The Longevity Vault

The Longevity Vault

Home
Sleep OS: Hormones
Kidney Stone Prevention
Programs + Tools
2026 Longevity Launchpad
About

Does Short Sleep Impair Blood Sugar Control (Even with a Healthy Diet?)

We review the 2023-2025 data (& 10 simple ways to get an extra 20-40 minutes of sleep tonight)
READ THE LATEST
The only longevity newsletter that guides you to build your own personalized longevity roadmap—based on your data & your risk factors—to help you cut aging risks, so you can age slower and think better, for decades to come.
All Longevity & Sleep Programs + Tools
Sleep OS: Hormones
Kidney Stone Prevention & Risk Reduction System: The Vault Oxalate Audit & Risk Management Compass™
Targeted Programs & Tools
Exclusive Resources
Apply to work 1:1 with Kat
Vault Insiders' Exclusive Library
Podcasts
Logo for The Longevity Vault with Kat Fu
The Longevity Vault with Kat Fu
Vitamin C, calcium, iron & D3: they can never hurt… right?

How Do I Stay Asleep?

View all
Are 3–5 a.m. wake-ups disrupting the REM sleep that protects your brain after 50?
Each % of REM you lose: how it relates to dementia risk in older adults (+ what to do about it)
 • Kat Fu, M.S., M.S.
3 A.M. Wake-Ups: It’s Not Just Stress
For years, I slowed my breath, focused on sensations—and stayed alert anyway.
 • Kat Fu, M.S., M.S.
"I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?"
The problem often isn’t whether you take melatonin — but how you are using it, from timing and dose to how your body processes it with age.
 • Kat Fu, M.S., M.S.
Here’s Why I Couldn't Sleep More Than 5–6 Hours (Sleep Hygiene Wasn't Enough)
Without addressing how well these hormones were functioning and maintaining their regulatory balance, that piece of my sleep remained unstable, no…
 • Kat Fu, M.S., M.S.
7:44
"Why Can't I Stay Asleep Longer Than 5-6 Hours?"
Without Addressing Sleep Architecture After 3AM, You'll Keep Drifting In and Out Instead of Reaching Deeper Stages
 • Kat Fu, M.S., M.S.
0:25
"How Do You Fall Back Asleep?" The Question That Made Me Rethink Everything About Sleep
Why 3am wake-ups aren't just about finding the right breathing technique
 • Kat Fu, M.S., M.S.
Top posts

The Vault 5-Part Sleep Clarity Masterclass

View all
The CEO's Nighttime Peeing Problem—A Case Study
Why ‘No Water After 7PM’ Fails
 • Kat Fu, M.S., M.S.
Is sleep decline just age—or something you can still change?
Hormone Decline ≠ Hormone Dysfunction
 • Kat Fu, M.S., M.S.
Your 90% sleep solution (Part 5 of the Vault 5-Part Sleep Clarity Masterclass)
= finding your 90% sleep problem
 • Kat Fu, M.S., M.S.
You can watch Netflix at night. And in bed (if you like) (Part 4 of the Vault 5-Part Sleep Clarity Masterclass)
And still get "Person B" sleep. Here's the insight:
 • Kat Fu, M.S., M.S.
Removing Sleep Obstacles ≠ Creating Sleep Capacity (Part 3 of the Vault 5-Part Sleep Clarity Masterclass)
I had a 5,000-step sleep ritual. My friend just... went to bed. Here's the "aha moment" I learned from him:
 • Kat Fu, M.S., M.S.
Have you been ‘treating’ or ‘solving’ bad sleep? (Part 2 of the Vault 5-Part Sleep Clarity Masterclass)
Let's talk about solving it.
 • Kat Fu, M.S., M.S.
The 2-phase solution for sleep issues (Part 1 of The Vault 5-Part Sleep Clarity Masterclass)
Why one solution doesn't fit all sleep issues
 • Kat Fu, M.S., M.S.
Sleep is hard, but here's what’s empowering:
You haven't tried everything for sleep. Here's my new 5-Part Sleep Clarity Series to help you move from “trying” (the shotgun approach) to “doing” (a…
 • Kat Fu, M.S., M.S.

Which Supplements & Habits Support Longevity?

View all
0:26
Vitamin C, calcium, iron & D3: they can never hurt… right?
+ 3 categories of supplements I avoid 100% of the time.
 • Kat Fu, M.S., M.S.
Slower aging, better sleep, actionable labs: Your 2026 Longevity Launchpad
Start here: 6 high-impact pieces to guide your 2026 sleep, cardiometabolic health and labs for longevity optimization
 • Kat Fu, M.S., M.S.
The LDL-C Risk Healthy Eaters Overlook: Longevity-Supporting Microbes vs. Inflammatory Microbes for Cardiovascular & Brain Health Protection
How to turn an already strong lifestyle into lower LDL-C, reduced cardiovascular risk, and better long-term brain health by targeting gut microbes that…
 • Kat Fu, M.S., M.S.
"My LDL-C is 186—I eat whole foods & exercise: what else is left to do?"
What to check before telling yourself “my LDL-C is just genetic”
 • Kat Fu, M.S., M.S.
3 Reasons Why Routine Medical Testing Isn’t Enough for Proactive Aging—In Frequency, Depth or Breadth (What You Need Instead)
You shouldn’t have to run expensive specialty tests just to get direction; with your lived experience, routine labs, and a clear decision framework, you…
 • Kat Fu, M.S., M.S.
2:27
The Gut Shift That Transformed My Cholesterol, Energy & Inflammation—in Just 6 Weeks
Statins weren’t the answer. Neither were supplements. This gut-first framework triggered metabolic shifts even I didn’t expect. Here’s how—plus my LDL…
 • Kat Fu, M.S., M.S.
Kidney stones: Is avoiding spinach enough?
Most oxalate is made inside your body—not just from spinach. Here’s what that means for kidney stone prevention.
 • Kat Fu, M.S., M.S.
The Only Supplement I’ve Taken for 20 Years
It activates the same pathways as fasting (& protects joints):
 • Kat Fu, M.S., M.S.
© 2026 Kat Fu · Privacy ∙ Terms ∙ Collection notice
Start your SubstackGet the app
Substack is the home for great culture