Nutrition
Protein Intake for Muscle Growth
International Society of Sports Nutrition Position Stand
Supports:
- 1.4–2.0 g/kg/day protein
- Muscle preservation
- Fat loss
- Recovery
Mediterranean Diet
New England Journal of Medicine
Supports:
- Cardiovascular health
- Longevity
- Reduced mortality
- Metabolic health
Fat Loss
Intermittent Fasting
New England Journal of Medicine Review
Supports:
- Weight loss
- Insulin sensitivity
- Metabolic flexibility
- Reduced inflammation
Time-Restricted Eating
Harvard Health Summary of Recent Review
Supports:
- Greater fat loss with exercise
- Lean mass preservation
- Cardiometabolic health
Obesity Guidelines
American Association of Clinical Endocrinology
Supports:
- Weight loss
- Nutrition
- Lifestyle medicine
- Obesity treatment
Exercise & Performance
Resistance Training & Healthy Aging
American College of Sports Medicine Position Stand
Supports:
- Muscle growth
- Strength
- Healthy aging
- Body composition
- Functional independence
Resistance Training Reduces Mortality
Systematic Review & Meta-analysis
Supports:
- Reduced all-cause mortality
- Reduced cardiovascular disease
- Improved longevity
HIIT Improves Fitness & Metabolic Health
Evidence-Based Review
Supports:
- VO₂ max
- Cardiovascular fitness
- Insulin sensitivity
- Fat loss
- Time-efficient exercise
Physical Activity Guidelines
U.S. Department of Health & Human Services
Supports:
- Exercise recommendations
- Strength training
- Aerobic exercise
- Longevity
American Heart Association Exercise Recommendations
Supports:
- Cardiovascular health
- Blood pressure
- Weight control
- Heart disease prevention
Exercise Is Medicine®
Supports:
- Exercise as preventive medicine
- Chronic disease reduction
- Healthy aging
Longevity
Hormones
Sleep & Recovery
American Academy of Sleep Medicine
Supports:
- Hormone regulation
- Recovery
- Athletic performance
- Longevity
Recovery
Supplements
Creatine Monohydrate
International Society of Sports Nutrition Position Stand
Supports:
- Strength
- Muscle growth
- Recovery
- Brain health
- Healthy aging
Protein Intake for Muscle Growth
International Society of Sports Nutrition Position Stand
Supports:
- 1.4–2.0 g/kg/day protein
- Muscle preservation
- Fat loss
- Recovery
Our Commitment to Evidence-Based Health
At Ageless Performance Project, our educational content is built on peer-reviewed scientific research, consensus statements, and clinical practice guidelines from respected medical and scientific organizations. As new evidence emerges, our recommendations evolve to reflect the best available science. While no single study provides all the answers, we strive to present balanced, evidence-informed guidance to help you make confident decisions about your health, fitness, and longevity.