THE BLOG

Nutrition

Whole Food Diet: Chef Danielle Christy on Eating in Color

A whole food diet without the rulebook: Chef Danielle Christy and Mike Torchia on eating in color, greens in minutes, and why whole fruit beats the juice.

November 6, 2026 · 7 min read · with Danielle Christy

Longevity

Exercise and Brain Health: Why Sebastian Siegel Never Skips Legs

Exercise and brain health, from the leg-day side: Sebastian Siegel and Mike Torchia on squats, intensity, and why hard training keeps them sharper.

November 4, 2026 · 7 min read · with Sebastian Siegel

Training

Building Muscle After 70: Lessons From Bodybuilder Robby Robinson

Building muscle after 70 runs on the basics. Bodybuilder Robby Robinson told Mike Torchia what he still lifts, eats, and skips, and why he climbs stairs.

November 2, 2026 · 7 min read · with Robby Robinson

Training

Recovery After Workout: Mike Torchia's Routine at 69

Recovery after workout days slows with age. Mike Torchia's routine from two episodes: fuel first, stretch between sets, eat, then recover on a schedule.

October 30, 2026 · 6 min read · with Scott Baider

Recovery

PEMF Therapy: What the Maker Told Mike, and How He Uses It

PEMF therapy explained by the CEO who builds Mike Torchia's system: what the pulses do, the settings Mike uses after training, who should skip it, and the cost.

October 28, 2026 · 6 min read · with Scott Baider

Recovery

Do Red Light Masks Work? What a Device Engineer Told Mike

Do red light masks work? Bill Wiedemann builds them and told Mike Torchia most do nothing. What separates a working red light mask from a toy, in his words.

October 26, 2026 · 6 min read · with Bill Wiedemann

Training

Building Muscle After 50: Clark Bartram's Rules for the Gym

Building muscle after 50 is a method, not a miracle. Clark Bartram told Mike Torchia what he changed: half the weight, slower reps, and an 8:00 bedtime.

October 23, 2026 · 6 min read · with Clark Bartram

Recovery

Red Light Therapy Benefits: What the Bed's Maker Told Mike

Red light therapy benefits, sorted: what Dr. Carl Rothschild says the light does, what Mike Torchia felt after 16 sessions, and where the claims have to stop.

October 21, 2026 · 7 min read · with Dr. Carl Rothschild

Nutrition

Can You Take Too Many Supplements? Mike Torchia's Test-First Rule

Can you take too many supplements? Mike Torchia and Pav Dharwarkar on the 32-pill stack, the sleep-stack trap, and the blood test that decides what you add.

October 19, 2026 · 7 min read · with Pav Dharwarkar

Nutrition

GLP-1 Muscle Loss: What Mike Torchia Would Do Instead

GLP-1 muscle loss is Mike Torchia's first objection to weight-loss drugs. His view, his 500 plus 500 calorie math, and the slower method he would choose.

October 16, 2026 · 7 min read · with Pav Dharwarkar

Longevity

What Is a Concierge Doctor? A Cardiologist Who Switched Explains

What is a concierge doctor? Dr. Ilan Kedan left insurance-based cardiology to become one. What changes in a visit, what a membership buys, and how to judge it.

October 14, 2026 · 8 min read · with Dr. Ilan Kedan

Nutrition

Does Intermittent Fasting Work? Rehan Jalali: Everything Works Once

Does intermittent fasting work? Rehan Jalali told Mike Torchia everything works once. What the scale hides, what clients' blood work showed, and Mike's math.

October 12, 2026 · 6 min read · with Rehan Jalali

Recovery

Lumbar Fusion Recovery: Dr. Hooman Melamed's Real Timeline

Spine surgeon Dr. Hooman Melamed told Mike Torchia what lumbar fusion recovery looks like in his practice: up that night, driving in a week, released at eight.

October 9, 2026 · 8 min read · with Dr. Hooman Melamed

Training

Cardio Before or After Weights? Mike Torchia and Rehan Jalali Answer

Cardio before or after weights? Mike Torchia and Rehan Jalali on the order that protects your lifting, how much cardio per week they do, and the go-home test.

October 7, 2026 · 7 min read · with Rehan Jalali

Longevity

Should You Get a Full Body MRI? What It Finds and What It Misses

Dr. Eli Gabayan told Mike Torchia what a full body MRI scans, what it cannot see, and who pays. Why one symptom-free finding makes the case for it.

October 5, 2026 · 7 min read · with Dr. Eli Gabayan

Training

Blood Flow Restriction Training: Dr. Melamed on Lifting After 35

Spine surgeon Dr. Hooman Melamed told Mike Torchia why he trains with blood flow restriction, why 12 reps is his floor after 35, and what protects the joints.

October 2, 2026 · 8 min read · with Dr. Hooman Melamed

Longevity

What a CAC Score Tells You: Cardiologist Dr. Ilan Kedan Explains

Dr. Ilan Kedan told Mike Torchia what a CAC score measures, what a zero result predicts, how often to repeat it, and how its radiation compares to CT and MRI.

September 30, 2026 · 7 min read · with Dr. Ilan Kedan

Recovery

How to Fall Asleep Faster: Mike Torchia's 7 pm Sleep Protocol

Mike Torchia says he is asleep in 10 to 12 minutes at almost 70. His routine from seven in the evening to the pillow, step by step, and why he skips trackers.

September 28, 2026 · 7 min read · with Larry Gaiters

Longevity

Signs of Heart Problems You Cannot Feel: Dr. Ilan Kedan Explains

Cardiologist Dr. Ilan Kedan told Mike Torchia why signs of heart problems often show up late, what screening finds first, and what portable ultrasound can see.

September 25, 2026 · 8 min read · with Dr. Ilan Kedan

Nutrition

What a Sports Nutritionist Does: Rehan Jalali on Hollywood Prep

Rehan Jalali told Mike Torchia how a sports nutritionist gets actors ready for a role: blood work, time, and the basics. What he tests, what he skips, and why.

September 23, 2026 · 8 min read · with Rehan Jalali

Mindset

How to Build Self Discipline: What Bruce Cardenas Learned

Bruce Cardenas told Mike Torchia how the Marines, a butcher shop, and Saturdays at Gold's Gym taught him to show up. The discipline behind Quest, in his words.

September 21, 2026 · 8 min read · with Bruce Cardenas

Mindset

Chuck Zito on Discipline, Stunt Work, and Staying Strong at 71

Chuck Zito told Mike Torchia how a boxer's son became a stuntman and actor, why he never drank, and what keeps him training at 71. His rules, in his words.

September 18, 2026 · 7 min read · with Chuck Zito

Longevity

Precision Medicine and Longevity: Dr. Eli Gabayan on Testing First

Dr. Eli Gabayan told Mike Torchia how precision medicine tailors testing to your own history, and why waiting for symptoms costs more. What he checks first.

September 16, 2026 · 6 min read · with Dr. Eli Gabayan

Executives & Teams

Executive Health Without the Quick Fix: Pav Dharwarkar's Routine

Pav Dharwarkar told Mike Torchia how he guards his health while managing billion-dollar deals: time blocks, two or three workouts a week, no pill cocktails.

September 14, 2026 · 6 min read · with Pav Dharwarkar

Mindset

Mental Performance Coach: How Mike Torchia Trains the Mind First

Mike Torchia and Larry Gaiters on what a mental performance coach actually does: attention inside the set, fear after injury, sleep, and the Bourne prep.

September 9, 2026 · 7 min read · with Larry Gaiters

Recovery

When Is Back Surgery Necessary? Dr. Hooman Melamed Answers

Spine surgeon Dr. Hooman Melamed told Mike Torchia when back surgery is necessary, when a fusion is the wrong call, and what he checks before operating.

September 9, 2026 · 8 min read · with Dr. Hooman Melamed