Evidence-based articles on nutrition, fitness, sleep, and body composition — paired with free calculators so you can apply what you learn to your own numbers.
All Health Articles — 10 Guides
Health decisions benefit from numbers, not just general advice. These articles are written to give you both the evidence and the calculation framework so you can apply the guidance to your specific situation. Each article explains the underlying science, provides worked examples with real numbers, and links to a calculator so you can run your own scenario without wading through textbook formulas.
The nutrition guides are built around the concept of energy balance — calories in versus calories out — with protein intake and activity level as the key levers. Understanding your TDEE (Total Daily Energy Expenditure) is the starting point for weight loss, muscle gain, or maintenance. The macro guide builds directly on TDEE to show how to split that calorie target across protein, fat, and carbohydrate in ratios appropriate for your goal.
The fitness articles cover VO2 max, heart rate zones, and running pace — metrics that matter far more to long-term health outcomes than most people realize. VO2 max is one of the strongest predictors of all-cause mortality, outperforming traditional risk factors like blood pressure or BMI in several large studies. The heart rate zones guide explains why most recreational exercisers train at the wrong intensity and how the 80/20 approach (Zone 2 plus HIIT) produces better results than constant moderate-intensity work.
All health content references published research and widely accepted clinical guidelines. None of this is medical advice — consult a licensed healthcare provider for diagnosis, treatment, or medical decisions. These articles are educational tools to help you understand your body and make more informed lifestyle choices.