Today's Fitness Pulse
Eternal launches AI‑driven weekly health podcasts after $13.25M seed round
Health‑and‑longevity startup Eternal closed a $13.25 million seed round and introduced AI‑generated five‑minute podcasts that deliver personalized health updates. The briefings pull data from wearables, blood work and DEXA scans to cover sleep, movement, strength, cardio and recovery for each user.
Mitigating the Damage: My Strategy for Intake on the CDT (TRAILS Series, Part 4)
The author outlines a detailed intake strategy for the 2026 Continental Divide Trail, emphasizing the need to sustain 5,000‑7,000 daily calories over five months. He explains how chronic calorie deficits trigger muscle catabolism, immune suppression, and injury risk. Because remote trail towns act as food deserts, he balances ultra‑light, high‑fat calories on the trail with periodic “re‑feeding” stops using mailed boxes of fresh protein and produce. Water sanitation is highlighted as an equally critical survival factor in arid sections.
Skip Fancy Cooldowns; Invest in Nutrition and Gym
If you’re a busy person who barely struggles to get your sessions in in the first place then an elaborate cooldown routine probably isn’t getting you your best bang for your buck And the money you are spending on the latest...
Match Exercise Load to Tissue Tolerance for Healing
Many people try exercises they find on the internet when dealing with foot pain. But the movement itself is rarely the real problem. The key is matching the load of the exercise to what the tissue can currently tolerate. Too much load can...
The Best High-Intensity Training Workouts for Cyclists
High‑intensity interval training (HIIT) is gaining traction among cyclists as a time‑efficient way to boost aerobic power, mitochondrial function, and race‑day performance. Recent studies show that two weekly HIIT sessions can raise VO₂ max and peak power by 2‑4 % in well‑trained...
Train Faster Eccentrics, Explosive Reps for Better Performance
SAVE THIS IF YOU ARE WANT TO BECOME A BETTER ATHLETE. Slow and controlled ain’t doing s**t for your athletic performance, unless you are a beginner in strength and conditioning OR injured. There are too many benefits to faster eccentrics and explosive...
Previous Injuries Predict New Ones—Finish Rehab Fully
The biggest predictor of injury is previous injury. Make sure you 100% take care of your injury before you stop doing rehab exercises
The Top 3 Reasons You’re Not Gaining Muscle
Lifters often stall because they switch programs too often, sacrifice range of motion for ego lifts, and mismanage training volume. Frequent program hopping prevents progressive overload and reliable tracking, while ego lifting reduces muscle activation by shortening movement patterns. Unsystematic...
Post‑Workout Sauna Supercharges Endurance and Strength Gains
Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of...
Slight Effort Rise Shifts Fuel, Boosts Appetite
Energy and Exercise I've been writing about this a lot since the start of the year. Here's a snapshot from Bek's recent bike test from Elias' lab in Helsinki Don't get wrapped up in the exact numbers - it's the concept I...
Beyond the Barbell Row: 5 Game-Changing Lessons From the Pendlay Row
The article positions the Pendlay Row as a primary strength movement rather than a mere accessory, arguing it bridges the gap between back size and deadlift performance. It outlines biomechanical tweaks such as elevated bar setups for long‑torso lifters and...
Adjust V‑Squat Machine to Target Specific Muscle Groups
You can modify technique off the V-squat machine to work more glutes, more quads, more adductors, or more hammies.
Hip Extension Drives Knee Lift; Stop Forcing Knees
Lift your knees is a poor running form cue. Knee lift is mostly passive. It’s a result of a quality push into the ground. During hip extension it’s as if you are stretching the sling shot. Trying to actively lift your knees...
Feedback on Split+exercises
The thread debates whether an 18‑year‑old male weighing 179 lb with 14‑16 % body fat should cut weight or focus on muscle growth. Contributors argue that at his training age and body‑fat level, a lean‑out would sacrifice potential hypertrophy. They recommend staying...
Estradiol Decline Weakens Workout Adaptation
Estradiol is not just a reproductive hormone. It is an anabolic signal. It drives muscle protein synthesis. It activates satellite cells after training. It controls how your body responds to the stress of a hard workout. When it declines, the same...
Build Foundations, Flow Naturally, Progress Logically, Stay Consistent, Personalize Training
The 5 Rules of Training: 1. The boring stuff is your foundation 2. Let it Come, Don’t Force it. 3. Take the Next Logical Step 4. You lose what you don’t train 5. Train the individual, not the system.
Sarcopenia Cure 2026
The athlete completed a 2‑week macro focusing on low‑bar squats at 280 lb for 5×5 sets, maintaining an RPE of 6.5‑7.5. A lingering IT‑band issue prompted a more cautious approach, eliminating plus reps and extending rest periods. Romanian deadlifts progressed to...
Add Salt to Pre‑Workout for Bigger Pumps
Stop fearing salt 🧂 If you add salt to your pre-workout, you will have more endurance in the gym, better pumps, and lift heavier weights 🔥 Use code TRIZZLEMAN for discount on supps: @legion
Daily Ketone Supplements Boost Brain Power, Lower Glucose
Daily exogenous ketone consumption enhances cognitive function 🧠📈 This new study investigated the effects of 90 g/day (3 x 30g) ketone monoester supplementation in recreational runners Analysed outcomes included… 🏃 Running performance 🧠 Cognitive function 🔥 Metabolism 🩻 Body composition 🩸 Hemodynamics 🎭 Mood Results 📊 Ingesting ketones led to...
Sarcopenia Cure 2026
Strength athlete DaCharmingAlbino logged a macro‑cycle day focusing on low‑bar squats at 280 lb for 5 × 5, holding RPE 6.5‑7.5 while managing a minor IT‑band twinge. Romanian deadlifts progressed from 255 lb to 275 lb across three 10‑rep sets, maintaining moderate effort levels. Accessory...
Should You Exercise When You Have Cancer?
Exercise is generally safe for most cancer patients and can be a powerful adjunct to treatment. Medical oncologists emphasize that even modest activity—walking, yoga, or light strength work—helps lower inflammation, fatigue, and improves sleep and mood. The American Cancer Society...
The Top 9 Indoor Cycling Platforms of 2026
The indoor cycling market now offers a spectrum of platforms ranging from free, competition‑driven apps like MyWhoosh to premium, AI‑powered training solutions such as TrainerRoad. Established leaders such as Zwift retain massive user bases with immersive virtual worlds, while newcomers...
Either Hypertrophy Happens or It Doesn't—No Middle Ground
An exercise either causes hypertrophy or it doesn’t. Some exercises might be better suited at causing distal versus proximal hypertrophy but I digress. All exercises listed here are great. I’ve seen this topic being discussed since the 90’s and it’s...
Recovery, Not Stress, Drives Fitness Gains
This is common sense. You don't get healthier/fitter from the exercise stressor. You get healthier/fitter from the supercompensation effect of the body during *recovery*. No recovery. No fitness. You need both.
4 Ways To Soothe Your Sore Muscles
Delayed‑onset muscle soreness (DOMS) is a normal response to new or intensified workouts, appearing within hours and peaking 12‑36 hours later. The article outlines four evidence‑based strategies to lessen the discomfort: staying properly hydrated, performing dynamic warm‑ups, incorporating post‑exercise stretching and...
Four Ways Glucose Monitoring Boosts Athletic Performance
In our blog we discuss four potential applications: https://t.co/i88WCldGot • Preventing hypoglycaemia during exercise • Improving pre competition fuelling strategies • Learning how different foods influence glucose levels • Understanding glucose regulation during sleep and stress
Last Call: Register for Sodium in Sport Webinar
Last chance to sign up to: Sodium in Sport with Dr Alan McCubbin: https://t.co/Am4HBjG3XS https://t.co/12PQM8tkko
Scientists Found a Surprising Way to Make Exercise Work Better
Researchers at Virginia Tech discovered that a high‑fat ketogenic diet rapidly normalizes blood glucose in diabetic mice and enhances their response to aerobic exercise. Within a week, the mice’s hyperglycemia resolved, and prolonged feeding remodeled muscle fibers toward a more...
Women in STEM Coach Husbands to Get Jacked
My husband, who originally helped ME find my way around the weight room 15 years ago, told me he wants to get as jacked as me & asked for help writing him a lifting program and that’s on women in...
RDL Down: Neutral Spine, Up: Thrust Engages Glutes
If you think “RDL” on the way down, you’ll keep the spine and neutral and get more passive stretching of the hip extensors. If you think “Thrust” on the way up, you’ll posteriorly tilt the pelvis and avoid hyper, extending...
Could Your Smartwatch Be Hurting Your Recovery?
Recent commentary highlights that constant smartwatch notifications may undermine athletes' recovery by adding mental strain. A 2023 field experiment showed disabling notifications reduced strain and improved performance. While the study did not focus on athletes or wearables, the mechanism suggests...
8 Best Weightlifting Shoes for Finally Hitting Depth
Weightlifting shoes with elevated heels boost ankle mobility, allowing deeper squats and better quad recruitment. GQ’s Austin Day recommends the TYR L‑2 Lifters as the overall best, while Nike Romaleos 4 tops Olympic lifting and Adidas Powerlift 5 serves beginners. The guide...
‘Women’s Health’ Beginner Workout Plan: 4-Week Strength Training And Cardio Program, From A Trainer
Women’s Health has released a free 4‑week beginner workout plan that blends full‑body strength training with optional cardio, active‑recovery, and rest days. The program, created by NASM‑certified trainers Kristen McParland and Claudette Sariya, requires minimal equipment—dumbbells, a kettlebell or slam...
Tailored Plan Cuts 5K Time by 90 Seconds
Nearly 90 secs off his 5k… in just a few weeks Ross was already training when he came to me. He also owns a busy cafe in Dublin so didn’t have endless hours to train So we designed a plan that hit the mark...
Debunking Electrolyte, Gel, and Dehydration Myths
Do electrolytes make you cramp? Do you need gels during a half-marathon? How much dehydration impairs performance? I tackle fueling and hydration myths and reality on my new YouTube Video. Link below:
How This “Purist” Learned to Love the Treadmill
Runner’s World’s latest podcast episode features associate editor Matt Rudisill discussing his decade‑long aversion to treadmill running and the breakthrough that came when he finally embraced the machine. By using the treadmill during inclement weather, Rudisill regained the consistency missing...
Running Injuries Require Whole‑muscle Coordination, Not Single Fixes
Most injured runners look for one thing to fix- “I just need to strengthen my calves” or “I just need to strengthen my glute med” but reality is it’s never just one muscle that’s going to fix the pain. Muscles...
Upper Pull Strength: Foundation for Grappling Success
I’ve worked with hundreds of grapplers and something we never slacked on was upper pulling strength. I emphasise a general to specific preparation model starts with building a broad foundation of strength, endurance, and movement patterns. It then progresses toward...
Don't Die: Do Stepups
Stepups are a single‑leg, low‑impact exercise that directly improves functional mobility and daily‑living tasks. Research from the Czech Republic and epidemiological studies show that superior stair‑climbing ability correlates with lower all‑cause mortality and fewer catastrophic falls in older adults. The...
Heart Rate Data Boosts Race-Day Performance Insights
I’ve had a few ask why this matters. It depends. If you’re a new runner just trying to get in shape, this doesn’t really matter. For those who are training for a race and trying not to blow up on...
Build Run/Walk Speed With These 3 Treadmill-Based Workouts
The article pairs Jeff Galloway’s run/walk method with treadmill training to accelerate speed gains. It outlines three treadmill‑based workouts—the Hill Climber, Interval Sandwich, and Sprint Ladder—each targeting different energy systems. Coach Michelle Baxter stresses a solid aerobic base before attempting...
Mastering the Bench Press: A Breakdown of Four Essential Cues
The article outlines four biomechanically‑driven cues to improve bench press performance: squeezing the pinkies, driving elbows out, pushing the floor away, and pulling the chest up. Each cue targets a specific phase of the lift, from grip stability to leg...
5 Front Rack Mobility Exercises to Improve Front Squats, Olympic Lifts, and Upper-Body Strength
Front rack mobility is essential for front squats, Olympic lifts, and overhead presses. The article outlines five joint‑specific deficits—thoracic extension, wrist extension, lat/triceps length, scapular rotation, and upper‑back strength—that hinder a stable rack. It provides five targeted drills, from bench...
Disrupting Complacency
Matt Fitzgerald’s latest Endurance Mastery session tackles the danger of "good enough" training, urging athletes to continuously tinker with their methodology. The post promotes a paid call where Fitzgerald shares practical tactics to break complacency and sustain year‑over‑year improvement. By...
Supramaximal Isometric RDL Boosts Posterior Chain Strength
𝐒𝐮𝐩𝐫𝐚𝐦𝐚𝐱𝐢𝐦𝐚𝐥 𝐈𝐬𝐨𝐦𝐞𝐭𝐫𝐢𝐜 𝐑𝐃𝐋 A supramaximal Romanian Deadlift (RDL) held at the knee is an advanced strength training variation that uses loads exceeding your one-rep maximum (1RM), typically 105-125% or more, to target the posterior chain, primarily the hamstrings, glutes, erectors, and...
Contralateral vs Non‑local Fatigue Distinguishes CNS Mechanisms
CNS fatigue occurs during exercise due to supraspinal and spinal mechanisms. Supraspinal is likely global in nature, while spinal is not. Differences between contralateral muscle fatigue and entirely non-local muscle fatigue may help separate the two fatigue mechanisms. https://t.co/Ytl8WnBxFU
(Un)official 2026 T-Ransformation Challenge
Community members on T‑Nation discuss optimal arm and shoulder day programming, emphasizing lighter loads, higher reps, and shorter rest intervals to protect elbows. They recommend using EZ bars, dumbbells, or cable implements instead of straight bars for greater joint freedom....
Make Your Workouts Feel Like Cozy Slippers
Remember these? Your training routine should feel like a cozy pair of slippers. If it feels like this instead, you're heading for trouble. https://t.co/EBtKidZqog
Fast Cue Boosts Force; Height Cue Lengthens Time
What you say matters; counter movement jump cueing. “jump as high as possible” (CMJ-H), “jump as fast as possible” (CMJ-F), and “jump to the best of your ability” (CMJ-N) The CMJ-F condition elicits an increase in force production, whereas CMJ-H and...
Sodium: Key to Hydration and Performance – Register Now
Sodium leads the way in controlling osmolality. That is why it sits at the centre of hydration and performance. LAST CHANCE to register: https://t.co/6IKMRNDI7X https://t.co/Khn3sEOM19
More Capillaries Don’t Boost Muscle Growth, Study Finds
One popular idea among fitness influencers is that training blocks of light loads could increase capillary content and then permit greater muscle growth in subsequent blocks. This study shows that increasing capillarization does not facilitate hypertrophy. https://t.co/SyMoaYcHWE