Rowing Machine or Bike for a Bad Knee? I Own Both. Start With the Bike.
Both machines live in my garage. With a bone-on-bone knee, the bike gets most of the work, and the knee-loading studies support that order.
cardio, Home Gym
Training
Longevity, Strength & Conditioning, Training
The Strength-Training Number Your Doctor Skips: 90 Minutes a Week
A 147,000-person, 30-year Harvard study gives a rough number for the strength-training half of the exercise guideline: around 90 to 120 minutes a week, and it pairs with walking better than it replaces it.
Strength & Conditioning, Supplements, Training
Caffeine After 50: What I Actually Take Before I Train, and What I Skip
Caffeine is the most-studied performance drug in sport, and it works, modestly. What matters after 50 is the dose, the timing, and whether the label tells you the number.
cardio, Longevity, Preventive Health, Strength & Conditioning
Cycling Cuts Dementia Risk by 22%. What the New Data Actually Says.
A study of 479,000 adults found cyclists had 22% lower Alzheimer’s risk, 40% lower young-onset dementia risk, and measurably larger hippocampi than nonactive controls. Here’s what the data actually shows, the APOE caveat the headlines missed, and the negative RCT you should hold next to it.
Peptides, Training
Peptides: Why I’m Curious — and Why I’m Still Skeptical
I’ll start with a confession: peptides fascinate me. I read the studies. I listen to the podcasts. I’ve absolutely had moments where I thought, “Maybe this is the thing that finally makes recovery easier, fat loss faster, or aging less annoying.” I get why guys fall down this rabbit hole. And I’ve experimented. I’ve used
Fitness Journey, Home Gym, Training
The One Home Gym Mistake I won’t make again after 50
I admit I like toys, whether it gadgets, cars or gym equipment. When I started setting up a “home gym” (really just a corner in my office), I thought more was better. More machines, more wearables, more gadgets, more choices… After a year I realized that more equipment doesn’t exult better training, especially as your
cardio, Longevity, Strength & Conditioning, VO2max
Garmin, VO₂max, and Being Told your Fitness is “Poor” Because You Don’t Run
I need to vent for a minute. I work hard in the gym and I am a data nerd. I like toys and numbers but Garmin just pisses me off. I get why VO₂max matters and would love to track it (ideally without killing myself in a lab). What I am frustrated with is how
cardio, Fitness Journey, Longevity, Strength & Conditioning, Weight loss
Fitness Journey 6: VO2max, FTP and other metrics
Many fitness tracking apps and wearables offer metrics — so many metrics, that it’s easy to get lost. scores for everything: sleep, fitness, training readiness, heart rate (variation) and many many more. I am a self-confessed data nerd and I feel overwhelmed by these metrics. I am trying to pay only attention to the things
Body Building, cardio, Fitness Journey, Protein, Strength & Conditioning, Weight loss
Fitness Journey 5: Dexa Scan for Body Composition
On my weight loss journey for a year only tracked scale weight but I finally wanted to gain more insights. Dexa scans are widely considered the gold standard for body composition analysis, in addition to their original target of bone density analysis. I found a Health/Fitness optimization place nearby that had a Dexa machine and
Fitness Journey, Home Gym, Training
I Turned Two Bays of Junk Storage Into a Garage Gym
I am not a fan of going to public gyms and prefer to work out at home. I really only occasionally use hotel gyms or my office building’s gym. Our house has a big-ish two car garage that was totally unfinished (raw studs) and full of junk. This fall I finally decided to do something