I help people build durable health and performance through evidence-based biology, psychology, and behaviour change Program link in bio ๐
London, England
Joined August 2016
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New research: hormones explain only 5-11% of age-related strength decline. The bigger lever is training. Postmenopausal women gained ~4% muscle volume in 15 weeks of resistance training in one trial;
Sauna gets called an "exercise mimetic." New data shows where that holds: hot-water immersion improved arm artery function, but not legs, and cycling still won clearly. Heat after lifting gave a small muscle growth edge, zero strength benefit. Complement, not substitute.
Harvard grew human brain organoids for 5+ years. Oddly, older cells given signals to "reset" to an earlier stage skipped those entirely, they remembered time already passed. Not a fitness study, but a good analogy: training history leaves a mark current inputs alone don't erase.
Brain organoids, cultured for over 5 years, have a memory from when they were "babies" in vitro.
Extraordinatry study @nature:
nature.com/articles/s41586-0โฆ
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Healthcare professionals
You do not diagnose OA from an XR
thanks, from everyone not stuck in 1950
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I disagree. Listening and good communication skills are the most important. Exercise "prescription" doesn't happen without them.
Exercise prescription: Physiotherapy's most important and least standardized skill
pubmed.ncbi.nlm.nih.gov/4256โฆ
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Coffee may be doing far more than delivering caffeine.
Recent research suggests even decaf can influence inflammation, mood, stress biology, and the gut microbiome.
For people carrying chronic invisible load, that's a useful reminder:
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Nope. Running actually helps preserve your joints.
If you donโt like to run donโt runโฆ but donโt say worthless nonsense like this.
A lot of physical decline may be less about ageing and more about reduced recovery capacity.
Muscle health is linked to inflammation, sleep, blood sugar regulation, stress load, hormonal shifts, and nervous system function.
The body ages as a system, not in isolated parts.
People carrying invisible load often get told they need โbetter sleep habitsโ when the deeper issue is accumulated under-recovery.
A body surviving on fragmented sleep, stress hormones, cognitive load, and constant responsibility will experience sleep differently.
"Pain does not always mean that you are injured. We want everyone to recognize that pain is a request for change." โ @thereadystate
A lot of health advice fails because โaverage biologyโ isnโt real.
Same risk factor.
Different biology.
Potentially different outcome.
One of the biggest problems in medicine:
Important differences get averaged away.
A treatment can look ineffective
when it was simply too generic.
Sex differences are not a side note.
They can be the mechanism.
The body is often more context-dependent than the headline suggests.
Strength often stays longer than people expect.
Speed doesnโt.
You can still lift well.
But the โsnapโ starts to fade.
Power is strength expressed quickly.
Thatโs the part most people donโt notice slipping.
Nothing breaks.
Things just get slightly slower.
After nearly 30 years in ortho/MSK, one pattern stands out.
Many joint problems in midlife arenโt sudden injuries.
Theyโre the moment declining capacity finally reveals itself.
For years the body compensates quietly.
The picture becomes the diagnosis.
But often the real issue is something else.
Loss of physiologic reserve.
Less muscle.
Less tendon resilience.
Less tolerance for load.
The MRI didnโt create the problem.
It revealed something that had likely been there for years.