Notes from the system
The Field Notes.
Short essays on biology, training, and the executive body. The same frameworks we use with our 1:1 advisor clients — written for the man who reads while he eats.
Building Muscle After 40: The Executive's Playbook
You can absolutely build muscle after 40 — but the program a 25-year-old runs will quietly destroy you. Here's the system that works on an executive schedule.
Resistance Training for Testosterone: What Actually Works After 35
Not all lifting raises testosterone equally. Here's what the research says about loading, volume, and rest — and what to put in your program tomorrow.
Signs of Low Testosterone in Men Over 40 (And What to Test First)
The drop is rarely dramatic. It looks like a slow loss of edge — in the gym, the boardroom, the bedroom. Here's how to spot it and what to test.
The Visceral Fat Window: Why Your Gut Predicts Your Next Decade
Two men at the same weight can have completely different metabolic futures. Visceral fat is the difference — and it's the most modifiable risk factor you have.
Sleep, Cortisol, and the Testosterone Curve: Why You're Wired at 11 PM
Wired at 11 PM and dragging at 3? It's not in your head. Here's the cortisol-testosterone curve and the protocol that actually fixes it.
The Protein Floor After 40 (Men's Edition): 1 g/lb Isn't Bro Science
The RDA was built to prevent deficiency in 20-year-olds. The actual floor for an active man over 40 is closer to 1 g/lb — and the meta-analyses back it up.
Cardio for Men 40+: Zone 2, VO2 Max, and the End of the Gray-Zone Grind
The 60-minute moderate cardio grind is the worst zone for a 45-year-old. Here's the Zone 2 + VO2 max split that builds the engine without breaking recovery.
Strength, Mortality, and the Number That Predicts How You Age: Grip + Lifts
Strength predicts mortality. Grip strength alone correlates with all-cause death better than systolic blood pressure. Here are the lifts that actually matter.
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