NEWS

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

A new RCT demonstrates that combining sleep coaching with high-intensity circuit training significantly improves sleep efficiency and metabolic health in young women.

Meta-analysis (13 RCTs) shows: Inorganic nitrate from beetroot & spinach improves endothelial function by 1.48% FMD – a key marker for heart health.

A new meta-analysis (Nature Mental Health, 2026) shows: high cardiorespiratory fitness is associated with 36% lower depression risk and 39% lower dementia risk.

A 2026 meta-analysis (31 RCTs, 2,277 participants) shows progressive muscle relaxation significantly improves sleep quality and reduces anxiety.

An RCT with 309 older adults shows: moderate and heavy resistance training can measurably reduce biological brain age by up to 2.3 years.

A Cell Host & Microbe meta-analysis (11,115 metagenomes) identifies CAG-170 as the strongest health signature in the human gut – reevaluating the uncultured microbiome.

Meta-analysis: Replacing saturated fat with PUFAs reduces heart attack, stroke & mortality in high-risk patients – no effect at low cardiovascular risk.

28 meta-analyses, 344 studies – Nature-based interventions (forests, parks, gardens) moderately reduce tension, fatigue & negative affect; 89% low credibility

618 participants, 24 months – 4 simple habits increase MetS remission by 46% (OR=1.46, p<0.05): vegetables, walking, mindfulness, emotion regulation

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.

Isometric exercises like wall sits lower blood pressure by 8.24/4.00 mmHg on average – more than endurance or strength training, JAMA meta-analysis shows.

24-week trial: Fiber + exercise boost microbiome diversity (+12.8%), reduce hs-CRP (-42%) & IL-6 (-35%). Butyrate as key mediator.

78 studies, 4,755 participants – Collagen outperforms whey protein: +41% strength gain, +94% fat-free mass. Meta-analysis reveals.

Just 3 nights sleep restriction (4.25h) alter 25 cardiovascular biomarkers – increased heart disease risk (p=0.006). Exercise cannot fully compensate effects.

Ultra-processed foods, Heart attack, Stroke, Cardiovascular disease, NHANES study, Lancet Series, Nutritional prevention, Chronic inflammation, Metabolic syndrome, Health policy, Food industry, Evidence-based nutrition, UPF

New study (n=2,641): Flexible school start increases sleep by 44 min/night, reduces fatigue by 14% & improves grades by 3.5% – What parents & schools need to know.

5,472 women, 8.4-year follow-up – Grip strength ≥24 kg: 33% lower mortality risk. Chair-stand <11s: 31% reduction. What the JAMA study shows.

New meta-analysis (30 RCTs, n=1341) confirms: TRE reduces fat mass (-1.50 kg) even with equal calories. All about effects & application.

2 Phase-III trials, 925 participants – 31% symptom-free vs. 10% placebo, itch reduction from week 1, first oral BTK inhibitor therapy (p<0.001)