Episode 4: Are peptides legal? What the new FDA regulations mean for you
January 27, 2026 · 9:41
FDA restricted compounding of many peptides, placing 17 off-limits for human use and prioritizing evidence-based care.
Athlete recovery
Articles on how to recover faster and perform better through smarter programming, sleep, nutrition, hydration, and targeted supplements. Learn evidence-based strategies to reduce soreness, prevent overtraining, and support hormones and longevity while training hard.
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The essentials for athlete recovery — then explore the latest posts below.
Building muscle after 40: The science of getting stronger when recovery slows down
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 10 min read
Men over 40 can still build muscle and strength, but anabolic resistance and slower tissue repair often extend recovery from heavy sessions to roughly 48–72 hours, meaning the hypertrophy stimulus has to be higher to meaningfully trigger muscle protein synthesis. Here’s how to adjust training volume and target 30–40 g of high‑quality protein (~3–4 g ...
Best supplements for inflammation in men: What works, what’s safe, and how to choose
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 21, 2026 · 12 min read
For most men, the best-supported supplement for reducing chronic, systemic inflammation is omega‑3 fish oil (EPA+DHA), which can shift eicosanoid signaling toward fewer pro‑inflammatory mediators and is typically studied at about 1–4 g/day taken with food. Here’s how to choose an evidence-based option (and dose) based on your main risk drivers and inflammation markers like ...
Athlete biomarker testing for longevity: The lab numbers that keep men performing longer
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 19, 2026 · 11 min read
For longevity-focused men who train, repeating key labs—especially HbA1c (a ~3‑month average of blood sugar) and ApoB (the number of atherogenic particles that can enter artery walls)—can reveal early metabolic drift and cardiovascular risk before performance drops or disease shows up. Pair those with iron, inflammation, and hormone/recovery markers to build a “healthspan dashboard” that ...
Weights or cardio first? The evidence-based order that gets men results faster
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 11 min read
For most men trying to build strength and muscle, do weights first and finish with cardio, because cardio-first increases fatigue and AMPK signaling (and can drain glycogen), which can reduce lifting volume and potentially blunt mTOR-driven hypertrophy. If endurance is your main goal or you’re splitting sessions across the week, the “best” order changes—here’s how ...
How long does it take to lose muscle? The science of detraining
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 11 min read
Measurable muscle atrophy typically doesn’t begin until about 2–3 weeks of complete inactivity, with the first 5–7 days off usually reflecting depleted glycogen and water rather than lost contractile tissue. The real risk window—and why immobilization (bed rest or a cast) changes the timeline—comes down to how quickly protein synthesis drops when mechanical tension disappears. ...