What does living healthily mean? This essay summarizes the key current scientific principles for healthy living, focusing primarily on the body and fitness. Inside, you will also find a free 10-step training fitness program design template (Notion & Coda).

The key principles of training and movement for healthspan optimization, according to the current evidence.

Systems are the default behavior you intend to perform when motivation is lacking. The role of data and systems in fitness may be pivotal for long-term sustainable success.

A slow burn takes time and lower effort. Slow burners are easier to maintain and have no expectations besides merely doing their job. This article explores a “slow burner” mindset to fitness and health.

What does an “ideal” daily routine look like, according to the current scientific evidence? This post delves into optimal sleep, eating, work, and exercise routines to maximize health and fitness.

There is one general principle that applies to many activities in life: stick with it for long enough—deliberately, and with a clear feedback mechanism—and you can achieve mastery. This principle applies to health and fitness too, and this post explores just that.

Is sleep actually important for a life well lived? If so, how can we understand sleep concepts and implement them in our life to maximize mental and physical performance? This post delves into these questions lightly and pragmatically.