Category: Movement & Recovery
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Creatine dosing made simple: 3 to 5 grams a day of monohydrate, loading optional, timing irrelevant, and why a higher creatinine reading is not kidney damage.
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Thymosin alpha-1 is a prescription drug in 35+ countries, and its biggest trial came back flat. TB-500 has no published human trial. Here is the real gap.
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GLP-1 muscle loss runs from about a quarter to 40% of the weight you drop. See what the trials really show, and how protein and lifting keep muscle on.
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Mouth taping sleep claims rest on 10 poor-quality studies covering 213 patients. What the evidence really shows, who it helped, and when taping is dangerous.
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Exercise timing tilts which benefit you get, not whether you get one. What the trials say about morning versus evening workouts, and what matters more.
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Slow breathing benefits, audited: six breaths a minute cut stress and anxiety across 24 studies, but the blood pressure effect vanished against sham controls.
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Red light therapy has real trial support for skin and next-day soreness, and none for fat loss. Here is what the doses, numbers and caveats actually show.
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BPC-157 has 31 years of rat data and not one completed human trial. Inside the healing peptide’s real evidence, the missing pharmacology, and the first RCT.
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Large accelerometer studies show sleep regularity predicts survival better than sleep duration — and a steady schedule is often easier to fix than more hours.
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CBT-I is the guideline-endorsed first-line therapy for chronic insomnia — a drug-free protocol whose gains outlast sleeping pills. Here’s the evidence.
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