Fitness
How much protein you need for muscle and longevity
A practical guide to set daily protein, spread it across meals and pair it with strength training while avoiding myths about kidneys, cancer and timing.
Lactate and zone 2: train for healthier mitochondria
Lactate is not waste. Learn what it reveals about metabolism and how zone 2 training improves mitochondrial function, performance, and long term health.
Creatine: safe dosing and benefits for muscle and brain
What creatine does, when it improves strength and recovery, emerging brain evidence and a simple protocol to use it safely.
Ego and longevity: how to train for a longer life today
Lessons from an elite athlete on identity after retirement and training habits that prioritize mobility, blood pressure, and quality of life.
Peptides for performance and longevity real risks
What evidence says about popular peptides, regulation, and safety. Learn to separate human outcome data from marketing and choose safer alternatives.
Women training myths and keys to build strength
Evidence suggests women and men adapt similarly. Learn to train with progression, enough protein, and fewer unnecessary rules.
Integrative oncology to live well after cancer
How to combine nutrition, exercise, and mindset to regain agency and quality of life after a cancer diagnosis, using an evidence based approach.
Menopause and training: myths about fasting and bones
You do not become fragile at 40. Train smarter in perimenopause, cut through fasting myths, and protect muscle and bone.
Train without fear: technique and injuries in the gym
Technique matters, but obsessing over posture does not make you safer. Reduce injury risk with smart progression, load, and recovery.
From looks to real health: daily habits you can sustain
Learn to shift from aesthetics to real wellbeing with a habit based approach: nutrition, training, sleep, and mental health to perform better daily.
How to break a strength plateau without losing progress
Use the fitness fatigue model to separate low adaptation from high fatigue. A practical guide to adjust volume, intensity and recovery.
Exercise and cancer: movement helps prevention and care
What research shows about exercise for cancer prevention and during treatment, plus a practical plan to protect muscle, function and quality of life.
Protein and muscle: keys to grow and recover well
Learn how much protein you need, how to spread it across the day, and which choices boost muscle protein synthesis after training.
Protein and creatine: keys to build lean muscle
Practical guidance on daily protein, meal distribution, and safe creatine use, with a focus on strength and healthy aging.
Grip strength as a key signal of health and longevity
Grip strength relates to frailty and cardiometabolic risk. Learn how to measure it, interpret it, and build it through full body training.