·10 min read
Can We Engineer Happiness?
What if happiness isn't just a state of mind—but a state of body? The research linking cardiovascular fitness to mood, stress resilience, and daily mental clarity is stronger than most people realize.
·7 min read
Does Caffeine Actually Improve Your VO₂ Max? What the Science Says
Caffeine is the most widely used performance enhancer in the world. But does it actually raise your VO₂ max—or just make hard efforts feel easier? The answer is more nuanced than you'd expect.
·9 min read
VO₂ Max Might Be the Most Important Longevity Metric You're Not Tracking
Research shows VO₂ max predicts mortality better than smoking, diabetes, or heart disease. Here's what the science actually says—and why this metric deserves your attention.
·6 min read
How Long Does It Actually Take to Improve Your VO₂ Max?
VO₂ max moves slowly. Here's what the research says about realistic timelines, why most people get discouraged, and what to expect month by month.
·10 min read
The Exact Heart Rate Zone That Improves VO₂ Max (Backed by Science)
Zone 4 training at 85-95% of max heart rate is where VO₂ max improvements actually happen. Learn why the 80/20 polarized model works, and why Zone 3 is wasting your time.
·9 min read
Why Your VO₂ Max Isn't Improving (Even Though You Run a Lot)
You're logging the miles but your cardio fitness is stuck. The problem isn't volume. It's intensity. Learn why most runners train in the wrong zone and how to fix it.
·8 min read
How to Find Your VO₂ Max on Apple Watch (And Why It's Your Most Important Health Metric)
Your Apple Watch measures one of the best predictors of longevity—but buries it five taps deep. Here's why, and how to finally see your VO₂ max.
·10 min read
How to Improve Your VO₂ Max: What Actually Works (According to Research)
VO₂ max is one of the strongest predictors of how long you'll live. Here's what the science actually says about improving it—and why most people are training in the wrong zone.