Unified theory of fitness: The interdependent core pillars of nutrition, exercise, and sleep contribute to microbiome, physical, mental, and metabolic health.
Learn how to personalize your fitness:
Burn fat and build muscle, quickly, realistically, and naturally
Extend your lifespan and healthspan by staying youthful and reducing the risk of disease
Eat more while consuming fewer calories with accessible ingredients
Develop mental and physical mastery
🔍 Evidence-based research
Simple Science Fitness offers clear and proven objective facts, much of it rooted in common sense and supported by over 400 cited links to clinical journals and research papers, along with powerful fitness calculators.
⚙️ Biohacking doesn't have to be complicated
A sensible approach to a healthy lifestyle, requiring only minimal equipment and whole foods, will give you results—no matter your age, weight, gender, or fitness level. It worked for us. Become a superhuman!
🤝 Why should you trust me?
The author behind this site, at age 40, embodying the principles shared here. Proven results through consistent effort.
As someone naturally curious, I'm always trying to make sense of the world around me. One puzzle I keep returning to is why fitness and nutrition seem so confusing in our society. The truth is, we already have the answers, but we've surrendered our power instead of empowering ourselves:
We oversimplify complex systems, creating half-truths where nuance is needed.
Online media distort information for profit, fueling misinformation, petty arguments, dietary tribalism, and the rise of misleading influencers.
For over 20 years, I've spent a lot of time:
Researching the science behind health and fitness
Using myself as a citizen scientist
Optimizing my own health
In my 40s, my biological age reflects someone much younger. The results speak for themselves: excellent biomarkers, athletic-level blood pressure, and no visceral fat. Despite how it may appear, I'm actually genetically predisposed to obesity [markers 1, 2, 3, 4, 5].
A+ score across 50 biomarkers, reflecting excellent health.A typical reading of 106/62 mmHg, common in healthy, active individuals, indicating a lower risk of hypertension-related issues like heart disease or stroke.Visceral (belly) fat weighing exactly 0.00 lbs, placing me at the lowest health risk for any disease.8.4% body fat as of my last DEXA scan at age 40, 5'10", and 170 lbs (77 kg).
As a husband, a parent to a special needs child, and the son of deaf immigrants, I balance full-time work, hobbies, family, friends, and maintaining this website. I don't make excuses when it comes to health and fitness. Believe me, I understand the challenges firsthand and can share with you how I manage my lifestyle effectively.
My goal is to share the most up-to-date, reliable information on health and fitness. This is my contribution to society. ✌️
Sure, pizza, chips, and burgers are tempting, and exercise can feel overwhelming. But the point of investing in a healthy lifestyle is to truly thrive by:
Preventing early death, avoidable diseases, and the burden of chronic pain or crippling medical debt in later years.
Sleeping well and staying mobile, strong, flexible, and capable.
Living with sustained energy, focus, and true motivation—while avoiding burnout, fatigue, sugar crashes, brain fog, and low stamina.
Building confidence and resilience while reducing the risks of stress, depression, anxiety, and lethargy.
Having the vitality to fully engage with life: keeping up with kids, maintaining meaningful relationships, pursuing passions, and performing at your best professionally.
Isn't the point to feel sharp, strong, and secure in your own mind and body—every single day?
Healthspan and Lifespan
The Four Horsemen of age-related diseases: cancer, heart disease, diabetes, and dementia. Let us evade them a while longer by extending healthspan to match potential lifespan.
Cardiovascular disease is the leading cause of death globally, responsible for 32% of all deaths. Sadly, for many, the first sign of cardiovascular disease is a sudden and fatal heart attack.
Imagine your doctor telling you that your blood tests are "normal," only for you to suffer a heart attack shortly thereafter due to undetected atherosclerosis—something that an ApoB test might have uncovered. Or consider why we wait until reaching "pre-diabetes" to finally take action, rather than addressing lifestyle factors earlier. Would you start smoking at 20 if you knew it would lead to lung cancer by age 50? Even if you don't end up getting lung cancer, why take a chance? Consider the importance of prevention.
Prevention can eliminate the need for a cure—it's often the difference between thriving and merely surviving.
While medicine can help extend lifespan, it doesn't prevent age-related diseases like cancer, cardiovascular disease, diabetes, or Alzheimer's. These conditions can abruptly shorten your life or make your final years, as well as your family's, deeply challenging and distressing. This can start earlier than you expected, especially if you spend a lot of time eating ultra-processed foods (UPFs) and sitting for extended periods.
Consider that:
A high waist circumference increases the risk of developing colorectal cancer by 2–3x.
A high waist circumference increases the risk of developing diabetes by 2–5x.
Ensure that your healthspan (the period of life spent in good health) keeps up with your lifespan. Rather than dying longer, let's live longer. This requires consistent commitment to maintaining a healthy lifestyle.
Our goal is to align healthspan with lifespan, ensuring a longer life is also a healthier one.
If you don't make time for exercise, you'll probably have to make time for illness.
Simple Steps
🪞 Your body is a reflection of how well you take care of yourself.
Many of us are suffering from anxiety, depression, stress, obesity, diabetes, and lack of sleep. Many of us require medication.
"No matter how hard I try, I can't get the weight off."
We're confused and frustrated. Orange juice is bad for you, yet oranges are good. Why?
Oranges have more fibre and nutrients, which promote satiety and better health. Fibre slows the digestion and absorption of sugar, meaning orange juice can cause a rapid sugar spike. It takes about three oranges to make one cup of orange juice, effectively tripling the sugar concentration.
Solutions
Most of your meals must be prepared or cooked at home—this is non-negotiable. Restaurants, fast food outlets, and convenience foods and beverages are almost always lacking in nutrition, high in calories, packed with inexpensive carbs, fats, and salt, and deliberately designed to make you hungrier and overeat.
Consume mostly plant-based foods, such as fruits, legumes, whole grains, nuts, seeds, and twice as many vegetables as any other portion. Don't forget the herbs and spices!
Does it contain added sugar? Don't eat or drink it!
For every hour spent on computer, television, or phone screen time, match it with an equal amount of exercise. Too much? Then aim for just 30 to 60 minutes of exercise each day.
Many of us can improve our quality of life, feel happier, appear younger, and live longer simply by making sustainable lifestyle changes.
The solutions are here. Internalizing them is a process.
The Big Buts
"But I don't have time!"
Consider the time it takes to travel to a restaurant, wait for a meal (and dessert), wait for the bill (and determine the tip), then consider the time it takes to travel back home (hopefully avoiding traffic congestion). You could argue it's quicker at a fast food restaurant, but it's certainly not healthier nor cheaper.
Cooking can actually save you time if you make lots of meals in advance and produce leftovers in bulk. Some are quick to make, like porridge with nuts, seeds, and berries.
"But healthy foods are expensive!"
Not necessarily. I'm not talking about healthy food products, but rather whole foods. Many fruits, vegetables, legumes, whole grains, and seeds can be very cheap—especially in bulk. While prices of whole foods do vary by location, it's important to know what's inexpensive in the region you live in. For example, if you live near the coast, fish is likely cheaper.
Buying food in bulk (hello, Costco!) or buying from a local produce or ethnic market will save you significantly more than from most commercial grocery stores and supermarkets. Do a bit of research in your area and you'll discover hidden gems. Online retailers such as Amazon or your local farms can be economical, especially if again, ordering in bulk.
Lastly, do consider that individual and societal medical- and health-related costs can be much, much more expensive. Imagine living without needing to buy and take prescription or over-the-counter drugs, or if you're already on them, reducing them.
Lastly, you don't really need supplements, especially since they can be quite expensive—as long as your whole food choices are optimal.
Add in an apple, a handful of sunflower seeds, and some walnuts and you'll ultimately feel like having more motivation.
Author's Anecdote
There's a paradox when it comes to the energy and time spent on healthy foods, exercise, and sleep. By investing time in a healthy lifestyle, I've actually increased my energy and productivity by avoiding burnout, fatigue, lethargy, sugar crashes, brain fog, low stamina, and lack of motivation caused by suboptimal choices. The mental clarity and physical vitality that a healthy lifestyle brings provide me with focus and drive all day long.
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Glossary
Anaerobic and Aerobic
Anaerobic respiration means the "absence of oxygen" and aerobic respiration means "with oxygen." Anaerobic exercises require short bursts of energy while aerobic exercises can be performed over long periods of time.
Antioxidants
Antioxidants are an umbrella term encompassing polyphenols (such as flavonoids), carotenoids, and vitamins like C and E. They protect the body from inflammation and neutralise free radicals that cause oxidative stress, which can lead to chronic diseases.
Autophagy
Derived from the Greek words “auto” (self) and “phagy” (eating). It is the process by which cells remove damaged or dysfunctional proteins and organelles, recycling these components to maintain cellular health. Autophagy is associated with increased lifespan and improved health markers. This process is triggered by conditions such as fasting or caloric restriction, low protein intake, exercise, and low-carbohydrate diets.
Bliss Point
The amount of salt, sugar, and fat to maximize palatability in order to increase cravings.
Bulking
Bulking is increasing body weight with the intent of building muscle.
Chronic diseases
A cluster of diseases such as diabetes, cardiovascular disease (CVD), dementia, and cancer, likely as symptoms of accelerated aging.
Diet
Foods and drinks that a person consistently consumes.
Empty calories
Calories that contain little to no nutrients. Sugar is a source of empty calories.
Fitness
A state of being with strength, mobility, and endurance, while being free of chronic disease.
Free Radicals
Free radicals are unstable molecules that are naturally produced during normal metabolic processes but can also result from external sources like pollution, UV radiation, and smoking. Left unchecked, free radicals can cause oxidative stress, damaging cells, proteins, and DNA, potentially leading to chronic diseases and aging. A balanced diet rich in antioxidants and regular exercise can help reduce their harmful effects.
Hormesis
Hormesis is a biological phenomenon where a beneficial effect (improved health, stress tolerance, growth, or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses. In simpler terms, it's the scientific basis for the idea that "what doesn't kill you makes you stronger," however only at the right dose. Hormesis stimulates repair processes that provide cell survival and health benefits. For example, organic plants that survive in harsh weather are more likely to contain more polyphenols, and moderate exercise stresses the body in ways that ultimately improve fitness. Cold showers, saunas, and calorie restriction (fasting) are other examples.
Food products that are engineered by food scientists to create insatiable overconsumption. Salt, sugar, fat, and wheat flour are combined to maximize pleasure in the brain's reward system, simulating the effects of addictive substances.
IGF-1
Insulin growth factor-1 (IGF-1) is a hormone similar in structure to insulin, and promotes muscle growth and regeneration. However, high IGF-1 levels have been associated with increased risk of cancer and other age-related diseases, which can be mitigated or reversed through fasting.
Insulin resistance
Excess fat leads to your liver and muscle cells no longer responding properly to insulin, a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells for energy or storage. This leads to a vicious cycle of storing fat while being more unable to burn it, eventually causing diabetes. Fortunately, this condition can be reversed.
Inflammation
Where parts of the body becomes reddened, swollen, hot, or painful in response to an infection. Food-related inflammation, especially sugar, is linked to modern diseases.
Macronutrients
Fat, carbohydrate, and protein are macronutrients. They are required by the body in large amounts to sustain life. Alcohol is also considered a macronutrient.
A cluster of medical conditions or modern health-related diseases, including obesity, high blood pressure, high blood sugar, raised triglycerides, and low HDL cholesterol.
Metabolism
The chemical processes by which cells produce the substances and energy needed to sustain life.
Metabolic Compensation
The body's natural tendency to adjust its energy expenditure and appetite in response to increased physical activity or caloric restriction. This can result in increased hunger, reduced non-exercise activity, or slowed metabolism, potentially offsetting weight loss efforts.
Micronutrients
Vitamins, minerals, or acids required by the body in small amounts for healthy growth and development.
Moderation
Avoidance of extremes or excesses.
mTOR
A protein kinase that helps control how cells grow and thrive. Reducing protein intake, particularly amino acids like leucine, inhibits mTOR activity. This inhibition is linked to increased autophagy (cellular cleanup) and decreased cellular aging and cancer risk. Fasting and limiting protein intake can enhance longevity and metabolic health.
Nutrients
Substances essential for growth and the maintenance of life.
Omega-3
Omega-3 fatty acids, particularly EPA and DHA, are essential for brain development and function, heart health, and reducing inflammation. They help prevent chronic diseases and may lower the risk of mental decline and mood disorders.
Palatable
Pleasant to the taste.
Polyphenols
Polyphenols are plant-based compounds with antioxidant and anti-inflammatory properties, protecting cells from oxidative stress and supporting metabolic health, including cardiovascular and gut function. They are linked to a reduced risk of chronic diseases like cancer, heart disease, and neurodegenerative conditions.
Protein Kinase A
Protein Kinase A (PKA) is a key enzyme that, when activated by high sugar intake, can accelerate aging and the development of diseases such as diabetes, cardiovascular diseases, cancer, and neurodegenerative diseases.
Processed Foods
Food commercially prepared for ease of consumption. Examples are ramen noodles, deli meat, cereals, potato chips, TV dinners, and fast food meals. However, some processed foods can be healthy for you in moderation, such as cheese, Greek yogurt, kefir, sauerkraut, homemade sourdough bread, coffee, beer, and red wine.
Satiety
The feeling of fullness, or satisfaction of an appetite.
Sedentary
A person who spends most of their time sitting instead of being active. A sedentary lifestyle is associated with early death.
Set Point
Or more accurately, "settling point." The range of weight that your body naturally tries to maintain through physiological processes such as appetite regulation, energy expenditure, and metabolic adaptation. It is influenced by genetics, environment, and lifestyle factors.
Thermogenesis
The mechanism where the body uses energy as heat, instead of storing it as fat.
Ultra-Processed Foods (UPFs)
Highly industrialized food products made from multiple ingredients and extensive processing, often including additives and preservatives. Examples include soft drinks, packaged snacks, instant noodles, reconstituted meat products, and commercial baked goods.
Volume
Volume in resistance training is calculated as the number of sets multiplied by repetitions multiplied by the weight lifted. Higher training volume is generally associated with greater muscle growth, though excessive volume without adequate recovery can hinder progress.
Whole Grains
Whole grains retain all three parts of the grain kernel: the bran, germ, and endosperm—unlike refined grains, which lose the bran and germ. This preservation maintains fibre, vitamins, minerals, phytochemicals, and antioxidants. Examples include whole wheat, bulgur, rolled oats, steel-cut oats, barley, brown rice, quinoa, amaranth, millet, and corn.
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About this site
The author and his son.
Simple Science Fitness was created in 2012 by Joachim Lapiak and is continuously maintained by the author to ensure the health and fitness content and tools remain current, comprehensive, and timeless. Simple Science Fitness was entirely researched, written, designed, and developed by Joachim.
The information on this site is intended for healthy adults of all ages. The content, including charts and visuals, is grounded in logical reasoning and empirical evidence. Science, by its very nature, is a self-correcting mechanism, and as a result, this site strives to uphold the principles of rigorous research.
This site was developed to help individuals achieve their health and fitness goals. Accurate knowledge, when applied consistently, leads to successful results. Those who achieve high levels of fitness inevitably prioritize quality nutrition, regular exercise, and sufficient sleep, all within a disciplined lifestyle.
The author brings over two decades of research and experience in health and fitness. Having earned an NCAA-accredited certification in Personal Training, he has explored various training and dietary regimens, meticulously documenting results through biofeedback.
Joachim is a son to deaf parents, husband, and father to a special needs child.
This breathwork called coherent breathing, also known as resonance breathing, involves a continuous rhythm, typically inhaling for 5–6 seconds and exhaling for 5–6 seconds without a pause. This smooth, unbroken cycle creates a steady heart rate pattern that:
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Burn fat and build muscle, quickly, realistically, and naturally
Extend your lifespan and healthspan by staying youthful and reducing the risk of disease
Eat more while consuming fewer calories with accessible ingredients
Develop mental and physical mastery
