Research & Evidence

Research summaries with honest evidence ratings. We tell you what we know, what we don't know, and where the evidence is strong vs. where it's mostly hype.

These are educational summaries, not comprehensive systematic reviews. Always consult professionals for medical decisions.

Evidence Level Guide

Very StrongStrongModerateLimited

Based on study quality, replication, and human data availability.

Peptide Research

Current state of peptide research with honest assessment of evidence quality.

BPC-157: Body Protection CompoundLimited

TB-500 (Thymosin Beta-4)Limited

Sermorelin: GHRH AnalogModerate

View all 22 summaries

Training Science

What the research actually says about training methodology and muscle adaptation.

Progressive Overload: The Primary DriverVery

Volume vs Intensity for HypertrophyStrong

Recovery Between Training SessionsModerate-Strong

View all 5 summaries

Sleep & Circadian Science

Research on sleep architecture, circadian biology, and practical optimization.

Sleep Stages and Their FunctionsStrong

Light Exposure and Circadian RhythmsVery

Sleep Duration and PerformanceVery

View all 4 summaries

Longevity & Healthspan

What we know (and do not know) about extending healthy lifespan.

Exercise: The Most Proven Longevity InterventionVery

Caloric Restriction and FastingModerate

Key Biomarkers for LongevityModerate-Strong

View all 5 summaries

Nutrition Science

Evidence-based nutrition principles beyond the fads and trends.

Protein Requirements for Muscle and HealthStrong

Omega-3 Fatty Acids (EPA/DHA)Strong

Dietary Fiber and Gut HealthStrong

View all 9 summaries

Hormone Optimization

Research on testosterone, thyroid, and metabolic hormone optimization.

Natural Testosterone OptimizationModerate-Strong

Testosterone Replacement Therapy (TRT)Strong

GLP-1 Agonists for Weight LossVery

View all 7 summaries

Cognitive Enhancement

What works for brain health, focus, and cognitive performance.

Caffeine: The Most Used NootropicVery

Exercise for Brain HealthVery

Nootropics: What Actually Works?Limited

View all 6 summaries

Stress & Adaptogens

Research on adaptogens, stress management compounds, and HPA axis modulation.

Ashwagandha (Withania Somnifera): Stress, Testosterone & RecoveryStrong

Rhodiola Rosea: Fatigue & Mental PerformanceModerate

Berberine: Metabolic Health & Blood Sugar ManagementStrong

View all 5 summaries

Featured Research

Limited (mostly animal)

BPC-157: Body Protection Compound

Promising animal data but insufficient human evidence to make strong recommendations. Those experimenting should understand they are essentially self-experimenting.

Read analysis →

Very Strong

Progressive Overload: The Primary Driver

Track your lifts. Aim to do more over time (weight, reps, or sets). Progress will slow—that is normal and expected.

Read analysis →

Very Strong

Exercise: The Most Proven Longevity Intervention

Exercise is the closest thing to a longevity magic pill we have. Do both cardio and resistance training. More is generally better (within reason).

Read analysis →

Our Approach to Research

Plain Language

We translate research into accessible language without oversimplifying or making claims the research doesn't support.

Honest Uncertainty

We're explicit about what we don't know, the limitations of studies, and where more research is needed.

Cited Sources

Every summary includes key studies and sources so you can verify claims and explore the primary literature.

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