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BiologicalX

Goal

Fitness

Strength, VO2 max, zone-2 endurance. Cardiorespiratory + muscular capacity as longevity markers.

Compounds

All compounds →
supplement

Creatine Monohydrate

aka creatine

Creatine monohydrate supplement guide: 3-5 g/day raises phosphocreatine stores, lifts anaerobic output 5-15%, supports lean mass and cognition under sleep loss.

Half-life
3hr
Typical dose
5000mg
fitness cognition recovery

Calculators

All tools →

Tool

VO2 Max Estimator

Cooper, Rockport, Uth-Sorensen protocols.

Tool

Macro Calculator

Mifflin-St Jeor TDEE + macro split.

Articles

All articles →
a bottle of creatine next to a spoon on a table
fitness

How to Take Creatine Monohydrate: Dose, Timing, Loading

How to take creatine monohydrate: 5 g/day continuous, no cycling, optional 20 g/day loading. Timing barely matters. With or without food.

7m read
Two women weightlifting in a modern gym with colorful plates, showcasing fitness training.
fitness

Minimum Effective Dose Weightlifting: Two 30-Minute Sessions a Week

Minimum effective dose weightlifting: two 30-minute sessions per week deliver most strength and hypertrophy gains of four-session programs. The protocol.

4m read
woman, personal trainer, fitness, exercise, workout, strength training, coach, dumbbells, weight bench, weight training, healthy, caucasian, personal trainer, personal trainer, personal trainer, personal trainer, fitness
fitness Pillar

Zone 2 and VO2 Max: The Two Fitness Markers That Predict Longevity

Zone 2 and VO2 max are the strongest fitness markers for longevity. How to train both, target heart rates, and weekly volume.

4m read

Other goals

Longevity Sleep Cognition Metabolism Recovery Hormones Nutrition Wearables Protocols Reviews Fat loss Muscle gain Stress Gut health