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7,000 vs 10,000 steps a day: what the research says
Is 10,000 steps a day necessary? Large meta-analyses link about 7,000 steps to much lower risk of death. What that means and how steps relate to VO2max.
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Exercise snacks: 1-minute bursts and your fitness
Exercise snacks and VILPA, the 1-minute bursts of vigorous daily activity, are linked to lower mortality. What the studies show and how to fit them in.
Fit but fat? Fitness vs fatness and mortality
Is it better to be fit and overweight than thin and unfit? What the fitness-vs-fatness research shows, where it falls short, and what it means for you.
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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.
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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Is VO2max overrated? Fitness, body fat and longevity
VO2max strongly predicts lifespan, but is it overrated? What it really measures, how body fat skews it, and why strength and activity matter too.
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.
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Sauna and heart health: what the Finnish studies show
Finnish cohort studies link frequent sauna use to lower cardiac and all-cause mortality. What the data show, why it is not proof, and how to sauna safely.
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 and cancer risk: what midlife fitness tells us
Fitter people get some cancers less often and do better after diagnosis. What the Cooper Center data show, what they don't prove, and why it matters.
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 and longevity: what the research says about fitness and living longer
Large studies link cardiorespiratory fitness to lower risk of death, with no upper limit of benefit. What they found and what it means for you.