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Reference charts for grip strength by age and sex, plus what low scores may indicate about muscle health and which biomarkers are worth testing.
Grip strength reference values for women by decade, what the research links to strength decline, and the biomarkers that reflect underlying muscle health.
Reference norms for male grip strength across age groups, with context on what below-average scores may indicate and the biomarkers worth testing.
A guide to Zone 2 cardio and longevity covering what Zone 2 training is, the physiological mechanisms linking it to mitochondrial health and metabolic efficiency, the research on its relationship to VO2 max and all-cause mortality, and how to structure it in a training week.
An in-depth guide to IGF-1 and aging covering its role in cellular growth and repair, the evidence for a U-shaped relationship with longevity (too high raises cancer risk and too low raises frailty risk), and what optimal levels look like.
