Exercise
Zone 2 cardio, VO2 max, resistance training for longevity, walking research, grip strength as a biomarker.
If you only read one
Exercise for depression: the trial evidence is strong
Exercise is NICE-recommended for mild and moderate depression with effect sizes comparable to first-line pharmacotherapy in trial data. What the dose looks like, which modalities work, and when exercise isn't enough.
Grade A · 4 min read · Last reviewed 2026-05-19
Exercise for depression: the trial evidence is strong
Evidence AExercise is NICE-recommended for mild and moderate depression with effect sizes comparable to first-line pharmacotherapy in trial data. What the dose looks like, which modalities work, and when exercise isn't enough.
4 min read · Last reviewed 2026-05-19
Grip strength as a biomarker: what the prospective data shows
Evidence BGrip strength is one of the simplest measurements that predicts all-cause mortality and disability in older adults. A practical look at why it's predictive, what's measurable at home, and the limits of the inference.
3 min read · Last reviewed 2026-05-18
Heart rate zones explained: what each zone trains
Evidence BThe five-zone model maps training intensity to physiological adaptation. What each zone targets, how to find your zones, and why zone 2 plus high intensity beats endless zone 3.
4 min read · Last reviewed 2026-05-19
HIIT overview: what it is, what it isn't, and why it works
Evidence AHigh-intensity interval training has accumulated substantial evidence for cardiorespiratory and metabolic benefits. What 'HIIT' actually means, the dose, the recovery cost, and where it fits alongside aerobic base.
4 min read · Last reviewed 2026-05-19
Mobility and stretching: what the evidence shows (and where it's overstated)
Evidence CMobility work is a large industry built on a thinner evidence base than people realise. What stretching, mobility drills, and yoga actually do — and what the research doesn't support.
4 min read · Last reviewed 2026-05-19
The Norwegian 4×4: the gold-standard interval protocol
Evidence AThe Norwegian 4×4 protocol is the most-studied high-intensity interval session for raising VO2 max. The specific protocol, the trial evidence behind it, and how to implement it safely.
4 min read · Last reviewed 2026-05-19
Resistance training for longevity: the underrated evidence
Evidence AStrength training has at least as much mortality and disability evidence behind it as cardio in older adults. What the literature reports, the dose that's been studied, and why it gets less marketing attention.
3 min read · Last reviewed 2026-05-18
VO2 max: why it's a mortality biomarker and how training raises it
Evidence AVO2 max is one of the strongest single predictors of all-cause mortality in the published epidemiology. What it measures, how training affects it, and what the dose-response actually looks like.
3 min read · Last reviewed 2026-05-18
10,000 steps: how a Japanese marketing slogan became a health target
Evidence BThe 10,000-step target was a 1960s pedometer marketing campaign, not a research-derived threshold. What recent step-count cohorts actually show about the mortality dose-response.
3 min read · Last reviewed 2026-05-18
Zone 2 cardio: what the mitochondrial-health research shows
Evidence AZone 2 is the moderate-intensity training that drives mitochondrial adaptation and aerobic base. A practical guide to what zone 2 means, how to find your range, and the dose the longevity-focused research supports.
3 min read · Last reviewed 2026-05-18
New to the site? Read how to use these pages first — we explain what the evidence grades A–D mean and how the protocols are reviewed.
Pages are written and reviewed by The Biohacking Bible editorial team. Spot an error? See our corrections policy.