Meta-analysis on the effects of resistance training to failure for hypertrophy. No significant data to show it is necessary to train to failure. Utilize a combination of failure and non-failure for variation.

A systematic review on effects of resistance training through full range of motion. Isometric training at longer muscle lengths elicits greater increases in muscle-size when compared to isometric training at shorter lengths.

Article on correlations between all cause mortality and muscle mass, strength, and VO2 max. When comparing the lower quartile to the.hhigher quartile, results in previous studies indicate a decreased risk in all cause mortality, according to the ACM scale, by 200%, 250%, and 400%, respectively.

Meta-analysis reviewing studies have indicated that maintaining a consistent long overnight fast, which is similar to TRE, can significantly reduce risks for chronic diseases. Despite these early successes, more clinical and mechanistic studies are needed to implement TRE alone or as adjuvant lifestyle intervention for the prevention and management of chronic metabolic diseases.

Review on relating psychiatric conditions as neurometabollic disorders through sharing several common mechanistic biopathologies. Provides strong evidence of ketogenic diet addressing these diseases, and clinical evidence of improving patient symptoms.

Peer-reviewed study on how the creatine supplementation protocol was effective for increasing muscle creatine concentrations, body mass, and total body water; however, fluid distribution was not changed.

Peer-reviewed study suggesting that the acute intake of 3 mg/kg/b.m. of caffeine before a velocity-based strength workout increased muscle performance and the total work performed across the whole training session. Thus, caffeine can be considered as an effective strategy to enhance muscle performance during the bench press training sessions.

Article on enhanced cognitive processing effects by creatine supplementation, especially in those with brain creatine defects, which could be induced by acute stressors (e.g., exercise, sleep deprivation) or chronic, pathologic conditions (e.g., creatine synthesis enzyme deficiencies, mTBI, aging, Alzheimer’s disease, depression).

Study reviewing the relationship between anthocyanin intake and Alzheimers Disease rates. Most berries, fruits, and vegetables are exceptionally rich in anthocyanins, which are potent antioxidants. The medications currently used to combat Alzheimers Disease partially inhibit the enzymatic and oxidative breakdown of acetylcholine and tau-proteins. Therefore, it is important to discover dominant antioxidants, such as anthocyanins, that are effective against neurodegenerative disorders and can help improve cognitive function. Anthocyanins fulfill this requirement, potentially representing an inexpensive way for treating aging-related neurodegenerative diseases, including Alzheimers Disease. However, the metabolism rate of anthocyanins varies across individuals, which may affect their overall effectiveness.

Dr. Matt Walker provides the data on the benefits of effective sleep and detriments of lower sleep quality on human physiology.

Over one-third of lost weight tends to return within the first year, and the majority is gained back within 3-5 years. This review articulates the biological pressures that cause weight regain, and how weight maintenance diet (high protein, low carbohydrate; type of dietary fat), physical activity and regular programmed exercise, and promising pharmacotherapy can counter this process.

Article recognizing the importance of using early morning sunlight exposure to one's circadian rhythm. According to Andrew Huberman PhD, and associate professor of neurobiology and of ophthalmology, "early sunlight exposure is grounded in a lot of peer-reviewed, published science in humans and animals,". Additionally, an inability to acquire early morning sunlight can be one of the greatest predictors for poor sleep quality leading to poor memory, mood disorders, lowered immunity and disrupted blood sugar regulation

Peer reviewed study representing data on how Brown Adipose Tissue leverages adult human thermoregulation, suggest both heat and cold acclimation in winter swimmers, and propose winter cold exposure as a potential strategy for increasing energy expenditure.