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Nutrition
2 findings
Nutrition · protein
Meta-analysisSports Medicine
Pooled randomised trials found total daily intake was the dominant factor; the post-workout 'window' showed little independent effect.
Popular beliefYou must eat protein within 30 mins of training
What the evidence showsDaily total dominates; timing has little independent effect
The catchThe catch: this is about hitting a daily target most people already manage - genuinely hard-training athletes near the edge may still benefit from spreading intake.
⬡Meta-analysisstudy design
◴1,500+ pooledparticipants
◷6-12 wk trialsduration
⚇Trained & untrainedwho
⬢No industry fundingfunding
Key limitationPooled studies varied in how they measured muscle; individual needs differ.
Nutrition · supplements
Systematic reviewCochrane Reviews
A reviewed body of trial evidence found benefits concentrate in correcting deficiency, not general supplementation.
The catchThe catch: 'not deficient' is the key phrase - if you're genuinely low (common in winter), correcting that is a real benefit.
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Training & Fitness
2 findings
Training · hypertrophy
RCTJ. Strength & Conditioning
A volume-matched trial in experienced lifters found both groups grew similarly; the to-failure group accrued more fatigue.
Popular beliefNo pain, no gain — every set to failure
What the evidence showsNear-failure matches failure for growth, with less fatigue
The catchThe catch: 'close' still means hard - a rep or two in reserve, not stopping early. The benefit is less fatigue for the same growth.
⬡RCTstudy design
◴43participants
◷8 weeksduration
⚇Resistance-trained menwho
⬢No industry fundingfunding
Key limitationSmall sample; volume was equated, real-world training rarely is.
Training · guidance
GuidanceWHO
An official physical-activity position was reaffirmed, with specific emphasis on older populations.
The catchThe catch: this is unchanged guidance, not a new finding - included because the official position was restated, not revised.
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Longevity
1 finding
Longevity · fasting
Systematic reviewObesity Reviews
Reviewed trials found benefits largely explained by people eating less, not by the timing window itself.
Popular beliefFasting windows burn fat through metabolic timing
What the evidence showsBenefit mostly comes from reduced total intake
The catchThe catch: that doesn't make fasting useless - for many people the window is simply an easier way to eat less. It's the mechanism that's mundane, not the result.
⬡Systematic reviewstudy design
◴2,000+ pooledparticipants
◷8-52 wkduration
⚇Adults with overweightwho
⬢Mixedfunding
Key limitationHard to separate the window from the calorie cut it causes.
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Medicine
1 finding
Medicine · reflux
RCTNEJM
A large randomised trial found the effect statistically significant but small in absolute terms.
The catchThe catch: 'modest' matters - statistically real isn't the same as life-changing, and the average person's improvement is smaller than ads imply.
⬡RCTstudy design
◴3,200participants
◷8 weeksduration
⚇Adults with refluxwho
⬢Manufacturer-fundedfunding
Key limitationIndustry-funded; 'significant' effect was small in absolute terms.
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Mind & Sleep
1 finding
Mind & Sleep · breathing
Meta-analysisHypertension Research
Pooled controlled trials found a small effect; its durability beyond each session is unclear.
The catchThe catch: the effect is small and mostly during/just after the session - whether it adds up to lasting change isn't established.
⬡Meta-analysisstudy design
◴1,100 pooledparticipants
◷Mostly single-sessionduration
⚇Adults, some hypertensivewho
⬢Independentfunding
Key limitationMost studies measured only immediate effects, not lasting change.
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The Fringe - small but fascinating
1 finding
The Fringe · sauna
RCTJ. Physiology
A randomised crossover study saw improvements, though the sample was small.
The catchThe catch: small study, surrogate markers (not actual heart events) - promising and low-risk, but not proven to change hard outcomes.
⬡RCT crossoverstudy design
◴19participants
◷8 weeksduration
⚇Healthy adultswho
⬢University-fundedfunding
Key limitationVery small; measured vascular markers, not actual heart events.