Fitness
Foot drop after rapid weight loss: causes and prevention
Foot drop can appear after losing weight too fast. Learn common causes, warning signs, and practical steps to recover and prevent it.
Simple habits to live longer: vitamin D, omega 3, exercise
High impact low effort levers: vitamin D, omega 3, a practical multivitamin and short vigorous exercise snacks to support brain and heart.
Metabolic health with HIIT, meal timing and sleep habits
Improve insulin sensitivity with short intervals, stop eating late and protect metabolism with better sleep and simple daily habits.
Cortisol and belly fat: a daily guide to regain control
Understand when cortisol helps and when it drives belly fat, then use a daily plan to improve insulin sensitivity, sleep, and energy.
Autophagy: 7 steps for more energy and fat loss with fasting
A practical guide to boost autophagy with fasting and training: hunger cues, common mistakes, and a simple seven step protocol.
Intense exercise and sauna to support heart health
Learn to use intense training and sauna safely to improve cardiovascular health, boost fitness, and support long term longevity.
Train with science: strength, endurance and nutrition
A practical evidence based plan for strength and endurance: weekly structure, progression, protein and recovery so you can improve consistently.
Strength training and protein for better longevity
A practical guide to get stronger with six lifts, train two hours a week, and set protein targets that protect muscle and long term health.
Boost your VO2 max with HIIT, strength and sauna plan
A practical weekly routine to raise VO2 max, build strength and use sauna sessions to support cardiovascular fitness, focus and long term health.
Training to muscle failure: build strength and size
Training near failure can improve muscle growth, but only if you recover. Learn how to choose volume, sets, and rest with a simple progression.
Tesamorelin and visceral fat: what the evidence says
Human evidence on tesamorelin for reducing visceral and liver fat, what to expect, and how to support results with habits and tracking.
Muscle drives longevity: strength, protein and health
Building and keeping muscle supports glucose control, mobility, and healthy aging. Learn how to train strength and spread protein across meals.
Blueberries to recover faster and reduce muscle soreness
Learn how to use blueberries to support muscle recovery, cut stiffness and soreness, and time antioxidants without blunting training adaptations.
Zone 2 and VO2 max: a practical plan to boost cardio
Learn how to estimate zone 2, balance volume and intensity, and improve VO2 max with a flexible weekly plan. Keys for health and longevity.
Nutrition to train and live longer: practical guide
Protein, fiber, and variety support both performance and longevity. Learn when timing matters, how to use fasting, and how to protect recovery with sleep.