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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.
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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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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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Ozempic, GLP-1 drugs and fitness: protect your VO2max
GLP-1 drugs like Ozempic and Wegovy cause large weight loss, but part of it is lean mass. How to protect muscle and VO2max while you take them.
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Rucking: does weighted walking raise VO2max?
Rucking means walking with a weighted pack. How load raises the oxygen cost of walking, what that may do for VO2max, and how to start safely.
Strength training for runners: better economy, fewer injuries
Heavy strength training doesn't raise VO2max, but it makes every stride cheaper. What studies show, which lifts to do, and how to fit them around running.
VO2max for Hyrox: why your engine decides your finish time
Hyrox is eight 1 km runs between eight stations. Why aerobic fitness decides finish times, and how to train VO2max, strength and transitions.