Fishtown Medicine Library
Performance & Burnout
Improve your baseline. Achieve your potential.
How Much Protein? Muscle, Aging, and Longevity
The RDA for protein is a floor rather than a target. Here is how much protein the evidence supports for building muscle, defending against age-related loss, and aging well, plus the kidney myth and the plant-versus-animal question.
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HRV and Resting Heart Rate: What They Really Mean
Heart rate variability and resting heart rate are two of the most useful numbers on your Oura or Whoop. What they mean, why trends beat single readings, and how Fishtown Medicine uses them in a longevity plan in Philadelphia.
Muscle Is the Organ of Longevity
Muscle mass and strength predict how long and how well you live, and both are buildable at any age. Why sarcopenia matters, what the evidence shows, and how Fishtown Medicine builds strength into a longevity plan in Philadelphia.
Fix Your Gut. Sharpen Your Mind.
Your gut is your second brain. We help driven Philadelphians tune their microbiome for cognitive clarity, immunity, and metabolic efficiency.
Metabolism: Beyond the Scale
A nuance-first approach to metabolic health and GLP-1s. We focus on metabolic integrity and body composition, not just numbers on a scale.
Burnout Is Not a Badge of Honor
Your drive should not cost you your health. We help Philadelphia executives and founders build a biological buffer against burnout.
Zone 2 Training: Mitochondrial Base
Why steady-state Zone 2 training is the most potent metabolic drug for longevity. Learn the science of mitochondrial efficiency and fat oxidation.
Creatine: The Brains Backup Battery
Safe, cheap, and well-studied. Learn why creatine monohydrate is one of the most underrated brain supplements for cognitive fatigue and resilience.
Grip Strength: The Check Engine Light for Longevity
Strong hands, longer life. Grip strength is a powerful proxy for muscle health, neuromuscular integrity, and mortality risk. Here is how to test it.
VO2 Max: The Ultimate Mortality Metric
VO2 Max is the single most powerful predictor of all-cause mortality. Learn how to measure and increase your physiological engine size.