From recovery scores and glucose monitors to peptides and perfect sleep, health optimisation sells the idea of control over the messy realities of being human. Except, the evidence isn't quite there for a lot of these claims.
Electrolyte supplements promise better hydration, performance, energy, and fewer cramps. But are they worth taking? Here’s what the research says.
There's a lot of talk about these new weight loss drugs – but do they actually work and are they safe?
Is it dangerous to eat below your RMR?
Holiday weight gain is a real phenomenon, but it isn't inevitable–this article explores what the research says, and how you can navigate this time of year while maintaining your progress
Do artificial sweeteners help with weight maintenance? A major new trial says yes—while showing no harm to gut or metabolic health.
Research shows it depends on how you create the deficit. Learn the differences between rigid vs. flexible restraint, tracking, and binge-eating risk.
A reader asks if their protein powder contains dangerous ingredients–here's my take.
Weight loss alters hunger hormones like ghrelin and leptin, but that doesn’t mean you’re doomed to regain fat. Here’s how appetite adapts to weight loss.
It's common to hear that “a calorie isn’t a calorie.” Here’s why that’s mostly bullshit.
Answering a reader question on how improving physical fitness would impact their total daily energy expenditure
Incline walking is having a moment. The claim: Walking on an incline is better for fat loss. This article explores why that claim isn't the whole truth.
It's common to encounter claims that someone's weight loss stall can be explained by muscle growth. This article explores why that's likely not the case.
A reader asked if losing weight faster would impact their metabolism more than losing weight slowly. Here's my response.
If you want to improve general health and live longer, should you focus on accumulating enough movement throughout the day or does the intensity of that movement matter more?
A new review paper investigated how many steps you should take each day to reduce your risk of all-cause mortality. The answer might surprise you.
Creatine is one of the few supplements proven to work, and most people taking creatine use it to gain muscle––so how much muscle could you gain supplementing creatine?
According to an 'expert' on the internet, you need to delay your morning coffee to avoid an afternoon crash. Is this actually true, though?
Are calorie labels really as inaccurate as some claim? And if they are, does this make tracking your nutrition pointless?
'Longevity' is the new health trend, and animal studies suggest protein restriction could increase lifespan––but does this apply to humans?
Fast weight loss is enticing––but here's why a slower approach might be better
There's a popular belief that the body can only absorb 20-30g of protein in one sitting––a new study put this to the test.
A new study investigated proximity to failure using reps in reserve vs training to failure. The findings shine light on how hard you should train for muscle growth.
What's the best way to lift weights for maximal muscle growth?
People love stretching – but are you wasting your time with it if resistance training could provide the same benefits? A new study decided to investigate.
How long before bedtime should you stop consuming caffeine? A new study sought to answer that question.
Weekends don't have to ruin your progress as long as you learn how to account for them––let's talk about that.
People will claim calories-in/calories-out doesn't work. But a lot of this has to do with a misunderstanding of the complexities of the body. Specifically, the 'calories-out' half of the equation. Here's what you need to know.
You probably don't need to train to failure to maximise muscle growth. Here are three reasons why it's smarter to avoid it.
There's a lot of hype around diet breaks but newer research suggests they may not be as useful as once thought––does this mean they're pointless?
Want to start resistance training but not sure where to begin? I got you–here's (almost) everything you need to know about programming resistance training
Carbs are well established to improve endurance exercise. But less research exists on carb intake and strength training performance. A recent meta-analysis investigated how carb intake affected strength training performance. Here's what you need to know.
You'll often hear people recommend "cycling off" caffeine to retain the benefits – turns out this may not be entirely true
A new study investigated the effect of 12-months of intermittent fasting versus continuous calorie restriction. Here's what they found.
Collagen protein has grown in popularity over the last few years. But is it a valid source of protein for muscle growth?
The 10,000 steps rule has been recommended for years – but do you really need to walk this much to be healthier?
There's a lot of talk about cardio ruining your muscle and strength gains – a new study suggests otherwise
Sleep is one of the most underrated "hacks" for improving health and body composition. Here's why you should stop sleeping on it.