Fitness

Edition #012 — Cardiorespiratory fitness, the VO2max your watch tries to estimate, is one of the strongest survival predictors we have. Nearly 900,000 people confirm it, and most of the benefit comes from leaving the bottom, not reaching the top.

Edition #009 — A 21-year Finnish study, confirmed in men and women, with well-established mechanisms. Plus the honest answer on traditional sauna vs infrared vs hot tub.

Edition #006 — Muscle mass is your most underrated healthspan asset. The dose of resistance training that captures most of the mortality benefit is far lower than you think.

Edition #004 — 45 meta-analyses. 10 million people. The evidence on what “healthy” ultra-processed food actually does to your body.

Edition #003 — The 30 years of evidence hiding in the sports nutrition aisle that your doctor never mentioned.

Edition #002 — Cold plunge therapy is a $330 million industry built on real but narrow evidence. Here is what it actually does, what it does not, and what your shower does for free.

Edition #001 — The study that quietly rewrote the rules of exercise — and what it actually means for you

The Minimum Effective Dose for Healthspan. Delivered In your Inbox Weekly