My honest Oura Ring Gen 4 review... 

The Oura Ring; small, sleek, and somehow capable of making me hyper-aware of my own mortality every morning. If you’re here, you’re either: 

1. Considering shelling out a significant sum of money on a piece of jewelry that doubles as a biometric surveillance device. 

2. Already wearing one and trying to justify your purchase. 

3. Wondering if you should just stick with your Apple Watch. 

Whichever camp you fall into, let’s dive deep into what makes the Oura Ring great, flawed, expensive, insightful, mildly anxiety-inducing, but ultimately a very unique wearable in the health-tracking space. 

And no...this isn’t sponsored (but Oura, if you’re reading this I have lots of suggestions!). 

TL;DR summary: should you get the Oura Ring Gen 4? 

Personally I think it’s best for: people who prioritize sleep tracking, want 24/7 biometric insights without a bulky watch, and are willing to pay for high-quality tracking in a discreet form factor. 

And probably not ideal for: Heavy weightlifters (unless you’re fine taking it off), people looking for detailed explanations of their health data without needing to do extra homework, and anyone allergic to monthly subscription fees for hardware they already bought. 

A ring that thinks it’s a doctor 

The Oura Ring isn’t just a glorified step tracker. It aims to be a meticulously designed health tracker that provides insights into your sleep, heart rate variability (HRV), temperature fluctuations, and overall readiness for the day...all in a tiny titanium ring that makes you feel like you’ve joined an underground biohacking cult. 

It’s also one of the few wearables that have been clinically validated in peer-reviewed studies for its accuracy in sleep and recovery tracking (more on that below). 

But first, let’s talk about the Pros & Cons, because this thing isn’t perfect. 

Pros: 

1. Unparalleled sleep tracking 

Sleep is where the Oura Ring shines.. both literally and metaphorically (thanks to those infrared sensors). 

• It tracks deep sleep, REM sleep, light sleep, and sleep latency (how long it takes you to fall asleep). 

• Measures sleep efficiency (how well you stay asleep). 

• Gives you a "Sleep Score" that serves as a brutal reminder that you should probably stop doom-scrolling at 2 AM. 

Clinical Validation (this is increasingly important for me... less gimmicks, more validated data) 

• A study published in Sensors found that the Oura Ring’s sleep stage tracking was comparable to polysomnography (the gold standard for sleep studies), particularly for detecting total sleep time and sleep efficiency. 

• Oura uses infrared light (red light) rather than green LEDs for heart rate tracking, which is less intrusive and penetrates deeper into tissue, making it more accurate than wrist-based wearables during sleep. 

2. It’s actually comfortable to wear (unlike a smartwatch in bed) 

I cannot sleep wearing an Apple Watch. I’ve tried. It feels like having a small, warm ankle monitor for your wrist. The Oura Ring, on the other hand, is so light you forget you’re wearing it. 

• It’s less intrusive than wrist-based wearables. 

• Perfect for people who find watches annoying in bed. 

3. Better activity tracking than you’d expect for a ring 

No, it’s not a full replacement for a Garmin if you’re an elite athlete, but it’s surprisingly good at detecting activity types: 

• Knows when you’re lifting weights, walking, doing yoga, or even gardening. 

• Picks up non-step-based activities better than an Apple Watch, which mostly loves counting steps. 

• Tracks heart rate and HRV throughout the day (but more passively, rather than real-time monitoring). 

4. Readiness score: actually useful for recovery 

The “Readiness Score” is one of the most valuable features of the Oura Ring but only when interpreted correctly. 

It combines: 

• HRV (Heart Rate Variability) – A lower HRV = more stress. 

• Resting Heart Rate – Higher RHR = your body is under strain. 

• Body temperature fluctuations – can predict illness, menstrual cycles, and even ovulation (for obvious reasons I can’t comment in depth on the latter 2 metrics 

  😛 )

• Sleep metrics – Poor sleep? Oura will tell you not to push it. 

Overall: It’s a great tool for tracking overtraining, stress levels, and whether you should push through a workout or take it easy. 

Cons:  

1. The price is… a lot. 

• The ring alone costs $299-$449. 

• Then you need a $5.99/month subscription for full access to data. 

That’s a significant ongoing cost, especially when cheaper wearables like Whoop, Fitbit, and Apple Watch provide similar data (albeit not as comprehensive as the Oura) 

2. The sizing process is a faff & takes time 

You don’t just buy the ring—you have to wait for a sizing kit, find the right fit, THEN order your ring, THEN wait for it to arrive. It’s a multi-step process that requires patience. 

3. Not great for weight training (Or any activity that requires grip strength) 

If you lift heavy weights, Oura isn’t ideal: 

• The ring structure can be damaged under extreme pressure. 

• It can get scratched from barbells and dumbbells. 

• Jewelry is a safety risk when lifting anyway (getting a ring caught in gym equipment is a nightmare). 

4. The app needs more transparency & simplicity 

Oura gives you a ton of data but doesn’t always explain what to do with it. 

• The Readiness Score is useful, but why did it drop today? It could do a better job explaining. 

• Sleep breakdowns are detailed, but the guidance could be clearer. 

It sometimes feels like you need a medical degree to interpret your own metrics. 

5. Can trigger health anxiety (but for me personally this was a mindset issue) 

One argument against wearables like this is that tracking everything can lead to obsessive behavior and health anxiety. And yes, if you’re prone to overanalyzing every dip in HRV or tiny fluctuations in sleep, it could make things worse. 

But I’d argue the opposite: 

• If something is consistently deficient, you should know about it. 

• It helps keep you accountable and motivates positive changes. 

• Burying your head in the sand isn’t a better strategy. 

Final verdict: is the Oura Ring worth it? 

The Oura Ring is a fantastic health tracker...when used correctly. 

• It’s best-in-class for sleep tracking. 

• It provides useful recovery insights. 

• It’s one of the most accurate wearables for heart rate tracking during rest. 

But it’s not cheap, and it’s not perfect. 

Would I buy it again? Yes. But I also wish the pricing model was more reasonable. 

Would I recommend it? If sleep and recovery are priorities for you - absolutely. 

If the powers that be at Oura are listening... I’ve definitely got some ideas to help make this more accessible to the average person, because health data is only useful if people actually understand it. 

And for everyone else? If you get one, just don’t wear it while deadlifting. 

How To Actually Follow The Mediterranean Diet 

(without being too fancy) 

So you’re an average human being and you want to do the Mediterranean Diet without expensive Pope-Blessed Avocados... 

The Mediterranean Diet is the world’s most revered, studied, and pretentiously marketed way of eating. If you believe the internet, you need to source tomatoes farmed in Sardinia, extra virgin olive oil hand-harvested from an ancient grove in Crete, and fermented olives kissed by the sun in Catalonia to truly unlock its benefits. 

The reality? You don’t need to remortgage your house to eat like a Mediterranean peasant from the 1950s. 

You just need to apply the principles, and fun fact most major scientific studies on the Mediterranean Diet don’t actually require you to relocate to a sleepy Sicilian village. You could be in the UK, eating a tin of baked beans on wholegrain toast, and still technically be scoring highly on the Mediterranean Diet Adherence Scale. 

And why should you care? Because a higher Mediterranean Diet score is linked to better: 

• Heart health (lower risk of cardiovascular disease, heart attacks, and strokes) 

• Metabolic health (better blood sugar control, lower diabetes risk) 

• Brain health (lower dementia and cognitive decline risk) 

• Gut health (better microbiome diversity and reduced inflammation) 

The principles: 

How to eat a Mediterranean diet without going bankrupt 

The Mediterranean Diet isn’t a rigid doctrine...it’s a set of principles. Here’s what you need to know: 

1. At least 4 tablespoons of Extra Virgin Olive Oil (EVOO) Daily 

(Yes, that includes cooking and dressing.) 

Why? EVOO is packed with polyphenols, which: 

• Reduce inflammation. 

• Improve gut microbiome diversity. 

• Protect against heart disease. 

• Increase short-chain fatty acid (SCFA) production, which supports gut barrier function. 

How to actually do it without flying to Greece? 

• Drizzle it on literally everything—salads, pasta, toast, roasted veg. 

• Use it instead of butter for cooking. 

• Dip wholegrain bread into it like you’re in a seaside Italian café (but actually, you’re in your kitchen, staring at a stack of unpaid bills). 

Cheap and effective alternative? 

• Supermarket EVOO is fine. You don’t need single-origin, cold-pressed, moonlit-harvested oil. 

2. Three servings of fruit & two servings of vegetables daily (Each serving = 80g) 

Why? 

• More fiber = better gut health. 

• Higher antioxidant intake = lower inflammation. 

• More polyphenols = better cardiovascular and metabolic function. 

How to actually do it? 

• Frozen veg counts. They’re cheaper and just as nutritious. 

• Canned tomatoes, canned chickpeas? Absolutely Mediterranean. 

• Fruit and peanut butter = a snack win. 

What about the gut microbiome? 

• More plants = more gut bacteria diversity, which is linked to reduced risk of obesity, diabetes, and even depression. 

3. 2 servings of fermented dairy weekly (Or vegan-friendly alternatives) 

Why? 

• Probiotics: Supports gut microbiota and improves digestion. 

• Calcium & Vitamin K2: Important for bone health. 

• Linked to lower inflammation and better metabolic health. 

How to actually do it? 

• Greek yogurt (cheapest form of probiotic dairy). 

• Kefir (if you can handle it, great for gut health). 

• Aged cheeses (e.g., cheddar, parmesan). 

Vegan alternative? 

• Fermented plant-based yogurts (with live cultures). 

4. 2 servings of whole grains daily (Yes, that includes bread & pasta) 

Why? 

• More fiber = better metabolic health. 

• Whole grains help regulate blood sugar and support gut bacteria. 

How to actually do it? 

• Sourdough bread is technically Mediterranean-approved. 

• Oats, brown rice, whole wheat pasta—all fair game. 

• Baked beans on sourdough? Mediterranean, by principle. 

5. >3 servings of legumes weekly (another win for beans on toast) 

Why? 

• Packed with fiber and protein. 

• Helps regulate blood sugar and lower cholesterol. 

• Great for feeding gut bacteria. 

How to actually do it? 

• Hummus counts. 

• Chickpea curry, lentil soup, three-bean chili. 

• Canned beans in anything. 

6. 3 servings of fish weekly (At least 1 should be fatty fish) 

Why? 

• Omega-3s reduce inflammation, improve brain function, and support cardiovascular health. 

• Fatty fish (salmon, sardines, mackerel) are highest in EPA & DHA. 

How to do it if you don’t eat fish? 

• Algae-based omega-3 supplements (same benefits as fish oil). 

• Chia seeds, flaxseeds, walnuts (not as bioavailable, but still useful). 

7. Limit processed meat to no more than 1 portion weekly 

Why? 

• High intake is linked to higher colorectal cancer risk. 

• Processed meats can disrupt gut microbiota. 

How to do it? 

• Just cut back, don’t eliminate. Have your bacon if you love it, just not every day. 

Extra things that are Mediterranean but optional 

Green tea – antioxidants, linked to longevity. 

Walnuts – high in polyphenols and omega-3s. 

How this translates to everyday life (actual meals you can eat) 

Breakfast: 

• Greek yogurt with nuts, honey, and berries. 

• Scrambled eggs with sourdough toast and olive oil. 

Lunch: 

• Hummus & whole grain toast + salad. 

• Lentil soup + whole grain bread. 

Dinner: 

• Whole wheat pasta with tomato sauce & olive oil. 

• Chickpea curry & brown rice. 

Snacks: 

• Walnuts, fruit, dark chocolate. 

The mediterranean diet is a framework, not a religion 

The Mediterranean Diet is one of the most researched and effective diets for long-term health. But you don’t need to turn your kitchen into an Italian villa or spend £20 on hand-pressed olive oil from a monastery in Greece. 

• Apply the principles, wherever you are. 

• Make it accessible, affordable, and sustainable. 

• No need to be perfect—just be consistent. 

And if anyone tells you you’re not doing it right because your olive oil didn’t come from an 800-year-old Sicilian tree just remind them that baked beans on sourdough technically count. 

P.S If you want to learn more interesting things about gut health, check out my book here:

Melatonin:

How to get it more naturally and a deep dive into the supplement... 

Melatonin... the so-called “sleep hormone”, the magical elixir of the insomniac masses, and the one supplement that people pop like breath mints every time they cross a time zone. The internet would have you believe that melatonin is a simple on/off switch for sleep in your brain and a route to entering instant unconscious bliss. 

But reality? Melatonin is not some pharmacological knockout punch. It doesn’t “make” you sleep—it just whispers to your brain that it’s probably time to wind down, much like a kindly librarian dimming the lights and telling you to please finish up your doom scrolling because bedtime is approaching. 

And yet, thanks to modern life, our melatonin production is under siege—blue light, erratic sleep schedules, stress, and the general chaos of being a human in the 21st century have collectively conspired to sabotage our internal clocks, making sleep feel like an optional feature rather than a biological necessity. 

The Science of melatonin 

Melatonin is produced by the pineal gland, a tiny structure in your brain that only gets activated in darkness—a beautiful evolutionary system that made perfect sense before we invented LED screens, 24-hour Netflix binges, and living rooms as bright as an operating theatre at 10 PM. 

As evening approaches, melatonin levels start to rise, signaling to your body that it’s time to wind down. As morning light hits your eyes, melatonin production halts, telling your body it’s time to wake up and (ideally) function like a semi-coherent human being. 

Without consistent melatonin production, your entire sleep cycle falls apart, leading to insomnia, grogginess, and the creeping existential dread of functioning on four hours of sleep and three espressos. 

How modern life sabotages melatonin  

Once upon a time, humans went to sleep when the sun set and woke up when it rose. But then we invented electricity, then screens, then social media, and now we have a generation of people wondering why they can’t sleep while scrolling TikTok at midnight in bed with their faces illuminated like a horror movie villain. 

1. Screens & blue light: the ultimate melatonin killer 

• Your phone, laptop, TV—basically every screen you look at at night—emits blue light, which directly suppresses melatonin production. 

• Your brain, biologically still stuck in the Stone Age, interprets this light as "Oh cool, the sun is still up, I guess we’re awake." 

Solution: 

• Dim screens after sunset. 

• Avoid screens an hour before bed (yes, I know, but do you really need to rewatch the same YouTube video at 11:30 PM?). 

2. Inconsistent sleep schedules: the circadian nightmare 

Melatonin production thrives on consistency. If you’re sleeping at 10 PM on weekdays and 3 AM on weekends, your circadian clock has no idea what’s going on. 

Solution: 

• Set a consistent bedtime and wake-up time—even on weekends. 

• Treat your sleep like a job, not a casual hobby. 

3. Lack of natural morning light: your circadian clock’s missing reset button 

Your melatonin cycle doesn’t just depend on nighttime darkness—it also depends on morning light. Natural sunlight shuts off melatonin production and resets your biological clock, ensuring that by nightfall, your body actually knows when to release melatonin again. 

Solution: 

• Get at least 10-20 minutes of morning sunlight ASAP after waking up. (Yes, even if it’s cloudy.) 

• If you can’t get outside, use a bright light therapy lamp in the morning. 

Melatonin supplements: helpful, but not a magic fix 

Melatonin supplements have become the go-to sleep aid, especially for jet lag, shift workers and people with insomnia... 

But here’s the nuance - melatonin supplements don’t knock you out like a sleeping pill. They work by mimicking the natural melatonin cycle, making them useful for shifting your sleep phase but less effective for sleep maintenance disorders. 

How to use melatonin correctly 

• Stick to low doses (1-3 mg for adults). 

• Higher doses don’t work better—they just linger in your system longer and may disrupt sleep cycles. 

• Take it 30-60 minutes before bed. 

• Don’t treat it like a nightly crutch—melatonin is best used for short-term sleep disruptions (e.g., jet lag, shift work, or adjusting a sleep schedule). 

• Avoid taking it with other sedatives unless advised by a doctor. 

If you have chronic sleep issues, consult a healthcare provider. Melatonin isn't the solution to all sleep disorders—it’s a tool, not a cure-all. 

How to naturally optimize your melatonin levels (for free) 

1. Keep Your Room Dark at Night 

• Blackout curtains, dim lamps, and zero phone screens after a certain time. 

2. Get Natural Light in the Morning 

• Your circadian clock needs sunlight to function properly. 

3. Keep a Consistent Sleep Schedule 

• Going to bed and waking up at the same time helps maintain natural melatonin production. 

4. Limit Stimulants & Alcohol Before Bed 

• Caffeine can delay melatonin release by several hours. 

• Alcohol might make you drowsy, but it disrupts deep sleep and circadian stability. 

5. Limit Blue Light Exposure in the Evening 

• Use "night mode" if you absolutely must stare at your phone. 

Diet & Endometriosis... 

Endometriosis: the gynecological equivalent of an uninvited squatter.  Rebellious tissue similar to the lining of the uterus then proceeds to set up camp in places it absolutely does not belong, wreaking havoc in the form of chronic pelvic pain, infertility, and the kind of gastrointestinal distress that makes you question every meal choice you've ever made. 

Roughly 10% of women of reproductive age are stuck hosting this biological freeloading nightmare, yet modern medicine still hasn’t figured out how to evict it properly. Surgery? It’s a game of whack-a-mole. Hormonal treatments? They sometimes work—until they don’t. So, naturally, many turn to dietary interventions, because if food can heal, maybe it can evict, too? 

Food as medicine… or just a very expensive science experiment? 

In an attempt to bring some scientific clarity to this culinary guessing game, a review article titled “Nutrition Interventions in the Treatment of Endometriosis” sifted through 5,130 publications to find actual, legitimate studies on the subject. The result? 

A staggering 13 studies made the cut. Yes, 13—which is only slightly more reassuring than a doctor telling you they have “a handful of ideas” on how to treat your excruciating condition. 

Here’s what they found: 

The Low FODMAP Diet: less bloating, less pain 

A randomized controlled trial (RCT) found that a low FODMAP diet (which reduces fermentable carbohydrates) improved quality of life and relieved the gastrointestinal misery that so often accompanies endometriosis. (pubmed.ncbi.nlm.nih.gov) 

Translation? If your abdomen regularly looks like you’ve swallowed a balloon and regret all your life choices every time you eat, reducing FODMAPs might actually help. 

Garlic & trace element supplements: The vampire-repellent approach 

Some evidence suggested that garlic supplements and trace element combinations (things like zinc, magnesium, and selenium) might help with endometriosis-related pain. (pubmed.ncbi.nlm.nih.gov) 

Now, am I saying you should start swallowing garlic pills like some kind of anti-vampire crusader? No. But the anti-inflammatory properties of garlic and micronutrients do suggest that nutrition might play a role in pain management. 

So… should you just eat more fiber and omega-3s? 

Endometriosis is an estrogen-driven, inflammatory condition. That means diet might not cure it, but it could at least stop fueling the fire and potentially help with symptoms. 

1. Fiber: your DIY estrogen balancer 

Your gut and liver work together to metabolize and clear excess estrogen—but if you’re chronically constipated, guess what happens? 

Excess estrogen gets reabsorbed into your bloodstream, essentially undoing all the hard work your liver just did. Fiber helps estrogen get out of your system efficiently, which is why increasing intake might be beneficial. (pmc.ncbi.nlm.nih.gov) 

Best fiber sources: 

• Whole grains (oats, quinoa, brown rice) 

• Legumes (lentils, chickpeas, beans) 

• Vegetables (especially cruciferous ones like broccoli and cauliflower) 

Worst fiber sources if you have gut issues? High FODMAP foods—hence why some people with endometriosis benefit from the low FODMAP diet. 

2. Omega-3s: nature’s anti-inflammatory weapon 

Inflammation is the background music of endometriosis—constant, unwelcome, and impossible to ignore. Omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseeds, and walnuts) help turn down this inflammatory noise. (pmc.ncbi.nlm.nih.gov) 

Best sources of omega-3s: 

• Fatty fish (salmon, sardines, mackerel) 

• Flaxseeds and chia seeds 

• Walnuts 

Not a fish fan? Consider an algae-based omega-3 supplement—it’s basically fish oil minus the fish. 

Gut problems? Welcome to the club 

A ridiculous number of people with endometriosis also experience severe GI symptoms—bloating, constipation, diarrhea, nausea—you name it. And while we still don’t fully understand why, here’s what we do know: 

• Endometrial lesions can grow on the intestines, literally causing bowel dysfunction. 

• Chronic inflammation can disrupt gut motility (aka, your intestines’ ability to move food through smoothly). 

• Endometriosis is highly likely to be linked to gut microbiome imbalances, potentially worsening symptoms. 

Dietary interventions, like the low FODMAP diet, may help alleviate symptoms—not by “curing” endometriosis, but by reducing gut inflammation and bacterial fermentation. (pubmed.ncbi.nlm.nih.gov) 

Food as a tool, not a cure 

Does diet play a role in endometriosis management? Probably. Is food going to cure endometriosis? Absolutely not. 

Here’s what you can actually do (based on the best available research): 

• Eat more fiber to help clear excess estrogen. 

•  Incorporate omega-3s to reduce inflammation. 

• Try a low FODMAP diet if you have severe gut symptoms. 

• Consider supplements like magnesium and zinc (but don’t expect miracles). 

But most importantly: Don’t fall for overpriced “endometriosis diets” or wellness influencers promising that cutting out gluten will fix your uterus. 

The real problem isn’t whether food helps—it’s that we need better studies, better treatments, and a healthcare system that doesn’t tell women that unbearable pain is just part of being female. 

Until then? Eat your fiber, take your omega-3s, and maybe petition for actual research funding. 

Life Lessons I Learned In

The Operating Room... 

"The Enemy of Good is Perfect." 

A staple in the surgical lexicon, often spoken with weary resignation as a junior doctor attempts to make a wound closure look like a Michelangelo sculpture while the anaesthetist taps their watch. It’s a reminder that chasing perfection often leads to worse outcomes, because perfection is a myth, a mirage that recedes as you approach. Meanwhile, “good enough” gets the job done—and, crucially, gets the patient off the table alive. 

Outside the operating room, this phrase is a battle cry against the paralysis of perfectionism. If you refuse to act until everything is flawless, you will never act at all. 

Think about history’s greatest works; The Sistine Chapel ceiling? Painted under duress. The Great Wall of China? Full of imperfections. The Mona Lisa? Unfinished.

Yet here we are, centuries later, still gawking at them, still marveling at their existence. The world does not reward perfection. It rewards completion. 

And yet, modern society grooms us into believing perfection is mandatory. The psychology of perfectionism tells us that we seek flawlessness not out of ambition, but out of fear—fear of failure, fear of judgment, fear that if we don’t do something perfectly, we may as well not do it at all. 

It’s why people spend years waiting for the “right time” to change careers, to leave bad relationships, to start projects they claim they really want to do. But “perfect timing” is a fairy tale. The world is run by people who started before they were ready and figured it out on the way down. 

Anthropologically, perfectionism is a luxury that only modern civilizations could afford. Our hunter-gatherer ancestors weren’t sitting around meticulously crafting the perfect spear—because starvation was the price of overthinking. They made one that was good enough, and they went out and hunted. It wasn’t about aesthetic satisfaction—it was about survival. 

This obsession with perfection is a mechanism of control. If you convince people that only the best are worthy, they will self-eliminate from even trying. The workforce that hesitates, the entrepreneur who never starts, the artist who never shares their work—perfectionism is the great inhibitor of human potential. It makes you a spectator in your own life. 

So, what next? 

Do the thing. Badly, if necessary. Write the terrible first draft. Take the shaky first step. Make the imperfect attempt. Because “good enough” is infinitely better than perfect-but-nonexistent. 

The enemy of good is perfect. And perfection is a lie designed to keep you in your seat. 

5 Underrated Health Tips That Will Save You

(from yourself) 

Health advice these days tends to sound like it was written by a wellness robot: “Exercise regularly, eat your vegetables, drink more water.” Sure, these are solid principles, but let’s be honest...they’re not exactly revelatory. You already know that chugging soda and moving as little as possible will eventually turn you into a human-shaped metabolic liability. 

But what about the less obvious things? 

Here are five underrated health tips that might just save your ears, your liver, your gut, and possibly even your dignity. 

1. Protect your hearing like it’s a limited-edition NFT (Because it kind of is) 

Most people assume hearing loss is one of those things that just happens when you’re old, like forgetting where you put your keys or suddenly developing opinions about lawn care. But here’s the brutal truth: Hearing damage is cumulative, irreversible, and starts far earlier than you think. 

Loud noise exposure adds up over time, meaning that every concert, club night, screaming toddler, and reckless headphone session is chipping away at your ability to hear. And unlike bad haircuts or embarrassing texts, hearing damage doesn’t grow back or fade away. 

Solution? 

• If you’re a regular concert-goer, invest in some high-fidelity earplugs. (Yes, wearing earplugs at a gig makes you look responsible, but so does not saying “What?” every five seconds when you’re 50.) 

• Turn down your headphones—the rule of thumb is 60% of max volume, 60 minutes a day. 

• If people can hear your music outside of your earbuds, congrats, you’re currently murdering your cochlear hair cells. 

And no, hearing aids do not "fix" hearing loss—they just amplify sound while your brain struggles to interpret it. Take care of your ears, because when they go, they’re gone. 

2. Coffee: The cheapest, most overlooked liver supplement 

People love to demonize coffee. “It’s dehydrating!” (No, it’s not.) “It stunts growth!” (Nope.) “It’s bad for your heart!” (Unless you’re downing 8 cups a day, probably not.) 

But what nobody talks about is that coffee is actually one of the best things you can do for your liver. Studies have shown that drinking 2-3 cups a day significantly lowers the risk of chronic liver disease, cirrhosis, and even liver cancer. And the best part? 

The cheapest brewed coffee, with the fewest additives, works best. No need for fancy oat-milk foam art or organic Himalayan beans blessed by monks—just plain black coffee is a powerhouse for liver health. 

Why? 

• Coffee helps reduce liver enzyme levels, which is a good thing. 

• It’s packed with polyphenols and antioxidants, which help combat oxidative stress. 

• It may lower the risk of fatty liver disease, which is increasingly common thanks to modern diets. 

The catch? If you’re drinking it with half a bottle of flavored syrup, whipped cream, and enough sugar to send a toddler into orbit, then you’re no longer drinking coffee—you’re drinking caffeinated dessert. Keep it simple. Keep it effective. 

3. Dark chocolate-covered nuts: the perfect snack for people who want to live forever 

If you’re still eating sad, lifeless granola bars that taste like cardboard and disappointment, stop. There exists a snack that is delicious, deeply satisfying, and backed by actual science: dark chocolate-covered nuts. 

Why? 

• Dark chocolate (at least 70% cocoa) is rich in polyphenols, magnesium, and flavonoids, all of which are great for brain health, heart health, and mood regulation. 

• Nuts are full of fiber, healthy fats, and essential minerals, making them one of the most nutritionally dense foods you can eat. 

• Together, they are an unreasonably good combination—providing sustained energy, antioxidant benefits, and the psychological satisfaction of eating something indulgent that is secretly good for you. 

Caveat: Make sure your “dark chocolate” isn’t just sugar-dusted cocoa pretending to be nutritious. The higher the cocoa percentage, the better. Also, portion control—because a handful is excellent, but an entire bag turns your "health food" into caloric anarchy. 

4. Do not turn the bathroom into your personal library 

Let’s talk about a silent epidemic affecting millions: people who spend way too long on the toilet because they’re scrolling, reading, or just using it as an introvert’s escape chamber. 

Look, I get it. The bathroom is one of the last places on earth where nobody is legally allowed to bother you. It’s tempting to make it a reading nook, a social media hub, a podcast lounge. 

But here’s the problem: Sitting on the toilet for extended periods can increase your risk of hemorrhoids, rectal prolapse, and pelvic floor dysfunction. You are literally strangling your own blood flow down there. 

Fix it: 

• Go in, do your business, and get out. 

• No magazines, no books, no phone. 

• If you’re not done in 5 minutes, you probably don’t need to be there. 

Your intestines don’t need distractions. They need efficiency. Treat bathroom time like a mission, not a vacation. 

5. Never force yourself to sleep—it will only end in tragedy 

You cannot will yourself to sleep. The more you try, the more you fail, until eventually you’re lying there, staring at the ceiling, contemplating the nature of existence and why you said that awkward thing in 2013. 

Psychologically, forcing sleep activates the wrong brain networks. Sleep happens when the nervous system is relaxed, not when it's being interrogated like a hostage. 

What to do instead? 

• If you can’t sleep after 20 minutes, get up and do something low-stimulation—read a boring book, stretch, drink a warm beverage (without caffeine). 

• Go to bed only when you feel sleepy, not just because "it's time." 

• Avoid sleep revenge procrastination—if you’re staying up late because “it’s the only time you have to yourself,” restructure your day. 

P.S If you want a deep dive into health topics, check out my podcast “Dr Karan Explores”..this week I discuss healthy ageing!