Training
Zone 2 Training Without the Dogma
The physiology is sound. The obsession with staying inside a narrow heart rate band, and the belief that everything else is wasted, is not.
Nadia Okafor
Nadia is a strength coach who reads the primary literature so her clients do not have to argue with their group chats about it.
6 articles by Nadia Okafor
Longevity
VO2 Max Is the Longevity Metric That Matters Most
Among the numbers you can measure and change, cardiorespiratory fitness has an association with mortality that dwarfs most of what gets tracked instead.
Training
Grip Strength Predicts Mortality. Should You Train It?
One of the most reliable predictors in epidemiology is how hard you can squeeze a device. The obvious conclusion is also the wrong one.
Nutrition
Protein: How Much You Actually Need
The official minimum and the useful target are different numbers, and the gap between them explains most of the internet argument.
Training
Mobility Work: What Actually Changes Range of Motion
Stretching increases how far you can move. The reason why is not the one on the poster, and it changes what you should do about it.
Training
The Minimum Effective Dose of Strength Training
Most of the benefit arrives in the first few hard sets per muscle per week. Knowing where the curve flattens is what makes a realistic programme possible.