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This Week's 5-2-30

Find Your Zone 2 Without a Lab: The Talk-Test Method and a Weekly Template for Beginners

A lab test for your training zones costs a few hundred dollars. The validated free version lives in your own lungs.

Jun 12 • Jess Andrade, DO, FAAP, CAQSM

Your First Zone 2 Workout: The 30-Minute Engine Builder (Made for People Starting Late)

The workout that builds your longevity engine is so gentle you can hold a full conversation through it, which is exactly why it is perfect for a body…

Jun 10 • Jess Andrade, DO, FAAP, CAQSM

Strength Series | Day 2 of 2 Beginner at Home Strength: This Weeks 5-2-30 By A Sports Doctor

A physician-designed at-home plan that uses five foundational movements, two days a week, thirty minutes a session, plus the simple cardio prescription…

Jun 4 • Jess Andrade, DO, FAAP, CAQSM

Doctor Jess Science Lab

It’s Never Too Late: The Single Best Predictor of How Long You’ll Live (And It’s Not Your Cholesterol)

The number that may predict your lifespan better than cholesterol, blood pressure, or family history responds to training at any age, even if you have…

Jun 8 • Jess Andrade, DO, FAAP, CAQSM

Creatine for Longevity? Supplement Review By A Sports Medicine Doctor

The most studied supplement in sports nutrition history is getting a rebrand. The research behind it is surprisingly compelling, and the cost is almost…

Jun 2 • Jess Andrade, DO, FAAP, CAQSM

How to Keep Your Bones Strong As You Age By A Sports Doctor

The science on bone health has shifted dramatically in the last decade, and most of what your parents told you is now outdated.

May 30 • Jess Andrade, DO, FAAP, CAQSM

Movement Breakdowns

5 Beginner Ab Exercises a Sports Doctor Actually Recommends (Spoiler: Crunches Are Not on the List)

The science of core training has moved on. Your routine should too. Crunches are out and these 5 exercises are in.

Jun 7 • Jess Andrade, DO, FAAP, CAQSM

The 30-Minute Rotator Cuff Rehab Plan by A Sports Doctor: 6-Week Program

The shoulder pain keeping you up at night does not automatically need a surgeon. Here is the home program backed by the American Academy of Orthopaedic…

May 31 • Jess Andrade, DO, FAAP, CAQSM

10-Minutes To A Perfect Squat Into Your Sixties, Seventies, Eighties, and Nineties

A doctor’s deep dive on movement number one of the 5-2-30 Method™. The science, the form, the progression, the load, and the red flags every adult over…

May 27 • Jess Andrade, DO, FAAP, CAQSM

Doctor Jess Fitness

Doctor Jess Fitness

I help you train smarter for longevity, backed by sports medicine. Weekly paid subscriber exercise plans. Dr. Jess Andrade DO, FAAP, CAQSM. Double Board Certified Sports Medicine Doctor. 1.5 Million + followers across social media.

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I help you train smarter for longevity, backed by sports medicine. Weekly paid subscriber exercise plans. Dr. Jess Andrade DO, FAAP, CAQSM. Double Board Certified Sports Medicine Doctor. 1.5 Million + followers across social media.

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Doctor Jess Fitness