Research

Research news

• Fitness Strength training, not extra leucine, reversed frailty in a small trial Three supervised strength sessions per week improved frailty, mobility, strength and lean mass in 19 older women, while leucine added no measurable benefit to an already protein-adequate diet. Jul 28, 2026
• Fitness One cardio session raises BDNF, the brain's repair protein - briefly A meta-analysis of 22 studies found a moderate, short-lived rise in circulating BDNF after a single bout of cardio. Here is what BDNF actually is, and what the finding does and does not show. Jul 27, 2026
• Supplements Acute phenylcapsaicin supplementation boosts CrossFit performance A recent study shows that phenylcapsaicin supplementation can enhance performance and recovery in CrossFit athletes, particularly in strength exercises. Jul 26, 2026
• Sleep Probiotics and synbiotics may enhance sleep quality in athletes A systematic review suggests that probiotics and synbiotics could improve sleep quality in athletes, addressing common sleep issues during training. Jul 26, 2026
• Nutrition Lectins: what the science actually says about the "Plant Paradox" Popular books blame lectins in beans and grains for chronic disease. Here is what the evidence shows about the real risks, the myths, and why cooking matters. Jul 21, 2026
• Fitness Caffeine doses impact fat oxidation and heart health in overweight females A recent study reveals how different caffeine doses affect fat burning and cardiovascular responses during exercise in overweight female college students. Jul 19, 2026
• Longevity Vitamin D and telomeres: what the VITAL trial actually showed Headlines said vitamin D may slow biological aging. The study behind them found a borderline difference in telomere length - in a trial that found no effect on cancer, heart disease, death, frailty, fractures or cognition. Jul 18, 2026
• Fitness Combining resistance exercise with amino acids boosts muscle health in older women A new study shows that older women can enhance muscle mass and fitness by combining resistance exercise with essential amino acids. Jul 18, 2026
• Supplements Protein supplements looked effective - until you check which trials counted the calories In a 75-trial meta-analysis, every significant benefit came from studies that did not match energy intake between groups. The number worth keeping: about 2 g/kg/day total. Jul 17, 2026
• Metabolic Health Calorie-restricted oat diet may enhance gut health in metabolic syndrome A recent study explores how a calorie-restricted oat diet impacts gut permeability and short-chain fatty acids in individuals with metabolic syndrome. Jul 17, 2026
• Microbiome Flexitarian diet shifts gut microbiota and tryptophan metabolism in men at risk A recent study shows that a flexitarian diet rich in plant proteins can alter gut microbiota and metabolite profiles in men with cardiometabolic risk. Jul 16, 2026
• Supplements Creatine after menopause: the dose and the training both have to be right Seven trials, 608 women: creatine added lean mass and leg-press strength - but only at 5 g a day alongside resistance training. Bone density did not move. Jul 15, 2026
• Heart Health For older women, exercise moved every number except the one on the scale Across 23 trials, LDL fell nearly 24 mg/dL and systolic pressure over 8 mmHg - while body weight stayed put. The scale was the least informative measurement in the study. Jul 14, 2026
• Supplements Creatine alone still looks stronger than stacking it with beta-alanine A new network meta-analysis found clearer performance signals for creatine alone than for beta-alanine or the combined stack, with the usual caveats for sport-specific testing. Jul 14, 2026
• Fitness Beetroot juice may enhance blood flow restriction training benefits A recent study suggests that beetroot juice supplementation can improve the effects of blood flow restriction training on strength and jump performance in fatigued male university students. Jul 13, 2026
• Supplements Whey protein may be the best partner for strength training in older adults A network meta-analysis in Nutrients ranked whey ahead of five other proteins for gains in muscle mass, grip strength, and walking speed when paired with resistance training in older adults. Jul 11, 2026
• Supplements Vitamin D3 may help runners recover from marathon stress A recent study suggests vitamin D3 supplementation may aid recovery after marathon running by reducing muscle and cardiac stress markers. Jul 10, 2026
• Supplements Carnosine supplementation shows promise for endurance in specific age groups A recent clinical trial indicates that carnosine supplementation may enhance endurance in younger and older males, but not grip strength. Jul 9, 2026
• Supplements Probiotic-plant nutrient blends improved bowel function in a trial An 8-week randomized trial found two probiotic-phytonutrient blends improved stool regularity and beneficial gut metabolites, though all authors were industry-employed. Jul 8, 2026
• Nutrition Low-carb vs low-fat: the cardiometabolic trade-offs, compared A network meta-analysis of 47 trials found carb restriction improved triglycerides, HDL and weight but not consistently LDL, with no single diet optimal for everyone. Jul 7, 2026
• Nutrition A soya fibre drink twice a day trimmed waistlines in a 12-week trial In a small randomized trial, a twice-daily soya-based fibre beverage reduced body weight, waist circumference and body fat in overweight adults without adverse metabolic changes. Jul 6, 2026
• Metabolic Health Weight-loss drugs compared: bigger benefits often come with bigger harms A BMJ network meta-analysis of 262 trials and nearly 100,000 people ranked 19 obesity drugs, finding the largest weight loss usually came with the most side effects. Jul 5, 2026
• Supplements Taking creatine before a workout may beat after, a small trial suggests In a pilot crossover trial, taking a single creatine dose before lifting produced greater acute strength than taking it during or after, though the study included just 11 men. Jul 4, 2026
• Heart Health Resting heart rate may flag long-term health risk in young adults Across two cohorts, each 10 beats-per-minute higher resting heart rate was linked to higher long-term mortality in adults as young as their 30s. Jul 3, 2026
• Fitness Recreational football improved weight and blood pressure markers, review finds A meta-analysis found casual, small-sided football improved body composition, triglycerides and blood pressure in people with overweight or obesity, though evidence skewed young and male. Jul 2, 2026
• Nutrition A diverse antioxidant-rich diet is linked to a lower risk of death In a 34,955-person NHANES cohort, people with the highest overall antioxidant intake had an 18% lower risk of death from any cause and a 39% lower risk of cancer death. Jul 1, 2026
• Nutrition For weight loss, when you eat mattered less than how much A year-long NEJM trial found an 8-hour eating window added little to calorie counting — the calories, not the clock, did the heavy lifting. Jun 28, 2026
• Supplements Astaxanthin may aid exercise recovery more than performance, review finds A meta-analysis of 24 trials found the antioxidant astaxanthin lowered muscle-stress markers like creatine kinase but did not improve VO2max, endurance or power. Jun 26, 2026
• Metabolic Health Exercise improves blood sugar in type 2 diabetes, and combined training works best A meta-analysis of 16 trials found exercise significantly lowered HbA1c and fasting glucose in type 2 diabetes, with combined aerobic-plus-resistance training the most effective. Jun 24, 2026
• Fitness Unstable strength training may ease fear of falling in older adults A meta-analysis found balance-challenging resistance training did not build more leg strength than standard training but reduced fear of falling and improved mobility over time. Jun 20, 2026
• Heart Health Life's Essential 8: the eight-part checklist linked to a longer, healthier life A review finds higher scores on the American Heart Association's eight-factor framework consistently track with lower risks of heart disease, stroke, cognitive decline and early death. Jun 18, 2026
• Mental Health Exercise may curb internet addiction in young people, with moderate intensity best A network meta-analysis of 22 trials linked exercise of all intensities to less internet addiction in young people, with moderate intensity ranking best and uniquely easing depression and anxiety. Jun 14, 2026
• Nutrition Green tea may be linked to a lower risk of death, a large cohort finds In a 42,146-person Vietnamese cohort followed for 11 years, higher green tea intake was associated with a modestly lower risk of death from any cause. Jun 10, 2026
• Supplements Coffee cherry extract boosts performance but not glycogen resynthesis A recent study shows that a coffee cherry extract can enhance cycling performance but does not improve muscle glycogen recovery after exercise. Jun 8, 2026
• Fitness Evening exercise may boost appetite and energy intake: new insights A recent study reveals how the timing of exercise influences appetite and energy intake, particularly in the evening. Jun 3, 2026
• Gut health A fermented-food diet boosted gut diversity and lowered inflammation in 10 weeks In a Stanford randomized trial, adding yogurt, kimchi, and kombucha raised microbiome diversity and dropped 19 markers of inflammation. Jun 2, 2026
• Metabolic Health Transdermal estradiol gel: a new approach to menopausal symptom relief and health Recent research highlights the benefits of transdermal estradiol gel for managing menopausal symptoms while supporting bone and heart health. May 25, 2026
• Supplements Cocoa flavanol supplements cut cardiovascular deaths — but missed their main goal The 21,000-person COSMOS trial didn't hit its primary endpoint, yet cardiovascular deaths fell 27% — a promising but not-yet-definitive signal. May 24, 2026
• Metabolic Health GLP-1 receptor agonists show promise in reducing body fat but may affect lean mass A systematic review reveals GLP-1 receptor agonists effectively reduce body fat in adults with obesity, but caution is needed regarding lean mass. May 23, 2026
• Fitness Upper-body plyometric training and beta-alanine: a winning combo for swimmers A recent study reveals that combining upper-body plyometric training with beta-alanine supplementation significantly enhances swimming performance and physiological adaptations in male swimmers. May 14, 2026
• Supplements Ketone monoester and caffeine: a boost for cognitive performance in heat stress A recent study reveals that ketone monoester combined with caffeine enhances cognitive performance and endurance during exercise in heat, crucial for special operations forces. May 11, 2026
• Nutrition Carbohydrate ingestion may lower stress hormones in endurance athletes A recent systematic review suggests that carbohydrate intake before and during exercise can help reduce stress hormone levels in endurance athletes. May 9, 2026
• Fitness Just 30–60 minutes of strength training a week is linked to living longer A meta-analysis of cohort studies found most of the mortality benefit of resistance training arrives in the first hour a week — independent of cardio. May 6, 2026
• Fitness Personalized exercise training boosts health in type 2 diabetes patients A new study shows that tailored exercise programs can significantly improve body composition and cognitive function in adults with type 2 diabetes. Apr 29, 2026
• Longevity Frequent sauna use tracks with a lower risk of dying — over 20 years of data In a long-running Finnish study, men who used a sauna 4–7 times a week had far lower cardiovascular and all-cause mortality than once-a-week bathers. Apr 11, 2026
• Nutrition Eat more fiber, live longer — and the daily dose that matters A WHO-commissioned review of 185 studies found the biggest health payoff between 25 and 29 grams of fiber a day. Most people get far less. Mar 19, 2026
• Nutrition Three to four cups of coffee a day sits in the health sweet spot An umbrella review of more than 200 meta-analyses found coffee more often linked to benefit than harm — with a few important caveats. Feb 22, 2026
• Nutrition Ultra-processed foods linked to 32 worse health outcomes An umbrella review spanning nearly 10 million people found consistent associations between ultra-processed foods and harms — from heart disease to mental health. Jan 27, 2026
• Supplements Vitamin D modestly cut respiratory infections — mostly at everyday doses A 48,000-person meta-analysis found a small but real drop in infection risk, clearest with a modest daily dose rather than big occasional boluses. Jan 15, 2026