- 0111 min read
Exercise and the Immune System: What Science Really Says
Exercise and the immune system: moderate activity and immune support, the open-window myth downsized, overtraining, and the role of sleep and load.
immunity · exercise · recovery
- 028 min read
How to Boost Testosterone Naturally: What Actually Works (and What Doesn't)
Sleep, strength, weight management and fixing real deficiencies: the natural factors with some evidence. Why testo boosters mostly fail and when to see a doctor.
health · testosterone · hormones
- 038 min read
Strength Training and Menopause: Why Lifting Weights Makes the Difference
In menopause, strength training helps preserve muscle mass, bone density and body composition. Here's what the general evidence says and realistic expectations.
health · menopause · strength training
- 048 min read
Exercise During Pregnancy: General Guidelines and When to Ask Your Doctor
A purely informational overview of general guidelines (e.g. ACOG) on physical activity in pregnancy. Always follow ONLY your own doctor's advice.
health · pregnancy · guidelines
- 058 min read
Training Around Your Menstrual Cycle: What the Evidence Really Says
Training on your period and across cycle phases: what the (still limited) evidence suggests, how to listen to your body and manage symptoms safely.
health · athletes · menstrual cycle
- 0611 min read
10,000 Steps a Day: Myth or the Right Target?
Do you really need 10,000 steps a day? Marketing origin, what studies say (benefits from 7-8k), steps and fat loss via NEAT, and how to personalize it.
steps · walking · neat
- 0711 min read
Do Multivitamins Work? An Honest Guide (2026)
Do multivitamins work? A varied diet covers most of it. A multivitamin is a low-risk insurance policy, not a food replacement or a performance booster.
multivitamin · supplements · micronutrients
- 0811 min read
Vitamin D and Muscle: Role, Deficiency and Dosage (2026)
Vitamin D and muscle: role in bone, muscle and immunity, widespread deficiency, effects on strength, how to know if you are deficient and dosing. Honest guide.
vitamin d · supplements · micronutrients