6 min read
Zone 2 Heart Rate Training: The Complete Beginner Guide
Zone 2 is the aerobic base every longevity athlete builds. Learn to find your zone and structure a sustainable weekly plan.
7 min read
HIIT vs Steady-State Cardio: What Longevity Research Actually Says
Both HIIT and steady-state have distinct longevity benefits. Combine them with this 80/20 template.
8 min read
Recovery Science: The 6 Levers That Matter Most
Recovery is where adaptation happens. Prioritize these 6 evidence-based levers over gadgets and gimmicks.
9 min read
Cold Plunge Benefits: What Really Happens in the Ice
Cold exposure boosts dopamine, brown fat and stress resilience — but the timing around workouts matters a lot.
6 min read
Mobility for Longevity: 10 Movements Everyone Over 40 Needs
Mobility deficits predict frailty. This 12-minute daily routine restores the essentials.
8 min read
If You Don't Do This, You'll Age 20 Years Faster
Physical exercise isn't optional — it's a daily non-negotiable for longevity. Felipe Isidoro explains why strength and VO2 max are the real biomarkers of biological age.