The evidence, written plainly.
Short pieces on the studies behind each rule in the plan, and on the claims the category makes that the evidence doesn't support. Every number carries a named source.
Wearable recovery scores: what “readiness” is actually made of
Your watch grades your morning with one number. The ingredients are public science. The recipe is not. Here is what the score is built from, and which parts have earned your trust.
Do fitness apps work? What the adherence trials found
Trials say apps get people moving — for a while. The honest numbers: an early bump, a steep drop-off, and the quiet features that outlast the novelty.
The minimum workout log: what's worth writing down
Four items per session — exercises, load times reps, one effort number, one note. Why that line is the working part, and why most of the rest is noise.
How accurate is your watch? Steps, heart rate, and sleep
The validation studies rank your watch's numbers: steps good, pulse decent, calories bad, sleep stages a rough sketch. Here is the honest league table.
Does tracking workouts actually change results?
Writing it down is one of the best-tested tricks in behavior science. The effect is real, modest, and dies the moment the log stops feeding a decision.
Resting heart rate: the free recovery metric you already wear
What normal looks like, what moves it overnight, and why a week of mornings beats any single reading.