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Chart card showing wearable calorie error range of 19 to 100 percent, accurate step counts, and zero brands passing on calorie accuracy
How Accurate Are Fitness Tracker Calorie Counts?
Step counts are reasonably accurate. Calorie counts are not. What the validation studies against metabolic…
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The Mifflin-St Jeor Equation - key figures from the research
The Mifflin-St Jeor Equation: Origin and Accuracy
Short answer: the Mifflin-St Jeor equation was published in 1990 in the American Journal of Clinical…
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The MATADOR Study - key figures from the research
The MATADOR Study: What It Found About Diet Breaks
Short answer: the MATADOR study, published by Byrne and colleagues in 2018, compared 16 weeks of continuous…
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Where 1.6 g/kg Came From - key figures from the research
Morton 2018 Meta-Analysis: Where 1.6 g/kg Came From
Short answer: Morton and colleagues 2018 meta-analysis in the British Journal of Sports Medicine pooled…
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ISSN Creatine Position Stand - key figures from the research
ISSN Creatine Position Stand: What It Concludes
Short answer: the ISSN creatine position stand concludes that creatine monohydrate is the most effective…
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ISSN Caffeine Position Stand - key figures from the research
ISSN Caffeine Position Stand: 3-6 mg/kg Explained
Short answer: the ISSN caffeine position stand, published in 2021, concludes that 3 to 6 mg of caffeine…
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Card showing brewed coffee pH of 4.85 to 5.10 overlapping the whey clumping range of 4.8 to 5.3, whey unfolding at 70 to 78 degrees Celsius against a serving temperature of 71 to 85, and no amino acids lost to heat
Protein Coffee: Does Hot Coffee Ruin Protein Powder?
Short answer: no. Heat unfolds protein, it does not destroy the amino acids, and unfolded whey is actually…
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Card showing hair cortisol correlates with BMI at about 0.10, roughly one percent of variance, stress programmes produce no weight change, and one night of sleep loss raises evening cortisol 37 to 45 percent
Cortisol and Belly Fat: What the Research Shows
Short answer: cortisol is real physiology, but it is a weak explanation for body fat. In the largest…
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Card showing beta-alanine pooled effect size of 0.18 across 40 studies, best in efforts of one to ten minutes, at 4 to 6 grams daily for four weeks or more
Beta-Alanine: What the Evidence Supports
Short answer: beta-alanine works, in a narrow window. Across 40 studies in 1,461 people the overall effect…
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