Protocols & Deep Dives

This is a reading, not a dial. Long nights are more likely a sign of illness than something to cut — Yin et al. 2017 has not shown that assigning 7 hours changes death.

You can change this. Whether hitting a gram target itself lowers the risk of death is untested — no trial has randomized adults to a fibre-gram target and measured all-cause mortality.

This one has trial evidence — mostly in treated, higher-risk people. Brunström & Carlberg 2018 found treating an already-normal primary-prevention cuff below 140 left all-cause mortality neutral.

This one has trial evidence — in high-risk type 2 diabetes. ACCORD randomized to an intensive sub-6% target and all-cause death went up, HR 1.22.

You can change this. Whether Zone 2 specifically outperforms other moderate-intensity work is untested — no controlled trial has shown it superior for health outcomes.

You can change this. Whether this specific protocol lowers the risk of death is untested — no trial has tested it against an all-cause mortality endpoint.

You can change this. Whether this specific low-volume format beats continuous training is unsettled — the best head-to-head evidence found it improves VO2max versus doing nothing, not versus moderate continuous training.

You can change this. Whether hitting a daily target itself lowers the risk of death is untested — no trial has randomized adults to a step target and measured all-cause mortality.

This is a reading, not a dial. Resting pulse reflects an aerobic base built elsewhere — no trial in this set has shown that lowering it lowers all-cause mortality.

You can change this. Whether strength training lowers the risk of death is untested in trials, and the studies are observational.