Health & Fitness Tools

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Cardio

Queens College Step Test

3-minute step test to estimate VO2 max without running.

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Biomarkers

Pre-Diabetes Exercise Plan

Exercise prescription for insulin resistance and pre-diabetes.

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Biomarkers

Cholesterol Lowering Plan

Diet, exercise, and supplement strategies to lower ApoB.

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Biomarkers

Blood Pressure Action Plan

Non-pharmacological strategies to reduce blood pressure.

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Psychology

Mental Performance Stack

Evidence-based cognitive enhancement through exercise and lifestyle.

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Psychology

Sleep Anxiety Protocol

CBT-I techniques for racing thoughts and sleep-onset anxiety.

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Psychology

Performance Anxiety Guide

Managing competition nerves and performance anxiety.

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Recovery

General Rehab Framework

Universal 4-phase rehabilitation framework for any injury.

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Recovery

Post-Surgery Exercise Guide

General return-to-exercise guidelines after common surgeries.

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Recovery

Chronic Pain Exercise Plan

Graded exercise therapy for persistent pain management.

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Recovery

Fibromyalgia Exercise Guide

Exercise prescription for fibromyalgia symptom management.

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Recovery

Post-Viral Fatigue Exercise

Graded return to exercise after viral illness or long COVID.

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Supplements

Creatine Complete Guide

Everything about creatine: loading, timing, forms, and myths.

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Supplements

Caffeine Complete Guide

Caffeine for performance: dosing, timing, cycling, and genetics.

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Supplements

Ashwagandha Complete Guide

KSM-66 vs Sensoril: dosing, timing, and expected effects.

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Supplements

Omega-3 Complete Guide

EPA vs DHA, dosing, forms, quality markers, and timing.

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Supplements

Multivitamin Buying Guide

What to look for in a multivitamin: forms, doses, and red flags.

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Supplements

Pre-Workout Buying Guide

Evaluate any pre-workout: effective doses vs proprietary filler.

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Supplements

Supplement Budget Optimizer

Maximum impact supplement stack at different budget levels.

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Biomarkers

DIY Lab Testing Guide

How to order your own blood tests without a doctor visit.

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Biomarkers

Resting HR Tracking Guide

How to accurately measure and track resting heart rate over time.

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Biomarkers

HRV Complete Guide

Understanding heart rate variability: measurement, interpretation, and optimization.

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Body

Body Comp Methods Compared

DEXA vs BIA vs calipers vs Navy: accuracy, cost, and best use.

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Training

Strength Program Comparison

Compare Starting Strength, StrongLifts, GZCLP, nSuns, and 5/3/1.