The library
The reasoning, not the recommendations.
Everything here says where it came from and how confident you should be in it. Where the evidence is thin, the article says so — including when that undercuts something else on this site.
Evidence Room
What the research actually says, and how confident you should be in it.
Grip strength is a biomarker, not a party trick
Hand strength predicts a startling range of outcomes it has no business predicting. Here is why — and why our dead hang test is an imperfect stand-in for it.
3 min readRead →
What a sit-to-rise score actually predicts
A simple floor test tracked mortality across 2,002 adults. Here is what that finding supports, and the part almost every summary of it gets wrong.
3 min readRead →
Three levers for bone density after 50
Walking maintains bone. Heavy loading remodels it. And the single test that tells you where you actually stand is one most adults over 50 have never had.
4 min readRead →
Training & Movement
How the six patterns work, and how to do them properly.
The squat, and getting off the floor
The pattern behind low sofas, Indian toilets, and picking up a grandchild. How to check your range, what usually limits it, and how to train both ends of it.
4 min readRead →
The hinge, and a checklist for the deadlift
The pattern behind every suitcase, bucket and gas cylinder you will ever lift. Ten things to check before the bar leaves the floor.
4 min readRead →
How many reps, and how heavy
Four to six builds strength, eight to fifteen builds muscle — and the research showing five to thirty works does not mean reps stopped mattering.
3 min readRead →
Nutrition
Protein, calcium and supplements — the maths, for an Indian and often vegetarian plate.
Protein maths for an Indian vegetarian plate
Most vegetarian Indian adults eating a normal diet are well short of the protein their muscle needs after forty. Here is the arithmetic, without the powder.
4 min readRead →
Calcium tablets are not a bone strategy
The standard advice given to Indian adults over fifty is the least effective of the three things that actually build bone. Here is what the tablet can and cannot do.
3 min readRead →
Ghee, turmeric, and what the evidence actually supports
Two staples carrying an enormous amount of claim. A fair look at what each one does, what it does not, and why the honest answer is less exciting than either side wants.
3 min readRead →
Reading is not measuring.
Ten minutes of tests will tell you more about your own body than anything on this page.
About 10 minutes. No equipment beyond a wall. No sign-up to see your result.