Movement & Recovery
Exercise and recovery claims checked against the studies: strength training, walking, Zone 2 cardio, cold plunges, saunas and sleep. What the trials found, in plain English, with every source linked.
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Take 3 to 5 grams of creatine monohydrate a day, at any time. Loading is optional, and in healthy people 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 is real: a quarter to 40% of the weight lost on drugs like semaglutide (Ozempic, Wegovy) can be lean mass. Protein and lifting help limit it.
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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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Guidelines put CBT for insomnia (CBT-I) ahead of sleeping pills for chronic insomnia. It takes weeks to work, but its gains last, while the pills’ benefits fade.
