Fitness.
Evidence-led reading on fitness from the HL Benefits desk. Long reads, careful guides, and the boring-but-true positions the research keeps settling on.
GLP-1 Exercise Programming: The Optimal Workout Plan While on Ozempic or Mounjaro
A three-phase exercise program built for GLP-1 medication users, from first walks through full resistance training, with protein timing and nausea management strategies.
Photograph · HL BenefitsThe latest, in long form.
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Recovery Peptides: How TB-500 Cut Tennis Elbow Healing Time in Half
A trainer on Substack said TB-500 cut his tennis elbow healing time in half. Here is what the evidence actually shows: animal data, equine studies, zero human RCTs, FDA Category 2, and WADA S2.
The Pre-Workout Peptide Trend No One in the Supplement Industry Saw Coming
FitnessPeptides for Endurance Athletes: What Marathoners Are Quietly Adding to Their Stack
FitnessMK-677 (Ibutamoren): The Oral Growth Hormone Promise — Real or Hyped?
IGF-1 LR3: The Most Powerful Muscle Peptide — and Why It's Also the Riskiest
Hexarelin vs. Ipamorelin: Which Growth-Hormone Peptide Wins for Lean Muscle?
Hexarelin hits harder; Ipamorelin holds steadier. The lean-mass evidence in healthy adults is thinner than either side admits.
The 7 Muscle-Building Peptides Bodybuilders Use (and 3 They Quietly Avoid)
A safety-first guide to seven muscle-building peptides bodybuilders discuss, the evidence behind them, and three high-risk compounds to avoid.
We started this section because the conversation about fitness had become unbearable — too loud, too certain, too often selling something. The boring middle — what the evidence actually supports, repeated across decades, written without a brand to defend — is not a position you can monetize, but it is the position the research keeps quietly settling on.
Companion sections.
All sections →Health
A companion section to fitness, with its own evidence-led reading list.
Food & Nutrition
A companion section to fitness, with its own evidence-led reading list.
Weight Loss
A companion section to fitness, with its own evidence-led reading list.
Definitive guides.
All guides →
Weighted Vest Walking and Hiking: Calorie Burn, Bone Density, and Beginner Guide
Research shows weighted vest walking burns more calories proportional to load and may help maintain bone density -- but only during structured exercise, not passive wear.
Walking Pad and Under-Desk Treadmills: Are They Worth It for Health?
A meta-analysis of 351 participants found treadmill desks burn 105 extra calories per hour. But Consumer Reports only recommended 1 of 9 models tested.
A claim about fitness is not a study. A study is not a meta-analysis. A meta-analysis is not a guideline. The article doesn't fit on a label.
On our desk this week.
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Recovery as Training: Why Rest Days, Sleep, and Mobility Are the 2026 Fitness Priority
Research shows one night of poor sleep cuts muscle protein synthesis by 18%. Recovery is no longer optional -- it is the training itself.
Pneumatic Compression Boots (Normatec): Do Recovery Boots Actually Speed Healing?
A meta-analysis of 17 RCTs shows compression boots reduce perceived soreness but don't improve muscle function. Here's what the research says and which models are worth buying.
Quick reads.
All 36 →12-3-30 Workout: Incline Walking for Weight Loss and Cardiovascular Health
Two studies confirm the 12-3-30 workout burns 220 calories per session and draws 41% of…
Zone 0 Training: The Anti-Burnout Workout Philosophy of 2026
Zone 0 training uses sub-50% heart rate movement for parasympathetic recovery. The…
Rucking for Beginners: How Weighted Walking Builds Strength and Burns 3x the Calories
Military-inspired weighted walking burns 120-158 calories per mile, comparable to…
Japanese Walking (Interval Walking Training): The 30-Minute Workout Backed by Shinshu University
Japanese interval walking alternates 3-min fast and slow intervals for 30 minutes.…
VO2 Max: What It Measures, Why It Predicts Longevity, and How to Improve It
How VO2 max predicts lifespan better than almost any other health metric, and the…
Citrulline Malate: Workout Performance, Dosage, and Recovery
Research-backed guide to citrulline malate for exercise performance, optimal dosing, and…
Cordyceps Mushroom for Energy, Stamina, and Athletic Performance
What does the research actually say about cordyceps mushroom for energy and athletic…
Walking 10,000 Steps — Myth or Science? How Much You Really Need
Research shows the biggest health benefits from walking come well before 10,000 steps.…
From the archive.
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Resistance Training for Women Over 40: Bone Density, Metabolism, and Hormones
Contrast Therapy: Sauna Plus Cold Plunge for Recovery
Desk-Job Back Pain: Posture Fixes and Exercises That Actually Work
Kegel Exercises for Men: What the Research Actually Shows
Fitness and Pain Management: What Clinical Research Actually Shows
What clinical science says about calf strength, thigh circumference, sciatica relief through nerve flossing, and the real cause of desk-job pain.
Zone 2 Cardio for Fat Burning and Longevity
Zone 2 cardio at 60-70% max heart rate is the sweet spot for fat burning and longevity, backed by research on mitochondrial health and mortality risk.
7 Best Supplements for Faster Muscle Growth
Pilates Principles, Apparatuses and Benefits | 2016 Guide to Pilates
Running: 2016 Health Benefits and Side Effects of Jogging
