Guides
The fundamentals of training, sleep, food and recovery, written plainly and sourced. Plus how to use AI assistants with your own data.
Explainer · November 12, 2026 · 7 min
What does a healthy poop look like? The Bristol stool scale and gut basics
Types 3 and 4 on the Bristol stool scale are the usual middle. Here is what each type means, how often is normal, and when a change is worth checking.
Guide · November 12, 2026 · 7 min
How much protein do you need a day? A simple guide for any diet
Most active adults do well on 1.4 to 2.0 g of protein per kg a day. Here is how to work out your number and hit it with the foods you already eat.
Explainer · November 12, 2026 · 7 min
How much sleep do you need? What the evidence says for adults who train
Seven hours or more a night, regularly, is the adult consensus. Here is why sleep is part of training, and a simple plan to get more of it.
Guide · November 12, 2026 · 10 min
Menopause exercise: what to do for strength, sleep and bone health
Strength training twice a week, some impact work and steady sleep habits are the best-supported training moves around menopause. Here is how to do them, and when to get help.
Guide · November 12, 2026 · 7 min
Strength training for beginners: a simple plan for the first eight weeks
Two or three full-body sessions a week, a handful of basic movements, and small, steady increases. Here is a simple eight-week plan to start strength training.
Explainer · November 12, 2026 · 7 min
What is a fitness MCP server? How AI assistants read and write your training data
MCP is the standard way AI assistants plug into outside tools. A fitness MCP server turns your training log into tools an assistant can read, and with permission, write.
Explainer · November 12, 2026 · 8 min
What is HRV? Heart rate variability explained for people who train
HRV is the small variation between heartbeats. Here is what it reflects, how to read your own trend, and why one low morning is not a verdict.
Explainer · November 12, 2026 · 7 min
Zone 2 training explained: what it is, how to find it, how much to do
Zone 2 is the easy effort you can hold a conversation at. It builds the aerobic base most of your training rests on. Here is how to find it and use it.
Your first brief is one entry away
Pick an objective, tell it how you eat, log one thing.