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VMC
Metabolism & Energy
An active metabolism is the foundation for physical performance, mental clarity, and stable energy in everyday life. In this category, you'll learn how nutrients, hormones, mitochondria, and enzymes work together to generate and regulate energy. You'll discover how to boost your metabolism, reduce fatigue, and increase your energy levels in the long term with targeted measures such as nutrition, exercise, and micronutrients – all scientifically sound and practical.
(NEWS) Combined training improves sleep quality in overweight individuals: Network meta-analysis
Poor sleep and excess weight often reinforce each other – creating a vicious cycle of fatigue, cravings, and reduced physical activity. A new network meta-analysis of 17 randomized controlled trials with 927 adults now shows that combined endurance and strength training most reliably improves subjective sleep quality, closely followed by strength training alone. The most effective programs typically lasted 8 to 12 weeks with 3 to 5 sessions per week. Important: More isn't alw
Aferdita
5 days ago6 min read
(NEWS) Sleep coaching + circuit training: RCT shows improved sleep quality in young women
A new RCT demonstrates that combining sleep coaching with high-intensity circuit training significantly improves sleep efficiency and metabolic health in young women.
Norman Reffke
Apr 95 min read
(NEWS) Metabolic Syndrome & 4 Habits: RCT shows +46% remission after 24 months
618 participants, 24 months – 4 simple habits increase MetS remission by 46% (OR=1.46, p<0.05): vegetables, walking, mindfulness, emotion regulation
Aferdita
Mar 135 min read
(NEWS) Weight loss medication & yo-yo effect: Meta-analysis shows +0.4 kg/month after stopping medication
37 studies, 9,341 participants – Meta-analysis shows +0.4 kg/month weight regain after stopping weight-loss medications. Return to baseline weight after 1.7 years.
Aferdita
Mar 134 min read
(NEWS) Time-Restricted Eating (TRE) & Weight Loss: Meta-analysis shows effect on fat mass & body weight – What the research says
New meta-analysis (30 RCTs, n=1341) confirms: TRE reduces fat mass (-1.50 kg) even with equal calories. All about effects & application.
Norman Reffke
Mar 45 min read
(NEWS) Early Time-Restricted Eating & Insulin: Meta-analysis shows benefits
Time-Restricted Eating, Early Eating Window, Intermittent Fasting, Chrononutrition, Circadian Rhythm, Insulin Sensitivity, Fasting Insulin, Blood Glucose, Weight Management, Waist Circumference, Triglycerides, Metabolic Health, Fasting Window
Aferdita
Mar 13 min read
(NEWS) Magnesium & Regeneration: Meta-analysis shows effect on muscle regeneration & energy levels
38 studies, 2,800 participants: 300-400mg magnesium daily shortens recovery by 28%, reduces muscle cramps by 42%, improves ATP production.
Norman Reffke
Feb 195 min read
(NEWS) Intermittent fasting 16:8 & metabolism: Meta-analysis shows metabolic effects
41 studies, 2,900 participants: 16:8 intermittent fasting improves insulin sensitivity by 31%, reduces body weight by 3.2%, activates autophagy.
Norman Reffke
Feb 124 min read
(NEWS) Light exposure & sleep quality: Meta-analysis shows optimal timing
35 studies, 2,800 participants: 10,000 lux morning light (06:00-09:00) improves sleep quality by 42%, reduces sleep onset by 23 min. Avoid blue light after 20:00.
Norman Reffke
Feb 55 min read
Sport & Orgasm – How Your Hormones Control Performance, Desire and Recovery
Imagine you've just finished an intense workout – your muscles are burning, sweat is dripping from your forehead, and you feel simultaneously exhausted and euphoric. A few hours later, you experience a passionate moment of intimacy with your partner. What you might not know is this: these two seemingly different experiences trigger remarkably similar biochemical cascades in your body. Both during exercise and orgasm, the same neurotransmitters are released, similar hormone co
Norman Reffke
Aug 8, 202520 min read
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