Topics
Training and movement
How to build muscle, get stronger, improve fitness and move well for life.
Thirty training guides written from the teaching of sports scientists, physiotherapists and strength coaches, from your first gym session to training in later life.
What the minds agree on
Where the experts we follow point the same way.
The experts agree
Gentle movement
Engage in gentle movement to support mitochondrial, lymphatic, and nervous system health without overexertion.
The experts agree
Heavy lifting
Heavy lifting is strongly supported for strength, metabolic health, and resilience.
The experts agree
Movement breaks
Short movement breaks throughout the day support metabolic and cardiovascular health.
The experts agree
Myofascial release
Myofascial release is warmly supported for easing pain and helping recovery.
The experts agree
Physical therapy
Physical therapy helps optimise movement and supports recovery from pain or injury.
The experts agree
Regular exercise
Regular exercise is a cornerstone for mood and metabolic health.
The experts agree
Sweating
Sweating through movement or heat supports natural detoxification and can help with overall vitality.
The experts agree
Zone 2 cardio
Zone 2 cardio is foundational for heart, energy, and mitochondrial health.
The experts agree
Physical activity
Regular physical activity, even in small amounts, supports longevity and well-being.
The experts agree
Resistance training
Resistance training is a cornerstone for long-term strength, health, and resilience.
The experts agree
Weight lifting
Weight lifting is strongly supported for healthy ageing, muscle, and metabolic resilience.
The experts agree
Walking
Walking is a simple, effective way to support brain, metabolic, and overall health.
The experts agree
Strength training
Strength training is a proven way to maintain muscle and support healthy ageing.
The experts agree
Aerobic exercise
Aerobic exercise supports brain health and emotional resilience.
The experts agree
Post-meal walk
A short walk after meals helps regulate blood sugar and supports digestion.
The experts agree
Wearable device
Wearable devices can offer useful feedback and help track progress for many people.
The experts agree
Weight training
Weight training supports mitochondrial health, muscle, and cardiovascular function.
The experts agree
Cold exposure
Cold exposure can boost mitochondrial health and metabolism, but moderation and adaptation are key.
Also recommended
Most of them recommend these, some with conditions worth reading.
Most recommend it
Functional training
Engage in functional training to improve stability, energy, and nervous system safety for daily life demands.
Most recommend it
Raising VO2 max
Train consistently to improve VO2 max, supporting cardiovascular health, energy production, and longevity.
Most recommend it
Recovery management
Manage recovery by adjusting training load based on recovery status to optimise performance and avoid burnout.
Most recommend it
Running
Run regularly if you enjoy it, as it lowers cancer risk and supports mental and physical health, but consider heart and thyroid context.
Most recommend it
Shockwave therapy
Consider acoustic shock wave therapy to reduce pain and stiffness in conditions like plantar fasciitis.
Most recommend it
Sprint interval training
Incorporate sprint interval training once weekly to efficiently reduce body fat, build speed, and enhance cardiovascular efficiency.
Most recommend it
Strength training for women
Engage in strength training with organic loads to build functional muscle, support connective tissue, and improve stability and flexibility.
Most recommend it
High intensity training
Incorporate high-intensity training like Tabata twice weekly to improve fitness, immunity, and longevity.
Most recommend it
High intensity interval training
High intensity interval training is a well-supported method for boosting fitness, with proper recovery.
Most recommend it
Moderate exercise
The panel is split on moderate exercise; it can help some with weight and inflammation, but results vary.
Most recommend it
Cardio exercise
Moderate cardio supports overall health, but balance with resistance training for best hormonal support.
Where they are split
Credible minds land on different sides. You see both.
The experts are split
Training volume
The panel is split on optimal training volume for muscle and health.
The experts are split
Ice bath
The panel is split; ice baths help recovery but may blunt muscle growth if overused.
The experts are split
High intensity exercise
The panel is split; high intensity exercise boosts health but can backfire without recovery.
Go further
Training guides
- Building muscleProgramming
- Getting strongerProgramming
- Weekly structure and splitsProgramming
- Choosing exercisesProgramming
- Cardio and conditioningProgramming
- Speed and powerProgramming
Tools and tests
- Standing heart-rate testA guided, timed standing test with a safety screen first and a result sheet for your clinician.
- Body fat percentageA blood marker worth knowing
- BmiA blood marker worth knowing
- VO2 maxA blood marker worth knowing
- Waist circumferenceA blood marker worth knowing
- Protein intake per mealA blood marker worth knowing
Books the minds teach from
- Nutrition and Physical DegenerationWeston A. Price
- The China StudyT. Colin Campbell
- The Fourth Phase of WaterGerald H. Pollack
- The Body ElectricRobert O. Becker
- Brain EnergyChristopher M. Palmer
- End of CravingMark Schatzker
