Fit For Science

In this episode of Fit For Science, Rob and Stephan explore the complex relationship between various exercise types, intensity levels, and mortality, while also recounting Rob's intense DIY smartwatch-testing marathon.

📝Summary

In this episode, Rob and Stephan dive into the nuanced impacts of physical activity on mortality and disease risk, emphasizing that while exercise is universally beneficial, its effects vary by type, intensity, and duration. The hosts unpack a 30-year cohort study involving over 111,000 participants, highlighting that 20 MET hours per week and a variety of activities optimally reduce mortality risk, with walking being highly effective. They critically examine recent wearable-based studies claiming that a few minutes of vigorous intermittent lifestyle physical activity (VILPA) can drastically substitute for longer low-intensity sessions, pointing out the limitations of substitution modeling. Furthermore, the discussion touches on "masters athletes," exploring how extreme, long-term exercise volumes can lead to unique cardiovascular adaptations and potential risks like atrial fibrillation or bradyarrhythmias, underscoring the need for specialized cardiological care. Finally, Rob shares his experience running a solo marathon fueled by a stationary bike feed station to test the GPS accuracy of eight different smartwatches simultaneously.

⏳Chapters

00:00:00 The DIY Marathon: Rob recounts his solo marathon to test eight smartwatches

00:13:48 Exercise and Mortality: A 30-year study on MET hours, activity types, and death risk

00:23:38 Walking vs. Swimming: Different mortality correlations between specific sports

00:28:46 The Power of Variety: How mixing exercise types significantly lowers mortality risk

00:32:49 VILPA and Vigorous Exercise: Analyzing studies on high intensity exercise

00:38:17 Critiquing claims that one minute of vigorous activity equals 54 minutes of low intensity activity

00:44:49 Masters Athletes: Defining high-performing athletes over 35 and their cardiovascular health

00:51:56 The Athlete's Heart: Exploring cardiovascular specific risks in endurance athletes

01:00:49 Final takeaways on balancing exercise intensity and seeking appropriate medical advice

📚Resources

Physical activity types, variety, and mortality: results from two prospective cohort studies

Mix of different types of physical activity may be best for longer life

Metabolic equivalent of task (MET)

Association of wearable device-measured vigorous intermittent lifestyle physical activity (VILPA) with mortality

Wearable device-based health equivalence of different physical activity intensities against mortality, cardiometabolic disease, and cancer

Why Vigorous Exercise Is 4–10x More Effective Than Moderate (New Evidence)

The Best Type of Exercise for Longevity

1 Minute of Vigorous Activity Same as 53 Minutes of Light Intensity?

Masters Athletes With Abnormal Cardiovascular Findings

The Recreational Athlete's Heart

Bradycardia

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

In this episode, Rob and Stephan explore the intersection of lifespan research, the exposome, and daily health tracking, tackling everything from aging fish and AI stool analysis to passive exercise tracking and body composition scales.

📝Summary

In episode 15 of Fit For Science, Rob and Stephan explore the intersection of lifespan research, the exposome, and daily health tracking, tackling everything from fish behavior to body composition. The hosts, both biological data scientists, dive into a recent Stanford study published in Science that tracked the lifetime behavior of short-lived fish to uncover insights into aging, connecting these methods to human wearable technology and exposome tracking. They transition into discussing the potential benefits and practical hurdles of tracking daily bowel movements using AI and the Bristol stool chart compared to infrequent microbiome testing. The conversation also highlights wishlist features for wearables, specifically the ability to quantify passive exercises like saunas and cold plunges. A personal anecdote about a sudden burst of energy and reduced sleep need following the consumption of freeze-dried blueberries sparks a debate on whether this was due to antioxidants reducing neuroinflammation or simply project-induced excitement. Finally, they compare at-home bioelectrical impedance smart scales to clinical measurements, detailing the nuances between lean mass, visceral fat, and the importance of long-term trend averaging.

⏳Chapters

00:00:00 Fish Aging Study: Discussing a Stanford study connecting fish with wearables

00:04:13 The Exposome: Exploring how environmental exposures are tracked

00:12:05 Stool Tracking vs. Microbiome Analysis

00:19:33 Quantifying Passive Exercise: A wishlist discussion

00:25:30 The Blueberry Effect and Sleep: Stephan's placebo experience

00:34:30 Body Composition and Smart Scales

00:43:03 Advanced Body Composition Measurement Techniques

00:46:07 Lean Mass vs. Visceral Fat

00:51:22 Data Averages and Trends

📚Resources

LinkedIn post about Stanford's aging fish study

Watching a lifetime in motion reveals the architecture of aging

Youthful antics predict lifespan — at least for these fish

Paper: Lifelong behavioral screen reveals an architecture of vertebrate aging

Amazon's failed body composition app: The science behind the Halo Body feature

Academic publishing: Open Access vs Paywalls

Actigraphy

An atlas of exposome–phenome associations in health and disease risk

Exposome

Snyder Lab - Exposome

A Network-Based Framework for Assessing the Pathobiological Impact of Environmental Exposures on Human Development & Health - Salvo D Lombardo

CeMM - Research Center for Molecular Medicine (where we work)

Massive biomolecular shifts occur in our 40s and 60s

Microbiome

Bristol Stool Chart: Types & What They Mean

Zettelkasten system (Stephan uses his email inbox)

Body Scan | Withings Europe

The 10 Best Ways to Measure Your Body Fat Percentage

The Evaluation of a Mass Media Campaign Aimed at Weight Gain Prevention Among Young Dutch Adults

Sustained visceral fat loss is associated with attenuated brain atrophy and improved cognitive function in late midlife

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

In this episode of Fit for Science, Rob and Stephan use the recent Silicon Valley "peptide craze" as a case study to explore how to critically evaluate health claims and navigate the scientific hierarchy of evidence.

📝Summary

In episode 14 of the Fit for Science podcast, biological data scientists Rob and Stephan delve into the growing trend of Silicon Valley tech elites self-injecting unregulated peptides, using this phenomenon as a launchpad to discuss how to critically assess health and lifestyle claims. They begin by demystifying what peptides actually are, providing examples ranging from life-saving insulin and GLP-1 agonists to harmful spider venom, while warning against the dangers of untested, gray-market substances. The core of the episode breaks down the hierarchy of scientific evidence, guiding listeners from the weakest forms, such as second-hand anecdotes and social media influencers, up through epidemiological observational studies, prospective studies, and rigorous randomized controlled trials, finally culminating at the pinnacle: meta-analyses. Furthermore, they offer practical advice on safely running personal health experiments using wearables, emphasizing the importance of systematic testing, understanding biological mechanisms versus actual tested outcomes, and relying on high-quality institutional guidelines over viral internet trends.

⏳Chapters

00:00:00 Unpacking the Silicon Valley peptide craze

00:04:50 Defining Peptides: Understanding small proteins

00:17:18 The Hierarchy of Evidence: Why anecdotes and personal experiences sit at the bottom

00:26:59 Epidemiological Studies: The value and limitations of observational data

00:32:45 Prospective Studies: Planning health research and utilizing wearable data

00:35:08 Randomized Controlled Trials: The gold standard for testing interventions and eliminating bias

00:43:24 Meta-Analyses: Combining data to form medical consensus and guidelines

00:46:29 Evaluating Sources: Disentangling the message from the messenger

00:52:17 AI in Health Research: Tips and pitfalls when using frontier models for scientific inquiries

00:58:10 Community Q&A: How to safely use wearables to run systematic self-experiments

01:07:11 Final thoughts on evaluating risks and a recap of the evidence hierarchy

📚Resources

‘Chinese Peptides’ Are the Latest Biohacking Trend in the Tech World - The New York Times

Silicon Valley's new miracle drug

Eric Topol - The Peptide Craze - Ground Truths

Economist - Want to hack your body with peptides? If only the science agreed

‘People are turning themselves into lab rats’: the injectable peptides craze sweeping the US | The Guardian

ProPublica - A Las Vegas Festival Promised Ways to Cheat Death. Two Attendees Left Fighting for Their Lives.

Hierarchy of evidence

Survivorship bias (incl. airplane bullet holes anecdote)

UK Biobank

NHANES - National Health and Nutrition Examination Survey | CDC

Meta-analysis - Examine

VIP medicine aka VIP syndrome aka VIP effect

Edison Platform for science-based AI research

Perplexity AI for research (you can select academic papers)

Eddy Burback - ChatGPT made me delusional

Principles from the episode

• Proteins are the smallest functional unit of life and peptides are just small proteins.

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan explore the new reality of $100 whole genome sequencing, the actionable value of polygenic risk scores, and the ethical future of personalized genomic medicine.

📝Summary

Biological data scientists Rob and Stephan discuss the implications of the newly achieved $100 whole genome sequencing milestone, comparing unbiased whole genome reads to popular genotyping consumer products like 23andMe. They delve into the mechanics of genome-wide association studies and polygenic risk scores, examining how genetics interact with lifestyle and environmental factors to influence disease probability. The hosts share their personal experiences with services like Nebula Genomics, 23andMe and Dante Labs, revealing how insights, such as a high genetic predisposition for elevated ApoB levels, can drive actionable dietary changes like reducing saturated fats. Finally, they explore the psychological barriers, data privacy concerns, and ethical considerations of integrating genomic sequencing into standard medical practice and newborn screening to create a proactive, Bayesian model of preventative healthcare.

⏳Chapters

00:00:00 The $100 Genome: Cost breakthroughs and historical perspective

00:07:41 Defining Sequencing: Genotyping consumer products vs. Whole Genome Sequencing

00:16:19 Polygenic Risk Scores: Predicting complex diseases using multiple genes

00:20:44 Nature vs. Nurture: How lifestyle pulls the trigger on genetic predispositions

00:23:17 Medical Implementation: Psychological anxiety and the actionability of genetic data

00:33:03 Personal Experiences: Reviews of Nebula Genomics, 23andMe, and Dante Labs

00:44:23 Actionable Insights: Modifying saturated fat intake based on ApoB percentiles

00:54:55 A Bayesian Healthcare Model: Combining genetics, demographics, and lifestyle

01:06:20 Ethical Explorations: The future of sequencing newborns and preventative screening

📚Resources

Human Genome Project cost ~$3 Billion and took ~13 years (1990-2003)

How to sequence the human genome - TED-Ed Video

Genetic disorder (monogenic i.e., single-gene cause)

Scrappy San Diego startup goes toe-to-toe with gene-sequencing giant Illumina

Element Biosciences

Eric Topol's X post about $100 Gneom

The cost of sequencing human genome has fallen from $100M to under $100 in approximately 25 years

The $100 Genome: Where’s the Limit?

Genome-wide association study (GWAS)

Polygenic score (PRS)

What are Polygenic Risk Scores (PRS) and how can they be used in healthcare?

Systematic comparison of family history and polygenic risk across 24 common diseases

> “In most diseases, including coronary artery disease, glaucoma, and type 2 diabetes, a positive family history with a high PRS was associated with a considerably elevated risk, whereas a low PRS compensated completely for the risk implied by positive family history.”

> “In addition to capturing shared DNA, FH [family history] measures non-genetic exposures and behaviors shared by families”

Nebula Genomics now DNA Complete with subscription model

George Church (geneticist)

23andMe

Dante Labs

Promethease for DNA reporting

Reference genome

Personalized genomics

Apolipoprotein B (ApoB)

The ‘thousand-dollar genome’: an ethical exploration | European Journal of Human Genetics (2013!)

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan unpack their personal supplement protocols, discussing everything from creatine and omega-3s to the reasons they both ditched popular green powders like AG1.

📝Summary

In this episode, biological data scientists Rob and Stephan explore the rationale, logistics, and science behind their personal supplementation protocols, emphasizing that supplements can never replace foundational habits like sleep, nutrition, and activity. The hosts dissect their differing approaches, with Rob detailing why he stripped his stack down to just creatine and whey protein after experiencing adverse effects like vivid dreams from L-theanine, while Stephan breaks down his extensive daily routine organized by morning, noon, and evening doses. They critically evaluate the utility and safety of compounds ranging from vitamin D3, K2, and magnesium bisglycinate to more experimental interventions like lion's mane and exogenous ketones. The conversation also covers the economics of tracking health, the potential heavy metal risks associated with popular green powders like AG1, downsides of complex blends, and the immunological implications of high protein diets.

⏳Chapters

00:00:00 Defining Supplements: Deficiencies versus performance optimization

00:04:11 The Fundamentals: Why pills cannot replace sleep and nutrition

00:09:26 Simplifying the Stack: Why Rob stopped taking pre-formulated mixes

00:15:16 Safety First: Water-soluble vitamins versus fat-soluble accumulation

00:18:23 The Morning Routine: Collagen, Vitamin C, and Electrolytes

00:26:38 The Top Three: Vitamin D3, K2, and Creatine Monohydrate

00:34:29 The Noon Routine: Lion's mane, selenium, and dark chocolate polyphenols

00:40:23 The Evening Routine: Magnesium bisglycinate, Omega-3s, and Glycine

00:46:03 The Cost of Supplementation: Budgeting for the quantified self

00:48:55 On-Demand Tools: Nicotine as a stimulant and wheat germ for spermidine

00:52:45 Protein Targets: Muscle maintenance, mTOR, and cardiovascular risk

00:58:50 Ditched Supplements: Why we stopped taking AG1

01:03:28 Future Experiments: Exploring exogenous ketones for metabolic flexibility

📚Resources

Stephan's supplement stack & schedule

Creatine benefits, dosage, and side effects

Creatine: What It Does, Benefits, Supplements & Safety

What Every Vegan Should Know About Vitamin B12

Clarification: The avid listener might notice a contradiction: B vitamins are water-soluble, yet B12 is stored for years. Both can be true because it is continuously recycled in the liver, tightly bound to proteins, and too large for the kidneys to flush out.

Iodine: Its Role in Thyroid Hormone Biosynthesis and Beyond

What is the effect of combining L-theanine with caffeine?

Vitamin D

Lion’s Mane Mushroom (Hericium erinaceus): A Neuroprotective Fungus with Antioxidant, Anti-Inflammatory, and Antimicrobial Potential

The Master Antioxidant: Glutathione

Magnesium Bisglycinate vs. Other Forms: Which Is Best?

Omega-3 Fatty Acids benefits, dosage, and side effects

How Much Spermidine Is in a Tablespoon of Wheat Germ?

High-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy

Fruits, Veggies, and Other Greens Supplements Review (Including Spirulina and Chlorella)

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan dissect the "Nature vs. Nurture" debate in longevity, debunk Blue Zone myths, and evaluate the potential of anti-aging interventions like calorie restriction and Rapamycin.

📝Summary

In this episode, biological data scientists Rob and Stephan explore the realistic limits of human lifespan, starting with the outlier case of supercentenarian Jeanne Calment. They tackle the age-old "nature vs. nurture" debate, discussing recent research that suggests a near-even split in agency compared to previous estimates, while also highlighting the "Ig Nobel" findings that attribute many Blue Zone claims to poor record-keeping or fraud rather than biological superiority. The conversation moves through the biology of aging, touching on genome-wide association studies (GWAS) and specific genes like APOE and FOXO3, before transitioning to lifestyle interventions such as calorie restriction and the concept of hormetic stress. Finally, the hosts critically evaluate the current landscape of longevity pharmacology, including Metformin, GLP-1 agonists, and Rapamycin, ultimately concluding that while living forever remains scifi, maximizing healthspan through foundational lifestyle habits remains the most effective strategy.

⏳Chapters

00:00:00 Introduction: Limits of lifespan and the "Don't Die" philosophy

00:00:40 The Maximum Lifespan: Jeanne Calment and winning the genetic lottery

00:02:46 Blue Zones Debunked: The Ig Nobel Prize for bad record-keeping

00:04:22 Nature vs. Nurture: Genetics, epigenetics, and the blueprint of life

00:07:49 Genome Wide Association Studies (GWAS): How we link genes to traits

00:12:23 Longevity Genes: APOE and FOXO3 mechanisms

00:15:44 The 50/50 Split: Recent evidence on genetic vs. lifestyle influence

00:23:36 Calorie Restriction: Mouse models, immune suppression, and hormesis

00:34:16 The Vices: Smoking, obesity, alcohol, and the hygiene hypothesis

00:39:54 Longevity Drugs: Metformin and the risk of blunting exercise gains

00:44:46 Weight Loss Drugs: GLP-1 agonists, muscle loss, and heart rate effects

00:47:11 Rapamycin: Inhibiting mTOR and the balance of anabolism vs. catabolism

00:51:00 Senolytics: Clearing "zombie cells" with Quercetin and Dasatinib

00:56:37 Life Expectancy: Realistic predictions and the definition of a good life

📚Resources

Jeanne Calment

Bryan Johnson

Ig Nobel Prize for Blue Zone debunking

Nature versus nurture

Huntington's disease

Correction: life expectancy is 15-25 years after the onset of symptoms, often occurring in the 20s/30s

Genome-wide association study (GWAS)

Centenarian

Multifaceted roles of APOE in Alzheimer disease

FOXO3

Central dogma of molecular biology (DNA -> RNA -> protein)

Heritability of intrinsic human life span is about 50% when confounding factors are addressed (2026)

Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating (Calico 2018)

CRISPR gene editing

Germline

Stem cell

FDA Approves First Gene Therapies to Treat Patients with Sickle Cell Disease (2023)

Do ‘blue zones,’ supposed havens of longevity, rest on shaky science?

Sleep, Nutrition, Activity, Purpose (SNAP framework)

Calorie restriction

Hormesis

Supercompensation

Progressive overload

2-year calorie restriction study (CALERIE)

…There is more: complete show notes here

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise and enable everyone to become their best N-of-1.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan discuss why sleep stage trends matter more than absolute accuracy, review Oura's latest metrics, and define seven essential cumulative biomarkers for long-term health.

📝Summary

In this episode, biological data scientists Rob and Stephan challenge the standard approach to sleep tracking validation, proposing that detecting deviations from an individual's baseline is often more valuable for the user than absolute agreement with polysomnography. The hosts shortly brainstorm the creation of an independent, crowd-funded wearable testing institute to provide unbiased data for the quantified self community and research. Then they analyze the utility of Oura’s new Sleep Debt and Cumulative Stress features, discussing how these metrics align with subjective experiences of recovery after social events like the Viennese ball season. The conversation expands into a deep dive on "cumulative biomarkers," where Stephan outlines a suite of stable, long-term health indicators, including HbA1c, VO2 max, Grip Strength, and the Omega-3 Index, that serve as superior proxies for longevity compared to transient measurements.

⏳Chapters

00:00:00 Sleep Study Analysis: User centric comparisons

00:10:39 Testing Philosophy: Why "more or less than usual" matters most

00:16:13 The Vision: A crowd-funded independent wearable testing lab

00:24:37 Oura's Trend Features: Analyzing Sleep Debt and recovery timelines

00:34:43 Cumulative Stress: Physiological stress vs “Distress” vs "Eustress"

00:41:51 Hardware Woes: The decline of Fitbit and device longevity

00:45:15 Feature Disparity: Oura Health Panels and US vs. EU regulations

00:51:22 Cumulative Biomarkers: Stable markers vs. transient snapshots

00:52:23 Metabolic Health: Why HbA1c trumps fasting glucose

00:57:55 Fitness Markers: VO2 Max and the utility of Grip Strength

01:01:31 Nutritional Status: The Omega-3 Index and cell membrane saturation

01:05:22 Organ Health: Cystatin C for kidney function and DXA for body composition

01:09:47 Cardiovascular Risk: The Coronary Artery Calcium (CAC) score

01:12:25 Smart Scales: Bio-impedance limitations and the need for handles

📚Resources

In the episode we call the discussed biomarkers “integrative”, but “cumulative” better captures the intended meaning.

Rob's sleep study

Polysomnography

Cohen's Kappa (Statistic)

Sensitivity and specificity

Oura's Sleep Debt Feature

Oura's Cumulative Stress Feature

Oura's Resilience Feature

Oura's Daytime (Physiological) Stress feature

Distress vs Eustress

Electrodermal activity as proxy for stress

FitBit Sense 2 (with cEDA sensor)

Oura's Health Panel feature

Red blood cell

Glycated hemoglobin (HbA1c)

HbA1c > 6.5% is used for diabetes diagnosis

VO2 max

Grip strength as a mortality predictor

Omega-3 Index (Dr. Rhonda Patrick)

Cystatin C (Kidney Function)

DXA Scan

Radiation comparison (DXA ~0.001mSv, US coast-to-coast round-trip flight ~0.03mSv)

Coronary Artery Calcium (CAC) Score

The limits of coronary calcium

Visceral Fat

Preprint introducing "Peakspan"

Nature Medicine paper "Shared and specific blood biomarkers for multimorbidity"

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

Collection of all show notes

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

In this episode, Rob and Stephan explore the psychological risks of self-quantification, the science of aerobic capacity, and the physiological nuances of lactate thresholds.

📝Summary

Biological data scientists Rob and Stephan discuss the "dark side" of the quantified self, specifically focusing on orthosomnia, a condition where sleep tracking leads to increased anxiety and worsened sleep quality. They reflect on the importance of using technology as a tool for a specific purpose rather than making the tracking itself the goal. The conversation transitions into a deep dive on VO2 max, explaining its critical role as a longevity predictor and the varying results obtained from different exercise modalities like cycling and running. Finally, the hosts break down the science of lactate thresholds, explaining how the body's metabolic shift from aerobic to anaerobic states serves as a vital biomarker for training optimization.

⏳Chapters

00:00:00 Introduction: The dark side of tracking and VO2 max

00:00:55 Orthosomnia: When sleep tracking causes insomnia

00:05:09 The psychological impact of metrics and obsession

00:13:13 Tracking with purpose: Avoiding the identity trap

00:25:59 Oura Ring experiences: “Injuries” and data accuracy

00:30:50 Strength training and basal metabolic rate

00:36:47 VO2 Max: The ultimate longevity marker?

00:38:26 Hazard Ratios: Comparing fitness to smoking

00:44:39 The U-shaped curve of exercise volume

00:49:37 Gold Standard: VO2 max lab testing protocols

01:04:25 Training for capacity: The Norwegian 4x4 protocol

01:07:51 Lactate thresholds and metabolic switching

01:16:09 Wearable estimations: Garmin vs. Apple vs. Oura

01:21:47 VO2 Max Records: Oskar Svendsen (97.5) and Tadej Pogačar (96)

01:23:42 Teaser: Biological age and integrative biomarkers

📚Resources

Orthosomnia

The Molecular Precision Medicine Master’s Programme at Medical University of Vienna (where Rob and Stephan teach)

Quote for purposeful tracking: "I shall not waste my days in trying to prolong them" - Jack London

Natural language processing (NLP)

Semantic analysis

Development of a scale for measuring orthosomnia: the Bergen Orthosomnia Scale (BOS)

Sleep tracker use nears 50%, AASM survey finds

Prevalence of Orthosomnia in a General Population Sample

Dark triad (Personality Traits)

Basal metabolic rate (BMR)

BMR Calculator

Lean body mass was found to be the single predictor of BMR

Phelps supposedly consumed 8,000-10,000 kcal per training day before the Olympic Games

VO2 max

Hazard ratio

How does VO2 max correlate with longevity? - Peter Attia

Physical activity types, variety, and mortality: results from two prospective cohort studies

Peak oxygen uptake was strongly correlated to total heart volume

Rob's VO2 max results: 58 for cycling, 54 for running

Stephan's VO2 max results: 42 for cycling, 49 for running

VO2 max percentile calculator

VO2 Max Chart

Aerobic high-intensity intervals improve VO2max more than moderate training (Norwegian 4x4)

How to Improve Your Cardio Capacity (VO2 Max)

Lactate threshold for aerobic to anaerobic switch at 2mmol/litre

Lactate shuttle hypothesis

Maximum heart rate formula: 220 - age in years

Cooper test for VO2max estimation

Walking test for VO2max estimation

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan evaluate current AI features in wearables, break down a revolutionary paper predicting diseases from a single night of sleep, and discuss the future of medical integration into wearables.

📝Summary

In this episode, biological data scientists Rob and Stephan critically assess the current use of AI in the wearable market, ranging from the practical limitations of Oura and Whoop coaches to the potential of Google’s Gemini and Withings’ biomarker-tracking devices. The central scientific discussion focuses on "SleepFM," a groundbreaking foundation model published in Nature Medicine that utilizes self-supervised learning on polysomnography data to predict over 130 diseases, biological age, and mortality risk from a single night of sleep with unprecedented accuracy. The hosts speculate on how this technology could bridge the gap between clinical sleep labs and consumer wearables, potentially transforming preventive medicine through longitudinal tracking and non-invasive sensors.

⏳Chapters

00:00:00 AI in wearables and their current capabilities

00:01:21 AI Coaches: Testing the limits of Oura, Whoop, and Garmin

00:12:24 The Smart Toilet: Withings U-Scan and the value of waste biomarkers

00:23:00 Environmental Health: PVC off-gassing and vinyl records

00:28:15 Generative AI: ChatGPT Health and Claude for Life Sciences

00:37:17 SleepFM: A multimodal sleep foundation model for disease prediction

00:43:00 Self-Supervised Learning: How foundation models learn from sleep data

00:51:00 Disease Prediction: Predicting 130 conditions with unseen accuracy

00:59:46 The Future: Translating clinical models to consumer wearables

01:19:25 Community Feedback

📚Resources

Introducing Oura Advisor (not Coach)

WHOOP Coach Powered by OpenAI

Active Intelligence With Garmin Connect+

U-Scan Nutrio

News: Withings latest smart scale (‘longevity station’)

Withings Intelligence

Body Scan

Ketone bodies

Ketosis: Definition, Benefits & Side Effects

Keto Breath (“dragon breath”)

Air Quality Measurement Device

VINYL: Maybe it's time we had an intervention.

Introducing ChatGPT Health

Segment about AI in health(care)

Claude in healthcare and the life sciences

Clarification: Anthropic's product is called Claude with three differently sized models named Haiku, Sonnet, and Opus.

ICD-10 and ICD-11 Codes: International Classification of Diseases (ICD)

Understanding ICD-10 | Johns Hopkins Medicine

Healthcare Spending - Our World in Data

Federated learning

Swarm Learning

SleepFM - Nature Medicine paper

Code

Stanford Sleep Bench v1.0

Foundation model

Attention Is All You Need (Transformers)

Self-supervised learning

ImageNet

Fine-tuning

Reinforcement learning from human feedback (RLHF)

Polysomnography

Recurrent neural network (LSTM)

Long short-term memory (RNN)

C-index: Evaluating Survival Models

Best Wearables for Sleep: Scientific Rankings (2024-05)

Best Wearables for Sleep: Scientific Rankings (2025-10)

Philips Somnolyzer 24x7 for automated sleep staging

Whoop listened(?) and is looking for a VP for Foundation AI

AUROC of blood pressure to predict ASCVD ~0.80

Podcast Recommendation: Drug Story

Atorvastatin (Lipitor)

Life expectancy: Netherlands (82.2) vs Austria (82.0)

Diagnostic and Statistical Manual of Mental Illnesses (DSM-5)

Mechanism does not imply outcome. Outcome implies mechanism. - Layne Norton

No Biological Free Lunches

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more and subscribe on your favorite platforms:

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Spotify

Apple Podcasts

Amazon Music

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan categorize the modern wearable landscape, explain the shift from epigenetic to proteomic aging clocks, and debate the ethical implications of the upcoming 2026 Enhanced Games.

📝Summary

In this episode, biological data scientists Rob and Stephan provide a systematic framework for navigating the wearable market by defining four distinct device categories: Sleep, Sports, Smartwatches, and Health, while highlighting the technical trade-offs between battery life, GPS robustness, and algorithmic precision. The discussion transitions into the cutting-edge science of biological aging, contrasting traditional epigenetic methylation clocks with emerging organ-specific proteomic models that offer greater interpretability and more actionable insights for disease prevention. They introduce the concept of Peakspan, a proposed metric for maintaining 90% of optimal physiological performance throughout life, and conclude with a deep dive into the 2026 Enhanced Games, exploring the transhumanist debate over the supervised use of performance-enhancing drugs in professional sports.

⏳Chapters

00:00:00 The Four Wearable Archetypes: Sleep, Sports, Smartwatch, and Health

00:11:53 Software vs. Hardware: Why Tech Giants Lead in Heart Rate Accuracy

00:24:54 Decoding Biological Age: Epigenetic Clocks and Methylation Patterns

00:40:59 The Proteomic Shift: Using Organ-Specific Clocks to Predict Morbidity

00:51:09 Beyond Healthspan: Defining Peakspan at the 90% Performance Threshold

01:03:14 Cognitive Aging: Fluid vs. Crystallized Intelligence

01:12:22 Enhanced Games 2026: The Transhumanist Future of Competitive Sports

📚Resources

Epigenetics - Wikipedia

Unfolded, the DNA in a single human cell is about 2 meters (6.5 feet) long, containing roughly 3 billion base pairs.

Steve Horvath's Epigenetic clock - Wikipedia

The first/original clock was actually based on DNA methylation levels in saliva, not blood.

An unbiased comparison of 14 epigenetic clocks in relation to 174 incident disease outcomes | Nature Communications

DNA methylation GrimAge strongly predicts lifespan and healthspan - PMC

CeMM: Landsteiner Lectures

Protein-based organ aging clock research Tony Wyss-Coray, PhD

Amino acid - Wikipedia

DunedinPACE, a DNA methylation biomarker of the pace of aging - PMC

Amazing TIME article about biological age (published after recording 16.01.2026) The Race to Measure How We Age | TIME

-omics: Proteomics & Genomics

Mayo Clinic Q and A: Lifespan vs. healthspan

Peakspan preprint paper

Fluid and crystallized intelligence - Wikipedia

Transhumanism - Wikipedia

Enhanced Games 2026

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more and subscribe on your favorite platforms:

YouTube

Spotify

Apple Podcasts

Amazon Music

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan analyze their 2025 health data, discuss the validity of "biological age" metrics, and set systems-based goals for the coming year.

📝Summary

In this episode, biological data scientists Rob and Stephan explore how to use wearable data to review the past year and plan for a better future. They critique the "year in review" features of popular apps, debating whether these metrics provide actionable insights or merely gamified motivation. The discussion moves into the science of cardiovascular age and pulse wave velocity, highlighting how short-term exercise interventions might alter arterial stiffness markers. Reflecting on personal growth, Rob shares his transition from manual to more automated tracking for perceived happiness, while Stephan outlines a systematic "Past Year Review" framework to replace traditional New Year’s resolutions. The episode concludes with a look at 2026 technological trends, including the potential for better batteries, screenless GPS wearables, and new FDA regulatory pathways that could integrate consumer health tech into clinical practice.

⏳Chapters

00:00:00 Year in Review: Discussing App Recaps and Comparisons

00:07:47 Feedback Loops: How to Use Data Trends for Behavioral Change

00:24:48 Biological Age: Decoupling Marketing from Physiological Truth

00:35:15 Cardiovascular Age: Pulse Wave Velocity and Arterial Adaptation

00:48:57 The Importance of Controls: Lessons from a Cold Exposure Study

01:03:17 Nerve Health: Tracking Impact and Recovery via Smart Scales

01:06:54 Quitter’s Day vs. Systems: Why New Year’s Resolutions Fail

01:08:15 The Past Year Review: A Data-Driven Framework for Lifestyle Design

01:12:26 2026 Goals: Marathons, Biking Rivalries, and Life Balance

01:21:10 Professional Focus: Cutting Out Distractions to Finish Projects

01:23:54 One-Bag Travel: Reflections on Minimalist Gear and Efficiency

01:27:03 Future Wearables: GPS, Battery Tech, and FDA Regulation

📚Resources

Oura 2025 year in review

Whoop 2025 year in review

"Comparison is the death of joy." - Mark Twain

Arthur C. Brooks Personality Types Quiz

Doctor Mike confronting Dr. Amen

“Imperfect data can still have value” - Joe Barnard (from https://bps.space/)

Heroic dose

"Long-term consistency trumps short-term intensity." - Bruce Lee

Whoop biological age

VO2max and longevity

Lancet Public Health: “7,000 steps/day linked to clinically meaningful health improvements.”: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/

Pulse Wave Velocity (PWV): https://en.wikipedia.org/wiki/Pulse_wave_velocity

PWV relationship to blood pressure: https://www.pnas.org/doi/10.1073/pnas.1814392115

Arteries: https://my.clevelandclinic.org/health/body/22896-arteries

Muscle memory in strength training

Endurance memory exists and is driven by persistent structural adaptations (capillary density and cardiac remodeling) and epigenetic priming.

“Quitter's day” is the second Friday in January.

Stephan's Past Year Review instructions

Stephan's backpack and packing list

The Greek philosopher Plato proposed the Theory of Forms, asserting that the physical world consists of imperfect copies of eternal, perfect, and abstract "master" templates existing in a higher realm of reality.

Oura executives (CEO and CMO) on new regulatory pathway for wearables

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more

Subscribe on your favorite platforms

YouTube

Spotify

Apple Podcasts

Amazon Music

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Data scientists Rob and Stephan discuss Apple's latest sleep algorithm improvements, the evolving landscape of wearable subscriptions, and three reasons for personal (health) tracking.

📝Summary

In this episode, the hosts examine the rapid iteration cycles of health technology, starting with Apple’s recent algorithmic improvements to sleep stage detection. They explore the "subscriptionification" of the wearable industry, comparing business models from Whoop, Oura, and Eight Sleep while debating the value of AI-driven health coaching and gamification metrics like "biological age". The discussion transitions into nutritional tracking, covering the medical origin of continuous glucose monitors (CGMs) and the practical challenges of picture-based food logging. Finally, they dive into three reasons behind self-quantification, highlighting for example how the Hawthorne effect, where the act of observation itself alters behavior, can be a powerful tool for behavior change.

⏳Chapters

00:00:00 Apple Sleep Algorithm: Improved deep sleep and awake detection

00:09:00 Continuous Sleep: Moving beyond 30-second epoch sleep stages

00:13:20 Data Repositories: The lack of centralized sleep data compared to genomics

00:17:20 Subscription Models: The industry shift from ownership to service licenses

00:35:00 AI Coaching: The utility and hype of AI advisors in wearables

00:44:00 Eight Sleep: Thermal regulation, bed tracking, and high-tier costs

01:13:50 CGM Deep Dive: Continuous glucose monitoring and individual responses

01:29:30 Nutrition Tracking: From barcodes to picture-based food logging

01:35:20 The Hawthorne Effect: Using observation as a tool for behavior change

01:42:00 Management Philosophy: Drucker and Kelvin on the necessity of measurement

01:47:40 Technological Optimism: Staying healthy to witness the future

📚Resources

Apple sleep staging paper with updated appendix: https://www.apple.com/health/pdf/Estimating_Sleep_Stages_from_Apple_Watch_Oct_2025.pdf

The Quantified Scientist - Can Wearables Predict How You Feel?: https://youtu.be/iwZrtb6tlUo

Apple Health uses SDNN (Standard Deviation of Normal-to-Normal intervals) as its metric for Heart Rate Variability, while others (such as Oura, Garmin, and Fitbit) use RMSSD.

Eight Sleep: https://www.eightsleep.com/

Dexcom G7 & Stelo: https://www.dexcom.com/

FreeStyle Libre by Abbott: https://www.freestyle.abbott/

Levels Health App: https://framer.levels.com/

A glucose spike is a rapid rise in blood sugar, defined generally as above 140 mg/dL.

Nature Medicine paper on individual variations in glycemic responses: https://www.nature.com/articles/s41591-025-03719-2

Clarification: Not Ultrahuman (https://www.ultrahuman.com/) but Supersapiens (https://www.supersapiens.com/) use CGMs for optimal metabolic fueling/efficiency.

rTracker app by Robert Miller: https://apps.apple.com/us/app/rtracker-track-it-your-way/id486541371

Star Trek Qs (immortal species): https://en.wikipedia.org/wiki/Q_(Star_Trek)

Isaac Asimov's Foundation as TV series: https://en.wikipedia.org/wiki/Foundation_(TV_series)

Three Body Problem as TV series: https://en.wikipedia.org/wiki/3_Body_Problem_(TV_series)

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design.

Learn more: https://www.fitforscience.com/

Subscribe on your favorite platforms

YouTube: https://www.youtube.com/@FitForScience

Spotify: https://open.spotify.com/show/56TjUxuMsPETb0kGEJ7nwf

Apple Podcasts: https://podcasts.apple.com/us/podcast/fit-for-science/id1863479802

Amazon Music: https://music.amazon.de/podcasts/c3e54ee7-4a2c-442e-a59f-553fbfb02b11/fit-for-science

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan discuss the efficacy of blood pressure wearables, morning activation protocols like light therapy, and the use of nicotine as a cognitive stimulant.

📝Summary

In this episode, biological data scientists Rob and Stephan examine the evolution of wearable technology, focusing on Garmin’s Firstbeat sleep staging and the current limitations of wrist-based blood pressure monitoring. They contrast Apple’s cautious notification-based approach to hypertension with the calibration-heavy methods of competitors, while discussing why continuous monitoring might be superior to traditional resting spot checks. The conversation shifts to personal morning "activation" rituals, featuring a deep dive into light therapy for circadian rhythm alignment and the controversy surrounding cyclic hyperventilation. Finally, they explore the potential cognitive benefits and physiological risks of nicotine supplementation, alongside Stephan’s "Minimal Effective Dosage" daily strength exercise for long-term health maintenance.

⏳Chapters

00:00:00 Wearable Evolution: Firstbeat Sleep Staging and Incremental Innovation

00:09:12 Scientific Standards: Peer Review vs. Corporate White Papers

00:13:12 Blood Pressure: Cardiovascular Risk and Genetic Predisposition

00:15:07 Gold Standards: Manual Cuffs vs. Wrist-Based Sensors

00:21:18 Apple's Approach: Hypertension Notifications and Data Integrity

00:30:00 Future Research: Continuous Monitoring vs. Resting Spot Checks

00:37:39 Morning Activation: Overcoming Sleep Inertia with Light Therapy

00:42:21 Morning Routines: Caffeine, Cold Showers, and Cognitive Performance

00:50:49 Coffee and Cholesterol: The Impact of Paper Filters on Serum LDL-C

00:52:37 Beyond Wim Hof: Cyclic Hyperventilation and Acupuncture Mats

01:00:33 Nicotine as a Nootropic: Misconceptions, Risks, and Half-Life

01:13:39 Minimal Effective Dosage: Non-Negotiable Daily Exercise Habits

📚Resources

2019 Firstbeat (now Garmin) sleep analysis paper: https://assets.firstbeat.com/firstbeat/uploads/2019/11/Firstbeat-Sleep-Solution_white-paper_short.pdf

ASCVD: Atherosclerotic Cardiovascular Disease

MACE: Major Adverse Cardiovascular Events

Blood pressure (BP) & ASCVD risk: https://jamanetwork.com/journals/jamacardiology/fullarticle/2766469

Blood pressure at night: 10%–20% decrease

Sleep inertia: https://en.wikipedia.org/wiki/Sleep_inertia

Luminette glasses: https://myluminette.com/

Light as major zeitgeber: https://pubmed.ncbi.nlm.nih.gov/19708721/

Stephan's morning: morning.polytechnist.me

Use paper filters for coffee to reduce LDL-C: https://www.ahajournals.org/doi/10.1161/01.ATV.11.3.586

Cyclic hyperventilation (Bhastrika Pranayama) for sympathetic activation: https://pubmed.ncbi.nlm.nih.gov/24799686/

Stephan's nicotine page: https://stephanreichl.notion.site/Nicotine-2d0301f67e4c80faa34ec6c032a35bd5

Stephan's “minimal effective dose” strength training: https://stephanreichl.notion.site/MED-Resistance-Training-7ecf3c212aa248838903dbfbfcb7230e

Hot Baths as exercise: https://journals.physiology.org/doi/epdf/10.1152/ajpregu.00012.2025

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more: https://www.fitforscience.com/

Subscribe on your favorite platforms

YouTube: https://www.youtube.com/@FitForScience

Spotify: https://open.spotify.com/show/56TjUxuMsPETb0kGEJ7nwf

Apple Podcasts: https://podcasts.apple.com/us/podcast/fit-for-science/id1863479802

Amazon Music: https://music.amazon.de/podcasts/c3e54ee7-4a2c-442e-a59f-553fbfb02b11/fit-for-science

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.

Rob and Stephan dive into the "deep sleep problem" of the Apple Watch, share their personal motivations for long-term self-quantification, and provide a science-heavy look at why creatine is one of the most underappreciated supplements in medicine.

📝Summary

In this episode, Rob addresses the controversy surrounding Apple Watch sleep staging based on a recent study comparing wearables to polysomnography, explaining why the device often underestimates deep sleep stages while remaining a top-tier consumer tool. The hosts explore the "why" behind their data-driven lifestyles, with Rob detailing his unique multi-year deep-phenotyping research and Stephan describing the psychological benefits of leveraging the Hawthorne effect for behavioral change. Finally, they provide a comprehensive breakdown of creatine supplementation, addressing medical misconceptions about kidney health, while also highlighting emerging research on creatine’s cognitive benefits.

⏳Chapters

00:02:00 The Sleep Study: Comparing Apple Watch to the Gold Standard

00:12:41 Staging Accuracy: Pattern Recognition and Consistency Preferences

00:17:15 Battery vs. Precision: Why Apple Limits Sensor Input

00:24:20 Evolving Models: Firstbeat, Garmin, and Machine Learning on the Edge

00:29:48 Why We Track: Rob’s Multi-Year Deep Phenotyping Research

00:38:29 Finding the Niche: From Science Communication to YouTube

00:44:17 Daily Routines: When and How to Check Your Data

00:50:52 Healthy Limits: Preventing Tracking-Induced Anxiety

00:56:48 Creatine and Kidney Health: Addressing Doctor Concerns

00:57:50 Informed Discussions: How to Present Data to Medical Professionals

01:08:18 Cellular Energy: Creatine’s Role in ATP Production

01:13:04 Brain Health: Creatine for Sleep Deprivation and Neuroprotection

01:19:32 Personal Risk Analysis: Hair Loss, Finasteride, and Trade-offs

01:28:03 Soleus Muscle Correction and Smartwatch Histories

📚Resources

Rob's sleep study preprint: https://osf.io/preprints/psyarxiv/27wun_v1

Apple sleep staging paper: https://www.apple.com/health/pdf/Estimating_Sleep_Stages_from_Apple_Watch_Oct_2025.pdf

Quantization in AI: https://arxiv.org/abs/2106.08295

Oura technical support confirmed that Oura's sleep staging is processed offline by the Oura App, which runs the complete sleep staging pipeline using the physiological signals shared by the ring, regardless of internet connection.

Simon Sinek's Start with Why: https://youtu.be/u4ZoJKF_VuA

EXG Glossary: EEG (Electroencephalogram), EOG (Electrooculogram), ECG (Electrocardiogram), EMG (Electromyogram)

Supplement research database: https://examine.com

Goodhart's Law: When a measure becomes a target, it ceases to be a good measure.

Kidney physiology: https://youtu.be/l128tW1H5a8

Stephan's Creatine page: https://stephanreichl.notion.site/Creatine-117301f67e4c80fcbce8e9f489aad9c9

Hypertrophy (size) vs hyperplasia (numbers): https://pubmed.ncbi.nlm.nih.gov/5917072/

Fidgeting (NEAT) study: https://pubmed.ncbi.nlm.nih.gov/11101470/

🎙️About

Fit For Science is a deep-dive podcast hosted by two biological data scientists, Rob and Stephan, exploring the intersection of research, health tech, and data-driven lifestyle design. The hosts provide evidence-based systems, layered with practical "N=2" personal experimentation, to cut through the noise in the health and fitness industry.

Learn more: https://www.fitforscience.com/

Subscribe on your favorite platforms

YouTube: https://www.youtube.com/@FitForScience

Spotify: https://open.spotify.com/show/56TjUxuMsPETb0kGEJ7nwf

Apple Podcasts: https://podcasts.apple.com/us/podcast/fit-for-science/id1863479802

Amazon Music: https://music.amazon.de/podcasts/c3e54ee7-4a2c-442e-a59f-553fbfb02b11/fit-for-science

⚠️Disclaimer: This podcast represents our own opinions and is for informational purposes only. It does not constitute medical or financial advice or a professional relationship.