ExplainerFitness Is Fate
Your VO2 Max Is the Longevity Number Almost Nobody Tracks
Cardiorespiratory fitness predicts how long you live better than most lab values. The good news is that it is one of the most trainable numbers in medicine.
Daniel Okafor
Daniel writes about fitness, muscle, joints and the physiology of aging well, with a bias toward interventions that ordinary people can sustain for decades.
AnalysisHeat Therapy
The Finnish Sauna Study Everyone Cites, and What It Can't Tell You
A 20-year study of Finnish men linked frequent sauna use to fewer fatal heart events. It is a striking result, and it comes with caveats the wellness industry tends to skip.
ExplainerSupplements
Creatine Was a Gym Supplement. The Older-Adult Trials Make a Quieter Case
Paired with strength training, creatine adds a modest but consistent boost in lean mass and strength for people past middle age. On its own, it does much less.
AnalysisStrength Reserve
Muscle Is the Organ of Aging Well
Sarcopenia starts quietly in midlife and shapes almost everything that comes after it. Protein and resistance training are the two levers with the strongest evidence.
AnalysisJoint Venture
Before You Pay for a Knee Injection, Read the Trials
Shockwave therapy, platelet-rich plasma and stem cell injections promise to fix joints without surgery. Some have a reasonable evidence base for specific problems. Exercise still outperforms most of them.
