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Rest day or easy session? What active recovery does and doesn't do, what happens while you recover, how long it takes, and what a watch can't tell you.

Rehydrate, refuel, repair — and a fourth R its own authors renamed. What each R rests on, and why every number assumes you train again within hours.

Yes. The UK says 2 years after your last period under 50 and 1 year at 50 or over; the US says 1 year at any age. HRT is not contraception.

Pregnancy, thyroid disease, anaemia and depression all overlap with perimenopause. A table of thirteen look alikes: what differs, and what settles each one.

Cycles usually shorten first, then start skipping. What's normal month to month, which bleeding changes need checking, and which never wait.

Perimenopause has two clinical stages, early and late, set by cycles rather than age. Where the "4 stages" lists come from, and how to place yourself.

Reviews of black cohosh for hot flashes disagree, EU regulators allow specific extracts, and the liver question is unresolved. Here's the evidence.

What regular stretching actually changes, what it has not been shown to do, how long to hold a stretch, and a simple beginner routine built on the evidence.

Which balance exercises reduced falls in trials of older adults, how often and for how long, where to start at home, and who should get a falls check first.

How to begin running from low fitness: a walk run start, how quickly to build up, what injury data show, and when to see a doctor first. Evidence, not promises.

Very short bursts of effort spread through the day. What the trials tested, what the mortality headlines measured, and what nobody has shown yet.

Three minutes fast, three minutes easy. Here is the protocol as the Japanese trials ran it, the results they reported, and the details the coverage skips.