Evidence is consistent, with known limits.
Muscle growth was the same at light and heavy loads across 28 trials, as long as sets went near failure. Push-ups matched a bench press in three more. The catch is not the equipment. It is where bodyweight runs out of ways to get harder.
Cut sugar and eat freely, and the trials show about 1.8 lb gone. Swap it for the same calories of other carbs and the scale does not move. What a no-sugar diet actually is, and why the detox has nothing to detox.
A vest adds a little to what exercise already does for fat. The thing it is actually sold for — protecting bone — got its best test in 150 people over twelve months, and failed it.
Fifteen randomised trials, 56,675 people. Cutting saturated fat cut cardiovascular events by 17% and did nothing to how long anyone lived. And 21 cohort studies found no link at all. All three are true.
The US reference standard is 22,379 measured tests. Three things move your percentile before you train: which machine, which edition of the chart, and whether anyone measured you at all.
Across 99 studies comparing every recovery method, massage came first for soreness and fatigue. Then the largest review, 1,012 people, looked for a performance benefit and found none.
Fifty-two studies say cold water cuts soreness and restores power at 24 hours. A hot pack matched it. And twelve weeks of ice baths after lifting cost one group every gain the other made.
Six trials, 899 children: honey probably beats placebo and nothing at all, on moderate-certainty evidence. The advantage runs out at three days, and it must never go to a baby under one.
Forty studies and 1,461 people say beta-alanine works — by a median 2.85%, only on how long you last, and only in efforts of one to four minutes. Body composition: nothing.
Forty-one adults walked the same 30 minutes two ways: once a day, or 10 minutes after each meal. Same walking, 12% smaller blood sugar rise, and 22% after the evening meal.