Health guides: Evidence-based physical wellness
Sleep, nutrition, metabolic health, and longevity.
What's Covered
Every topic in the Health section is backed by peer-reviewed research and updated as the evidence evolves.
Sleep Health
Circadian rhythms, sleep hygiene, and recovery optimization.
Nutrition
Metabolic health, micronutrients, and evidence-aware dieting.
Longevity
Healthy aging, cellular health, and proactive medicine.
Fitness
Exercise science and training guides.
Sleep Health
Sleep science, hygiene, and disorders.
Gut Health
Microbiome, digestion, and gut-brain axis.
Heart Health
Cardiovascular health and prevention.
Exercise
Movement, strength, cardio, and recovery science.
Healthy Living
Evidence-based lifestyle habits for long-term health.
Immune Support
Immune system science, supplementation, and lifestyle factors.
Hydration
Water, electrolytes, and optimal fluid intake.
Recovery
Sleep, active recovery, and adaptation science.
Mobility
Flexibility, joint health, and movement quality.
Walking
The most underrated exercise — evidence and practice.
Healthy Aging
Longevity science and healthy lifespan extension.
Posture
Spinal health, ergonomics, and corrective strategies.
Metabolic Health
Insulin sensitivity, blood sugar, and metabolic fitness.
New to Health? Start here.
Take a baseline assessment
Understand where you are before deciding where to go. Use our Take the Wellness Assessment or the Sleep Calculator.
Read one foundational guide
Pick the topic cluster above that resonates most and start with the first article. Don't try to cover everything at once.
Implement one small habit this week
Research shows that single-habit adoption is 2–3× more likely to stick than multi-habit changes. Start with whatever your lowest-scoring area revealed.
How We Approach Health Research
Every guide and tool in the Health section is built on a consistent research framework. We prioritise systematic reviews and meta-analyses over single studies, flag when evidence is emerging or mixed, and update content when the literature meaningfully shifts.
Primary sources first
We cite original peer-reviewed research. When we reference a claim, we link to the specific paper, not to a secondary commentary.
Evidence grading
Claims are graded by evidence strength: Strong (multiple RCTs/meta-analyses), Moderate (cohort studies), Emerging (early-stage research).
Expert review
Content in this pillar is reviewed by practitioners with relevant clinical experience before publication.
Regular updates
Science evolves. We review and update our most-read content when new evidence meaningfully changes the picture.
Evidence Quality in Health
Scores represent our editorial assessment of evidence quality and replication rate in key topic areas.
Common Questions
For healthy adults under 40, an annual GP review is generally sufficient. Over 40, biennial blood panels covering lipids, HbA1c, thyroid, and vitamin D are recommended by most preventive medicine guidelines.
The highest-value biomarkers for most adults are: fasting glucose / HbA1c, lipid panel (LDL-P not just LDL-C), CRP (inflammation), vitamin D, ferritin, and resting heart rate. Grip strength is a surprisingly powerful predictor of long-term outcomes.
Both are foundational, but insufficient sleep undermines exercise gains — poor sleep impairs muscle protein synthesis, hormone recovery, and insulin sensitivity. The evidence suggests sleep should be the non-negotiable foundation.
Current evidence supports approximately 150 minutes of moderate-intensity aerobic activity plus 2 resistance training sessions per week as the minimum for broad health protection. Short but frequent bouts (even 10-minute walks) count.