The 0.5 Rule I Use
A tape measure in a hotel bathroom can’t diagnose visceral fat—but it can flag risk. Here’s how to use the 0.5 rule wisely, plus a travel-proof stack that actually moves the
Mitochondria Don’t Need a Reboot — They Need Better Inputs
Most “stuck metabolism” content is a mash-up of real biology and wishful storytelling. This post separates signal from noise: why plateaus happen, what metabolic flexibility ac
The 10-Minute Economy Stack
Business travel steals mechanics before it steals fitness. If your “easy run” feels weirdly expensive—tight hips, sleepy ankles, clunky rhythm—don’t add more miles. Chang
The Week I Stopped Guessing: My VO₂ Baseline, My Zones, and a Very Nervous Fitbit
A busy week… and a smarter kind of progress This week felt overwhelming—because it was. A lot of in-house work during the day, then evenings (Wednesday through Saturday) spent
Six-Pack Challenge — Recomposition Under Constraint (Work in Progress)
This Six-Pack Challenge is still running. The goal hasn’t been abandoned, but the timeline has been recalibrated. Over the last months, abdominal fat has fluctuated up and down u
Week 02 (2026-W02): Back to Chemnitz
Rebuilding Rhythm After Travel Coming home after a big trip sounds like it should feel like relief. Sometimes it does. Sometimes it feels like your body arrives three days after yo
I Got Faster After 40. The Science Says That’s Possible—But Not Because Aging Reversed.
My first marathon at 30 was 3:59. At 40 it was 3:33. My best was 3:31 at 44. That looks like I “beat aging.” I didn’t. A rare 47-year study tracking the same people from age
Inside the Data: What Intermittent Fasting Changed Before it Changed My Weight
Before fasting changed my body composition, it changed my numbers. I first noticed it in my resting heart rate and sleep data. Recovery scores improved before the mirror did. Energ
2025-W38 — The Fasted Half Marathon That Almost Hit 1:30
I raced the Colmar Half Marathon fasted, missed 1:30 by minutes, and learned more than a PR could teach—then discovered the oddest milestone: my suit suddenly didn’t fit anymor
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