Is Runna Free? What You Get Without Paying, and What It Costs
Is Runna free? Only Week 1 of any plan is. Runna's US prices, trial lengths and the Strava bundle math, so runners can decide whether to pay or use a free plan.
Strava Strength Workouts Give the Muscle Map Real Data at Last
Strava strength workouts now log every set live, so the muscle map shows what was actually done. What subscribers get, and what it still doesn't measure.
Myostatin Inhibitors Can Build Bigger Muscles — But Not Stronger Ones
Myostatin inhibitor trials add muscle mass on MRI without gains in grip strength or walk tests. Peter Attia's four hypotheses for why size and function split.
Menopause Is a Muscle-Health Inflection Point — and Most Programs Miss It
Estrogen decline during menopause narrows the window for muscle protein synthesis and changes how training responds. The intervention stack is specific: protein distribution, progressive resistance, and individualized HRT consideration — not just more of each.
Elysium Creatine+: A Three-Ingredient Stack Targeting Strength, Recovery, and Longevity
Elysium Health's new Creatine+ combines creatine monohydrate with HMB and pomegranate-derived urolithin A precursors — a longevity-focused formulation co-developed with a Stanford longevity researcher.
77% of Max Strength Gains With Light Weights Twice a Week
A meta-analysis of 192 studies finds that light-load, multi-set training twice a week captures 77% of maximal strength gains. The gap between optimal and accessible is far smaller than the fitness industry suggests.
Muscle as Medicine: Why Strength Is the Missing Variable in Longevity
When 40% of weight-loss drug results come from muscle, health outcomes worsen. Here's why strength — not scale weight — is the longevity lever that determines outcomes.
The Architecture of Longevity: Backcasting VO2 Max and Strength
A technical breakdown of longevity-focused benchmarks, cognitive protection via metabolic health, and the utility of geroprotective GLP-1 applications.
The Longevity Alpha: Strength Benchmarks and VO2 Max Targets in 2026
A data-driven deep dive into the core physiological metrics that define the current architecture of human longevity.
The Longevity Protocol: Benchmarking Strength and VO2 Max for Cognitive Resilience
Analyzing the architectural requirements for lifelong physical and cognitive performance through the lens of recent longevity benchmarks.
The Performance Architecture: Longevity Optimization and Strength Benchmarks
Analyzing the latest standards in longevity optimization: VO2 max targets, strength benchmarks, and the exercise-centric defense against cognitive decline.
Beyond Maintenance: The Architecture of Peak Human Performance
Exploring the shift from general health to the intentional architecture of biological performance.