toward a more resilient healthcare system—one that respects the complexity of the human body and recognizes that the absence of immediate danger does not equate to long-term safety.

Hugo’s loss demonstrated the painful consequences of a healthcare system that waits for dramatic symptoms before taking aggressive action. But his story also made me see a mindset of preventive vigilance, where each subtle shift in health is evaluated not with complacency, but with curiosity and care. By blending patient-led risk monitoring with a medical infrastructure that incentivizes early intervention, we can catch ticking time bombs like Hugo’s in time to defuse them. In this vision, no one has to hear the words “I wish we’d caught it sooner” after it’s too late. Instead, we create a health culture that values consistent data, collaborative inquiry, and empathy—protecting lives long before they reach the brink.

What I built next

Since writing this, I built the tool I wish my family had had. Helse keeps every result in one place, reads each one in context — your sex, your age when the blood was drawn, your life stage — and watches it over time, so a slow drift gets noticed while there’s still time to do something about it.

It’s live, and it’s free to try.

Try Helse →

I recently attended a conference focused on aging, wellbeing, and longevity - or more broadly, “a life well lived.” Hosted by Eudemonia, the event brought together scientists, wellness founders, and fitness coaches to share their expertise and practices⁠, creating a multidisciplinary holistic environment. The conference offered a unique blend of experiences:

• Celebrated fitness classes taught by renowned practitioners⁠⁠
• Interviews with wellness business founders conducted by doctors⁠⁠
• Opportunities to try various treatments and products⁠⁠

In this article, I’ll share my experiences from the conference, including the invigorating movement classes, insightful talks by leading experts like Dave Asprey, Andrew Huberman, and Siddhartha Mukherjee, and the innovative treatments and products I explored. I’ll also reflect on differing perspectives within the wellness industry and discuss how we can approach it with an open heart, curious mind, and critical thinking.

A Typical Day at the Conference

Morning \(movement\):

The Dancer's Blueprint: Fundamentals of Dance with Kiari Kirk

Paddle Boarding on the Intercoastal

Kama Flight

Each morning began with movement-based classes like dance, paddling, yoga, and qigong. One standout for me was The Class: a primal, repetitive movement session where each sequence lasted the length of a song. Halfway through, I hit a mental flow state, free of chatter and self-consciousness—it felt like a reset for my body and mind. The carefully curated music elevated the experience, making it equal parts physical workout and meditative journey.

Daytime \(learning\):

Life Well Lived: On Motivation, Resilience and Happiness with Andrew Huberman (Neuroscientist & Podcaster, PhD)

The Future of Biohacking: How To Optimize Your Life with Dave Asprey (Entrepreneur)

Holistic Sexuality: An Evolution from Taboo to Transformed with Dr. Juliana Hauser (Sexpert, PhD)

AI & The Future Of Personalized Medicine with Siddhartha Mukherjee (Oncologist & AI Health Expert, MD) and James Hamblin (Preventative Medicine Author, MD, MPH)

Innovative Approaches for Mental Clarity with Dr. David Perlmutter (Brain Health Expert, MD), Dr. Shai Efrati (Hyperbaric Medicine Pioneer & Researcher, MD) and Dr. Jeffrey Bland

The Future of Mental Wellbeing: AI, Psychedelics & Psychotherapy with Dr. Dave Rabin, MD, PhD

The days were packed with thought-provoking sessions led by some of the brightest minds in wellness. Choosing which talks to attend was tough, but here are some that I was able to catch:

1. Dave Asprey’s Talk: A great introduction to why we were all there:
   1. Movement isn’t just about exercise; it’s about enhancing your body’s efficiency and resilience.
   2. Nourishment goes beyond just eating well—it’s about fueling your body with the right nutrients for peak performance.
   3. Mental optimization isn’t just about clarity; it’s about hacking your brain to achieve unprecedented levels of focus and creativity.
   4. Restoration ensures you’re not just recovering but rejuvenating at a cellular level.
   5. And finally, connection is the often-overlooked pillar that ties it all together—cultivating meaningful relationships that amplify your well-being and drive.

   Embrace these pillars, and you’re not just biohacking; you’re transforming your life, he said. He then recommended several of the many businesses he’s involved with.

2. Andrew Huberman’s Deep Dive:

   Circadian Biology: The body operates on natural rhythms that influence sleep, energy, and overall well-being. Supporting these rhythms—such as aligning with natural light cycles and ensuring adequate sleep—is non-negotiable for maintaining mental and physical health.

   Motivation: Humans have the unique ability to consciously decide to be motivated, driven by internal or external stimuli. Generative motivation—rooted in purpose and love—creates more dopamine, enhancing drive and focus. Dopamine is essential for motivation and can be accessed or replenished through deliberate actions, including setting challenges and achieving incremental progress.

   Movement: Regular cardio improves mitochondrial function, supporting energy production, brain health, and learning capacity. A combination of resistance training (e.g., weightlifting) and cardiovascular workouts maximizes benefits for brain health, dopamine regulation, and overall well-being. Exercising during periods of low motivation can generate energy and improve focus, particularly if done once or twice a month during your least motivated time of day.

   Stress, Resilience, and Willpower: The anterior mid-cingulate cortex is critical for developing willpower and tenacity. It becomes more active when overcoming challenges, whether physical or mental. Activities that are difficult or unpleasant (“things that suck to you”) strengthen this brain region and improve resilience. Always be taking on new skills. Perception is key: shifting your mindset around stress can transform it into a source of growth rather than harm. Viewing stress as a challenge rather than a threat can lead to greater resilience.

   Set standards consequentially (increase the stakes as you go), just high enough—not too much, not do or die. Don’t overwhelm yourself. Set the stakes right.

   Shoutout to my mom who knew a lot of this all along and instilled it in her children.

3. Siddhartha Mukherjee on The Future of Personalized Medicine:

   Siddhartha Mukherjee is the renowned oncologist and Pulitzer-Prize winning author The Emperor of All Maladies: A Biography of Cancer and The Gene: An Intimate History. This was perhaps the most difficult talk, at the intersection of biology, technology, and innovation, so bear with me.

   a. The Science Behind Drug Mechanisms: In pharmacology, the central mechanism by which medicines exert their therapeutic effect is $binding$, explained and enabled by the intersection of biology, chemistry, and physics.

   • Biology identifies the role of the target molecule (e.g., a protein) in disease.
   • Chemistry explains how the drug is designed to interact with the target at a molecular level.
   • Physics governs the physical forces (e.g., molecular shape, charge, and electrostatic interactions) that enable the drug to bind effectively.

   b. From Linear to Structural/Three-Dimensional Understanding: Binding, or the interaction between the drug and its target is governed by the 3D structure as it dictates how effectively drugs bind to their targets. Until the last 10-20 years, for the most part of the history of biological and biomedical research, the biological and medical research had mostly linear information at its disposal (e.g., DNA sequences, amino acid chains). But a linear sequence of amino acids (from DNA) does not reveal how a protein folds into its functional 3D shape, which is critical for its binding capabilities. The 21st century has signified a major shift toward a structural understanding of biology, with tools and methodologies for understanding and leveraging 3D structures becoming available.

   The shift to the 3D perspective allows us to see how proteins fold into specific shapes that create the physical and chemical environments necessary for binding. The protein’s functionality, including its ability to bind to other molecules, emerges only in its fully folded 3D form. This understanding allows us to predict and manipulate binding interactions, which are the basis for developing targeted therapies and understanding biological processes at a molecular level.

   c. From Brute Force to Learned Methods: This is what AlphaFold achieved—predicting protein structures directly from their amino acid sequences. These kinds of tools “learn” from existing data (e.g., solved protein structures) to recognize patterns and infer how sequences fold into functional 3D shapes.

   Previously, we relied on brute-force approaches to determine the 3D structure experimentally for each protein derived from a DNA sequence, which was slow, costly, and inefficient. Now, methods like molecular docking simulations allow us to transition to learned puzzle-solving. Researchers can integrate DNA sequence data directly into models that predict 3D protein structures and simulate binding interactions, accelerating discoveries and opening doors to personalized medicine and targeted therapies.

   (AlphaFold is a deep learning model developed by DeepMind that predicts the 3D structure of proteins based solely on their amino acid sequences. It uses the same transformer architecture as GPT, which excels at capturing relationships between elements in a sequence. In GPT, this mechanism helps analyze and predict text patterns, while in AlphaFold, it identifies spatial and functional relationships between amino acids in a protein sequence.)

   These paradigm shift has profound implications in medicine:

   • Personalized Therapies: Tailored treatments based on individual protein conformations.
   • Disease Mechanisms: Insights into protein misfolding diseases like Alzheimer’s.
   • Drug Design: More effective and targeted drugs through structure-based methodologies.

   d. From Traditional Antibody Design to AI-Evolved Antibodies: Enhanced binding capabilities. AI can simulate and “evolve” antibodies by generating and selecting optimal structures based on desired properties. This approach can rapidly produce antibodies with better performance than traditional methods, which often rely on trial-and-error or laboratory-based optimization. The AI-evolved antibody might be better suited for targeting, more effective in binding to its antigen, or more stable in the bloodstream, making it more efficient for therapeutic use.

4. Dr. Perlmutter and Dr. Shai Efrati on Cognitive Function: They discussed how hyperbaric oxygen treatment can treat neurodegenerative diseases like Alzheimer’s and Parkinson’s, which is significant. When asked what would be the number one thing to not lose cognitive function, Dr. Efrati said: “Make yourself needable (be needed by others), on a daily basis. All the rest will work out.” In other words, having a purpose and being essential to others can positively influence one’s biology, motivating the body to preserve itself. Dr. Efrati notes that retirement, often associated with a loss of purpose, is a significant risk factor for age-related diseases. By remaining active and engaged, individuals can maintain their health and vitality.

5. AI, Psychedelics & Psychotherapy With Dave Rabin

   • Psychedelics as Neurocatalysts: Psychedelics and certain therapeutic approaches act as “neurocatalysts,” enhancing brain function, neuroplasticity, perspective, and self-awareness, which is essential for long-term mental health improvement.
   • Modulating the Default Mode Network (DMN): The DMN, associated with the ego and habitual thought patterns, often restricts new perspectives. Psychedelics can modulate DMN activity, helping break entrenched patterns and facilitating new ways of thinking, thus enabling personal growth.
   • Biological Changes and Therapy: Research into DNA methylation changes associated with MDMA therapy for PTSD suggests biological changes that correspond to therapeutic improvement, a step toward understanding how psychedelics affect gene expression and mental health outcomes.

6. Juliana Hauser’s Talk: Holistic Sexuality—Empowerment Through Agency and Identity: At the core of Hauser’s approach is the idea of agency—individuals are encouraged to reclaim control over their sexuality, feel empowered in their desires, and understand sexuality as part of a broader, evolving identity that intersects with personal values, cultural norms, and self-expression.

7. Functional Medicine and Biomarker Testing with Mark Hyman and his team: Function Health conducts extensive biomarker testing, doing 60–100 tests instead of the ~20 typically done at annual check-ups, making it better at uncovering hidden indicators. It promises to take us from a disease care system to a health care system. (23andMe **has also expanded its offerings btw).

8. Gutbliss: The Intricate World of Gut Health With Robynne Chutkan, and Mahmoud Ghannoum emphasized the intricate interplay between bacteria and fungi in the gut microbiome, highlighting how this balance impacts digestion, immunity, and even neurological conditions like autism. Dr. Ghannoum’s pioneering research into the mycobiome—the fungal component of the gut—underscores its critical role in shaping overall health, including its influence on inflammation and microbial dysbiosis. Practical insights shared included dietary strategies to nurture a balanced gut ecosystem, focusing on fiber, fermented foods, and reducing environmental stressors that disrupt bacterial and fungal harmony.

In-between \(treatments\):

Me in a hyperbaric oxygen chamber

The Biohack Lab

NeuroVIZR

• Vitamin Shots & IV Drips at Pur-Form: I got a glutathione shot, which is considered a master antioxidant used to enhance health, combat disease, and slow down aging according to Dr. Nayan Patel and others.
• Hyperbaric Oxygen Treatments: There were several options, but I chose the Biohack Lab. You breathe pure oxygen in a pressurized environment. This therapy increases the amount of oxygen your blood can carry, promoting healing and fighting infections by enhancing the body’s natural healing processes. The latest research suggests it stimulates brain repair and enhances cognitive performance, improving neuroplasticity, memory, attention, and treating neurological conditions.
• PEMF (Pulsed Electromagnetic Field) Mat: A device that emits low-frequency electromagnetic waves to stimulate cellular activity, improve circulation, and promote overall well-being.
• Radial Shockwave Therapy with the Wasabi Method: While devices like Theragun use percussive motion to apply rapid, repetitive strokes on superficial muscle tissues, RSWT uses acoustic shockwaves to deliver energy deep into tissues. The waves are generated pneumatically and propagate radially from the applicator, targeting specific areas to stimulate healing, improve blood flow, and reduce pain. It focuses on mechanisms like mechanotransduction, promoting cellular regeneration and collagen production.
• Contrast Therapy: Exposing the body to extreme temperatures to activate specific physiological responses that promote health benefits, a practice long embraced by Northern Europeans. Therasage offers an experience alternating between a soothing infrared sauna and a cold immersion tub, delivering a holistic health experience focused on rejuvenation, recovery, and vitality.
• Sensory Modulation with NeuroVizr (by NOA AON): A device that combines light and sound stimulation, leveraging principles from neuroscience to enhance mental well-being and cognitive performance. Its effects are rooted in neuroplasticity, the brain’s ability to adapt and reorganize itself in response to stimuli.

And expo \(products\):

• Qualia:
  • Senolytic: Clears senescent “zombie” cells, promoting rejuvenation and tissue health.
  • NAD+: Supports cellular energy, anti-aging, mitochondrial health.
  • Mind: Provides cognitive boost, focus, memory, long-term brain health.
• Mushroom Coffees (coffee enhanced by adaptogens and superfoods):
  • Everyday Dose: A balanced mushroom coffee designed for focus, calm, immune support, and joint health with added collagen and L-theanine.
  • Kaizen: A comprehensive mushroom coffee blend targeting cognitive function, skin health, immunity, and trace mineral support.
• Creatine:
  • Tried Sheatine, a creatine designed by JJ Virgin with women’s needs in mind, supporting muscle function, improving recovery, and maintaining energy levels.
• Beet Supplements from humanN: Supports healthy blood pressure and circulation via nitrates in beetroot powder.
• The Liver Clinic: Supplement elixir for liver function.
• Ohho: Plants with benefits. Got a zesty orange THC chocolate for myself and a CBD treat for Rocky, my black lab.
• Big Bold Health: From Dr. Jeffrey Bland’s brand, the father of Functional Medicine. Got Himalayan Tartary buckwheat flour and sprouts.

Considering Trying:

• Biogena ONE: A broad-spectrum multivitamin combining a wide range of vitamins, minerals, trace elements, medicinal mushrooms, amino acids, algae, carotenoids, plant extracts, probiotics, and other health-supportive compounds into a single product.
• Fatty15: An innovative supplement delivering C15:0, an “essential fatty acid,” with potential to support mitochondrial function, reduce chronic inflammation, and improve cell membrane integrity. Unlike omega-3 fatty acids, which focus on reducing inflammation and supporting brain and heart health, C15:0 uniquely targets cellular repair, mitochondrial function, and long-term resilience by stabilizing cell membranes and improving metabolic pathways.
• Perfect Amino Electrolytes: A specialized electrolyte supplement designed for hydration and recovery, combining a unique blend of electrolytes, amino acids, and trace minerals. Unlike standard electrolyte drinks that primarily replenish sodium and potassium, this product integrates essential amino acids to support muscle repair and endurance, setting it apart in the hydration market. Its innovation lies in targeting both hydration and performance recovery in one formula, appealing particularly to active individuals and athletes. However, compared to simpler, lower-cost electrolyte solutions like Liquid IV, the inclusion of amino acids may be unnecessary for those with adequate dietary protein intake, making it a premium choice that’s not universally essential.

Evening \(socialising\):

Opening night Helloween party

Hellenic Helloween outfit check

Emotional dance at MindTravel Piano Concert with Murray Hidary

• First Night: An ancient Greece-themed Halloween party.
• Second Night: Murray Hidary piano concert and meditation.
• Third, Forth Night: I was too tired, but there were parties.

Reflecting on the New York Times Article: A Different Perspective on the Wellness Summit

Interestingly, reading the New York Times article titled “3 Days of Healing, Hope and ‘Snake Oil’ With the Wellness Elite”, I was struck by how the author’s perception differed from mine. The article portrayed the wellness industry as fraught with pseudoscience, privilege, and superficial pursuits, suggesting that attendees were gullible consumers and presenters were purveyors of questionable remedies, while leaning heavily on anecdotes from two individual attendees.

While it’s important to approach any industry with a critical eye, I believe this characterization overlooks the diversity and complexity of the wellness community. To gain a clearer understanding, I categorized the presenters into three main groups:

Based on general observations, I estimated that approximately 5–10% of the individuals may promote non-traditional or controversial health practices that are not fully supported by mainstream scientific research. While it’s important to approach such practices with a healthy dose of skepticism, labeling them all as “snake oil” without substantial evidence of fraudulent intent oversimplifies a nuanced issue.

Disclaimer: This is not a definitive assessment of any individual’s professional conduct or integrity.

Approaching the Wellness Industry with an Open Heart, Curious Mind, and Critical Thinking

The wellness industry is vast and diverse, offering practices and philosophies ranging from ancient traditions to modern scientific breakthroughs. Approaching it with an open heart and a curious mind allows us to explore its richness and connect with practices that resonate personally. However, to navigate this landscape responsibly, I found it helpful to apply critical thinking—guided by Julia Galef’s insights in The Scout Mindset, which emphasizes curiosity, nuance, and a commitment to seeking truth.

Applying Critical Thinking

• Question Assumptions: Avoid accepting claims at face value. Ask yourself: What evidence supports this? Could there be alternative explanations or biases influencing the claims?
• Evaluate Evidence: Seek credible sources and peer-reviewed research to validate wellness claims. Practices rooted in rigorous science often provide clearer benefits than those relying solely on anecdotal support.
• Consider Expertise: Assess the qualifications and backgrounds of practitioners. Professionals with relevant degrees, certifications, or scientific contributions typically offer more reliable insights.
• Beware of Simplistic Solutions: Be cautious of “miracle cures” or one-size-fits-all remedies. Health is complex, and effective solutions often involve individualized approaches.
• Stay Open to Updating Beliefs: A critical thinker is willing to adjust their views when presented with new, credible information. Flexibility is key to navigating the ever-evolving wellness field.

I learned so much and have so many more questions. I’m inspired to explore my health and myself more, thanks to the amazing environment created by Eudemonia. Here’s to many more experiences like this!

P.S. We’re still waiting for the recordings of some sessions I had to miss, which should enrich my conference notes further.

#biology, #technology, #entrepreneurship

Most risk tools look at one company at a time. But risk doesn’t work that way — a cybersecurity breach at one firm hints at exposure across its peers, and a regulatory crackdown in one market sends tremors through the rest. Over the past few weeks we’ve been building a tool that takes that seriously: it reads a company’s own risks and traces how they ripple through the other holdings in a portfolio, like dominoes. Here’s a look behind the curtain.

The Problem We’re Solving

Investors face a tough challenge: risks are rarely isolated. A cybersecurity issue at one company could signal vulnerabilities across the industry. Regulatory crackdowns in one country could send shockwaves through global markets. Yet, most risk tools don’t focus on these connections—they only look at risks one company at a time.

We wanted to go deeper. What if we could not only flag a company’s own risks but also show how its problems might transfer to other companies in a portfolio? That’s the heart of what we’re building: a tool that connects the dots.

Breaking Down the Risk Metrics

To keep things transparent, here are the core metrics we’ve developed to analyze risks. You don’t need to be a finance pro to understand them—they’re pretty intuitive:

1. Inherent Risks

These are risks that are baked into a company’s operations. For example, if a company relies heavily on a volatile market or cutting-edge tech, that’s an inherent risk. We assess these by digging into the company’s public filings (like 10-K reports) and scoring each risk based on impact and likelihood.

• Example: Zoom might list risks around keeping up with cybersecurity standards in its own tech infrastructure.

2. Generic Risks

These are the risks that don’t belong to any one company but are common across the industry or market. Imagine you’re investing in two tech companies—they likely face similar threats from data privacy regulations. We assess these risks by looking at overlaps between companies.

• Example: Meta’s challenges with data privacy laws could also apply generically to IBM, given shared regulatory environments.

3. Transferred Risks

Here’s where things get interesting. Transferred risks look at how vulnerabilities in one company could spill over to another. For example, if one company suffers a high-profile data breach, it could make customers or regulators scrutinize similar companies in the portfolio.

• Example: IBM’s vulnerabilities in cybersecurity could increase risk for Zoom, given their shared dependence on secure client data systems.

4. Differential Severity

This measures whether a risk becomes more severe or less severe when transferred between companies. If a risk gets amplified in the transfer, it’s a warning sign of interconnected vulnerabilities.

• Example: If Zoom faces greater cybersecurity risks when considering IBM’s profile, we’d flag that as a heightened concern.

5. Weighted Severity

This combines all the above into a single score. It’s like a composite risk grade for each company, factoring in its own risks (inherent), industry-wide risks (generic), and connections to others (transferred).

From Metrics to Insights

The beauty of building this tool is seeing how these metrics come together to uncover patterns you wouldn’t spot otherwise. Here are a few real-life insights we’ve drawn from testing the tool:

1. Meta Is Carrying Industry Risks on Its Shoulders

• Meta’s weighted severity score is the highest in the portfolio. This is partly because of its high transferred severity, meaning it’s deeply affected by risks originating from other companies.
• Takeaway for investors: Meta might be a high-reward, high-risk investment. It’s essential to monitor not just its own moves but broader industry trends (e.g., regulatory crackdowns or cybersecurity developments).

2. Accenture Offers a Safer Bet

• Accenture’s risk profile is much calmer. Its weighted severity is the lowest, driven by lower inherent and transferred risks.
• Takeaway: Accenture could act as a stabilizing force in a tech-heavy portfolio, offsetting higher-risk companies like Meta or Zoom.

3. Cybersecurity: The Common Thread

• Cybersecurity risks popped up across the board, often with high transferred severities. This suggests that vulnerabilities at one company (e.g., IBM) could signal broader concerns for others (e.g., Zoom).
• Takeaway: If your portfolio leans heavily on tech, cybersecurity should be a priority—not just for one company but across the sector.

Making It Useful for Investors

We didn’t just want to throw charts and scores at people. A risk analysis tool is only valuable if it leads to clear, actionable recommendations. Here’s how we’re thinking about that:

Portfolio Rebalancing

• High-risk companies like Meta might need reduced exposure to avoid volatility.
• Low-risk companies like Accenture could take up a larger share to provide balance.

Diversification

• High generic severity scores across the portfolio suggest a need for sector diversification. For example, adding companies from industries like healthcare or utilities could reduce reliance on tech-heavy investments.

Proactive Risk Management

• High transferred severities in cybersecurity mean investors should keep an eye on how interconnected risks evolve. This could mean following regulatory changes, company updates, or broader industry trends.

What’s Next for the Tool?

Building in public means being open about what’s working and what’s still a work-in-progress. Here’s what we’re tackling next:

1. Adding Real-Time Updates
   • Risks evolve quickly, and we want the tool to reflect changes as they happen. For example, a new data breach at IBM should immediately adjust scores for other companies in the portfolio.
2. Visualization Tools
   • Let’s be honest—no one wants to stare at rows of numbers. We’re working on intuitive graphs and charts to make it easier to spot patterns and correlations.
3. Investor Personalization
   • Not all investors have the same goals. Some might tolerate higher risks for bigger returns, while others prioritize stability. We’re adding filters and custom settings to tailor insights to individual strategies.

What You Can Learn From This Process

Even if you’re not a techie or a finance pro, there’s something relatable about building tools like this:

• Everything is Connected: Whether it’s in investing, running a business, or even managing personal relationships, risks rarely exist in isolation. Seeing the connections can help you make better decisions.
• Small Patterns, Big Insights: The magic isn’t just in the big numbers—it’s in the subtle differences. For example, seeing how one company amplifies another’s risks tells a much richer story than just listing generic risks.
• Iterate, Iterate, Iterate: Our first models were clunky and overly complicated. But by testing and refining, we’re creating something investors can actually use—and trust.

Conclusion

Developing a risk analysis tool using public data has been a fascinating challenge. It’s about more than just crunching numbers; it’s about uncovering the stories those numbers tell and making them actionable for investors.

Whether you’re a DIY investor or just curious about how tech can transform decision-making, there’s a lot to take away from this process. If nothing else, let this be a reminder that understanding risk isn’t just about avoiding it—it’s about managing it wisely.

What would you want to see in a tool like this? Let us know—we’d love to hear your thoughts as we continue building this in public!

Nassim Taleb has a reputation — pugnacious online, allergic to fools, happy to tell a Nobel laureate he’s wrong. So the most surprising thing about a week inside his Real World Risk Institute (RWRI) was how fair he is in person: deliberate, patient, obsessed with clarity, and far more interested in whether an idea survives contact with reality than in winning the argument.

RWRI is a crash course in thinking about risk, uncertainty, and fragility the way the world actually behaves — fat tails, not tidy bell curves. Having finished it, here are the principles that stuck, and how I’d actually put them to use.

Core Principles of RWRI

1. The World is Fat-Tailed Most people underestimate the frequency and impact of extreme events. Traditional models, which rely on thin-tailed assumptions (e.g., normal distributions), often fail to account for Black Swan events—rare, high-impact occurrences. Taleb emphasizes that risk management should focus on these extremes, as they dominate outcomes in fat-tailed environments.

2. Redundancy Over Optimization Optimized systems, while efficient, are fragile. Just-in-time supply chains, for example, save costs but are vulnerable to disruptions. Taleb advocates for redundancy—having buffers, backups, and margins of safety. While this approach may appear inefficient, it ensures survival when faced with unexpected shocks.

3. Convexity: Positioning for Asymmetry Convexity describes situations where the downside is limited, but the upside is disproportionate. A startup, for example, is “long a call option,” where the maximum loss is the initial investment, but the potential gain is unbounded. Taleb emphasizes seeking convex opportunities and avoiding situations with unlimited downside.

4. Cutting Tails is Cheap Preparing for catastrophic risks is often less expensive than recovering from them. Taleb argues that hedging against tail risks—such as through insurance or diversification—is a cost-effective strategy for ensuring robustness. This principle applies broadly, from financial markets to organizational planning.

5. Mean Absolute Deviation (MAD) Over Standard Deviation (SD) Taleb critiques the reliance on standard deviation as a measure of risk, particularly in fat-tailed environments where extremes distort averages. Mean Absolute Deviation (MAD) provides a simpler, more robust measure of how a system behaves on average without being overly influenced by outliers.

6. Avoid Smooth, Low-Volatility Returns Strategies that promise high returns with low volatility are often fragile. They mask hidden risks that accumulate over time, leading to catastrophic failure when extreme events occur. Taleb highlights Renaissance Technologies as a rare exception, but most such strategies are akin to selling options—they work until they fail dramatically.

7. 1/N Diversification In uncertain environments, equal allocation across opportunities (“1/N”) is often the most robust strategy. Over-optimization introduces fragility, as even small errors in assumptions can lead to large failures. Simplicity in allocation protects against the unknown.

8. Skin in the Game Decision-makers must bear the consequences of their actions. This principle ensures accountability and reduces moral hazard. Systems where people take risks without sharing in the downside—such as executives making high-stakes decisions while insulated from losses—are inherently fragile.

9. Focus on Practical Regulation Taleb advocates for goal-oriented, simple regulation. Complex rules that dictate specific methods often lead to loopholes and inefficiencies. A better approach is to set clear objectives (e.g., reduce emissions by X%) and allow actors to determine the best methods to achieve them.

Practical Applications

1. Starting a Business Taleb compares a startup to a long call option: the downside is limited to your initial investment, but the upside is theoretically unlimited. The RWRI framework encourages focusing on measuring and mitigating the downside first, ensuring survival before chasing growth. Partnering with experienced individuals can reduce mistakes but does not eliminate risk.

2. Risk Mitigation Through Redundancy Taleb’s principle of redundancy applies broadly—keeping financial reserves, maintaining backup systems, or diversifying supply chains. While this may seem inefficient during stable periods, it provides resilience against Black Swans.

3. Preparing for Extremes Risk management should prioritize catastrophic scenarios over the “average case.” For example, in a pandemic, the focus should not be on typical seasonal illnesses but on rare, devastating outbreaks. Cutting tails early—through preparation or insurance—is far cheaper than responding after the fact.

Critical Observations

While Taleb’s principles are compelling, their application can sometimes be challenging:

• Redundancy vs. Practical Constraints: Redundancy is a robust strategy, but in practice, it can be cost-prohibitive, especially for smaller businesses or individuals with limited resources. Striking a balance between efficiency and resilience requires careful judgment.

• The Ambiguity of Convexity: Convexity, while powerful in theory, can be difficult to identify in practice. Not all seemingly convex opportunities (e.g., startups) lead to large payoffs, and distinguishing robust convexity from speculative fragility can be subjective.

• Skin in the Game and Taleb Himself: A recurring question in Taleb’s work is whether he has consistently lived by his principles. While he often points to his career as a trader as evidence of “skin in the game,” much of his influence comes from writing. Writing books may carry reputational risk, but it lacks the financial stakes inherent in trading. Nonetheless, Taleb’s ideas stand on their own merit, regardless of how they were monetized.

Conclusion

The Real World Risk Institute provides a framework for navigating uncertainty in a world dominated by randomness and fat tails. Taleb’s principles emphasize robustness, simplicity, and preparation over prediction. While their application requires thoughtful adaptation to specific contexts, they challenge conventional approaches and offer tools to better handle the unpredictable.

Taleb, often caricatured as combative, emerges in person as a fair and surprisingly kind instructor, committed to teaching ideas that hold up under scrutiny. His emphasis on intellectual honesty and practical relevance ensures that his teachings are not just theoretical constructs but actionable strategies for real-world decision-making.

In the end, Taleb’s message is clear: survival comes first. Build systems that thrive under stress, cut tail risks early, and ensure that your decisions account for the extremes—because the rarest events often matter the most.