Articles on what comes before.
Clinical notes, excerpts from the book Antes and short essays on preventive nephrology, longevity, and integrative functional medicine. Content originally published on the Plenya blog, mirrored here in full.
Morning light — the free medicine that resets metabolism
Ten to thirty minutes of natural light in the first hour after waking anchor morning cortisol, nighttime melatonin, and the biological clock. It is the cheapest and most ignored signal of circadian medicine.
Apnea in those who don't snore — the invisible female form
A 42-year-old woman, lean, no snoring, treated for years for "anxiety." Polysomnography comes back with a low AHI and the apparent diagnosis is "no apnea." But the RDI tells a different story — and its name is UARS.
Alcohol and sleep — why two glasses destroy six hours of rest
You fall asleep faster with wine — and wake up at four in the morning thinking you slept. Wearables now show in high resolution what polysomnography already demonstrated: two glasses are enough to collapse deep sleep and REM, the very phases that restore body and brain.
The sleep that doesn't restore
Sleeping seven hours and waking exhausted is not a lack of discipline or "a phase." It is a signal — usually of underdiagnosed apnea, fragmented sleep, or absence of deep sleep. And it is investigable.
Sleep, energy, and longevity — why sleeping well is clinical strategy
Sleep is not passive rest — it is the interval where metabolic repair, cognitive consolidation, and hormonal regulation happen. Neglecting sleep is neglecting outcomes.
Content originally published on Plenya Blog. Each article here is a faithful version of the original, with canonical pointing to the source.
This content is educational and does not constitute medical prescription. Each case is unique — for individual evaluation and care, consult a physician.