Ten weeks of twice-weekly resistance training increased all five electron transport chain complex proteins by 39-180% and increased mitochondrial fusion markers by 90-261% in older, untrained adults—demonstrating that RT reverses mitochondrial decline driven by inactivity, not inevitable aging.

Twice-daily consumption of a protein and fiber supplement preload (17g protein, 6g fiber) consumed 30 minutes before breakfast and lunch resulted in 83% more weight loss than an isocaloric control (1g protein, 3g fiber) in a 12-week randomized trial of 206 overweight adults—despite both groups consuming identical calories from the shakes and following the same 500-calorie deficit.

Women are the largest consumers of dietary supplements, yet most exercise and nutrition research excludes them—meaning recommendations are based on male physiology despite fundamental differences in muscle fiber type, metabolism, and hormonal profiles that change nutritional needs across the menstrual cycle and lifespan.

The American Heart Association's cardiovascular health framework failed to predict who would develop heart disease in a study of 1,920 older adults—but adding sleep to the assessment succeeded, with even sleep duration alone improving risk prediction by 43%.

The first systematic review of nutrition and strength training in postmenopausal women found that moderate caloric deficits enhance fat loss and protein intake above 0.8 g/kg bodyweight preserves lean mass—but supplement evidence was surprisingly weak across popular supplements.

New 30-year study of 111,467 adults reveals physical activity variety predicts 19% lower mortality—independent of total exercise volume. The key finding: engaging in multiple activity types matters beyond just accumulating more total exercise. Different activities produce distinct physiological effects, and diversifying your training maximizes benefits without requiring excessive volume in any single modality.

Strength training for women ages 40-50 built self-efficacy, habit automaticity, and exercise enjoyment without changing activity minutes—psychological shifts that may predict long-term adherence better than short-term increases. At menopause onset, the rate of fat gain doubles while lean mass declines, yet most interventions ignore the one training modality that counters both.

The first year after birth leaves most women guessing about when to move, how much to sleep, and what actually helps with the exhaustion and mental fog. New guidelines based on 574 studies show that consistent sleep hygiene and 120 minutes of weekly movement reduce depression risk by 45%, cut postpartum fatigue in half, and give you better sleep quality despite the same interrupted nights.

Three hours of sitting makes you measurably slower at problem-solving and decision-making while tripling your mental fatigue. One-minute squat breaks every 20 minutes keep your brain sharp all day—and may even improve your thinking beyond where you started.

Current pregnancy guidelines discourage high-intensity resistance training due to lack of evidence, not evidence of harm. The first study directly assessing fetal well-being during high-intensity compound lifts found no fetal distress. For healthy, trained pregnant women, high-intensity resistance exercise—including supine positioning and Valsalva—is well tolerated by mother and fetus.

Women lose up to 10% of their bone mass during menopause and the decade following, yet most osteoporosis trials exclude women within 5 years of menopause. The STOP-EM study at the University of Calgary is testing whether high-intensity resistance and impact training is feasible in 40 perimenopausal and early postmenopausal women (ages 45-60) over 9 months.

Only 52% of pregnant women meet activity recommendations. Analysis of 293 women found that income, education, marital status, and social support significantly influence health perception and physical activity during pregnancy.

Labor lasts 12-24 hours and requires anaerobic output, yet most pregnant women train like they're recovering from injury instead of preparing for performance. New research introduces a periodization model treating pregnancy as a 52-week training macrocycle—here's the framework for training through each trimester like the athletic event it actually is.

Women have 70-80% lower creatine stores than men, yet barely 11% supplement with it—here's why that needs to change across every stage of life.

A 2025 meta-analysis of 1,457 participants found no significant differences in weight, glucose, cholesterol, or blood pressure between those who drank artificially sweetened beverages and those who drank water or tea over 24-77 weeks. The fear-mongering around diet soda isn't supported by controlled research.

Research shows resistance training during pregnancy is not only safe but actively beneficial—reducing gestational diabetes risk, improving labor outcomes, and supporting fetal brain development.

Menopause isn't just about hot flashes—it's a metabolic shift that increases your risk of heart disease, diabetes, and osteoporosis. Here's how your diet can fight back.

Over 150,000 people participated in Dry January research, and the results are compelling—even if you don't make it the full month, measurable improvements in liver function, sleep, mood, and brain health occur within weeks.

Ten years of twin research reveals that leg power—not genetics—predicts how well your brain ages, and the difference is measurable on MRI scans.