How to Reduce Visceral Fat: An Evidence-Based Guide
Category: Exercise
Spirulina Supplements: What the 2025 Meta-Analyses Actually Show
A 2025 meta-analysis suggests spirulina—a blue-green algae extract—can improve body weight, cholesterol, and blood pressure in overweight and obese individuals. The evidence is worth examining clos...
Magnesium Bisglycinate and Sleep: What a 155-Person Trial Found
Sleep is one of the most powerful tools available for health, yet many people struggle to get enough quality rest. While melatonin often gets the spotlight, a clinical trial published in 2025 teste...
Rhodiola Rosea: Benefits, Dosing, Forms, and Side Effects
Rhodiola rosea (L.) is a perennial flowering plant that grows in cold, high-altitude regions of Eastern Europe (particularly Siberia), Asia, and certain mountainous or coastal areas of North Americ...
Sleep Apnea and Brain Aging: What the Research Reveals
Every night, millions of people fall asleep—and without realising it—they stop breathing. Not just once, but over and over again. This isn't simply a matter of snoring. It's a serious medical condi...
Power Training: Evidence-Based Guide to Muscle Power, Falls Prevention, and Healthy Aging
Power training — fast, explosive movement — is among the most overlooked strategies for preserving mobility, reducing fall risk, and maintaining independence as we age. Here is what the research sh...
120 Years of Exercise Training History: Lessons for Your Workout
Don't be like health guru Bryan Johnson, who seemingly repeated the same workout each week because it was scientifically "the best." That's how an extremely well-written article by coach Steve Magn...
Visceral Fat and Insulin Resistance: What the Evidence Says About Diet
Insulin resistance is at the root of many chronic health conditions, including type 2 diabetes, cardiovascular disease, and obesity. While there is no shortage of diet advice online, most people ar...
Zone 2 Training: What the Evidence Actually Shows
A 2025 systematic analysis on Zone 2 exercise training concluded that current evidence does not support Zone 2 as the optimal intensity for improving mitochondrial or fatty acid oxidative capacity ...
Glycine for Sleep: How This Amino Acid Improves Sleep Quality
The connection between the amino acid glycine and sleep improvement was initially found completely by accident. The studies since then have shown how glycine can best be used to support sleep quali...
Protein Powder: A Complete Evidence-Based Guide
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Protein is an essential...
Evidence-Based Supplements: Omega-3, Multivitamin, and Sleep
Not every supplement is worth taking. A family medicine doctor with a research background narrowed the list down to three — and the reasoning is grounded in clinical trial data, not marketing. This...
Longevity Clinics Are Over-Testing You — What the Evidence Shows
There's an engineering concept that applies directly to medicine: "the best part is no part. The best process is no process." In clinical practice, sometimes the best test is no test, and the best ...
PQQ (Pyrroloquinoline Quinone): Science-Based Guide to Benefits, Dosing, and Safety
Pyrroloquinoline quinone (PQQ) is a redox-active, water-soluble quinone compound with the chemical structure 4,5-dihydro-4,5-dioxo-1H-pyrrolo[2,3-f]quinoline-2,7,9-tricarboxylic acid [1][2]. It is ...
Resistance Training and Aging: How Exercise Preserves Muscle Function
A world-renowned researcher, Dr. Brad Schoenfeld, recently highlighted a study he described as "the closest thing we have to the fountain of youth" [1]. This article explores that study and Dr. Sc...
Lipoprotein(a): The Genetic Heart Risk Factor 1 in 5 People Have
Most people have never heard of lipoprotein(a) — yet it is a potentially lifesaving cardiovascular marker that current guidelines recommend everyone get tested for at least once. Unlike LDL cholest...
Colchicine and Heart Disease: How Inflammation Drives Cardiovascular Risk
A new study published in the European Heart Journal found that a cheap anti-inflammatory drug cuts heart disease risk by 12%. The finding highlights something many people overlook: inflammation is ...
GLP-1 and SGLT2 Inhibitors: What the Evidence Shows on Dementia Risk
GLP-1 agonists like Ozempic were a turning point in the management of type 2 diabetes. Combined with SGLT2 inhibitors—a second class of diabetes medication—these treatments transformed outcomes for...
Bone Loss After 40: How to Protect Bone Density with Exercise and Nutrition
One in three people who break their hip will be dead within 1 year. After 10 years, only 8.5% will be alive, compared to 39.8% in the general population [1]. Those numbers reflect a broader pattern...
Magnesium Dose & Forms: Evidence-Based Guide to Absorption, Deficiency, and Supplementation
Table of Contents Magnesium's Role in the Body Mistake #1: Not Getting Enough Magnesium and Health Conditions Mistake #2: How We Assess Magnesium How to Reach Your Recommended Magnesium Intake Cho...
Lowering Blood Pressure: Why the 120 Target Cuts Heart Risk by 21%
Table of Contents The new study The revision At-home BP measurement Reducing high BP Reference list The new study A new study reinforces why the medical approach to lowering heart attack risk i...
MyPlate vs the Healthy Eating Plate: What the Evidence Says
The Food Pyramid is probably the most widely recognised guide to healthy nutrition, yet nutrition scientists raised concerns from the start. This article explains why it was eventually abandoned, w...
Exercise Snacks: The Science of How Little Exercise You Actually Need
Everyone knows exercise is crucial for health. But with packed schedules, the challenge is extracting the maximum benefit from whatever time is available. The good news is that emerging research is...
Ezetimibe and Statins: Evidence-Based Approach to Lowering LDL Cholesterol
Heart disease is the world's biggest killer — and it is only getting worse. [1] Research continues to confirm that safe, affordable, and highly effective strategies exist for reducing cardiovascula...
Coffee and Health: What the Evidence Actually Shows
The question of whether coffee is good or bad for health has generated decades of debate — with troubling concerns raised in the past about risks involving cancer, heart disease, and liver function...