Evidence library
Explore the evidence
Search guides, foods, supplements, and devices. Reviewed information comes first; research indexes are still being assessed.
Preparing the evidence library…
- Healthy aging: what actually works
A claim-by-claim guide to the habits with the strongest evidence for healthier later years.
- 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: skills for the next workable step
Brief, repeatable ways to respond to everyday stress without pretending that self-care removes every cause.
- 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.
- Heat, cold, and recovery practices
An evidence-bounded guide to sauna, cold immersion, morning light, grounding, foam rolling, fascia claims, and lymphatic practices.
- Protein by age: a practical starting range
How protein requirements, older-adult consensus, resistance training, and clinical circumstances change a useful daily target.
- VO₂ max and cardiorespiratory fitness
Why cardiorespiratory fitness matters, what VO₂ max measures, and how to improve it without treating one number as destiny.
- Progressive resistance training for healthy aging
Why strength and function matter with age, and how to begin conservatively.