Athletic longevity

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 ...

What muscles does cycling work? A physiologist’s guide to building power

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 18, 2026 · 10 min read

Cycling primarily works the quadriceps, gluteus maximus, and hamstrings, while the core and hip–lower back stabilizers brace the pelvis to transfer force through a closed-kinetic-chain pedal stroke. If you only push down on the pedals you can leave “half your potential power” unused and increase knee load—here’s how biomechanics and bike fit help you recruit ...

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. ...

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Building muscle after 40: The science of getting stronger when recovery slows down

Best supplements for inflammation in men: What works, what’s safe, and how to choose

Athlete biomarker testing for longevity: The lab numbers that keep men performing longer

What muscles does cycling work? A physiologist’s guide to building power

How long does it take to lose muscle? The science of detraining