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1. Trainingpreliminary · human dataAdded 26 July 2026

   Contrast training won on power, tied on max strength

   Ten weeks of French contrast training beat equal-load traditional training for jump height, reactive strength, 10-metre sprint and change-of-direction performance in 25 female collegiate basketball players. Maximal strength was the exception: both groups added to their back squat one-rep max, with no advantage to either method.

   ⚠What it shows: Single randomised controlled trial, 25 female collegiate basketball players split into groups of 13 and 12, 10 weeks. Small groups, one sport, trained young women only: findings may not transfer to other populations or to untrained people.Study · Front Physiol

   Full breakdown →Progressive overload explained →One-Rep Max Calculator →Effects of 10-week French contrast training on lower-limb power, short-distance acceleration, and change-of-direction performance in female collegiate basketball players. Front Physiol 2026
2. Trainingwell supported · human dataAdded 26 July 2026

   Cuffed squats primed power, and felt much harder

   Pooling 15 randomised trials in 244 people, lower-limb blood flow restriction work produced a moderate boost in subsequent explosive performance (SMD 0.55), with the largest effects from multi-joint lifts, rest longer than 4 minutes and cuff pressures of 40-60% of arterial occlusion. It also made the effort feel significantly harder (SMD 0.82 for perceived exertion).

   ⚠What it shows: Meta-analysis of 15 RCTs totalling 244 participants aged 17-35, so young and mostly trained. Heterogeneity was high for the main outcome (I² = 78%) and several subgroups rested on only 1-2 studies, which the authors say should be read with extreme caution.Systematic review · Front Physiol

   Full breakdown →Training volume explained →One-Rep Max Calculator →The effects of lower limb blood flow restriction training on post-activation potentiation enhancement and fatigue: a meta-analysis. Front Physiol 2026
3. Cardiowell supported · human dataAdded 26 July 2026

   Regular stretching cut arterial stiffness, one bout did not

   A meta-analysis of twelve stretching studies found that 4-12 week stretching programmes produced a large reduction in pulse wave velocity, a measure of arterial stiffness (SMD -1.02), while a single stretching session produced only a small, non-significant change. Repeating each stretch three or more times was linked to the biggest benefit.

   ⚠What it shows: Systematic review pooling just six acute and six longitudinal studies in adults, with wide confidence intervals (longitudinal SMD -1.02, 95% CI -1.79 to -0.25). The authors treat it as a basis for designing a proper efficacy trial, not proof that stretching lowers cardiovascular disease risk.Systematic review · Sports Med

   Full breakdown →All-cause mortality explained →Heart Age Calculator →Musculoskeletal Stretching and Arterial Stiffness: Systematic Review and Meta-analysis of Acute and Longitudinal Interventions. Sports Med 2026
4. Physiologypreliminary · human dataAdded 26 July 2026

   Six proteins may link BCAAs to heart disease risk

   A proteome-wide Mendelian randomisation study reports that genetically predicted branched-chain amino acid levels track with 40 circulating proteins, six of which, including PCSK9, SHBG and coagulation factor II, appear to partly mediate the link between BCAAs and ischaemic heart disease, accounting for 6.5% to 32.1% of the association. The pathways implicated involve inflammation, coagulation, lipid metabolism and cellular stress.

   ⚠What it shows: Genetic (Mendelian randomisation) analysis of existing large datasets, not a feeding trial: it uses genetic proxies for BCAA levels, not measured dietary BCAA or supplement intake, and mediation estimates rest on modelling assumptions. Findings are mechanistic hypotheses needing experimental confirmation.Study · J Nutr

   Full breakdown →Essential amino acids explained →Heart Age Calculator →Biological mechanisms underlying the cardiovascular effects of branched-chain amino acids: A proteome-wide Mendelian Randomization Study. J Nutr 2026
5. Trainingpreliminary · human dataAdded 26 July 2026

   Balance training lifts strength scores in older men

   Eight weeks of dynamic neuromuscular stability exercises, three sessions a week, improved balance and lower-limb strength in older men: the trained group gained 3.79 points on the Berg Balance Scale, 1.77 extra repetitions on the Chair Stand Test and cut 0.87 seconds from the Timed Up and Go, versus a group doing nothing.

   ⚠What it shows: A small randomised controlled trial in 30 men aged 61-76 in Iran, with a no-intervention control group rather than an active comparator, so attention and general activity effects cannot be ruled out. Single site, short duration, men only.Study · J Aging Res

   Full breakdown →Sarcopenia explained →Strength Standards →Responses of Physical Performance to the Eight Weeks of Dynamic Neuromuscular Stability Exercises in Older Men. J Aging Res 2026
6. Metabolic & GLP-1preliminary · human dataAdded 26 July 2026

   Health apps move blood pressure and glucose, not mortality

   An umbrella review of 78 meta-analyses covering 177 373 participants found app-based interventions improved blood pressure, HbA1c, fasting and post-meal glucose, bodyweight, waist circumference, physical activity, diet quality, mood and medication adherence versus controls. There was no significant effect on cardiovascular mortality, cholesterol or triglycerides, body fat, hospitalisation or smoking abstinence.

   ⚠What it shows: An umbrella review of existing reviews, so quality is inherited: only 1% of the 78 included reviews was rated high quality and 73% critically low, heterogeneity was very high for most outcomes, and several authors are employed by a food company.Study · Lancet Digit Health

   Full breakdown →Metabolic syndrome explained →Metabolic Fitness Index →Effectiveness of app-based interventions for glucose management, cardiometabolic and mental health, and related risk factors: an umbrella review with meta-analysis. Lancet Digit Health 2026
7. Recoverywell supported · human dataAdded 26 July 2026

   Cold plunges eased soreness, not strength recovery

   Pooling 22 randomised trials, a single cold-water immersion after exercise did nothing for maximal isometric strength recovery and transiently blunted jump performance immediately afterwards, while its apparent benefit for muscle-damage markers vanished once publication bias was accounted for. The one reasonably consistent effect was lower reported soreness.

   ⚠What it shows: Systematic review and meta-analysis of 22 RCTs in healthy people comparing one cold-water immersion bout with passive rest; certainty was moderate at best for strength and very low for soreness, with substantial heterogeneity and publication bias affecting the creatine kinase result.Meta-analysis · PeerJ

   Full breakdown →Cold Water Immersion →Recovery Readiness Index →Temporal dynamics of muscle strength recovery following acute cold-water immersion: a systematic review and meta-analysis. PeerJ 2026
8. Supplementspreliminary · human dataAdded 26 July 2026

   Ketone drink stretched time to exhaustion in the heat

   Endurance-trained men who took a ketone monoester with caffeine before 90 minutes of loaded treadmill work in 34 °C heat lasted longer in a subsequent time-to-exhaustion test than on carbohydrate, and scored better on the easier working-memory task. Harder cognitive tests, heart rate and core temperature were unchanged.

   ⚠What it shows: One randomised double-blind crossover trial in 17 endurance-trained young men with high VO2max; benefits appeared on some cognitive measures but not others, and the time-to-exhaustion difference was under two minutes on a short high-intensity test.RCT · J Int Soc Sports Nutr

   Full breakdown →Executive function explained →VO2max Calculator →Ketone monoester ingestion and cognitive and physical performance during exercise-heat stress. J Int Soc Sports Nutr 2026
9. Recoverypreliminary · human dataAdded 26 July 2026

   Two recovery tools, two different jobs in over-40s

   In 60 recreational CrossFit athletes aged 40 and over, both ischaemic preconditioning and cold compression lowered creatine kinase at 72 hours versus passive rest, but their effects diverged: ischaemic preconditioning showed the clearest skin-level perfusion signal while cold compression improved perceived recovery and short-term reactive strength.

   ⚠What it shows: Single 2-week randomised repeated-measures trial, 60 athletes aged 40+ allocated 1:1:1; only tissue perfusion was a confirmatory endpoint and the authors state the results are not evidence of endothelial function or deep muscle perfusion.Study · Sci Rep

   Full breakdown →Cold Water Immersion →Recovery Readiness Index →Differential effects of ischemic preconditioning and cold compression on recovery in recreational crossfit athletes aged ≥ 40 years: a 2-week randomized controlled trial. Sci Rep 2026
10. Supplementspreliminary · human dataAdded 26 July 2026

    Cordyceps sharpened reaction time, not peak oxygen use

    Twelve recreationally active young men who took 1 g of Cordyceps militaris extract 30 minutes before a maximal cycling test had faster Stroop reaction times after exercise and higher resting oxygen uptake than on placebo. Peak exercise oxygen uptake, blood glucose, blood pressure and heart rate were unchanged.

    ⚠What it shows: Very small randomised double-blind crossover trial in 12 recreationally active young men with modest VO2max; the condition-by-time interaction was non-significant and accuracy was already at ceiling, so the finding is exploratory.RCT · PLoS One

    Full breakdown →Cordyceps guide →VO2max Calculator →Acute Cordyceps militaris supplementation and elevated resting oxygen uptake with faster reaction times: A randomized crossover trial. PLoS One 2026
11. Supplementswell supported · human dataAdded 26 July 2026

    Caffeine trimmed cycling time trials, short and long

    Across 23 double-blind trials in trained cyclists, pre-exercise caffeine cut time-trial completion time with a small effect and zero heterogeneity, in both short efforts of 10 minutes or less and long ones of 20 minutes or more. Mean power output rose significantly only in the short trials.

    ⚠What it shows: Meta-analysis of 23 randomised, double-blind, placebo-controlled trials in healthy cyclists; effects are small (SMD −0.32 for completion time) and the subgroup difference between short and long trials was not statistically significant.Systematic review · Front Physiol

    Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Acute caffeine supplementation and cycling time-trial performance across different task durations: a systematic review and meta-analysis. Front Physiol 2026
12. Supplementspreliminary · human dataAdded 26 July 2026

    High-dose HMB lifted aerobic markers but not strength

    Trained men taking 90 mg per kg of fat-free mass per day of liquid HMB alongside high-intensity functional training improved a broad set of aerobic markers more than placebo, including VO2max and thresholds. Maximal isometric strength did not change with supplementation in either trained or untrained men.

    ⚠What it shows: One triple-blind randomised placebo-controlled trial in 53 trained and 37 untrained males over two 3-week periods with only 2 training sessions per week; no women, short duration, and the dose is far above the commonly studied 3 g/day.RCT · J Int Soc Sports Nutr

    Full breakdown →Lactate threshold explained →VO2max Calculator →HMB supplementation combined with high-intensity functional exercise supports aerobic capacity but not strength in trained and untrained males: a randomized controlled trial. J Int Soc Sports Nutr 2026
13. Supplementspreliminary · human dataAdded 26 July 2026

    Astaxanthin nudged muscle-damage markers in athletes

    In young male taekwondo athletes, 28 days of 12 mg daily astaxanthin produced a significant group-by-time interaction for creatine kinase, a marker of muscle damage, and higher antioxidant enzyme activity. Most burnout measures were unchanged.

    ⚠What it shows: One 28-day randomised, double-masked, placebo-controlled trial in young male taekwondo athletes; sample size not reported in the abstract. Several of the between-group differences were exploratory, and no burnout subscale showed a significant group-by-time interaction.Study · Nutr J

    Full breakdown →DOMS explained →Recovery Readiness Index →Effects of 28-day astaxanthin supplementation on psychological fatigue and biochemical markers in taekwondo athletes: a randomized controlled trial. Nutr J 2026
14. Mindwell supported · human dataAdded 26 July 2026

    Tai Chi eases student depression, anxiety and stress

    A meta-analysis of 12 randomised controlled trials in 1,057 college students found Tai Chi significantly reduced depression, anxiety and stress, and also improved sleep quality. The sleep finding came with substantial variation between studies.

    ⚠What it shows: Meta-analysis of 12 RCTs (1,057 college students only); anxiety and sleep results showed high heterogeneity, and optimal protocols remain undefined.Meta-analysis · Front Public Health

    Full breakdown →Sleep Calculator →Effects of Tai Chi on Mental Health in college students: a systematic review and meta-analysis of randomized controlled trials. Front Public Health 2026
15. Hormonespreliminary · human dataAdded 26 July 2026

    Andropause education improved sleep in retired men

    A four-week virtual education programme about andropause, delivered over WhatsApp, significantly improved general health and sleep quality scores in retired men compared with a control group, with effects assessed again two months later.

    ⚠What it shows: Quasi-experimental study of just 60 retired men in Iran (30 per group), relying on self-reported questionnaires; not registered as a trial and needs replication in larger, more diverse samples.RCT · Sleep Breath

    Full breakdown →Sleep Calculator →Effects of andropause-related health education on general health and sleep quality among retired men: a quasi-experimental study. Sleep Breath 2026
16. Cardiopreliminary · human dataAdded 26 July 2026

    Meeting activity guidelines linked to 42% lower mortality

    Among 6313 UK Biobank adults with severe mental illness wearing accelerometers, meeting the recommended 150 minutes a week of moderate-to-vigorous activity was associated with 18% lower incident cardiovascular disease, 42% lower all-cause mortality and 49% lower cardiovascular mortality. Adding moderate light-intensity activity on top was linked to the lowest risk of all.

    ⚠What it shows: Prospective observational cohort, not a trial: 6313 UK Biobank participants with severe mental illness (mean age 61.05, 33.9% men), median 7 years of follow-up, with 233 deaths from any cause and 88 from cardiovascular disease. Activity was measured once by accelerometer, and reverse causation, sicker people moving less, cannot be ruled out.Study · J Am Heart Assoc

    Full breakdown →All-cause mortality explained →Steps to Calories Calculator →Association of Accelerometer-Derived Physical Activity with Incident Cardiovascular Diseases and Mortality in People With Severe Mental Illness. J Am Heart Assoc 2026
17. Longevitypreliminary · human dataAdded 26 July 2026

    Having offspring linked to less frailty, not more

    In 95 geriatric female Rottweilers, dogs that had produced litters were 3 times more likely to be in the most robust fifth of the group in old age than dogs that never bred, and those with the most litters were the most robust. The predicted "frailty cost of reproduction" did not show up at all.

    ⚠What it shows: Observational study in 95 geriatric female Rottweiler dogs used as a preclinical model, not in humans; robustness was defined as the lowest quintile of a 34-item frailty index, the confidence interval was wide (OR 3.30, 1.16-9.38) and selection effects, though tested, cannot be fully excluded.Study · J Gerontol A Biol Sci Med Sci

    Full breakdown →Healthspan explained →Phenotypic Age Calculator →The relationship between parity and late-life frailty: companion dogs as a preclinical model for evaluating factors that aggravate or mitigate the frailty cost of reproduction. J Gerontol A Biol Sci Med Sci 2026
18. Nutritionpreliminary · human dataAdded 26 July 2026

    Fat preference, not sweet, tracked worse outcomes

    In 182,181 UK Biobank participants, liking high-fat savoury foods was associated with a higher risk of type 2 diabetes (HR 1.14) and lung cancer (HR 1.10), while liking low-fat savoury foods tracked with lower risk of death, diabetes, cardiovascular disease and cancer. Sweet preference on its own was not linked to increased risk, and most associations were not explained away by BMI.

    ⚠What it shows: Observational prospective cohort of 182,181 UK Biobank adults with food liking captured on a single 9-point hedonic scale; hazard ratios are small, several confidence intervals reach 1.00, and stated preferences are not measured intake. Associations cannot establish cause.Study · Br J Nutr

    Full breakdown →All-cause mortality explained →Healthy Lifestyle & Life Expectancy →Associations between liking patterns for foods characterised by high/low fat content and sweet/savoury profiles and health outcomes: findings from the UK Biobank prospective cohort study. Br J Nutr 2026
19. Longevitypreliminary · human dataAdded 26 July 2026

    Basic risk factors beat epigenetic clocks

    In a Finnish cohort of 1108 adults aged 34 to 49 followed for seven to nine years, a plain model of age, sex, smoking, alcohol, waist-hip ratio and BMI predicted new chronic disease better than any model that included a DNA methylation epigenetic clock. The authors argue clocks must demonstrate added value over cheap, familiar risk factors before being used clinically or sold as personal health monitoring.

    ⚠What it shows: Single population cohort of 1108 middle-aged Finns aged 34 to 49 at baseline with 7-to-9-year follow-up; results concern predicting incident non-communicable disease in relatively young adults and may not extend to older cohorts, longer follow-up or mortality outcomes.Study · Aging Cell

    Full breakdown →Biological age explained →Phenotypic Age Calculator →Traditional Disease Risk Factors Outperform Epigenetic Clocks as Predictors of Non-Communicable Disease Morbidity in a Middle-Aged Cohort. Aging Cell 2026
20. Gut & Microbiomepreliminary · human dataAdded 26 July 2026

    Probiotics and depression: mostly null results

    Pooling 27 randomised trials, probiotics showed no significant effect on depressive symptoms over short (under 6 weeks) or medium (6-12 weeks) durations, with a significant benefit appearing only in a long-duration subgroup of just 2 studies. Prebiotics and postbiotics showed no clear effects.

    ⚠What it shows: Systematic review and meta-analysis of 27 RCTs published 2016-2024, but the only significant signal rests on 2 long-duration trials; substantial heterogeneity across studies and overall certainty rated moderate for inconsistency.Review · Nutr Neurosci

    Full breakdown →Probiotics guide →Efficacy of prebiotics, probiotics, and postbiotics on depression: a systematic review and meta-analysis of randomized controlled trials. Nutr Neurosci 2026
21. Trainingpreliminary · human dataAdded 25 July 2026

    Electro-stim beats no training, not the gym.

    Whole-body electromyostimulation improved maximum strength and power in sportspeople and athletes compared to no training, though effects were small to moderate and non-significant when compared directly to voluntary exercise.

    ⚠What it shows: Meta-analysis of 19 WB-EMS groups and 21 controls (18 trials for strength, 8 for power); high heterogeneity for strength (I² 86%); when superimposed on or versus traditional resistance exercise, effects were non-significant; applicability across sport disciplines variable.Review · Muscles

    Full breakdown →Hypertrophy explained →Strength Standards →Effects of Longitudinal Whole-Body Electromyostimulation on Maximum Strength and Power in Sportspeople and Athletes-A Systematic Review and Meta-Analysis. Muscles 2026
22. Trainingpreliminary · human dataAdded 25 July 2026

    For metabolic syndrome, mixed training tops the table.

    Combined aerobic and resistance training ranked highest for improving body mass index, waist circumference, LDL cholesterol and fasting glucose in metabolic syndrome; high-volume HIIT was most effective for body fat percentage.

    ⚠What it shows: Network meta-analysis of 53 studies, 2,948 participants; most evidence rated low or very low certainty; no single modality superior across all metabolic syndrome components; phenotype-specific outcomes suggest heterogeneous effectiveness.Study · iScience

    Full breakdown →Metabolic syndrome explained →Metabolic Fitness Index →Comparative efficacy of various exercise therapies for metabolic syndrome a systematic review and network meta-analysis. iScience 2026
23. Supplementspreliminary · human dataAdded 23 July 2026

    Creatine before the session? Early signs say maybe.

    A small pilot trial suggests that taking creatine just before a resistance-training session may support slightly greater same-day strength than taking it during or after, though this is early, exploratory evidence rather than a firm recommendation.

    ⚠What it shows: A pilot crossover trial in just 11 active men, measuring single-session strength; the authors call it exploratory and say it needs confirming in larger, placebo-controlled studies.Pilot RCT (crossover) · n=11 · physically active men · Nutrients

    Full breakdown →Creatine monohydrate guide →Creatine Calculator →Acute Creatine Ingestion Before Resistance Training Enhances Strength Performance More than Ingestion During or After Training: A Randomized Crossover Pilot Trial. Nutrients 2026
24. Longevitywell supported · human dataAdded 23 July 2026

    Creatine's evidence now covers postmenopausal women.

    A 2026 meta-analysis in postmenopausal women found that creatine (around 5 g a day) alongside resistance training produced small but real gains in lean mass and leg strength, with no change in bone density and no safety signals.

    ⚠What it shows: Pooled from seven trials (608 women, median 38 weeks). Gains were modest, about 0.4 kg lean mass, and appeared mainly at ≥5 g a day with training; several trials had some risk-of-bias concerns, and bone density did not move.Meta-analysis (7 RCTs) · n=608 · postmenopausal women · J Int Soc Sports Nutr

    Full breakdown →Creatine monohydrate guide →Creatine Calculator →Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr 2026

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