Marcus Chen

22 Articles

• Recovery Is Training: Why Rest Days Are Doing More Than You Think

  Rest days are often treated as the absence of training. They're actually where most of the adaptation happens.

• Glycine for Sleep: The Mechanism Behind the Supplement

  Glycine is one of the few supplements with a plausible mechanism and reasonable evidence for sleep. Here's why it works — and whether it might help you.

• Lucid dreaming protocols and risk

  Lucid dreaming is achievable, but methods can disrupt sleep quality. Here's what actually works and what the trade-offs are.

• How Much Protein Do You Actually Need?

  Protein recommendations range from barely enough to survive to amounts that would require eating every two hours. Here's what the evidence actually supports.

• Sugar Substitutes Compared: Stevia, Monk Fruit, Aspartame, and Sucralose

  Zero-calorie sweeteners aren't all equal. Here's what the evidence says about each one.

• Walking Is the Most Underrated Form of Exercise

  In the race to optimize exercise, walking gets dismissed as too easy to count. The research tells a different story.

• Creatine 101: Not Just for Lifters—Why You Should Probably Take It

  Creatine is the most studied supplement. Here's what it actually does and why it's useful even if you don't lift.

• Plyometrics for General Fitness — Power Training Beyond Athletics

  Plyometric training builds power and explosiveness. It's useful for general fitness, fall prevention, and maintaining athleticism with age.

• HIIT vs Steady-State Cardio — When Each One Wins

  Both methods improve aerobic fitness. HIIT is time-efficient; steady-state builds base capacity. Here's how to use both strategically.

• Deload Weeks — When and Why

  A deload week reduces training volume by 40-50% to let your body recover. When done strategically, it improves long-term progress.

• Vagus nerve hype: what's real and what's overblown

  The vagus nerve is real and important, but much of the wellness hype misrepresents what stimulating it actually does.

• Eggs and Cholesterol: The Long Story

  Dietary cholesterol doesn't cause high blood cholesterol. Here's why eggs are back on the menu.

• Training to Failure — The Cost

  Training to momentary muscular failure increases hypertrophy stimulus but also increases fatigue and injury risk. A nuanced view.

• Macronutrients 101: Protein, Carbs, Fats—Finding Your Balance

  Protein, carbs, and fat aren't villains or heroes—they're tools. Here's how to use them for your body and goals.

• VO2 Max and Mortality — Why Aerobic Fitness Predicts Lifespan

  VO2 max is one of the strongest predictors of lifespan independent of age or weight. Here's what the research shows and why.

• Mobility vs Flexibility — A Meaningful Distinction

  Flexibility is passive range of motion. Mobility is active control through that range. Which one you need depends on your goal.

• Melatonin Micro-Dosing: How Much Actually Works

  The standard 5-10mg melatonin tablet may be 5 to 50 times your body's actual need. Here's what the research says about dose.

• Eccentric Loading — The Research on Lengthening Contractions

  The lowering phase of a lift creates the most mechanical tension and drives hypertrophy. Understanding eccentric loading changes how you train.

• The Beginner's Guide to Strength Training: What Actually Matters in Year One

  Most beginners get lost in the noise of programming debates, supplement stacks, and equipment choices. Here's what the research and experience actually say matters in the first year.

• Blue light timing: when it matters and when it doesn't

  Blue light hype is everywhere, but the science is more nuanced. Here's what actually disrupts your sleep.

• Hypertrophy Basics — Rep Ranges and the Volume Question

  Muscle growth happens across a wide range of rep ranges. Total training volume matters more than the specific rep scheme.

• REM vs deep sleep: what each actually does

  REM and deep sleep aren't interchangeable. Each serves distinct functions. Here's what you need.