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HIIT after 70: what the Generation 100 trial found
The Generation 100 trial tested five years of HIIT in 1,567 adults aged 70 to 77. What it found on mortality, fitness and safety, and how to train.
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How to measure healthspan at home: a yearly checklist
An at-home healthspan checklist: VO2max, resting heart rate, blood pressure, waist-to-height, grip, sit-to-stand, balance and sleep, tracked yearly.
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Japanese walking: interval walking and your VO2max
Japanese walking alternates 3 minutes brisk and 3 minutes easy. What the Shinshu University trials found for fitness, strength and blood pressure.
Longevity biomarkers test: which ones really matter
The best longevity biomarkers ranked by evidence, from VO2max, grip strength and ApoB to blood pressure, waist and epigenetic clocks, and what to test first.
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New VO2max longevity research: 2025–2026 update
What the newest studies on VO2max and longevity add, from a 20.9-million-observation review to UK Biobank fitness changes and multi-marathoners, in one table.
VO2max and brain health: what fitness does for memory and dementia risk
Fitter people tend to have bigger hippocampi and lower dementia risk. What trials and cohort studies show, what they don't prove, and how to train your brain.
VO2max in women: menstrual cycle, pregnancy and menopause
Why women's VO2max is lower on average, whether your cycle changes fitness, how to train through pregnancy, and how to protect VO2max after menopause.
VO2max and ageing: how fast it declines and how to slow it
VO2max falls with age, slowly at first and faster after 60. What longitudinal studies show, why it happens, and how training keeps you decades "younger".
VO2max norms by age and sex: what is a good VO2max?
What counts as a good VO2max for your age and sex, where the norms come from, and how to read percentiles without fooling yourself.