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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 masterySimple 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.
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!
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:
For over 20 years, I've spent a lot of time:
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].
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:
Isn't the point to feel sharp, strong, and secure in your own mind and body—every single day?
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:
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.
If you don't make time for exercise, you'll probably have to make time for illness.
Appetites are increasing and we're eating larger portions.
We move less and sit around more.
Bacon is delicious and sugary foods and drinks are more addictive than cocaine.
Many of us are suffering from anxiety, depression, stress, obesity, diabetes, and lack of sleep. Many of us require medication.
We're confused and frustrated. Orange juice is bad for you, yet oranges are good. Why?
The solutions are here. Internalizing them is a process.
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.
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.
Hunger is one of the most motivating human forces, and making a quick meal is as simple as making Easy Udon, simmering oats, barley, or quinoa, blending a classic bean dip for your carrots and broccoli, or making chimichurri to drizzle on top of your eggs, or microwaving a meal out of Foundation: Express.
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.
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 website is a freely available public resource dedicated to global health and wellness. If you've found value in the ad-free content, please consider making a donation to help maintain and develop these resources while also supporting my family.
You may securely make your donation through the link below.
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With kind gratitude,
Joachim
