Movement & bone
Strength, bone density, soreness, and the smallest useful dose of movement during a crowded week.
Current evidence
Who should have a DXA scan, what insufficient evidence for men means, which exercise supports bone and fracture prevention, and why supervised trial protocols are not universal prescriptions.
The smallest set of health habits that can survive a demanding week. What evidence supports for training, brain health and sauna without inventing a perfect dose.
Massage, soreness, inflammation, performance and lymph flow. Where massage helps, how long it needs, and which claims lack evidence.
Adult neurogenesis, the 700-neuron estimate and the 2026 Nature paper. What researchers measured and what those results mean for memory and ageing.
Source editions
Cardio does nothing for your bones. Why bone loss starts in your 30s, the scan you have never had, and the heavy lifting that reverses it.
A doctor's filter for health overload: three questions, four habits, no more. How to cut the noise and keep only what survives a chaotic week.
Massage does not flush lactic acid or lower cortisol. What it actually does for muscle, fascia, and your nervous system, and why desk workers need it.
Your adult brain grows 700 new neurons a day. A 100-year argument just ended, and the four habits that decide the brain you will have at 75.