Foundation

HRV-guided training

Let this morning's HRV pick today's session. Bin the plan on the fridge.

Strength · Practice · members

Progressive overload

Add weight to the bar every week. 40 minutes a week bottoms out your death risk.

Strength · Practice · members

The Norwegian 4x4 interval

Four 4-minute intervals near max, three days a week. That's your cardio.

Vitality · Practice · members

VO2max intervals

Train the top end. Build into it, and get your heart checked before the first one.

Vitality · Practice · members

Gait speed

Time your usual walking pace once a year. Then train the legs and lungs behind it.

Vitality · Device · members

Grip strength

Buy a dynamometer. Test once a year. Don't train grip and call it longevity.

Strength · Device · members

Comprehensive metabolic panel

Get the CMP, then let a doctor read the pattern before you panic at one flagged line.

Vitality · Device · members

Hemoglobin A1c

Get an A1c yearly. A wobble inside the normal range means nothing.

Metabolism · Device · members

Lipid panel

Test Lp(a) once in your life. Don't pay extra for apoB, non-HDL is already free.

Vitality · Device · members

Pranayama

Breathe six times a minute. It's free and it moves your blood pressure.

Vitality · Practice · members

Caffeine

Make your last coffee 8.8 hours before bed, the pre-workout scoop 13.2.

Focus · Supplement

Avoiding Alcohol

Cut the drink. Your liver turns every glass into a carcinogen on the way through.

Willpower · Supplement · members