Activity
How much exercise and how many steps are enough, and how to train, recover, and track your workouts.
Where 10,000 steps came from, what meta-analyses of step counts and mortality found, why the benefit levels off at 6,000 to 10,000 depending on age, and how to count steps consistently.
November 4, 2026 · 3 min read
The WHO's and the US guidelines' 150 to 300 minutes of moderate activity, how vigorous minutes count double, why any amount helps, and what a watch's exercise minutes do and don't count.
November 4, 2026 · 3 min read
What a large review of meditation trials found for anxiety, depression, pain, and stress, what it didn't find, how much practice the trials involved, and how to keep a practice going.
November 4, 2026 · 2 min read
What volume load and weekly sets measure, what a meta-analysis found about sets per muscle and muscle growth, why hard sets count more than total kilograms, and how to follow your training.
November 4, 2026 · 3 min read
Vitals
Why 220 minus your age is only a rough guess, the Tanaka formula, how guidelines turn a maximum into moderate and vigorous zones, and how to find your own maximum.
November 4, 2026 · 3 min read
Fitness
How the Brzycki and Epley equations turn a set of several reps into a one-rep max, why they only work for hard sets of 10 or fewer, and how to use the estimate to follow your strength.
November 4, 2026 · 3 min read
Why guesses about your own hours are unreliable, how time diaries and timers record them instead, what a calendar does and doesn't tell you, and how to turn what you find into a target.
November 4, 2026 · 3 min read
How the 1 to 10 rating of perceived exertion maps to reps left in the tank, how accurate lifters are at judging it, and how to use it to set loads and log your sets.
November 4, 2026 · 3 min read
The cold shock response and its risks, what trials of cold showers and post-workout plunges found, why it may blunt muscle gains, and how to try it safely.
November 4, 2026 · 3 min read
What the Finnish cohort studies found about sauna frequency and heart disease, why the evidence is mostly observational, how sauna affects blood pressure, and how to use one safely.
November 4, 2026 · 3 min read
Vitals
How far your heart rate falls in the minute after hard exercise, the 12 bpm threshold from the landmark study, what moves it, and how to measure it the same way each time.
November 4, 2026 · 3 min read
Devices
Two scales give two weights, and your phone and your watch count different steps. Here's why, which number to trust, and how to keep the comparison fair.
October 27, 2026 · 5 min read
Habits
What research says about how habits form, why missing one day matters less than you think, and how to set targets you'll keep meeting.
October 26, 2026 · 5 min read