A curated science digest delivering evidence-based insights, actionable strategies, and emerging health trends to help individuals improve their health and performance.
Understanding Back Pain
A significant percentage of individuals will experience substantial back pain at some point in their lives. While not all acute episodes develop into chronic conditions, even short-term pain can meaningfully disrupt quality of life. In this article, I will provide a comprehensive overview of spinal anatomy, common movement patterns and behaviors that contribute to back pain, and evidence based strategies for prevention, management and relief. I will also explore key considerations for those aiming to avoid injury, recover from back related issues, manage intermittent or persistent pain, or navigate the complexities of pre- and post-operative care. The insights shared are informed by leading experts in pain science, clinicians and researchers who have dedicated their careers to both academic study and real world application.
The Science of Healthy Aging: Living Longer, Stronger & Better
In this episode, I sit down with entrepreneur, bestselling author, athlete, and world-renowned health educator Mark Sisson to explore the principles, strategies, and mindset behind sustained health, performance, and healthy aging. We discuss metabolic flexibility and how a practical, applied approach to nutrition can support metabolic health, physical performance, and long-term healthspan. Rather than chasing the latest trend, Mark shares his perspective on the foundational principles that continue to matter most. In the full conversation, we go deeper into exercise selection, the potential pitfalls of the modern biohacking movement, and how the pursuit of optimization can sometimes distract from the fundamentals of health and longevity. We also explore Mark’s remarkable entrepreneurial journey—from building the Primal brand and Primal Kitchen to ultimately selling the company to Kraft Heinz—and the lessons that journey offers about health, business, and building something with lasting impact. Mark has spent decades practicing what he preaches. As an athlete, author, health educator, and entrepreneur, he has continually applied the principles of health, performance, and longevity to his own life while helping shape the modern health and wellness landscape. His combination of firsthand experience, scientific curiosity, and entrepreneurial execution has made him one of the most influential voices in health and wellness—and made this a conversation I was particularly excited to have.
Science-Backed Health Articles
Evidence-based insights from the latest research in health, nutrition, and performance. Our curated articles translate complex scientific studies into actionable strategies you can implement today, with practical takeaways and implementation guides.
Industry Expert Podcast Episodes
In-depth conversations with leading researchers, clinicians, and practitioners shaping the future of health and human performance. Each episode includes detailed show notes, key takeaways, and resource links for deeper exploration.
Science-Backed Articles
Evidence-based insights and actionable strategies for optimizing your health and performance.
The Supplement Playbook: The Science of Strategic Supplementation
When it comes to optimizing health, preventing chronic disease, and supporting performance, supplements can play a complementary role alongside foundational nutrition, exercise and lifestyle strategies. While supplements are not meant to be substitutes for whole foods, certain supplements have consistently demonstrated benefits in clinical research and provide noticeable improvements to one's health and performance. Below are five well studied options that form a strong foundation, intended to be additive to a solid diet and exercise plan, for one's overall health and well-being.
Diabetes Deep Dive: Science, Breakthroughs, and the Path Forward
In this article, I will examine the evolving scientific understanding of diabetes, including its pathophysiology, diagnostic markers and evidence based treatment strategies. From prevention to reversal, I will explore actionable lifestyle interventions supported by clinical data, as well as the role of emerging tools such as real time digital feedback, novel pharmacological agents and innovative health focused wearables helping reshape diabetes care toward a healthier future.
Tech, Toys & Tools: A Brief Review of Health Tech's Most Popular
In today’s rapidly evolving health tech landscape, there is no shortage of innovative ideas, novel devices or digital health concepts. However, transforming a concept into a product that measurably improves health outcomes is a far more complex challenge. Numerous factors can delay or undermine even the most well intentioned efforts. Among these challenges for even the most promising product includes their reliance on perceived value and user adoption. Additional consideration of product market fit and regulatory hurdles only increase the competition in a market that often favors a small handful of dominant players. In the uniquely competitive world of health tech, clinical, behavioral and technological nuance often creates further challenge.
The Oxygen Advantage
While it's clear that breathing is essential for life, far fewer understand how the way we breathe (our breathing mechanics) can significantly influence our overall quality of life. Beyond simply sustaining us, breathing patterns play a critical role in our physical health, mental well-being and both physical and cognitive performance. Controlled by the autonomic nervous system, breathing plays a fundamental role in energy production and is critical for generating adenosine triphosphate (ATP), the molecule that powers nearly every cellular function. From the nasal passages to the alveoli in the lungs, the respiratory system continuously adapts to meet the body’s shifting metabolic demands. In this article, I present a science based overview of oxygen’s role in human physiology, examine the systems responsible for its transport and utilization, and outline evidence based strategies to improve oxygen efficiency and effectiveness to support optimal health and performance.
Understanding Back Pain
A significant percentage of individuals will experience substantial back pain at some point in their lives. While not all acute episodes develop into chronic conditions, even short-term pain can meaningfully disrupt quality of life. In this article, I will provide a comprehensive overview of spinal anatomy, common movement patterns and behaviors that contribute to back pain, and evidence based strategies for prevention, management and relief. I will also explore key considerations for those aiming to avoid injury, recover from back related issues, manage intermittent or persistent pain, or navigate the complexities of pre- and post-operative care. The insights shared are informed by leading experts in pain science, clinicians and researchers who have dedicated their careers to both academic study and real world application.
The Physiological Menu
Thermal stress offers the unique ability to deliberately influence various physiological processes within the body. This intentional "reset" enables the development of personalized strategies to support individual health and wellness goals. The benefits are extensive and often occur simultaneously, whether the focus is on cognitive enhancement, injury recovery, glucose regulation, or hormonal support. In the following, I will provide a concise overview of the scientific principles, empowering you to make data-informed decisions when tailoring your wellness strategies.
Expert Podcast Episodes
Engaging, in-depth conversations with world-class researchers, clinicians, and industry leaders at the forefront of health, performance, and longevity. Each episode distills cutting-edge science into clear, practical insights.
Latest Episode
The Science of Healthy Aging: Living Longer, Stronger & Better
In this episode, I sit down with entrepreneur, bestselling author, athlete, and world-renowned health educator Mark Sisson to explore the principles, strategies, and mindset behind sustained health, performance, and healthy aging. We discuss metabolic flexibility and how a practical, applied approach to nutrition can support metabolic health, physical performance, and long-term healthspan. Rather than chasing the latest trend, Mark shares his perspective on the foundational principles that continue to matter most. In the full conversation, we go deeper into exercise selection, the potential pitfalls of the modern biohacking movement, and how the pursuit of optimization can sometimes distract from the fundamentals of health and longevity. We also explore Mark’s remarkable entrepreneurial journey—from building the Primal brand and Primal Kitchen to ultimately selling the company to Kraft Heinz—and the lessons that journey offers about health, business, and building something with lasting impact. Mark has spent decades practicing what he preaches. As an athlete, author, health educator, and entrepreneur, he has continually applied the principles of health, performance, and longevity to his own life while helping shape the modern health and wellness landscape. His combination of firsthand experience, scientific curiosity, and entrepreneurial execution has made him one of the most influential voices in health and wellness—and made this a conversation I was particularly excited to have.
Recent Episodes
The Science of Healthy Aging: Living Longer, Stronger & Better
In this episode, I sit down with entrepreneur, bestselling author, athlete, and world-renowned health educator Mark Sisson to explore the principles, strategies, and mindset behind sustained health, performance, and healthy aging. We discuss metabolic flexibility and how a practical, applied approach to nutrition can support metabolic health, physical performance, and long-term healthspan. Rather than chasing the latest trend, Mark shares his perspective on the foundational principles that continue to matter most. In the full conversation, we go deeper into exercise selection, the potential pitfalls of the modern biohacking movement, and how the pursuit of optimization can sometimes distract from the fundamentals of health and longevity. We also explore Mark’s remarkable entrepreneurial journey—from building the Primal brand and Primal Kitchen to ultimately selling the company to Kraft Heinz—and the lessons that journey offers about health, business, and building something with lasting impact. Mark has spent decades practicing what he preaches. As an athlete, author, health educator, and entrepreneur, he has continually applied the principles of health, performance, and longevity to his own life while helping shape the modern health and wellness landscape. His combination of firsthand experience, scientific curiosity, and entrepreneurial execution has made him one of the most influential voices in health and wellness—and made this a conversation I was particularly excited to have.
Redefining Health: Where Science, Medicine & Wellness Converge
In this episode, I sit down with Dr. Rachel Pojednic, Director of Education at Stanford Lifestyle Medicine, whose work sits at the intersection of nutrition, exercise science, and healthy aging. We explore what the future of healthcare should look like—and why meaningful progress may depend on breaking down the traditional silos between scientific research, clinical medicine, and the wellness industry. Each field brings unique strengths, but lasting impact comes from integrating scientific rigor, clinical expertise, and personalized lifestyle interventions into a more unified approach to health. We discuss how integrated health ecosystems can incorporate personal health data, how to distinguish evidence-based strategies from overhyped wellness trends, and why nuance, scientific literacy, and critical thinking are essential for advancing health, performance, and longevity. The future of healthcare isn’t about choosing between research, medicine, or wellness. It’s about integrating the strengths of each to create a more personalized, evidence-based approach to improving health outcomes.
Metabolic Mastery: Unlocking Energy, Performance & Long-Term Health
In this episode, I sit down with Dr. Andrew Koutnik, a research scientist whose work spans Type 1 diabetes, metabolic health, and human performance, to explore how cutting-edge science can be translated into practical strategies for improving health, preventing disease, and optimizing performance. We discuss the growing role of Continuous Glucose Monitors (CGMs) in personalized health and how real-time data can provide insight into individual responses to food, movement, and lifestyle behaviors. But as Dr. Koutnik emphasizes, data alone doesn’t improve health outcomes. The real value comes from using that information to create awareness, change behavior, and build sustainable habits. In the full conversation, we dive into the history and rising prevalence of diabetes, the impact of sedentary living on metabolic health, and how today’s food environment and broader cultural factors contribute to obesity and chronic disease. We also explore emerging research, practical strategies for improving metabolic health, and how individuals can use technology and behavioral change to take greater ownership of their health. Ultimately, optimizing health isn’t about finding the perfect metric, device, or intervention. It’s about building awareness, making better decisions, and creating behaviors that compound over time.
The Big 3: How To Win At Family, Fitness & Finance
Success in any area of life comes down to consistency, but if you win at work and lose at home, you will ultimately be miserable. Former trial lawyer and family advisor Paul Attia reveals how the exact same frameworks used by elite performers can help anyone build a richer, more balanced life without sacrificing what matters most. In this episode of the Fit First podcast, Blake and Paul break down why you must confront the "ugly monster" of your own bad behaviors instead of looking away. Paul also shares the three daily non-negotiables—quiet stillness, finding honest brokers, and physical movement—that anyone can use to master their relationships, health, and career.
Evidence-Based Health Optimization
Blake Koehn is an exercise physiologist, performance coach, and scientific liaison focused on translating clinical and research-driven insights into practical, high-impact health strategies. His work spans both clinical and performance environments, with an emphasis on data-informed, individualized care.
He is the host of Fit First with Blake Koehn, a podcast exploring the science and application of health, well-being, and human performance through conversations with leading experts in the field.
Blake holds a Master of Science in Exercise Physiology and is a Certified Strength & Conditioning Specialist (CSCS), with a background in human performance and stress physiology across clinical and research settings.
His approach integrates rigorous scientific principles with real-world application, helping individuals navigate the complexities of health optimization and disease prevention with clarity, precision, and confidence.
