Not The Comfort Zone
No wellness noise. No podcast-sourced claims. Twenty-two topics built on peer-reviewed research, with citations you can check. Free to read, free to share.
Walker, Spiegel, Van Cauter et al. The mechanisms, the numbers, and the practical targets.
Read →RMSSD, autonomic balance, baseline monitoring. What alcohol does to it overnight.
Read →Chrousos, McEwen, Sapolsky et al. Acute vs chronic. Why cortisol is not the enemy.
Read →3–4% per year after 40 vs 1–2% for strength. Falls, independence, rate of force development.
Read →27% reduction in all-cause mortality at 60 minutes per week. Two sessions. Shailendra, Momma et al.
Read →3–8% per decade. Accelerates after 60. EWGSOP2 definition. Cruz-Jentoft, Morley et al.
Read →Not a heart rate range. A metabolic state. Respiratory gas analysis. San Millán, Seiler et al.
Read →Supercompensation, overreaching, and why reducing load produces more adaptation. Meeusen et al.
Read →Adherence science. The 66-day habit threshold. Why identity beats goals. Lally, Deci & Ryan et al.
Read →The Bohr effect. Overbreathing. Why nasal breathing changes performance. McKeown, Courtney et al.
Read →1.6g/kg. Why the RDA is wrong for people who train. Morton et al. 49 RCTs, 1,863 participants.
Read →Hundreds of RCTs. The kidney damage myth. The hair loss claim. Kreider, Forbes et al.
Read →EPA vs DHA. Why most high-street doses are pharmacologically inert. Bhatt et al., 149,051 participants.
Read →One in five UK adults deficient. NHS 400 IU is insufficient for most. D3 vs D2. UK Biobank data.
Read →Magnesium oxide bioavailability is 4%. Glycinate is the right form. Arab, Mah & Pitre et al.
Read →122,007 patients. Low fitness kills more efficiently than smoking. Mandsager et al., JAMA 2018.
Read →48 studies, 3.1 million participants. Each 5 kg reduction = 16% increased mortality. López-Bueno et al.
Read →Simple, free, and more predictive than BMI. The 0.5 rule. Calculate yours in 30 seconds. Ashwell et al.
Read →Normal is not optimal. Exercise, sodium, potassium, weight. The SPRINT trial data.
Read →Each 10 bpm above optimal = 9–17% increased mortality. 87 studies. Aune, Zhang et al.
Read →The J-curve is an artefact. The cancer evidence hasn’t changed. What it does to sleep, muscle, and visceral fat.
Read →Independent of how much you train. Every hour above 6 daily adds risk. The AHA, Biswas et al.
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