The pillars
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Start here · 8 min read
How much sleep you actually need after 40 — and why the number doesn’t drop
Of the handful of things you can actually change about how you age, sleep is the one most people treat…
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Start here · 6 min read
VO₂max: the strongest predictor of how long you live, and how to move it
If you could know one number about your body — one figure that predicted, better than almost anything else, how…
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Start here · 7 min read
How much protein you need as you age — and why the old advice was too low
The official number is 0.8 grams of protein per kilogram of body weight per day. It appears on government guidance…
Read the guide →Sleep
More →Sleep
A sleep doctor explains the real reason you wake at 3AM every night — and why it has almost nothing to do with stress or your phone
Sleep
How much sleep you actually need after 40 — and why the number doesn’t drop
Sleep
Why waking at 3am is normal — and what turns it into a problem
Movement
More →Endurance
VO₂max: the strongest predictor of how long you live, and how to move it
Movement
Why grip strength predicts death better than blood pressure
Endurance