Evidence-graded wellness reporting
Fitness
Low-intensity aerobic training builds mitochondrial and cardiorespiratory capacity, but the weekly dose that matters is smaller, and the zone boundaries far looser, than the charts suggest.
Sleep
A night of sleep runs four to six NREM-REM cycles with deep sleep front-loaded and REM back-loaded, and consumer trackers misjudge both.
Recovery
Frequent Finnish sauna use tracks with sharply lower cardiovascular and all-cause mortality across two decades of cohort data, and no randomized trial has yet confirmed it.
Nutrition
The protein RDA of 0.8 g/kg was built to prevent deficiency in the average adult, and two expert consensus groups put the figure for healthy older adults 25 to 50 percent higher.
Sleep
Light after waking advances the body clock through melanopsin-carrying retinal cells, and outdoor illuminance beats indoor lighting by a factor of eight or more.
Training dose, cardiovascular and strength adaptation, and what the research supports.
Healthspan, biological ageing, and the interventions with evidence behind them.
The weekly digest
Every article we published that week, with the evidence graded and the sources listed. One email each Friday. Unsubscribe any time.
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Glucose regulation, body composition, and the metabolic markers worth tracking.
Protein, micronutrients, supplements, and how to read the evidence behind a label.
Heat, cold, and rest protocols, and the difference between recovery science and ritual.