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1. Metabolic & GLP-1preliminary · human dataAdded 13 August 2026

   No detectable rise in depression risk on semaglutide, pooled data suggest

   Pooled evidence finds no statistically significant increase in depression, anxiety or suicidal thoughts among people taking semaglutide compared with placebo or other treatments. The authors stress this is an absence of detected risk in noisy data, not definitive proof of safety.

   ⚠What it shows: Reassuring rather than final: the pooled sources, from proper trials to voluntary side-effect reports, disagreed with each other sharply and some carried real risk of bias. That messiness means a modest effect in either direction cannot be ruled out.Meta-analysis · Clin Obes

   Full breakdown →GLP-1 explained →Burden and Risk of Depression in Patients Receiving Semaglutide: A Systematic Review and Meta-Analysis. Clin Obes 2026
2. Metabolic & GLP-1preliminary · human dataAdded 13 August 2026

   The next weight-loss jab targets amylin, a different hormone entirely

   In pooled data from four trials of 5425 adults with overweight or obesity, weekly cagrilintide cut body weight by 6.08% versus placebo, and the CagriSema combination with semaglutide cut it by 5.98% while also trimming waist size by 10.91 cm and improving blood sugar. Both treatments modestly increased adverse events.

   ⚠What it shows: Promising but young: just four trials with 5425 people in total, and their results varied a lot from one to the next. Longer studies are still needed before anyone knows how safe and durable these drugs are.Study · Ann Med Surg (Lond)

   Full breakdown →Calorie Deficit Calculator →Amylin-based obesity therapy: a meta-analysis of Cagrilintide and CagriSema versus placebo. Ann Med Surg (Lond) 2026
3. Metabolic & GLP-1preliminary · human dataAdded 13 August 2026

   Heartburn pills may quietly lower blood sugar

   Acid-reflux drugs may double as mild glucose lowerers: across 15 studies of 2,038 people, proton pump inhibitor use was linked with a 5.32 mg/dL fall in fasting blood glucose, with the biggest apparent benefit in poorly controlled type 2 diabetes. HbA1c results were inconsistent and insulin resistance did not change.

   ⚠What it shows: Intriguing but shaky: 15 mostly small studies totalling 2,038 people, mixing proper trials with weaker designs, and the review itself was never registered in advance. Treat the exact size of the glucose drop loosely.Review · J Midlife Health

   Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Impact of Proton Pump Inhibitors on Blood Glucose in Type 2 Diabetes: A Systematic Review with Meta-analysis. J Midlife Health 2026
4. Cardiopreliminary · human dataAdded 13 August 2026

   Pushing a stroller slows your run, not your workout

   In a small study of 16 runners covering 800m, pushing a stroller reduced speed and stride length, yet energetic cost and heart rate were not significantly different from running unencumbered. The pushing method used also significantly changed speed and stride length.

   ⚠What it shows: Treat this as an early snapshot: just 16 runners over a single 800m effort at speeds they chose themselves, so it says little about long runs, hard sessions or injury risk.Study · PLoS One

   Full breakdown →Running Pace Calculator →Stroller running: Energetic and kinematic changes across pushing methods. PLoS One 2017
5. Sleeppreliminary · human dataAdded 13 August 2026

   Scraping therapy eased insomnia scores, but safety went unrecorded

   Pooled results from 22 randomised trials in 1816 people suggest holographic scraping, a traditional Chinese skin-scraping therapy, reduced insomnia, anxiety and depression scores; only 2 trials reported on adverse effects, so its safety remains unclear.

   ⚠What it shows: Interesting but far from settled: results pooled from 22 trials in 1816 people looked good on symptom scores, yet the picture for measured sleep quality was mixed. Only 2 of the trials reported side effects, so safety is simply unknown.Meta-analysis · Medicine (Baltimore)

   Full breakdown →Pittsburgh Sleep Quality Index (PSQI) explained →Sleep Calculator →Efficacy and safety of holographic scraping in insomnia: A systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore) 2026
6. Nutritionwell supported · human dataAdded 13 August 2026

   Walnuts moved one blood fat and nothing else in metabolic syndrome

   In a pooled analysis of 8 trials with 549 adults with metabolic syndrome, eating walnuts modestly lowered blood triglycerides but did not change cholesterol, blood sugar, insulin, inflammation, body weight, waist size or blood pressure.

   ⚠What it shows: Solid as far as it goes: results pooled from 8 trials in 549 adults with metabolic syndrome, but the trials were few and fairly small. A modest triglyceride drop is the only effect that showed up reliably, so bigger benefits can be neither ruled in nor out yet.Meta-analysis · Pharmacol Res

   Full breakdown →Metabolic syndrome explained →Metabolic Fitness Index →Impact of walnut consumption on cardio metabolic and anthropometric parameters in metabolic syndrome patients: GRADE-assessed systematic review and dose-response meta-analysis of data from randomized controlled trials. Pharmacol Res 2022
7. Nutritionwell supported · human dataAdded 13 August 2026

   Meal replacements beat food-only diets by just over a kilo

   Pooling 10 trials with 1254 people with pre-diabetes and features of metabolic syndrome, weight loss plans built around meal replacements beat conventional food-based diets by 1.38 kg of extra weight loss, with small added reductions in LDL cholesterol and systolic blood pressure.

   ⚠What it shows: Believable but modest: results pooled from 10 trials in 1254 people with pre-diabetes, and the authors themselves rate the certainty of the evidence low to moderate because the trials were imprecise and sometimes disagreed with each other.Meta-analysis · Obes Rev

   Full breakdown →Energy balance explained →Calorie Deficit Calculator →Weight management using meal replacements and cardiometabolic risk reduction in individuals with pre-diabetes and features of metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Obes Rev 2024
8. Nutritionwell supported · human dataAdded 13 August 2026

   Keto did not blunt lifters' one-rep max strength

   Pooled trial data in resistance-trained men and women found a ketogenic diet did not significantly change one-rep max squat (106 participants) or bench press (119 participants) compared with other diets. The reviewers add that a single max lift may not capture performance in longer hypertrophy-style sessions.

   ⚠What it shows: Solid as far as it goes: results pooled from several trials of trained lifters, but only 106 people for squat and 119 for bench, so a small effect either way could be missed. The authors also flag that a one-rep max is a blunt tool for judging how a full training session actually goes.Meta-analysis · Nutrients

   Full breakdown →Strength explained →One-Rep Max Calculator →Effects of the Ketogenic Diet on Strength Performance in Trained Men and Women: A Systematic Review and Meta-Analysis. Nutrients 2024
9. Trainingwell supported · human dataAdded 13 August 2026

   Single-leg training is not the sprint shortcut it is sold as

   A meta-analysis found unilateral resistance training was no more effective than ordinary bilateral training at improving sprint-type horizontal movement, despite the popular specificity argument for single-leg work. Both approaches improved performance, and combining strength with plyometric training showed the largest effects for bilateral work.

   ⚠What it shows: A fair verdict from results pooled from several trials in healthy people, and both training styles clearly worked. The trials differed in who they tested and how they trained, so the ideal mix for any one athlete or sport is still an open question.Meta-analysis · Sports Med

   Full breakdown →Effects of Bilateral and Unilateral Resistance Training on Horizontally Orientated Movement Performance: A Systematic Review and Meta-analysis. Sports Med 2021
10. Supplementswell supported · human dataAdded 13 August 2026

    Caffeine buys you more sprints when the match is live

    Across 24 blinded crossover studies of real or simulated competition, acute caffeine intake increased high-intensity actions in intermittent sports such as team, racket and combat sports, including more sprints, accelerations, decelerations and body impacts. Caffeine also raised the success rate of sport-specific actions.

    ⚠What it shows: Strong for a supplement claim: results pooled from 24 trials where athletes took caffeine or a dummy in random order without knowing which, during real or simulated matches. The effects are modest rather than dramatic, and they will vary between sports and individuals.Meta-analysis · Int J Sports Physiol Perform

    Full breakdown →Caffeine guide →Caffeine Half-Life Calculator →Can Caffeine Change the Game? Effects of Acute Caffeine Intake on Specific Performance in Intermittent Sports During Competition: A Systematic Review and Meta-Analysis. Int J Sports Physiol Perform 2024
11. Bones & Jointspreliminary · human dataAdded 13 August 2026

    Your knees squash a little after a run, then bounce back

    MRI studies show knee cartilage thickness and volume dip by roughly 3.3% to 4.9% immediately after running, but the changes appear transient, with some measures back to baseline within 91 minutes and existing cartilage defects unchanged within 48 hours. Reviewers concluded a single bout of running does not appear detrimental to knee cartilage.

    ⚠What it shows: Reassuring but far from settled: a sweep of 24 imaging studies covering 446 knees, and the authors rate the certainty of the evidence as very low, with only a third of studies at low risk of bias. It also only examined single runs, so it says nothing about years of training or people with existing knee problems.Meta-analysis · Osteoarthritis Cartilage

    Full breakdown →Cartilage explained →Running Pace Calculator →Is running good or bad for your knees? A systematic review and meta-analysis of cartilage morphology and composition changes in the tibiofemoral and patellofemoral joints. Osteoarthritis Cartilage 2023
12. Metabolic & GLP-1well supported · human dataAdded 13 August 2026

    Soluble fibre nudges every cholesterol number the right way in type 2 diabetes

    Pooled results from 38 randomised trials suggest soluble fibre supplements improved every standard blood fat measure in people with type 2 diabetes: triglycerides fell by 16.97 mg/dL, LDL cholesterol by 11.14 mg/dL, total cholesterol by 13.87 mg/dL, and HDL cholesterol rose by 1.74 mg/dL.

    ⚠What it shows: Strong as supplement evidence goes: results pooled from 38 trials, all in people with type 2 diabetes, and all four blood fat measures moved the same way. The improvements are modest, and it is not yet known whether they translate into fewer heart problems.Meta-analysis · Prostaglandins Other Lipid Mediat

    Full breakdown →ApoB explained →Heart Age Calculator →Effect of soluble fiber supplementation on lipid parameters in subjects with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Prostaglandins Other Lipid Mediat 2025
13. Nutritionwell supported · human dataAdded 13 August 2026

    Not all fibre helps: some supplements raised LDL cholesterol in pooled trials

    Pooled trials in adults with overweight or obesity found fibre supplements modestly improved blood sugar control on average, cutting HbA1c by 0.13% and fasting insulin by 0.82 μIU/mL, but effects split sharply by fibre type: one subgroup saw LDL cholesterol rise by 9.03 mg/dL and another saw systolic blood pressure rise by 3.85 mmHg.

    ⚠What it shows: Trust the headline averages, treat the fibre-type splits with more care: results pooled from 34 trials in 1804 adults with overweight or obesity, but the subgroup comparisons rest on fewer studies and the trials often disagreed with each other. The surprising unfavourable shifts in cholesterol and blood pressure need confirming before anyone rewrites the fibre rulebook.Meta-analysis · Nutr Rev

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Effects of Supplementation With Different Specificities of Dietary Fiber on Health-Related Indicators in Adults With Overweight or Obesity: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Nutr Rev 2025
14. Supplementswell supported · human dataAdded 13 August 2026

    Whey works best with a barbell: 2.24 kg more lean mass when paired with lifting

    A meta-analysis of 14 randomised trials in 626 healthy adults found whey protein paired with resistance exercise increased lean body mass by 2.24 kg, while using whey to replace other calories was linked with a 4.20 kg drop in body weight and a 3.74 kg drop in body fat from baseline.

    ⚠What it shows: Reliable for the lifting result, weaker for the weight loss figures: results pooled from 14 trials in 626 healthy adults, and the weight and fat losses were measured against people's own starting points rather than a comparison group. Whey also failed to significantly beat other protein sources when compared head to head.Meta-analysis · J Am Coll Nutr

    Full breakdown →Whey protein guide →Protein Intake Calculator →Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. J Am Coll Nutr 2014
15. Bones & Jointswell supported · human dataAdded 13 August 2026

    Heavy weights offer no extra relief for arthritic knees

    Pooled data from ten trials in 892 adults with knee osteoarthritis found high-intensity strength training was no better than lighter training or routine care for knee pain, function, stiffness or quality of life, with a comparable rate of adverse events.

    ⚠What it shows: A null you can actually use: results pooled from ten trials in 892 adults with knee osteoarthritis found lighter strength work matched heavy training on almost every measure, including safety. The comparison lumped lighter training together with routine care, so it cannot rank those two against each other.Meta-analysis · Am J Phys Med Rehabil

    Full breakdown →Progressive overload explained →Effects of High-Intensity Strength Training in Adults With Knee Osteoarthritis: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Am J Phys Med Rehabil 2023
16. Supplementsnot supported · human dataAdded 13 August 2026

    Taurine flunks the cognition test in pooled trials

    A meta-analysis of 7 randomised trials covering 402 people found taurine supplements, taken alone or combined with exercise training, did not significantly improve cognitive scores; the pooled evidence does not support taurine as a cognition enhancer.

    ⚠What it shows: A useful debunk resting on a thin base: results pooled from just 7 trials covering 402 people, mixing those with and without cognitive impairment, found no overall benefit. The one positive signal came from a subgroup combining taurine with medication and needs confirming before it means anything.Meta-analysis · Int J Food Sci Nutr

    Full breakdown →Executive function explained →Effects of taurine supplementation on cognitive function: a systematic review and meta-analysis of randomised controlled trials. Int J Food Sci Nutr 2025
17. Trainingwell supported · human dataAdded 13 August 2026

    Cardio alone will not build muscle the way lifting does

    Resistance training produces clearly greater muscle growth than aerobic training, according to a meta-analysis of 21 studies. The gap showed up at the whole-muscle level and inside both slow-twitch and fast-twitch muscle fibres.

    ⚠What it shows: Strong evidence: results pooled from 21 studies of good or moderate quality, and they agreed with each other remarkably well. Every measurement came from the thigh muscles, so other muscle groups are an educated guess.Meta-analysis · Sports Med

    Full breakdown →Hypertrophy explained →Training Volume Calculator →Does Aerobic Training Promote the Same Skeletal Muscle Hypertrophy as Resistance Training? A Systematic Review and Meta-Analysis. Sports Med 2019
18. Metabolic & GLP-1well supported · human dataAdded 13 August 2026

    For blood sugar and cholesterol, lifting alone loses to cardio

    Endurance training and combined endurance-strength training improved blood sugar control and cholesterol more than strength training alone in overweight and obese adults, in a meta-analysis of 46 trials. Combined training also beat endurance alone on insulin resistance and triglycerides.

    ⚠What it shows: Solid but not settled: results pooled from 46 trials in overweight and obese adults, but the trials disagreed with each other quite a bit, so the exact size of each advantage is uncertain even if the overall direction looks consistent.Meta-analysis · Int J Environ Res Public Health

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Comparison of the Effect of Endurance, Strength and Endurance-Strength Training on Glucose and Insulin Homeostasis and the Lipid Profile of Overweight and Obese Subjects: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health 2022
19. Bones & Jointspreliminary · human dataAdded 13 August 2026

    Pool or gym floor: knee arthritis exercise worked either way

    In a small 8-week trial, 29 women aged 40 to 70 with knee osteoarthritis improved similarly in pain, function, strength and fear of movement whether they did closed chain exercises in water or on land. Only the 40-metre walk test favoured the land group.

    ⚠What it shows: Useful but small: a trial of 29 women assigned at random to pool or land sessions for 8 weeks, so it cannot speak for men or for longer-term joint outcomes. Both groups improved, and only one walking test told them apart.Study · Health Sci Rep

    Full breakdown →Strength explained →Effects of Aquatic-Based vs Land-Based Closed Kinetic Chain Exercises on Pain, Functional Performance, Knee Proprioception, Muscle Strength, and Kinesiophobia in Women Aged 40-70 Years With Knee Osteoarthritis: A Randomized Controlled Trial. Health Sci Rep 2026
20. Recoverypreliminary · human dataAdded 13 August 2026

    Beetroot juice blunts muscle damage after hard exercise

    Pooled results from seven randomised trials suggest beetroot juice supplementation reduces the muscle damage marker creatine kinase and improves strength, jump performance and soreness threshold after damaging exercise, while inflammation markers stay unchanged.

    ⚠What it shows: Promising but not settled: results pooled from seven trials, and the trials disagreed with each other on several outcomes, so the exact size of the benefit is uncertain. Inflammation markers did not move, which muddies the simplest explanation for how it works.Study · Ann Med Surg (Lond)

    Full breakdown →DOMS explained →Recovery Readiness Index →The effect of beetroot juice (BRJ) supplementation on exercise-induced muscle damage (EIMD): a systematic review and dose-response meta-analysis of randomized controlled trials. Ann Med Surg (Lond) 2026
21. Metabolic & GLP-1well supported · human dataAdded 13 August 2026

    Aerobic exercise moves nearly every metabolic dial in type 2 diabetes

    Across 34 randomised trials covering 1391 adults with type 2 diabetes plus overweight or obesity, aerobic exercise improved blood glucose, glycated haemoglobin, insulin resistance, body fat, waist size and cholesterol compared with standard treatment alone.

    ⚠What it shows: Strong direction, fuzzy sizes: results pooled from 34 trials in 1391 middle-aged and older adults with type 2 diabetes and excess weight, and most improvements were modest. The authors themselves flag considerable uncertainty in several of the outcomes.Meta-analysis · J Diabetes Complications

    Full breakdown →Insulin sensitivity explained →Metabolic Fitness Index →Impact of aerobic exercise on cardiometabolic health in patients with diabesity: A systematic review and meta-analysis of randomized controlled trials. J Diabetes Complications 2025
22. Cardiowell supported · human dataAdded 13 August 2026

    Exercise shifts the deeper cholesterol markers standard panels miss

    A meta-analysis of 57 randomised trials in 3194 adults found that at least 12 weeks of moderate aerobic exercise raised protective apolipoproteins, lowered harmful ones and improved atherogenic lipid ratios, markers thought to predict heart risk better than a standard cholesterol panel.

    ⚠What it shows: A solid evidence base: results pooled from 57 trials in 3194 previously inactive adults, though the individual marker shifts were small in absolute terms. Whether those shifts translate into fewer heart attacks was not tested.Meta-analysis · Sports Med

    Full breakdown →ApoB explained →Heart Age Calculator →Estimating the Effect of Aerobic Exercise Training on Novel Lipid Biomarkers: A Systematic Review and Multivariate Meta-Analysis of Randomized Controlled Trials. Sports Med 2023
23. Supplementswell supported · human dataAdded 13 August 2026

    Curcumin cuts triglycerides and LDL enough to matter clinically

    An umbrella review pooling 72 randomised trials found curcumin supplementation lowered LDL cholesterol by 5.84 mg/dL and triglycerides by 13.15 mg/dL, both clinically meaningful reductions; total cholesterol fell and HDL rose too, but by amounts too small to matter clinically.

    ⚠What it shows: A big evidence base with a wobble: results pooled from 72 trials, but the trials disagreed with each other a great deal, so exact effect sizes are uncertain. Benefits were clearest in people with metabolic conditions such as type 2 diabetes, using enhanced-absorption forms for at least 8 weeks.Meta-analysis · Nutr Rev

    Full breakdown →ApoB explained →An Umbrella Review of Systematic Reviews and Meta-analyses of Randomized Controlled Trials Investigating the Effect of Curcumin Supplementation on Lipid Profiles. Nutr Rev 2025
24. Nutritionwell supported · human dataAdded 13 August 2026

    Plant protein held its own against animal protein in older adults

    A meta-analysis of 13 randomised trials in adults aged 60 and over found soy protein interventions improved muscle mass over time and matched animal protein and other comparators on body composition, strength and physical function.

    ⚠What it shows: Reassuring rather than dramatic: a sweep of 13 trials in adults over 60, every one using soy at widely varying doses, so it says nothing about pea, rice or blended plant proteins. Effects on strength and function were limited across the board.Meta-analysis · Nutrients

    Full breakdown →Sarcopenia explained →Protein Intake Calculator →Effects of Plant-Based Protein Interventions, with and without an Exercise Component, on Body Composition, Strength and Physical Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2023

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