Workouts

Strength, cardio, zone-2 and mobility sessions with duration, difficulty and the evidence for why they work. Built for healthspan, not for a personal record.

What “evidence-graded” means here

HighMeta-analyses or repeated trials

ModerateConsistent trials, small samples

LowMechanistic or observational only

Biohacks 38 protocols Meals 60 protocols Workouts 37 protocols Mental 33 protocols Lab guides 40 protocols Videos with transcripts

Biohacks38 Meals60 Workouts37 Mental33 Lab guides40

Yoga Sun Salutation — 15-Minute Daily Mobility Flow

Five rounds of Surya Namaskar A at conversational pace — 15 minutes of breath-paced spinal mobility and gentle strength. Low intensity, daily anchor.

2 min read May 26