7 min read · Evidence graded
Protein timing: does the anabolic window exist?
Total daily intake beats the clock for almost everyone. The exceptions are narrower than you think.
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Fitness
Movement that pairs with how you eat
Training, recovery and fuelling — covered with the same evidence standard as everything else on the site.
Fitness
9 min read
Two sessions a week is enough to change your health
The dose-response curve for resistance training is steepest right at the start.
Read more10 min read
Steps, zone 2 and what actually predicts longevity
The mortality data is remarkably consistent — and remarkably unglamorous.
Read more8 min read · Reviewed by a clinician
Sleep is the supplement nobody sells
What one week of short sleep does to appetite, insulin sensitivity and training output.
Read more7 min read
What to eat before and after training
A practical guide by session type, without the sports-drink marketing.
Read more11 min read
Protecting muscle after 50
Sarcopenia is preventable, and the intervention is cheaper than any clinic will tell you.
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Start here
The floor most people are missing
Before optimising a training split, meet the baseline. It moves the health needle more than programme design ever will.
- 150 minutes of moderate activity a week, however you split it.
- Two sessions of resistance training — bodyweight counts.
- Walk daily; step count beats gym frequency for mortality data.
- Sleep is a training variable, not a bonus.
- Eat enough. Under-fuelling stalls almost every adaptation.
“Two short strength sessions a week and daily walks. Three years in, my bloodwork has never looked better.”
— Anna K., reader
How we review. Articles in Fitness are checked against primary research and re-read whenever significant new evidence appears. See our editorial policy.