A Weekly Training Template: Zone 2 and Strength
What the guidelines actually require, what the strength data show about dose, and a weekly structure that fits both into about four hours.
The Library
59 pieces on how the body worksacross 8 topics
Everything is filed by system, not by symptom. Filter by topic to read one system end to end, switch to Start here for the on-ramp, or search for the thing you actually came for.
Topic
Type
ApoB: The Lipid Number That Matters
When apoB is in the model, LDL cholesterol and triglycerides stop predicting heart attacks. Most panels still do not measure it. Here is the evidence.
Caloric Restriction and Time-Restricted Eating: What the Trials Show
Two years of 12% calorie restriction improved nearly every cardiometabolic marker. A 16:8 eating window, tested head to head, did not. The difference matters.
Healthspan, Lifespan, and the Decade in Between
The gap between how long people live and how long they live well is now 9.6 years globally, and 12.4 in the US. It is growing. Here is what that means.
How to Read a Longevity Study
Four cases where confident evidence turned out to be wrong, and the specific questions that would have caught each one before you changed anything.
Metabolic Markers and the CGM Question
HbA1c thresholds are clear, and prediabetes is reversible with a number needed to treat under seven. Continuous glucose monitors are a harder call.
Protein and Muscle After 40
Older muscle needs about 68% more protein per meal to mount the same response. But the trial evidence for extra protein alone is far weaker than the marketing.
Sleep and the Long Game
Short sleep at 50 predicts dementia and multimorbidity decades later. Long sleep predicts death more strongly than short sleep. Both facts need careful reading.
Stress, Social Connection, and Mortality
Strong social ties were associated with 50% greater survival odds across 148 studies. WHO now attributes 871,000 deaths a year to loneliness.
The Hallmarks of Aging, in Plain Language
Biologists have converged on a shortlist of processes that drive aging. Here is what each one means, and how far the human evidence actually goes.
VO2 Max: The Strongest Single Predictor We Have
In 122,007 adults, low fitness carried a greater mortality risk than smoking, diabetes or coronary disease. And unlike those, fitness is trainable.
What to Do With a Biological Age Result
Epigenetic clocks are real science with a real problem: they work at the population level and researchers who built them say they do not work for individuals.
Mitochondria
Every cell in the human body requires energy.
A Systems View of Skincare Failure
Most skincare routines are built with a simple assumption:
Anti-Cancer Nutrition
Many people think of food simply as a source of calories. But from a biological perspective, food does much more than provide energy.
How to Read Your Body Signals
Most people experience changes in their body every day:
Modern Life, Ancient Biology
The human body evolved in a very different environment than the one we live in today.
The Biology of Consistency
Most people approach health and wellness with big changes:
Why Quick Fixes Don’t Work in Biology
We are used to the idea of fast results.
Body Balance (Homeostasis)
One of the most important ideas in biology is something many people never learn about clearly:
Body Network
Most people think of the body as a collection of separate parts.
Body Inflammation
Inflammation is one of the most misunderstood biological concepts.
Movement and the Body
Most people think of movement as something you “do” to burn calories or stay fit.
Nutrition and the Body
Most people think of food in simple terms:
Stress and the Body
Stress is usually described as a mental or emotional experience.
What Is the Skin Barrier and Why It Controls Almost Everything
When people talk about skin health, they usually focus on products, treatments, or visible issues like acne or dryness.
Sleep & Health
Sleep is often treated as a lifestyle habit.
How Skin Ages (What Actually Changes Over Time)
Aging skin is often described in simple visual terms:
Why Skin Breaks Out
Most people see breakouts as a surface issue.
How Your Body Actually Ages
Aging is usually described as something that simply happens over time.
Why Skin Becomes Dry, Oily, or Sensitive
Most people describe their skin using 3 simple labels:
How Skin Actually Works
Most people think of skin as something external.
Inflammation: The Body’s Protective System That Can Become Overactive
Inflammation is often described as something harmful that should be reduced or avoided.
Sleep and Recovery: How the Body Restores Its Biological Balance
Sleep is often described as rest.
Why Energy Is the Core Currency of the Human Body
When people talk about energy, they usually mean how tired or awake they feel.
Stress and the Nervous System: How the Body Manages Biological Load
Stress is often discussed as a psychological experience.
The Core Inputs That Shape Human Biology
Most people think of health as a large and complicated topic with many separate factors.
Wellness is Not a Hack: It’s a Biological System
Most modern wellness content is built around one idea: optimization.
Why Skin Is an Output, Not the Starting Point
Skin is often treated as the main focus of skincare and wellness.
Don't Die: Pursuing Longevity with Bryan Johnson
Peter Attia | Outlive: The Science & Art of Longevity | Talks at Google
David Sinclair | Why We Age and Why We Don't Have To | Talks at Google
Sleep Is Your Superpower | Matt Walker | TED
[OAP] Prescriptions for Aging Well: Muscle, Strength and Protein Matter
The longevity revolution: Turning aging into opportunity | Linda Fried, MD, MPH | TEDxBoston
Dr. Stuart Phillips: Protein, Strength Training and Healthy Aging
How Effective Are Longevity Drugs? - Andrew Huberman
Can This Man Live Forever? | The Big Interview | WIRED
Why Exercise Slows Aging | Lifespan with Dr. David Sinclair - S2, Ep. 6
The Longevity Revolution Is Here | Lifespan with Dr. David Sinclair - S2, Ep. 1
AI in Healthcare Series: AI, Longevity, and the Future of Healthcare, with Dr. Eric Topol
Longevity Q&A with Peter Attia
Dr. Peter Attia — The Pillars of Healthspan and Longevity | Prof G Conversations
Valter Longo on Fasting-Mimicking Diets and Longevity
Nir Barzilai - Targeting Aging with Metformin - Timepie Lecture
Dr. Nir Barzilai - The Biology of Aging Can be Targeted!
Global Aging and Longevity Science | Colin Farrelly | TEDxQueensU
Longevity: Separating the Science From the Fiction | Matt Kaeberlein | TEDxBoston
Valter Longo: Nutrition, Fasting mimicking diets, Regeneration and Longevity
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