Exercise
Strength training is now recognized as essential for human health, and is a mandatory requirement in WHO guidelines. Beyond physical longevity, lifting weights triggers neurological growth and stabilizes emotions for sharper cognitive performance.
Fundamentals
Walking is the simplest way to lose fat and keep it off
Walking works for fat loss because most people can do it every day without pain or fear. It builds a…
Walking at the right time helps you reach 12 percent body fat
Most people try to lose fat with hard cardio, but low-intensity walking can work better when you do it at…
Ultra-processed foods linked to weaker muscles and higher fat in thighs
A UCSF study finds eating ultra-processed foods adds fat to thigh muscles, making them weaker and raising arthritis risk, even if you exercise.
Walking like the most active people could add 5 to 11 years to life
A new study finds that matching the activity level of the top 25% of Americans could add 5 years to life expectancy, and up to 11 years for the inactive.
An hour of exercise may add five or more hours to life, and also improves focus and mood
Regular physical activity is one of the most reliable habits linked with longer life. Large population studies report that even…
Physical activity strengthens immune defenses through improved circulation
A study published in the Scandinavian Journal of Medicine & Science in Sports highlights that moderate physical activity, such as…
Lifting weights boosts brain function
Contrary to the stereotype of weightlifting being associated with brute strength, research shows that regular weight training can improve…
Physical activity reduces the risk of developing depression
A meta-analysis of 49 studies involving over 266,000 participants found that higher levels of physical activity significantly reduce the risk…
Weightlifting boosts focus, discipline, and mental health,and can make you richer
Weightlifting is linked to increased longevity through muscle preservation, better metabolic health, and reduced chronic disease risks. Lifting heavy weights…
Optimizations
videoExercise, sauna and ice bath: exploring the health benefits of adversity mimetics, exercise, and temperature exposure
The importance of exercise and adversity mimetics in activating longevity pathways. David Sinclair explains how vigorous exercise, intermittent fasting, and…
videoAging is a controllable process that can be slowed and reversed
The podcast “Lifespan” by Dr. David Sinclair, a Harvard Medical School professor, explores the science of aging and how to…
Zone 2 cardio: benefits of low-intensity training
Zone 2 cardio, characterized by low-intensity exercise, boosts endurance and overall fitness by enhancing aerobic capacity and fat metabolism. Maintaining…
Exercise enhances motor skill learning and memory retention
The University of Copenhagen’s research highlights that physical exercise, performed either before or after practicing motor skills, significantly enhances motor…
Combined supplementation of creatine nitrate and caffeine enhances cognitive function without significantly improving exercise performance
This study found that the combination of caffeine and creatine nitrate significantly improved cognitive function in resistance-trained athletes, particularly in…
Dance improves psychological health as effectively as other physical activities
A systematic review found that structured dance interventions significantly improve psychological and cognitive health, often equaling or surpassing the benefits…
Emerging
Optimizing muscle growth with lengthened supersets
Lengthened supersets are an effective workout strategy that combines exercises targeting the lengthened (stretched) phase of muscle movement. This approach…
How EMOM workouts help build muscle
EMOM (Every Minute on the Minute) workouts involve completing a set of exercises every minute, using the remaining time for…
videoA Generation at Risk: Fighting for Active, Healthy Lives
This speech, delivered by a passionate advocate, calls for urgent action against the societal tsunami of physical inactivity and sedentary…
Resting 2-3 minutes between sets maximises muscle growth, while 3-5 minutes gives the best strength gains
Lifting weights keeps muscle tissue strong, bones dense and joints stable, which maintains mobility and lowers the risk of falls…
Vigorous exercise may briefly harm muscle cells, a study finds
A new study on vigorous exercise suggests that exhaustive workouts may temporarily harm mitochondria by increasing oxidative stress in elite athletes.
A pill that could replace exercise : SLU-PP-332
A molecule called SLU-PP-332 boosted the metabolism and helped muscle gain and weight loss in mice – though it will…