Overlooked fitness hacks, backed by science.
One surprising tip at a time: what it is, why it seems to work, how to try it this week, and the tools that make it easier.
Featured hacks
Start here. Each one is small, testable, and grounded in research.
Go slower to get fitter: zone 2 cardio
Most of your cardio should feel easy. How to find zone 2, why elite endurance athletes train this way, and how to fit it into your week.
read hack →// RECOVERLet your HRV pick your hard days
Heart rate variability can hint at how recovered you are. Learn how to read your trend—not one morning's number—and when it may make sense to push or back off.
read hack →// TRAINNEAT: the calories you burn without working out
Walking, fidgeting and everyday movement can add up to more daily energy use than a single workout for many people. Easy ways to sneak more in.
read hack →// TRACKProgressive overload, tracked in your pocket
Getting stronger usually means doing a little more over time. Logging every set in an app makes it obvious when to add weight or reps—and when you've stalled.
read hack →// RECOVERThree sleep levers: cool room, morning light, caffeine cutoff
A cooler bedroom, daylight soon after waking, and stopping caffeine well before bed are simple habits sleep researchers often recommend. Here's how to set them up.
read hack →// EATProtein & creatine: myths vs. the research
Is there really a tight "anabolic window"? Is creatine just for bodybuilders? What the evidence generally says, and what's still debated.
read hack →// TRACKGrip strength & VO2 max: the longevity markers
Studies have linked both to long-term health outcomes. Why they matter beyond the gym, and practical ways to measure and improve them.
read hack →// GEARThe cheap home gym that beats a membership
A few well-chosen pieces can cover most strength training. A starter list, what to skip, and how to compare the cost to a gym over time.
read hack →Tools I actually use
Some links are affiliate links. I only list things I use—see the disclosure below.
One hack. Every week.
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