Blood tests for athletes: which markers really matter
Which blood tests matter for endurance athletes, from ferritin and haemoglobin to vitamin D and thyroid, plus sports anaemia, timing and how often to test.
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Cold plunges: recovery help or gains killer?
Cold plunges ease muscle soreness but regular use after lifting can blunt strength and muscle gains. What the research says and when an ice bath makes sense.
How to taper before a race or marathon: the science
How long to taper, how much to cut and what to keep before a race or marathon, what meta-analyses show, and whether VO2max drops when you rest before race day.
Light exposure for health: daylight, sleep and timing
How light exposure affects your circadian rhythm, sleep and alertness, how much daylight you need, whether blue light at night matters, and when to train.
Overtraining syndrome signs and symptoms: HRV and REDs
Overtraining symptoms explained: functional vs non-functional overreaching, overtraining syndrome, what HRV and resting heart rate show, and the REDs overlap.
Red light therapy: what the evidence really shows
Does red light therapy help recovery or performance? What photobiomodulation studies show, how home panels differ from lab devices, and eye safety.
Testosterone and VO2max: low T in endurance athletes
Testosterone raises haemoglobin, but heavy endurance training and under-eating can lower it. What the research shows, and why boosters are not the answer.
VO2max and sleep: how fitness and sleep improve each other
Sleep loss hurts endurance and recovery, and regular exercise improves sleep quality. What the research shows in both directions, and a practical routine.
Resting heart rate, HRV and recovery: what your watch is telling you
How resting heart rate and HRV reflect recovery, illness, alcohol and training load — and how to use them without obsessing over the numbers.