In 2025, Yosuke Tsuchiya and Eisuke Ochi from Hosei University studied 24 male athletes doing intense leg exercises. They gave half of them 3.6g of omega-3 supplements daily for four weeks before and one week after, while the other half got a placebo, checking muscle strength, soreness, and inflammation markers.

Based on studies from 2015 to 2024 by researchers like Llion A. Roberts from the University of Queensland and Emma S. Malta from Victoria University, cold water immersion was tested after workouts. Trials involved people doing strength training, then plunging in cold water or doing active recovery, measuring muscle gains, soreness, and performance over weeks.

This statement by Dr. Gabrielle Lyon isn’t just catchy—it’s scientifically sound. A 2024 Scientific Reports study analyzing nearly 11,000 adults found that a high lean mass to visceral fat ratio was tied to up to 88% lower risk of type 2 diabetes and significantly fewer cases of high blood pressure and abnormal cholesterol levels.

A 2025 study analyzing 85 previous studies found that people who stay consistently active have a 30–40% lower risk of early death—especially from heart disease. Even those who start exercising later in life still see a 20–25% drop in mortality risk, showing it’s never too late to change your future.

A July 2025 UCL study in Frontiers in Psychology found that when people choose exercise types suited to their personality, they enjoy workouts more and experience greater stress relief than mismatched routines.

“Eat Your Protein And Lift Weights. I'd say from a simple standpoint, those are the two most important things.” ~Danica Patrick

A 2025 study in Frontiers in Nutrition by Wen et al. found that low handgrip strength (HGS) and low relative handgrip strength (RHGS) were strongly linked to increased odds and risk of asthma—by up to 50% for those at the lowest quartile of grip strength.

A systematic review and meta-analysis from the University of New South Wales (2021) examined 58 studies with 3,000 beginner participants and found that pure strength training alone led to around 1.4% total body fat loss—almost identical to what you’d see from cardio.

A 2025 randomized controlled trial in Nutrients by University of Stanford tested omega‑3 supplementation plus resistance training vs. training alone in 30 healthy, active adults.

A 2024 randomized controlled trial at Zhejiang University had participants either sit all day, do one 30‑minute walk, or take 3‑minute walking or squatting breaks every 45 minutes. The walking and squatting groups saw significantly better post-meal blood sugar control, with squats and walks far outperforming sitting and even surpassing the single walk.

A 2025 study led by Columbia University found that people who spent more time sitting after a heart attack or chest pain episode had more than 2.5 times higher risk of dying or having another heart event within a year. But there’s good news: swapping just 30 minutes of sitting for light activity—like walking or tidying up—cut the risk by 50%, and moderate activity cut it by 61%.

A 2024 study by Mass General Brigham found that exercise doesn’t just help memory—it actually activates specific genes that protect against Alzheimer’s. Mice with Alzheimer’s who used running wheels showed better memory, and scientists found that their brains had boosted activity in cells tied to blood vessels and immune defense.

In 2025, Cannavaro, Leva, Caturano, Berra, Bonfrate & Conte (Université Clermont Auvergne & CNRS) reviewed research on using amino acid supplements during weight loss. Their Nutrients paper finds that certain amino acids—especially leucine, HMB, and collagen peptides—help protect lean mass when you’re slimming down.

A 2025 meta-analysis by Kazeminasab et al. (Université Clermont Auvergne & CNRS) reviewed 35 randomized controlled trials with 1,266 adults. They found that combining intermittent fasting with exercise didn’t reduce VO₂max or leg/bench strength, but did slightly boost handgrip strength.

A 2023 summary from Georgia State University and the Society of Behavioral Medicine shows that micro-workouts—short bursts of physical activity lasting from 30 seconds to 10 minutes—can have major benefits for heart health, blood sugar control, mental well-being, and overall endurance.

A 2022 meta-analysis in the Journal of Science in Sport and Exercise reviewed 16 animal studies and found that stretching for at least 15 minutes daily led to significant increases in muscle mass, cross-sectional area, fiber size, and even fiber number.

A 2025 study by the University of Bath found that regular indoor exercise helped people keep healthy vitamin D levels during the darker months, even without supplements or weight loss. Staying active supports your bones and immune system year-round.

A 2025 double-blind, placebo-controlled trial found that creatine monohydrate supplementation reduced post-exercise muscle damage and soreness, especially in women, who experienced less swelling. This suggests creatine can help maintain muscle function and comfort after intense training.