Why I Do This Work
The short answer: I realized that everything I was learning about aging didn't matter if people did not know about it.
Who I Am
I'm a researcher. I spend a lot of time in labs, analyzing data, running clinical trials. I've been doing this for over 25 years.
But I'm also a son who watched my parents get older and saw how their choices affected their quality of life. I'm someone who made mistakes with my own health in my 30s. I'm a person who realized that the research I was publishing in top medical journals wasn't helping most people who actually needed it.
That's what changed everything for me.
The Turning Point
For years, I published my work in the New England Journal of Medicine, JAMA, and other top medical journals. The research was solid. It was making an impact in academic circles.
But then I realized something: Most people never read those journals. Most people don't know what’s in them because scientific writing can be hard to understand without a PhD. The important information about how to slow aging, optimize metabolism, and stay sharp as we age was not reaching the public, and was getting lost in academic language.
I got frustrated with that. I knew I had something valuable to share, but I wasn't sharing it in a way that actually reached people.
So I made a decision: I was going to translate what I know into simple, actionable strategies that real people could actually use.
That's what I'm doing now.
Popular Blogs
Creatine: Benefits Beyond the Gym
When it comes to supplements that have made a significant impact in the world of fitness and sports, creatine stands as a true champion.[1] This naturally occurring compound, found predominantly in meat and fish, has gained immense popularity for its wide-ranging benefits.[2] Beyond its well-documented advantages in muscle building and sports performance, creatine offers a plethora of other health benefits.[3] In this blog, we’ll dive deep into the world of creatine and explore the numerous ways it can benefit not only athletes but also individuals seeking improved overall health and well-being.
The Path to Resilience
Resilience is defined as the ability to bounce back from adversity stronger than before. It’s the capacity to adapt and thrive in the face of challenges and setbacks. And while resilience is often thought of as an innate trait, research has shown that it can also be cultivated through deliberate practice and consistent effort.
One of the most effective ways to build resilience is by consistently choosing to do the harder thing. When we push ourselves outside of our comfort zones and embrace challenges, we create opportunities for growth and development that strengthen our resilience muscles. Just like a muscle grows stronger through resistance training, our resilience grows stronger through facing and overcoming adversity. Here, the notion that the harder thing is just a combination of simple things becomes vital. Each small step we take contributes to the larger goal, making the seemingly impossible achievable.
What is Creatine? Everything You Need to Know
Are you asking yourself, “What is creatine?” or researching, “What does creatine do?” If so, we’ve got you covered. Here’s everything you need to know.
Enhanced Athletic Performance - One of the most well-known benefits of creatine is its ability to enhance athletic performance. Creatine phosphate, a form of creatine stored in muscles, acts as a rapid source of energy during short bursts of intense activity, such as weightlifting, sprinting, or high-intensity interval training (HIIT).[1,2] By increasing your body’s creatine stores through supplementation, you can experience improved strength, power, and endurance during workouts. This translates into the ability to lift heavier weights, run faster, and push through intense training sessions, ultimately leading to better athletic performance.
Muscle Growth and Recovery - Creatine’s impact on muscle growth is another compelling reason for its popularity among fitness enthusiasts. By increasing intramuscular creatine levels, you can stimulate muscle protein synthesis, promoting muscle growth and hypertrophy.[4,6] Additionally, creatine may help reduce muscle damage and inflammation post-exercise, aiding in faster recovery and minimizing soreness.[5] Oxidative stress and inflammation are reduced as a result of creatine acting as a buffer which allows muscles to recover quicker and build up endurance over time. This means you can train harder and more frequently, accelerating your progress in the gym.
Cognitive Benefits - Beyond its physical benefits, creatine has shown promise in enhancing cognitive function. Research suggests that creatine supplementation can improve cognitive performance, particularly in tasks that require quick thinking, memory, and mental endurance.[7,8,9] Studies have also shown that older adults who take creatine supplements see improvements in memory with regards to recall tasks and long-term memory. Creatine has also been shown to reduce the negative cognitive effects associated with sleep deprivation, such as grogginess and mental fatigue. This makes creatine a valuable tool for athletes seeking a competitive edge and individuals looking to boost their cognitive abilities.
Neuroprotective Properties - Creatine’s benefits extend to the realm of neuroprotection.[10] Some studies suggest that creatine supplementation may help protect brain cells from damage caused by oxidative stress and mitochondrial dysfunction in neurodegenerative diseases.[11] Newer studies have tested the effects of creatine supplementation on individuals with traumatic brain injuries and saw results indicative of creatine supplementation reducing negative head trauma side effects. This has led to ongoing research into its potential as a therapeutic agent for conditions like Parkinson’s and Alzheimer’s disease, although more research is needed to establish definitive conclusions.
Improved Metabolic Health
Creatine may also play a role in improving metabolic health. Some evidence suggests that creatine supplementation can enhance insulin sensitivity and glucose tolerance, potentially reducing the risk of type 2 diabetes.[12,13] Additionally, creatine may support healthy weight management by increasing the body’s resting metabolic rate, allowing for more efficient calorie burning.[14] Recent reviews have reported that creatine supplementation may not only help promote and maintain muscle mass, but also aid in fat mass loss, especially when paired with energy restriction or physical activity.
Heart Health Benefits
Emerging research indicates that creatine may have a positive impact on heart health.[15] It can help lower levels of homocysteine, an amino acid associated with an increased risk of heart disease when elevated.[16,17] By promoting lower homocysteine levels, creatine may contribute to a healthier cardiovascular system. New studies have also shown that creatine supplementation may protect the heart during an ischemic event by preventing arrhythmia and improving cardiac function, but there is need for further research (DOI: 10.1186/s12970-017-0173-z).
Safe and Well-Tolerated
Creatine is one of the most extensively studied supplements, and it has a remarkable safety profile. When taken within recommended doses, it rarely causes adverse effects.[2,18] High doses should not be taken by individuals with pre-existing renal conditions, however, they may engage in regular supplementation. Clinical experiences have shown that even at high dosage levels (20 g/d) and for extended periods of time, adverse events are not commonly reported and creatine is still considered safe. Most people can use creatine without any issues, making it a safe and accessible supplement for individuals of various ages and fitness levels.
What is the Optimal Dosage?
For most people, a single 5 gram dose is sufficient to obtain the benefits described above. It’s quite easy to take, just add a scoop to a water or your favorite non-alcoholic beverage. And the good news is that it can be taken any time throughout the day. Some people prefer to take in the morning because of the nice energy it provides, while others prefer to take it before or after workouts. There is no “wrong” choice.
Which Brand Should I Choose?
There are a lot of potential options to choose from when it comes to creatine as many companies are interested in selling a product that actually delivers. Of all the options out there, the best creatine I have tried is the instantized creatine from the company gains in bulk. This new creatine is 100% pure and 100% soluble, which means no bloating, cramping, or other unwanted side effects. Additionally, it is third party tested to ensure the purity of each batch. It mixes easily in water and the effects are definitely noticeable.
If you are interested in trying this brand, you can use the link below to get 15% OFF at checkout!
https://www.gainsinbulk.com.com/discount/STEPHEN16431
The Many Benefits of Creatine
Creatine is more than just a staple in the fitness world; it’s a versatile compound with a wide range of benefits. From enhancing athletic performance and promoting muscle growth to boosting cognitive function, protecting brain health, and improving metabolic and heart health, creatine offers something for everyone.
Whether you’re an athlete aiming to reach new heights or simply looking to enhance your overall well-being, creatine may be a valuable addition to your supplement regimen. As with any supplement, it’s essential to consult with a healthcare professional before starting creatine supplementation to ensure it aligns with your specific needs and health goals.
What I've Learned (The Research, Simplified)
For the past 25+ years, I've studied one main question: How can people actually age well?
This includes research on:
How metabolism changes with age and what you can do about it.
The role of intermittent fasting and eating patterns.
How cardiovascular health affects longevity.
What keeps your brain sharp and protects against cognitive decline.
How lifestyle choices impact obesity and metabolic disease.
The key finding: You have way more control over your aging than you think.
Most people believe that aging is just something that happens to you. Energy loss, weight gain, brain fog, losing strength—they think it's inevitable.
It's not.
The research shows that your daily choices - what, when, and how much you eat, how you move, how you sleep, and how you manage stress - all directly impact how you age. These choices can actually impact your rate of aging. Not someday. Now. And in ways you can feel and measure.
That's what the science says. And that's what I see in the people I work with.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
More Energy & Better Metabolism
You want to wake up ready to go, not drag through the day. This is about optimizing how your body processes food and fuel. Better metabolism means better energy, easier weight control, and stronger physical performance.
Brain Health & Sharp Thinking
Protecting your brain and maintaining your mental clarity as you age isn't something that happens by accident. It requires specific nutrition, sleep habits, movement, and lifestyle strategies specific to brain health. I'll show you exactly what works.
Stay Strong & Move Without Pain
Maintaining muscle, balance, and mobility is what allows you to live a full life and stay independent as you age. Whether it’s hiking, skiing, playing with your kids (or grandkids) or just moving through your day without stiffness - this matters.
Recovery & Physical Resilience
Your body needs proper recovery to stay healthy. This includes good quality sleep, stress management, and movement strategies that help you bounce back faster.
Purpose & Peace of Mind
Physical health is part of the equation. So is feeling like you're in control of your future, living with purpose, and knowing you're doing the right things at the right times.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
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My Background (What Makes Me Qualified)
Education:
BA in Psychology from Florida State University.
Master's degree in psychology from the University of Florida.
PhD in Clinical and Health Psychology from the University of Florida.
Post-doctoral fellowship at the Pennington Biomedical Research Center.
What This Means: I studied how people actually change their behavior. How to help them adopt healthier habits that stick. How to design interventions that work for real people in real life, not just in labs.
Research & Publications:
Over 200 peer-reviewed scientific articles.
Multiple published book chapters.
Research recognized nationally and internationally.
Cited thousands of times by other scientists.
Co-Author of The Man Diet.
What This Means: My work has been tested, reviewed by other experts, and built upon. It's not opinion. It's evidence.
Current Role:
Full Professor at the University of Florida.
Associate Director, University of Florida’s Institute on Aging.
What This Means: I'm still actively researching, training the next generation of researchers, and staying current with the latest science. I'm not just relying on old knowledge. I'm learning new things all the time.
But Here's What Really Matters
All of that research and all those credentials would mean nothing if I couldn't translate what I’ve learned over the years into something useful for you.
So I've spent the last several years focusing on this: How do I take 25+ years of research and turn it into simple, clear strategies that actually work for busy adults who want to feel better and age well?
That's the real goal. And that's what I bring to the people I work with.
My Philosophy About Aging
You're Not Broken
The goal isn't to "fix" you or make you into someone else. It's to help you feel like yourself again, with the energy and clarity you want.
Small Choices Add Up
You don't need to overhaul your entire life. Consistent, small changes in nutrition, movement, sleep, and stress management compound over time. That's how real change happens.
Understanding Matters More Than Willpower
If you understand why something works, you don't need to white-knuckle it. You just follow the program because it makes sense. That's why people stick with this approach long-term.
Evidence Beats Opinion
I'm not going to tell you to do something because I think it's trendy or because an influencer is promoting it. Everything I recommend is backed by research and real-world results.
You're the Expert on Your Own Life
I provide the knowledge and framework. You know your schedule, your preferences, your challenges, and your goals. The best approach is the one that fits your actual life—not someone else's.
What People Tell Me
Finally, someone who explains why instead of just giving me rules.
I thought this kind of change wasn't possible at my age.
The strategies are practical. I can actually do them.
I feel in control of my health for the first time.
These conversations remind me why I do this work. It's not about credentials or publications. It's about helping real people take back control of their aging.
What I'm Not
I'm not a cheerleader selling you hope and motivation. Motivation fades. What lasts is understanding and practical systems.
I'm not selling quick fixes or magic pills. There aren't any. What works is science-backed strategies applied consistently.
I'm not here to shame you or make you feel bad about past choices. You're here because you want change. That's what matters.
I'm not a one-size-fits-all coach. People are different. Your program should fit your life, your goals, and your preferences—not some generic template.
What I Am
I'm someone who's spent 25+ years studying how people age well and how to help them actually implement that knowledge.
I'm committed to explaining the science in plain language so you understand why something works.
I'm focused on creating practical systems that fit your real life.
I'm dedicated to helping you feel more energetic, stronger, sharper, and more confident in your future.
I believe you have more control over your rate of aging than you think, and I want to help you take it.
Let's Work Together
You're here because you're ready to do something different. You're tired of guessing about what works. You want clear, evidence-based guidance that actually results in change.
That's exactly what I provide.
Ready to Get Started?
Or if You Have Questions:
Recent Blogs
Creatine: Benefits Beyond the Gym
When it comes to supplements that have made a significant impact in the world of fitness and sports, creatine stands as a true champion.[1] This naturally occurring compound, found predominantly in meat and fish, has gained immense popularity for its wide-ranging benefits.[2] Beyond its well-documented advantages in muscle building and sports performance, creatine offers a plethora of other health benefits.[3] In this blog, we’ll dive deep into the world of creatine and explore the numerous ways it can benefit not only athletes but also individuals seeking improved overall health and well-being.
The Path to Resilience
Resilience is defined as the ability to bounce back from adversity stronger than before. It’s the capacity to adapt and thrive in the face of challenges and setbacks. And while resilience is often thought of as an innate trait, research has shown that it can also be cultivated through deliberate practice and consistent effort.
One of the most effective ways to build resilience is by consistently choosing to do the harder thing. When we push ourselves outside of our comfort zones and embrace challenges, we create opportunities for growth and development that strengthen our resilience muscles. Just like a muscle grows stronger through resistance training, our resilience grows stronger through facing and overcoming adversity. Here, the notion that the harder thing is just a combination of simple things becomes vital. Each small step we take contributes to the larger goal, making the seemingly impossible achievable.
What is Creatine? Everything You Need to Know
Are you asking yourself, “What is creatine?” or researching, “What does creatine do?” If so, we’ve got you covered. Here’s everything you need to know.
Enhanced Athletic Performance - One of the most well-known benefits of creatine is its ability to enhance athletic performance. Creatine phosphate, a form of creatine stored in muscles, acts as a rapid source of energy during short bursts of intense activity, such as weightlifting, sprinting, or high-intensity interval training (HIIT).[1,2] By increasing your body’s creatine stores through supplementation, you can experience improved strength, power, and endurance during workouts. This translates into the ability to lift heavier weights, run faster, and push through intense training sessions, ultimately leading to better athletic performance.
Muscle Growth and Recovery - Creatine’s impact on muscle growth is another compelling reason for its popularity among fitness enthusiasts. By increasing intramuscular creatine levels, you can stimulate muscle protein synthesis, promoting muscle growth and hypertrophy.[4,6] Additionally, creatine may help reduce muscle damage and inflammation post-exercise, aiding in faster recovery and minimizing soreness.[5] Oxidative stress and inflammation are reduced as a result of creatine acting as a buffer which allows muscles to recover quicker and build up endurance over time. This means you can train harder and more frequently, accelerating your progress in the gym.
Cognitive Benefits - Beyond its physical benefits, creatine has shown promise in enhancing cognitive function. Research suggests that creatine supplementation can improve cognitive performance, particularly in tasks that require quick thinking, memory, and mental endurance.[7,8,9] Studies have also shown that older adults who take creatine supplements see improvements in memory with regards to recall tasks and long-term memory. Creatine has also been shown to reduce the negative cognitive effects associated with sleep deprivation, such as grogginess and mental fatigue. This makes creatine a valuable tool for athletes seeking a competitive edge and individuals looking to boost their cognitive abilities.
Neuroprotective Properties - Creatine’s benefits extend to the realm of neuroprotection.[10] Some studies suggest that creatine supplementation may help protect brain cells from damage caused by oxidative stress and mitochondrial dysfunction in neurodegenerative diseases.[11] Newer studies have tested the effects of creatine supplementation on individuals with traumatic brain injuries and saw results indicative of creatine supplementation reducing negative head trauma side effects. This has led to ongoing research into its potential as a therapeutic agent for conditions like Parkinson’s and Alzheimer’s disease, although more research is needed to establish definitive conclusions.
Improved Metabolic Health
Creatine may also play a role in improving metabolic health. Some evidence suggests that creatine supplementation can enhance insulin sensitivity and glucose tolerance, potentially reducing the risk of type 2 diabetes.[12,13] Additionally, creatine may support healthy weight management by increasing the body’s resting metabolic rate, allowing for more efficient calorie burning.[14] Recent reviews have reported that creatine supplementation may not only help promote and maintain muscle mass, but also aid in fat mass loss, especially when paired with energy restriction or physical activity.
Heart Health Benefits
Emerging research indicates that creatine may have a positive impact on heart health.[15] It can help lower levels of homocysteine, an amino acid associated with an increased risk of heart disease when elevated.[16,17] By promoting lower homocysteine levels, creatine may contribute to a healthier cardiovascular system. New studies have also shown that creatine supplementation may protect the heart during an ischemic event by preventing arrhythmia and improving cardiac function, but there is need for further research (DOI: 10.1186/s12970-017-0173-z).
Safe and Well-Tolerated
Creatine is one of the most extensively studied supplements, and it has a remarkable safety profile. When taken within recommended doses, it rarely causes adverse effects.[2,18] High doses should not be taken by individuals with pre-existing renal conditions, however, they may engage in regular supplementation. Clinical experiences have shown that even at high dosage levels (20 g/d) and for extended periods of time, adverse events are not commonly reported and creatine is still considered safe. Most people can use creatine without any issues, making it a safe and accessible supplement for individuals of various ages and fitness levels.
What is the Optimal Dosage?
For most people, a single 5 gram dose is sufficient to obtain the benefits described above. It’s quite easy to take, just add a scoop to a water or your favorite non-alcoholic beverage. And the good news is that it can be taken any time throughout the day. Some people prefer to take in the morning because of the nice energy it provides, while others prefer to take it before or after workouts. There is no “wrong” choice.
Which Brand Should I Choose?
There are a lot of potential options to choose from when it comes to creatine as many companies are interested in selling a product that actually delivers. Of all the options out there, the best creatine I have tried is the instantized creatine from the company gains in bulk. This new creatine is 100% pure and 100% soluble, which means no bloating, cramping, or other unwanted side effects. Additionally, it is third party tested to ensure the purity of each batch. It mixes easily in water and the effects are definitely noticeable.
If you are interested in trying this brand, you can use the link below to get 15% OFF at checkout!
https://www.gainsinbulk.com.com/discount/STEPHEN16431
The Many Benefits of Creatine
Creatine is more than just a staple in the fitness world; it’s a versatile compound with a wide range of benefits. From enhancing athletic performance and promoting muscle growth to boosting cognitive function, protecting brain health, and improving metabolic and heart health, creatine offers something for everyone.
Whether you’re an athlete aiming to reach new heights or simply looking to enhance your overall well-being, creatine may be a valuable addition to your supplement regimen. As with any supplement, it’s essential to consult with a healthcare professional before starting creatine supplementation to ensure it aligns with your specific needs and health goals.
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About
Stephen Anton PhD in Clinical and Health Psychology, University of Florida 25+ years researching longevity and healthy aging. Published in NEJM, JAMA, American Journal of Clinical Nutrition, and more. Recognized expert in intermittent fasting, metabolism, and cardiovascular health
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This information is for educational purposes only and is not a substitute for personalized medical advice. Please consult your physician before making changes to your health routine.