Fitness

Bone density predicts about 70% of fracture risk, but not all of it. Learn what DEXA misses and how strength, balance and daily movement protect your bones.

Ten practical habits to avoid the 12.5 years of poor health many Americans face late in life: labs, food, strength, balance, sleep and community.

The two days a week lifting guideline came from a 1989 leg extension study. Here is what the evidence says about heart safety, injuries and how much to lift.

A review of 270 trials ranked isometrics first for blood pressure. See how wall sits, grip work and dead hangs work in minutes per week.

Lifting weights has been blamed for stiffness, stunted growth and pregnancy risks for 150 years. See where each myth came from and what the evidence shows.

An orthopedic surgeon explains why MRI tears are normal with age, and when surgery is actually worth it.

Weight, supplements, fasting, wine and genetics: what the evidence really says about the five most common longevity myths.

An exercise scientist explains why strength and power, not muscle size, are what protect mobility with age, and how to train for both effectively.

Two physicians break down the real air quality tipping point for exercise, and why lifting indoors is safer than cardio when wildfire smoke rolls in.

A doctor breaks down a 32 to 36 hour fasting protocol that mimics a week-long fast while protecting muscle, tracked through ketones, not the clock.

A 49 year old trains to dunk a basketball, turning tendon strength, VO2 max, and vertical jump into a real world test of healthy aging.

Dr. Andy Galpin breaks fitness into nine measurable adaptations, with home tests and target numbers for each one.

Dr. Eric Helms explains when body fat, not calories, decides whether you gain muscle in a deficit, at maintenance, or in a surplus.

Mark Hyman on his mercury poisoning, chronic fatigue, and six back surgeries, why he rejects metformin, and why foundations beat every biohack he has tried.

Muscle is where glucose goes and where insulin resistance shows up first, but one leg studies and a large review show that gaining muscle mass is not the fix.