Fitness & sleep
How muscle recovers, how sleep works, and the heritable side of it: fiber type, tendons, chronotype, longevity.
The 72 hours after a workout: what your muscle does while you rest
Protein synthesis doubles by 24 hours and is back near baseline by 36. Soreness peaks a day later. Glycogen refills in a day. Hour by hour from the last rep to the next session, with the biopsy studies that measured it.
Your body clock keeps time even when you do not
Sleeping in on Saturday flies your internal clock a few time zones west and back again. What social jetlag is, why the wake time is the anchor, and how late coffee and a nightcap fit in.
The soreness two days later is not lactic acid
Lactate clears within about an hour. The ache peaks at 24 to 72 hours. The 1983 study that broke the link, what actually causes it, and why stretching first does not prevent it.
The genes your tendons are made of
COL5A1 and TNC variants shift how resilient connective tissue tends to be. What a meta-analysis actually shows about soft-tissue injuries, and what a runner should do with a strain lean.
Night owl or early bird: what your genes set, and what they don't
Chronotype is real, partly heritable, and studied in almost 700,000 people. Here is what the clock genes actually move, in minutes, not destiny.
Is there really a sprinter gene? What ACTN3 says about your muscles
Is there a sprinter gene? ACTN3 comes closest. What it does, what your CC, CT or TT result means, and how to find it in your raw DNA data.
FOXO3 and the genetics of living to 95
One maintenance gene keeps showing up in centenarian studies across continents. What the longevity variant actually buys you, in honest odds.
Curious what your DNA says?
Your browser reads your raw DNA file right on your device, so the file itself never leaves it. Out comes a personalized report you can read yourself or hand to your AI.
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