# Guides

- [Prostate cancer screening 2026: what the new ACS PSA guidelines say for men](https://revns.com/blog/acs-prostate-psa-screening-guidelines-2026.md) (2026-11-12): ACS 2026: PSA every 2 years for average-risk men 50–69; yearly from 45 for many Black men and some with family history; high PSA is 3 ng/mL under 70; USPSTF still individualized.
- [What does a healthy poop look like? The Bristol stool scale and gut basics](https://revns.com/blog/healthy-poop-bristol-stool-scale-guide.md) (2026-11-12): On the Bristol scale, types 3–4 are the usual middle; 1–2 lean constipated, 6–7 lean loose. Fibre, fluid and movement help; warning signs need a doctor.
- [How much protein do you need a day? A simple guide for any diet](https://revns.com/blog/how-much-protein-per-day.md) (2026-11-12): Active adults: about 1.4–2.0 g protein per kg body weight a day, split over 3–4 meals. Gains in muscle level off around 1.6 g/kg.
- [How much sleep do you need? What the evidence says for adults who train](https://revns.com/blog/how-much-sleep-do-you-need.md) (2026-11-12): Adults: 7+ hours a night on a regular basis; 7–9 suits most. Short sleep raises injury and illness risk and makes training feel harder.
- [Menopause exercise: what to do for strength, sleep and bone health](https://revns.com/blog/menopause-exercise-strength-sleep-bone-health.md) (2026-11-12): What the evidence says about training in perimenopause and after menopause: strength work twice a week, impact for bone, sleep habits, protein, and the signs that need a clinician.
- [Strength training for beginners: a simple plan for the first eight weeks](https://revns.com/blog/strength-training-for-beginners.md) (2026-11-12): Beginners: 2–3 full-body sessions a week, 2–3 sets of 8–12 reps on basic movements, adding reps or load gradually. WHO advises strength work 2+ days a week.
- [What is a fitness MCP server? How AI assistants read and write your training data](https://revns.com/blog/what-is-a-fitness-mcp-server.md) (2026-11-12): A fitness MCP server exposes your training data as tools for AI assistants. Read-only servers show history; read-write ones let the assistant log and plan.
- [What is HRV? Heart rate variability explained for people who train](https://revns.com/blog/what-is-hrv-heart-rate-variability-explained.md) (2026-11-12): HRV is the variation in time between heartbeats. Read your own trend over weeks, not one morning, and use it with sleep and how you feel, never alone.
- [Zone 2 training explained: what it is, how to find it, how much to do](https://revns.com/blog/zone-2-training-explained.md) (2026-11-12): Zone 2: steady, conversational effort at roughly 60–70% of max heart rate. Most endurance training is easy; add one or two hard sessions a week.

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revns gives training guidance, not medical advice.