Every entry.
All 111 Vital Codex entries, newest first. Tier I is free and open to everyone; Tier II adds the full mechanisms, dosing detail, and citations.
Creatine Monohydrate: The Energy Buffer That Works Beyond Muscle
The most studied supplement in sports science now carries a second evidence base — mitochondrial structure, brain energetics, post-viral fatigue, and cardiometabolic bioenergetics. The muscle effects are settled; the interesting questions are now cellular.
Muscle Optimization After 60: Direct Builders and the Systems That Let Them Work
Preserving lean mass in later decades is less about heroic training and more about giving the tissue the signal, the substrate, and the recovery it needs to respond.
VO₂ Max and Lifespan: The Strongest Single Fitness Predictor
Cardiorespiratory fitness tracks all-cause mortality more tightly than smoking, hypertension, or diabetes — and it is one of the few risk factors that responds to training within months.
Protein, Leucine, and the Anabolic Threshold After 40
The dose-response curve for muscle protein synthesis shifts with age. Here is what that means at the plate.