Cardiovascular Health

Each 1-MET improvement in VO2 max reduces all-cause mortality by 11-17%, while optimal sleep and the Mediterranean diet create synergistic effects that can prevent over 80% of cardiovascular events.

Deep dive into the strongest predictor of longevity through polarized training (80% easy, 20% brutally hard), optimal interval protocols like the 4x4 method, performance nutrition, and strategic supplementation.

HRV offers a window into autonomic nervous system function and training readiness. Learn which metrics actually matter (RMSSD vs SDNN), how to measure reliably, when a 15% drop signals overtraining, and which interventions show the largest effect sizes.

Why high-dose omega-3 reduces heart attacks by 25% but increases atrial fibrillation risk by 50%, how CoQ10 cut heart failure mortality by 49%, and why vitamin D and niacin failed despite decades of hype.

The saturated fat paradox reconciled: replacement nutrients matter more than restriction. Ultra-processed foods drive 500 extra calories daily regardless of matched macros. Microplastics found in arterial plaques linked to 4.5x higher cardiovascular events. Added sugar dose-response and practical dietary frameworks.

Sauna 4-7x weekly: 63% reduced sudden cardiac death, 50% lower cardiovascular mortality. Social connection: 50% survival increase, exceeding physical activity effects. Slow breathing at 6 breaths/minute reduces blood pressure. Nature exposure, meditation, and purpose in life—where evidence is strong vs. overhyped.