LIFESTYLE

Your gut might already be warning you. Here’s how Dayhoff helps you act before symptoms hit. What is the Microbiome? Your microbiome is a complex system of trillions of microbes—bacteria, viruses, fungi, and more—living mostly in your gut. Think of it as a control center that quietly regulates digestion, immunity, metabolism, inflammation, mood, and even brain function. Recent research from Harvard, Cleveland Clinic, and the NIH Human Microbiome Project shows that the microbiome is so important, it’s often considered a “supporting organ.” Why It Matters—Even When You Feel Fine First responders face unique stress: long shifts, poor sleep, skipped meals, and constant exposure to high-pressure situations. That stress doesn’t just affect your mind—it changes your gut, often before you notice anything serious. Subtle signs your microbiome might be off: These are easy to dismiss as “just tired” or “just stress.” But your gut might be sending an early warning. What Influences Your Microbiome? Your gut is shaped by many factors: Some of these are out of your control, but your current habits and stress load matter—and can be improved with the right support. How to Support Your Microbiome Between Tests You don’t have to wait for a test to start improving your gut health. Small changes can make a big difference: First Responders: Unique Risks & Real Stories In our work with fire, EMS, and police teams, we see the same patterns: Why does this matter?There’s no standard early-warning tool to catch gut imbalance before damage is done. Dayhoff is the leader filling that gap. Dayhoff vs. Other Tests Feature Typical Gut Test Dayhoff Shotgun Metagenomics Microbes analyzed Dozens 200,000+ (bacteria, fungi, viruses) Functional insights Rare Yes—shows inflammation, metabolism Personalized plan No Yes—AI-generated for you Sample method One-time stool 3 samples over 7 days Ideal for General gut checks Shift workers, recovery, early warnings Benefits You Get: How It Works—Step by Step FAQ How often should I test my microbiome?Most users benefit from testing 2–3 times a year, or whenever you notice changes in your health or routine. Can my results change over time?Yes! Diet, stress, sleep, and medications can all shift your microbiome—sometimes quickly. Is this test safe for all ages?Our tests are designed for infants to adults – it’s painless, straightforward and easy to complete. What if my doctor isn’t familiar with microbiome testing?We provide clear, actionable reports you can share with your care team. Our science aligns with leading research from Harvard and Cleveland Clinic. Who should NOT use this test?If you have severe, persistent, or worsening symptoms (e.g., high fever, rapid weight loss, blood in stool), consult a physician immediately. Microbiome testing is not a substitute for urgent clinical care. Glossary Myths & Facts Myth: Probiotics fix everything.Fact: Not all strains work for everyone. Targeted action based on your unique microbiome is more effective. Myth: Gut health only matters for digestion.Fact: Your microbiome affects mood, immunity, energy, and more. Myth: All gut tests are the same.Fact: Tests vary widely in what they measure. Dayhoff analyzes 200,000+ microbes and provides actionable insights. The Future of Microbiome Science Microbiome research is moving fast. Scientists are exploring: At Dayhoff, we update our systems and recommendations regularly, partnering with leading research centers to keep you at the cutting edge of proactive health. Key Takeaways Book Your Test Now Most people wait until symptoms are serious. You don’t have to. Dayhoff helps you understand your body, adjust early, and stay healthier on the job. Order your test now at our storeLet us help you get it covered under most Health Care Spending plans. External Resources

Key Takeaways: What Is Neuroplasticity? Neuroplasticity is your brain’s ability to change—physically and functionally—based on experience, learning, and behavior. Think of it as the brain’s built-in “upgrade” system. Each time you practice a new habit or learn something different, you’re reshaping your neural connections. Repeat it enough, and those connections become faster and stronger. It’s not just a metaphor—this rewiring happens at a cellular and structural level in your brain. Does Neuroplasticity End After 25? It’s a common myth that your brain stops developing in your mid-20s. While it’s true that neuroplasticity is most active during childhood and adolescence, your brain remains adaptable for life. In fact, many adults successfully learn new languages, skills, and behaviors well into their 60s and beyond. Dr. Andrew Huberman’s Groundbreaking Work Dr. Andrew Huberman, a neuroscientist at Stanford and founder of the Huberman Lab, has helped bring neuroplasticity research into the mainstream. His work explores how behavior, environment, and biology influence the brain’s ability to adapt. Key findings from his lab include: The Huberman-Approved Neuroplasticity Toolkit Here’s how you can apply Dr. Huberman’s insights to rewire your brain effectively: 1. Use 90-Minute Focus Sessions Your brain operates in ultradian rhythms—natural cycles of about 90 minutes. Plan your deep work, learning, or creative efforts in these blocks, followed by a 10-15 minute rest. 2. Practice Non-Sleep Deep Rest (NSDR) Techniques like yoga nidra or guided relaxation help reset your nervous system and enhance your brain’s ability to absorb and retain new information. 3. Prioritize High-Quality Sleep Sleep isn’t just rest—it’s when the brain solidifies new connections. Aim for 7–9 hours nightly, and maintain a consistent sleep schedule for best results. 4. Move Your Body Daily Regular aerobic exercise increases brain-derived neurotrophic factor (BDNF), a molecule that supports neurogenesis (new brain cell growth) and cognitive function. 5. Practice Mindfulness or Meditation Just 10–20 minutes a day of mindfulness can reduce stress, improve focus, and even increase gray matter density in the brain regions responsible for learning and memory. 6. Expose Yourself to Novelty Trying something new—whether it’s a hobby, language, or travel experience—stimulates the brain and encourages the formation of new neural pathways. 7. Visualize Success Mental rehearsal is almost as effective as physical practice. When you imagine a skill or habit clearly and repeatedly, you’re strengthening the brain circuits that support it. Unlocking Brain Health with DAYHOFF At DAYHOFF, we believe optimizing brain health starts with understanding your biology. Through advanced biomarker testing, we help patients get personalized insights into factors that influence mental clarity, focus, energy, and stress resilience. When you understand how your sleep quality, inflammation, blood sugar, hormone levels, and nutrient status affect your brain, you can take targeted steps to improve your cognitive performance. DAYHOFF goes beyond diagnostics—we provide actionable recommendations and interactive dashboards to help you support your brain’s ability to change and grow. Final Thoughts: Your Brain Is Built to Change Neuroplasticity isn’t just a scientific term—it’s a tool you can use to become more focused, resilient, creative, and mentally agile. Whether you’re trying to break a bad habit or build a new skill, your brain is capable of change—at any age. By using the strategies recommended by Dr. Andrew Huberman and monitoring your health with DAYHOFF, you can take control of your mental performance and unlock your brain’s full potential. Ready to take your brain health seriously? Explore how DAYHOFF’s biomarker testing and brain-optimization tools can help you identify what’s holding you back—and what will push you forward.

Key Points: Chronic Disease: A Modern Health Crisis Heart disease, cancer, diabetes, Alzheimer’s—these chronic illnesses are now common, but they weren’t always. They’ve earned the nickname “diseases of civilization” because they’ve emerged alongside modern urban lifestyles. But why are they rising now? Is it simply because we’re living longer? Or is there something fundamentally out of sync between our bodies and the world we’ve built? Human Evolution vs. Modern Life: A Biological Mismatch To understand chronic disease, we need to look at our evolutionary roots. For most of human history, we lived as hunter-gatherers—moving constantly, eating seasonal whole foods, and adapting to natural rhythms. Our bodies evolved to thrive in that environment. But in just a blink of evolutionary time, everything changed: Our biology is stuck in the past, while our lifestyle has leapt forward—creating a mismatch that’s driving a chronic disease epidemic. Diabetes: Sugar Overload in a System Built for Scarcity For our ancestors, high-calorie food was rare and valuable. Our bodies evolved to store energy efficiently—an asset during times of famine. Today, that survival trait works against us. We’re bombarded with processed foods loaded with sugar, fat, and artificial additives. Many of these products are engineered to be shelf-stable for weeks—but they wreak havoc on our metabolism and gut. The result? Rising insulin resistance, obesity, and type 2 diabetes—conditions that our Stone Age biology wasn’t designed to handle. Heart Disease: Movement is Medicine (and We’re Not Getting Enough) Our ancestors walked 10–15 km a day just to survive. Today, the average office worker barely breaks 3,000 steps. This sedentary shift has serious consequences for our cardiovascular health. The heart is a muscle—and like any muscle, it needs to be challenged regularly. Without enough physical activity, blood vessels stiffen, blood pressure rises, and plaque builds up in arteries. Heart disease isn’t just genetic—it’s largely preventable. And regular movement is one of the most effective tools we have. Cancer: A Disease of Modern Exposures Cancer is complex—but many of its risk factors are deeply rooted in the modern world: Our bodies have mechanisms to fight cellular damage, but chronic exposure to harmful substances can overwhelm those defenses, increasing cancer risk over time. Neurodegeneration: A Byproduct of Longer Lives? As lifespans increase, so too does the prevalence of brain disorders like Alzheimer’s and Parkinson’s. These diseases may be the unintended cost of living longer than nature originally intended. But longer life doesn’t have to mean cognitive decline. Lifestyle interventions—like regular exercise, a healthy diet, quality sleep, and cognitive engagement—can reduce risk and preserve brain health deep into old age. The Good News: You’re Not Powerless Modern life may have introduced new health risks—but it also gives us powerful tools to fight back. At DAYHOFF, we believe that knowledge is the most powerful medicine. With advanced biomarker testing, we help patients spot early signs of risk long before symptoms appear. That means you can: It’s about being proactive, not reactive—prevention, not just treatment. Bridging the Gap Between Evolution and Innovation Chronic disease isn’t just a personal issue—it’s a cultural one. Our world has evolved faster than our biology, and we’re paying the price. But that doesn’t mean the solution is to return to the Stone Age. Instead, we can bridge the gap using the best of both worlds:Ancestral wisdom + cutting-edge science. At DAYHOFF, we’re here to help you do just that. Our personalized health insights, expert support, and science-backed testing empower you to take charge of your future—before chronic conditions take hold. Ready to understand your risk—and your path to better health? Explore how DAYHOFF’s biomarker testing can give you clarity, control, and confidence in your wellness journey. Why Patients Trust DAYHOFF? DAYHOFF is one of the few health companies offering: We’re not just collecting data—we’re turning it into actionable insight. Your health doesn’t have to be a mystery. With DAYHOFF, it’s measurable, manageable, and yours to master.

One of the most important, yet often overlooked, factors affecting your health is your sleep chronotype—your natural tendency to wake, sleep, and be alert at certain times. Whether you’re an early-rising “lark” or a night-dwelling “owl”, understanding your chronotype can help you optimize everything from your sleep quality to your mental focus and long-term health. Key Takeaways What Are Sleep Chronotypes? Chronotypes are your body’s natural sleep-wake rhythms, shaped by your internal circadian clock. Most people fall into one of two major categories: Knowing your type can help you structure your days to work with your biology, not against it. Morning Chronotype (“Larks”) Characteristics: Health Impacts: Tips for Larks: Evening Chronotype (“Night Owls”) Characteristics: Health Impacts: Tips for Night Owls: The Science Behind Chronotypes Chronotypes are influenced by genetics, hormone cycles, and light exposure. Your body clock regulates: Can You Change Your Chronotype? While your chronotype is largely determined by factors like genetics, age, and season of birth, one powerful influence you can control is light exposure. For night owls wanting to shift earlier: With consistent light management, you can gradually shift your internal clock and improve your alignment with work and life demands. Precision Health Insights from DAYHOFF Understanding your chronotype is just one piece of your health puzzle. At DAYHOFF, we help you unlock the full picture with cutting-edge diagnostic tools: Our expert-led, concierge experience is designed to help you make informed decisions about your sleep, energy, and long-term well-being. Ready to optimize your health around your body’s natural rhythm? Start your journey with DAYHOFF today.

Why Investing in Employee Health Is a Smart Business Strategy In today’s competitive job market, Companies are always looking for new ways to attract top talent and boost productivity. One powerful—and often underused—strategy? Offering comprehensive healthcare benefits. Here’s why investing in employee health isn’t just the right thing to do—it’s the smart thing to do. Key Takeaways The Reality of Public Healthcare Universal healthcare is well-known—but it’s also limited. It’s primarily reactive, meaning it kicks in aftersomeone gets sick. This “Medicine 2.0” model is useful for treating illness, but it doesn’t focus on preventing it. Wait times, physician shortages, and limited access to mental health and wellness services make it hard for employees to stay on top of their health. Annual checkups are encouraged—but there’s little infrastructure to support proactive care at scale. Why Medicine 3.0 Matters Medicine 3.0 flips the script. Instead of reacting to illness, it emphasizes prevention, early detection, and personalization. It’s about helping people stay healthy—before problems arise. Unfortunately, this proactive model isn’t widely accessible through public system. That’s where employers can step in. A blended approach—combining Medicine 2.0’s acute care with Medicine 3.0’s prevention—is the future of workplace wellness. Why Employers Should Care Your biggest threat isn’t employees getting the flu—it’s the silent, long-term impact of chronic conditions like diabetes, heart disease, and burnout. These issues reduce performance and increase costs slowly—until they don’t. By supporting proactive health, companies can safeguard long-term employee wellness and productivity. Case Study: The Cost of Diabetes Chronic diseases are expensive—for individuals and companies alike. Consider diabetes: Proactively addressing these issues through benefits and testing reduces costs and protects your team. Winning the Talent War: Benefits That Matter It’s not just about the paycheck—benefits matter. Here’s what the data shows: Health benefits are the most expected—and valued—of all offerings. Safeguarding Your Most Valuable Asset Your team is your company’s backbone. Protecting their health is critical for growth, morale, and long-term success. Here’s how to do it: The Bottom Line Providing healthcare benefits isn’t just a cost—it’s a strategic investment. It increases productivity, supports retention, and future-proofs your business. A healthy employee is a productive employee. By prioritizing proactive care, you’re not just doing what’s best for your people—you’re building a stronger, smarter company. Explore DAYHOFF’s Corporate Health Plans DAYHOFF is one of the only companies offering: Take your team’s health seriously. Partner with DAYHOFF to make proactive care part of your workplace culture.

Small Habit. Big Results. Key Points: Why This Tiny Habit Matters In today’s busy world, we crave simple, science-backed habits that deliver real results. Enter: the 5-minute post-meal walk — a minimalist wellness strategy with maximum impact. This tiny shift in your routine can help regulate your blood sugar, support insulin sensitivity, and elevate your metabolic health. It’s one of those rare habits that takes little effort but pays off consistently. The Science Behind It A study published in Sports Medicine found that walking for just 2 to 5 minutes after eating significantly reduces blood glucose levels. Why? Here’s what happens: Even a short walk can make a difference, especially for people managing insulin resistance or diabetes. Endorsed by Experts You don’t just have to take our word for it.Dr. Michael Mosley — creator of the 5:2 diet — champions post-meal walking for glucose control.Peter Attia, longevity physician and best-selling author, highlights it as a cornerstone habit for better health. It’s quick. It’s free. It works. Want Proof? Use a CGM Many health-conscious individuals now wear Continuous Glucose Monitors (CGMs) to track how food and activity affect their body in real time. How to Use a CGM: Seeing is believing — and it can keep you motivated. Conclusion: A Simple Step Toward Better Health A short walk after meals may sound too easy to matter — but it’s exactly that simplicity that makes it powerful. Whether you’re looking to manage blood sugar, reduce insulin spikes, or just move more during your day, the 5-minute post-meal walk is a habit worth adopting. About DAYHOFF DAYHOFF is one of the only wellness companies offering:Convenient home or office blood drawsPersonalized health reports with actionable insights With expert oversight, seamless service, and tailored concierge support, DAYHOFF puts proactive wellness at your fingertips.