Deep Dives
Training that protects brain and body.
Of all the modifiable factors, physical activity has some of the most consistent evidence for the APOE4 brain and heart. The mechanism, the dose, and how to actually start.
You need both. A practical guide to combining cardio and resistance training for brain, heart, and metabolic health, with sensible weekly targets and how to program them.
Two fitness ideas jumped from the lab to the podcast circuit. What zone 2 and VO₂max really mean, how to train them without gadgets, and why fitness behaves like a vital sign.
No time to train? The "all-or-nothing" view of exercise is outdated. Why short bursts of movement count, the research behind them, and how carriers can stack them through the day.
Muscle is brain and metabolic insurance, and you lose it faster after 50 unless you train. A practical, non-intimidating guide to starting resistance training as a carrier.
A 2024 meta-analysis found creatine gives a small but real memory boost, the biggest single trial found none, and APOE4 carriers run low on brain creatine. What that adds up to for a carrier.