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1. Mindpreliminary · human dataAdded 8 August 2026

   In Antarctic isolation, more contact meant more friction, not comfort

   Over a 10-month Antarctic overwintering at Concordia Station, 12 crew members reported progressively rising loneliness and conflict while cohesion and individual performance declined. More frequent close-range contact was associated with more conflict and paranoid thoughts, not with social support.

   ⚠What it shows: Observational study of a single 12-person crew over one 10-month mission; associations only, small sample, and findings from an extreme environment may not generalise to everyday settings.Study · Proc Natl Acad Sci U S A

   Full breakdown →Social interactions in isolated, confined, and extreme environments: A study of Antarctic winter teams using wearable sensors. Proc Natl Acad Sci U S A 2026
2. Sleeppreliminary · human dataAdded 8 August 2026

   Ultrasound sleep patch lengthened REM in a 28-participant study

   A skin-attached patch that pairs focused ultrasound with overnight brainwave recording, aimed at the subthalamic nucleus, increased REM duration by 4.6% and reduced REM latency by 24% in a 28-participant study.

   ⚠What it shows: One 28-participant registered study of a prototype device, reported by the engineering team that developed it and has filed a patent; the abstract gives no daytime outcomes, no safety data and no independent replication.Clinical trial · Nat Commun

   Full breakdown →REM sleep explained →Sleep Calculator →Skin-attached bioadhesive patch enabling ultrasound deep brain stimulation and real-time electrophysiological monitoring for REM sleep enhancement. Nat Commun 2026
3. Metabolic & GLP-1well supported · human dataAdded 8 August 2026

   Semaglutide's weight effect holds up in Asian adults, pooled trials find

   In a meta-analysis of five randomised trials in 2614 Asian adults with overweight or obesity, once-weekly semaglutide 2.4 mg reduced body weight by 8.20% more than placebo, with smaller waist circumference, BMI and systolic blood pressure alongside mostly mild gastrointestinal side effects.

   ⚠What it shows: Pooled data from five placebo-controlled RCTs (2614 Asian adults with overweight or obesity), all rated low risk of bias, but heterogeneity was high for weight, waist and BMI (I2 = 84%, 84% and 66%) and long-term and real-world outcomes were not assessed.Meta-analysis · Diabetes Obes Metab

   Full breakdown →Visceral fat explained →Calorie Deficit Calculator →Efficacy and safety of once-weekly subcutaneous semaglutide 2.4 mg for the management of overweight or obesity in Asian populations: A systematic review, meta-analysis and meta-regression of randomised trials. Diabetes Obes Metab 2025
4. Trainingpreliminary · human dataAdded 8 August 2026

   Strength classes fill up, but almost nobody checks if people keep lifting

   Across 69 studies of real-life programmes promoting muscle-strengthening exercise in healthy adults, attendance was generally high and 70.0% of the randomised trials improved functional performance, but only nine studies measured whether participants actually took up strength training.

   ⚠What it shows: A systematic review of 69 studies (10 to 3507 participants each, 36 randomised trials) in healthy community-dwelling adults, but 52 studies were rated weak quality and only five strong, and evidence was conflicting for most outcomes beyond function.Systematic review · J Sci Med Sport

   Full breakdown →Training volume explained →Training Volume Calculator →Promotion of muscle-strengthening exercise for public health: a systematic review of real-life interventions in healthy adults. J Sci Med Sport 2026
5. Sleepwell supported · human dataAdded 8 August 2026

   Bottling up emotions tracks with worse sleep, but the link is small

   Pooling 23 independent samples of healthy adults (N = 13,636), habitual expressive suppression, routinely masking outward emotion, showed a small but consistent association with poorer self-reported sleep quality (r =.14), and the link was stronger in studies focused on COVID-19-related stress.

   ⚠What it shows: A meta-analysis of 23 samples totalling 13,636 non-clinical adults, but built on zero-order correlations from self-report questionnaires, so it shows association only: suppression could follow poor sleep as easily as precede it, and the effect is small.Meta-analysis · BMC Psychol

   Full breakdown →Cultural background and pandemic context as moderators of the association between expressive suppression and sleep quality in healthy adults: a systematic review and meta‑analysis. BMC Psychol 2026
6. Bones & Jointswell supported · human dataAdded 8 August 2026

   For knee osteoarthritis pain, non-weight-bearing strength work led the field

   In a meta-analysis of eight randomised trials, short-term exercise produced a large reduction in knee osteoarthritis pain overall (SMD -0.94), and non-weight-bearing strengthening had the biggest effect (-1.42) compared with weight-bearing strengthening (-0.70) and aerobic exercise (-0.45).

   ⚠What it shows: Pooled data from only eight randomised trials, all using programmes of more than three sessions a week for up to eight weeks, so this speaks to short-term pain relief only; the subgroup comparison is indirect and the review dates from 2013.Meta-analysis · Clin Rehabil

   Full breakdown →Efficacy of strengthening or aerobic exercise on pain relief in people with knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials. Clin Rehabil 2013
7. Trainingwell supported · human dataAdded 8 August 2026

   Steady-state cardio won't build muscle, pooled trials suggest

   A meta-analysis of 13 randomised controlled trials found moderate-intensity continuous cardio does not consistently increase muscle size in healthy adults, with a pooled effect close to zero compared with not exercising.

   ⚠What it shows: Meta-analysis of 13 RCTs in healthy adults; pooled effect was near zero but confidence intervals were wide, and the authors flag considerable variability in protocols, populations and measurement sensitivity, so a small effect cannot be fully ruled out.Meta-analysis · Appl Physiol Nutr Metab

   Full breakdown →Hypertrophy explained →Training Volume Calculator →Does moderate-intensity continuous training promote muscle hypertrophy? A systematic review and meta-analysis of randomized controlled trials. Appl Physiol Nutr Metab 2025
8. Supplementswell supported · human dataAdded 8 August 2026

   Resveratrol fails to shift liver enzymes in pooled trials

   Across 15 randomised trials with 714 participants, resveratrol supplementation produced no significant change in liver enzymes: ALT, AST, GGT, alkaline phosphatase and bilirubin all held statistically steady.

   ⚠What it shows: Meta-analysis of 15 RCTs (714 adults); heterogeneity was high for some enzymes (I² up to 82.9%), and subgroup analyses hint that dose, duration and population status could matter, but the pooled result was null across the board.Meta-analysis · Int J Clin Pract

   Full breakdown →Effects of resveratrol supplementation on liver enzymes: A systematic review and meta-analysis of randomised controlled trials. Int J Clin Pract 2021
9. Nutritionpreliminary · human dataAdded 8 August 2026

   Watermelon may cut blood pressure, and nudge blood sugar up

   A meta-analysis of 9 randomised controlled trials found watermelon consumption significantly lowered systolic blood pressure, total cholesterol and LDL cholesterol, but also significantly raised fasting blood sugar.

   ⚠What it shows: Meta-analysis of only 9 small RCTs; the authors describe the blood-pressure result as promising but explicitly call for longer, larger trials and urge caution on every outcome beyond blood pressure.Meta-analysis · Diabetes Res Clin Pract

   Full breakdown →Metabolic syndrome explained →Heart Age Calculator →Watermelon consumption decreases risk factors of cardiovascular diseases: A systematic review and meta-analysis of randomized controlled trials. Diabetes Res Clin Pract 2023
10. Supplementswell supported · human dataAdded 8 August 2026

    Zinc moves the needle on blood sugar in type 2 diabetes

    Across 22 randomised trials in people with type 2 diabetes, zinc supplementation reduced HbA1c by 0.47 points and fasting blood sugar by 23.32 mg/dl, and improved cholesterol, triglycerides and blood pressure. It also increased body weight by an average of 1.00 kg.

    ⚠What it shows: Dose-response meta-analysis of 22 RCTs (1,442 adults with type 2 diabetes); certainty rated moderate to high with no substantial publication bias, but the optimal form, dose and duration are unknown and weight rose slightly.Meta-analysis · Crit Rev Food Sci Nutr

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Effect of zinc supplementation in the management of type 2 diabetes: A grading of recommendations assessment, development, and evaluation-assessed, dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr 2024
11. Sleepwell supported · human dataAdded 8 August 2026

    Tai chi and Qigong ease sleep troubles in older adults

    A meta-analysis of 13 randomised controlled trials found community-based traditional Chinese exercises such as tai chi and Qigong reduce sleep disturbance in community-dwelling older adults; Qigong's effect was slightly larger but not significantly different from tai chi's.

    ⚠What it shows: Meta-analysis of 13 RCTs in community-dwelling older adults; the abstract reports no pooled effect sizes, the Qigong-versus-tai-chi difference was not significant, and applicability to younger people is untested.Meta-analysis · J Transcult Nurs

    Full breakdown →Sleep Calculator →Beneficial Effects of Community-Based Traditional Chinese Exercises on Sleep Disturbance Among Older Adults: Systematic Review, Meta-Analysis, and Meta-Regression of Randomized Controlled Trials. J Transcult Nurs 2026
12. Metabolic & GLP-1well supported · human dataAdded 8 August 2026

    Tirzepatide trims 16.32% of body weight in people without diabetes

    In a meta-analysis of six randomised trials in adults with overweight or obesity but without diabetes, tirzepatide cut body weight by 16.32% versus placebo, but roughly tripled the risk of nausea, diarrhoea and constipation, and more than doubled discontinuation due to adverse events.

    ⚠What it shows: Meta-analysis of six placebo-controlled RCTs in adults with overweight or obesity without diabetes; gastrointestinal side effects, serious GI events and drop-out due to adverse effects were all significantly higher than placebo.Meta-analysis · Obes Rev

    Full breakdown →Energy balance explained →Calorie Deficit Calculator →Efficacy and Safety of Tirzepatide on Weight Loss in Patients Without Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Obes Rev 2025
13. Women's Healthwell supported · human dataAdded 8 August 2026

    Melatonin fails to improve sleep in menopause, pooled trials find

    A meta-analysis of eight randomised trials in 812 menopausal women found melatonin, at doses of 1 mg to 5 mg for 3 to 12 months, modestly improved physical symptoms but did not improve sleep quality, overall menopausal symptoms, mood, anxiety or depression.

    ⚠What it shows: Meta-analysis of only eight RCTs with varying doses (1-5 mg) and durations (3-12 months); heterogeneity was high for several outcomes and the authors call for larger trials to confirm the findings.Meta-analysis · Menopause

    Full breakdown →Optimising Your Sleep Environment →Sleep Calculator →Effects of exogenous melatonin on sleep quality and menopausal symptoms in menopausal women: a systematic review and meta-analysis of randomized controlled trials. Menopause 2021
14. Trainingwell supported · human dataAdded 8 August 2026

    Cardio plus weights tops the table for weight loss in students

    A network meta-analysis of 39 randomised trials in 2,585 overweight or obese university students found combined aerobic-plus-resistance training most effective for improving BMI, body weight and fat mass, while HIIT produced the biggest reduction in body fat percentage.

    ⚠What it shows: Network meta-analysis of 39 RCTs restricted to overweight and obese university students; searches relied on a single database platform, and findings may not generalise to other age groups or settings.Meta-analysis · PeerJ

    Full breakdown →HIIT explained →Body Fat Calculator →Efficacy of four exercise modalities on body composition in overweight and obese university students: a network meta-analysis of randomized controlled trials. PeerJ 2026
15. Supplementspreliminary · human dataAdded 8 August 2026

    Creatine helps older lifters, but only alongside the training

    A systematic review of 17 randomised trials suggests creatine adds to gains in strength, functional capacity and lean mass in healthy older adults, but only as continuous daily low-dose supplementation combined with at least 12 weeks of resistance training, with effects more consistent in older women.

    ⚠What it shows: Systematic review of 17 heterogeneous RCTs in healthy older adults without pooled effect sizes; no additive benefit was found for mental health outcomes, and optimal dosing and duration remain undetermined.Systematic review · J Geriatr Phys Ther

    Full breakdown →Creatine monohydrate guide →Creatine Calculator →The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther 2020
16. Supplementswell supported · human dataAdded 8 August 2026

    Probiotics nudge athletes' immune markers in the right direction

    Across pooled data from 69 randomised trials plus one further RCT (3,413 participants), probiotic supplementation in athletes reduced the pro-inflammatory marker TNF-α and increased secretory IgA and IFN-γ, while IL-6, IL-8 and IL-10 showed no significant change.

    ⚠What it shows: Umbrella review and re-analysis of five meta-analyses plus one RCT (3,413 athletes); outcomes are blood and mucosal markers, not illness rates, and optimal strains and doses remain unresolved.Meta-analysis · PeerJ

    Full breakdown →Effects of probiotic supplementation on immune and inflammatory markers in athletes: an umbrella review and re-analysis of published meta-analyses of randomised controlled trials. PeerJ 2026
17. Sleepwell supported · human dataAdded 8 August 2026

    App-based insomnia therapy works, and lifts mood too

    Digitally delivered cognitive behavioural therapy for insomnia reduced both insomnia and depression severity in a meta-analysis of seven randomised trials totalling 3,597 adults, with effects comparable to face-to-face CBT-I and generally maintained at follow-ups of 6 weeks to 6 months.

    ⚠What it shows: Meta-analysis of only seven RCTs; follow-up limited to 6 weeks to 6 months, and effects on depression were smaller than on insomnia.Meta-analysis · PeerJ

    Full breakdown →Sleep Calculator →The efficacy of digital cognitive behavioral therapy for insomnia and depression: a systematic review and meta-analysis of randomized controlled trials. PeerJ 2023
18. Alcohol & Nicotinepreliminary · human dataAdded 8 August 2026

    Drinkers outlived abstainers over 30 years, with a beer-shaped catch

    In a 30-year prospective cohort of 973 middle-aged Swedish men, alcohol consumers had lower odds of myocardial infarction (OR 0.57) and a median survival advantage of 1.3 years over non-consumers, yet beer specifically was linked to higher odds of heart attack (OR 1.70), and no association with stroke was found.

    ⚠What it shows: Observational cohort of 973 male Swedish automotive workers followed for 30 years; associations only, cannot establish causation, and findings may not generalise to women or other populations.Study · Scand J Prim Health Care

    Full breakdown →All-cause mortality explained →Healthy Lifestyle & Life Expectancy →Link between alcohol consumption and myocardial infarction, stroke, and all-cause mortality among Swedish male automotive workers over 30 years. Scand J Prim Health Care 2026
19. Cardiopreliminary · human dataAdded 8 August 2026

    Cardio plus weights may be the best mix for blood-vessel health

    In adults with overweight or obesity, exercise improved artery function (brachial flow-mediated dilation) in a dose-dependent way across 47 trials, with combined aerobic and resistance training around 1,500 MET-min/week showing the largest model-estimated gains, but certainty of evidence was low or very low throughout.

    ⚠What it shows: Bayesian network meta-analysis of 47 trials (2,211 adults with overweight or obesity); estimates are model-based, certainty of evidence was low or very low across all comparisons, and the authors stress these are provisional anchors, not prescriptions.Systematic review · Front Cardiovasc Med

    Full breakdown →Effects of exercise modalities and doses on brachial artery flow-mediated dilation in adults with overweight or obesity: a Bayesian dose-response network meta-analysis. Front Cardiovasc Med 2026
20. Metabolic & GLP-1preliminary · human dataAdded 8 August 2026

    Pilates lowered long-term blood sugar markers in type 2 diabetes

    A meta-analysis of randomised trials found Pilates lowered HbA1c by 0.96% and fasting blood sugar by 23.98 mg/dL in people with type 2 diabetes compared with standard care.

    ⚠What it shows: Meta-analysis of seven RCTs with small pooled samples (n=275 for HbA1c, n=231 for fasting glucose); Pilates formats varied across trials and larger studies are needed.Review · J Korean Biol Nurs Sci

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Effects of Pilates exercise on glycated hemoglobin and fasting blood sugar in type 2 diabetes: a systematic review and meta-analysis. J Korean Biol Nurs Sci 2025
21. Skin & Glow-upwell supported · human dataAdded 8 August 2026

    No link between topical retinoids and birth defects in pooled pregnancy data

    Across eight studies and 3,632,118 pregnancies, first-trimester exposure to topical retinoids was not associated with increased risk of major congenital malformations or spontaneous abortion.

    ⚠What it shows: Meta-analysis of eight observational studies, no randomised evidence, and the null result was driven mainly by a single large registry study. Says nothing about oral retinoids, whose risks are established.Systematic review · Front Drug Saf Regul

    Full breakdown →Topical retinoids and risk of major congenital malformations and spontaneous abortion: a systematic review and meta-analysis. Front Drug Saf Regul 2026
22. Trainingwell supported · human dataAdded 8 August 2026

    HIIT alongside lifting doesn't blunt muscle growth, but watch lower-body strength

    Adding high-intensity interval training to a lifting programme did not compromise muscle hypertrophy or upper-body strength gains in a meta-analysis, though lower-body strength gains were slightly reduced (effect size -0.248): a penalty that trended larger with cycling-based HIIT than with running.

    ⚠What it shows: Meta-analysis pooling trials of concurrent HIIT and resistance training versus lifting alone; the lower-body effect was small and borderline (p = 0.049), and the cycling-versus-running difference was a non-significant trend.Meta-analysis · J Sports Sci

    Full breakdown →HIIT explained →One-Rep Max Calculator →The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. J Sports Sci 2018
23. Trainingwell supported · human dataAdded 8 August 2026

    Muscle gained in later life fades when training stops, but not straight away

    In older adults, muscle size gained through resistance training declines again once training stops, a meta-analysis found (Cohen's d -0.83 after cessation); losses were significant after 31-52 weeks of detraining but not after 12-24 weeks.

    ⚠What it shows: Meta-analysis of only 6 studies (8 groups) in older adults, with detraining windows ranging from 12 to 52 weeks; the exact time course of muscle loss remains unestablished.Meta-analysis · Int J Environ Res Public Health

    Full breakdown →Sarcopenia explained →Use It or Lose It? A Meta-Analysis on the Effects of Resistance Training Cessation (Detraining) on Muscle Size in Older Adults. Int J Environ Res Public Health 2022
24. Trainingwell supported · human dataAdded 8 August 2026

    Cardio can eat into lifting gains: how much depends on the dose and the modality

    A meta-analysis of 21 studies found endurance training done alongside lifting reduced gains in hypertrophy, strength and especially power versus lifting alone, with interference worsening as endurance frequency and duration increased. Running, but not cycling, was linked to significant decrements in hypertrophy and strength in this analysis.

    ⚠What it shows: Meta-analysis of 21 studies; the moderator findings on frequency, duration and modality are correlational across studies, not head-to-head trial comparisons.Meta-analysis · J Strength Cond Res

    Full breakdown →Hypertrophy explained →Training Volume Calculator →Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res 2012

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