Practical health guides
Start with the decision in front of you
Choose a foundation or a focused question. Every guide separates the practical answer, safety limits, and the strength of the evidence.
Healthy aging guide
Healthy aging: what actually works
A claim-by-claim guide to the habits with the strongest evidence for healthier later years.
Sleep guide
Sleep foundations: protect the opportunity to recover
A practical guide to sleep opportunity, daily rhythms, persistent insomnia, and signs that deserve clinical care.
Stress management guide
Stress management: skills for the next workable step
Brief, repeatable ways to respond to everyday stress without pretending that self-care removes every cause.
Movement guide
Movement foundations: build a week your body can repeat
How aerobic activity, strength work, and less uninterrupted sitting fit together—and how to begin safely.
Recovery evidence guide
Heat, cold, and recovery practices
An evidence-bounded guide to sauna, cold immersion, morning light, grounding, foam rolling, fascia claims, and lymphatic practices.
Nutrition guide
Protein by age: a practical starting range
How protein requirements, older-adult consensus, resistance training, and clinical circumstances change a useful daily target.
Cardiorespiratory fitness guide
VO₂ max and cardiorespiratory fitness
Why cardiorespiratory fitness matters, what VO₂ max measures, and how to improve it without treating one number as destiny.
Movement guide
Progressive resistance training for healthy aging
Why strength and function matter with age, and how to begin conservatively.
Functional movement guide
Squatting, floor sitting, and getting back up
What squatting and floor-rise ability can tell us about strength and mobility—and what they cannot prove about longevity.