https://www.theprotocolclub.io/ Evidence-based guides and new health studies explained, by coach Anthony Falcone. en https://www.theprotocolclub.io/guides/spaced-repetition-schedule https://www.theprotocolclub.io/guides/spaced-repetition-schedule Sun, 08 Nov 2026 07:00:00 GMT Guide Spaced repetition schedule for exams: how long to wait between reviews, why to test yourself each time, and why it beats cramming. From 7 cited sources. https://www.theprotocolclub.io/blog/exercise-during-calorie-restriction-fat-free-mass-network-meta-analysis https://www.theprotocolclub.io/blog/exercise-during-calorie-restriction-fat-free-mass-network-meta-analysis Sat, 07 Nov 2026 07:00:00 GMT The Verdict A 2026 review of 34 trials in 1,455 adults: adding exercise to a calorie deficit kept 0.87 kg more lean mass and cut its loss by nearly half. Mixed and strength training did best. https://www.theprotocolclub.io/guides/biohacking-for-beginners https://www.theprotocolclub.io/guides/biohacking-for-beginners Sat, 07 Nov 2026 07:00:00 GMT Guide Biohacking for beginners: which habits and supplements have good evidence, which don't yet, and how to stay safe with supplements, from 7 cited sources. https://www.theprotocolclub.io/guides/vo2-max-by-age https://www.theprotocolclub.io/guides/vo2-max-by-age Fri, 06 Nov 2026 07:00:00 GMT Guide VO2 max by age from 7,783 lab tests, why higher fitness goes with a longer life, and how to raise it: what 28 trials of intervals and steady cardio found. https://www.theprotocolclub.io/guides/how-much-omega-3-per-day https://www.theprotocolclub.io/guides/how-much-omega-3-per-day Thu, 05 Nov 2026 07:00:00 GMT Guide How much omega-3 per day: the 250–500 mg of EPA and DHA advised for adults, what 1 g capsules did in big trials, and why more isn't always better. https://www.theprotocolclub.io/blog/rest-pause-vs-drop-sets-progression-trial https://www.theprotocolclub.io/blog/rest-pause-vs-drop-sets-progression-trial Wed, 04 Nov 2026 07:00:00 GMT The Verdict A 2026 randomised trial gave 23 trained adults either rest-pause or drop sets once their reps stalled. Lean mass and bench press rose in both, with no clear winner. https://www.theprotocolclub.io/guides/blood-sugar-spikes-after-eating https://www.theprotocolclub.io/guides/blood-sugar-spikes-after-eating Wed, 04 Nov 2026 07:00:00 GMT Guide Blood sugar spikes after eating if you don't have diabetes: what's normal on a glucose monitor, why dips can make you hungry, and how walking breaks help. https://www.theprotocolclub.io/guides/how-to-improve-gut-health https://www.theprotocolclub.io/guides/how-to-improve-gut-health Tue, 03 Nov 2026 07:00:00 GMT Guide How to improve gut health, from 6 cited studies: how much fibre, why plant variety and fermented foods matter, and what probiotics can and can't do. https://www.theprotocolclub.io/guides/best-temperature-for-sleep https://www.theprotocolclub.io/guides/best-temperature-for-sleep Mon, 02 Nov 2026 07:00:00 GMT Guide The best room temperature for sleep, from 7 cited studies: why heat disturbs sleep more than cold, tips for hot summer nights, and who should see a doctor. https://www.theprotocolclub.io/blog/resistance-training-bone-density-postmenopausal-women-meta-analysis https://www.theprotocolclub.io/blog/resistance-training-bone-density-postmenopausal-women-meta-analysis Sun, 01 Nov 2026 07:00:00 GMT The Verdict A 2025 meta-analysis of 17 trials in 690 healthy postmenopausal women: strength training improved hip and spine bone density, most clearly with heavier loads. https://www.theprotocolclub.io/guides/ice-bath-or-sauna-after-workout https://www.theprotocolclub.io/guides/ice-bath-or-sauna-after-workout Sun, 01 Nov 2026 07:00:00 GMT Guide An ice bath after every lifting session meant less muscle growth in 8 trials. After cardio it changed nothing. What a sauna does, and how long each should last. https://www.theprotocolclub.io/blog/diet-weight-loss-muscle-loss-lean-tissue-trial https://www.theprotocolclub.io/blog/diet-weight-loss-muscle-loss-lean-tissue-trial Sat, 31 Oct 2026 07:00:00 GMT The Verdict In a 6-month diet trial, 374 adults lost 5.9–7.18 kg, mostly fat. Lean tissue in the arms and legs, a stand-in for muscle, fell only 0.80–1.02 kg. https://www.theprotocolclub.io/guides/keto-and-exercise https://www.theprotocolclub.io/guides/keto-and-exercise Sat, 31 Oct 2026 07:00:00 GMT Guide In 33 studies, keto didn't cost muscle or strength, and steady cardio recovered once people adapted. Sprints, intervals and race pace are where it costs you. https://www.theprotocolclub.io/guides/how-to-reset-dopamine https://www.theprotocolclub.io/guides/how-to-reset-dopamine Thu, 29 Oct 2026 07:00:00 GMT Guide No study shows you can reset dopamine, but breaks from your phone have been tested: what a 467-person trial and a review of 21 studies found, and how to try it. https://www.theprotocolclub.io/blog/exercise-snacks-vo2max-meta-analysis https://www.theprotocolclub.io/blog/exercise-snacks-vo2max-meta-analysis Wed, 28 Oct 2026 07:00:00 GMT The Verdict A 2026 meta-analysis of 21 trials in 921 adults: short bouts of exercise spread through the day raised VO2 max, but body fat and cholesterol didn't improve. https://www.theprotocolclub.io/guides/how-many-sets-per-muscle-per-week https://www.theprotocolclub.io/guides/how-many-sets-per-muscle-per-week Wed, 28 Oct 2026 07:00:00 GMT Guide About 10 or more hard sets per muscle a week builds muscle, and trained lifters did best on 12–20. What the research says about volume, failure and frequency. https://www.theprotocolclub.io/guides/magnesium-for-sleep https://www.theprotocolclub.io/guides/magnesium-for-sleep Tue, 27 Oct 2026 07:00:00 GMT Guide Does magnesium help you sleep? What trials of glycinate, citrate, oxide and threonate found, the EU's 250 mg a day limit, and who should ask a doctor first. https://www.theprotocolclub.io/guides/electrolytes-while-fasting https://www.theprotocolclub.io/guides/electrolytes-while-fasting Mon, 26 Oct 2026 07:00:00 GMT Guide What breaks a fast, whether 16:8 or longer fasts need electrolytes, and how much sodium is sensible, from expert fasting definitions and 6 cited sources. https://www.theprotocolclub.io/guides/physiological-sigh https://www.theprotocolclub.io/guides/physiological-sigh Sun, 25 Oct 2026 07:00:00 GMT Guide How to do the physiological sigh (cyclic sighing), what a month-long trial of 108 adults found, how it compares with box breathing, and who should be careful. https://www.theprotocolclub.io/guides/caffeine-before-workout https://www.theprotocolclub.io/guides/caffeine-before-workout Sat, 24 Oct 2026 07:00:00 GMT Guide How much caffeine to take before a workout, how long before, and how late is too late for sleep: doses per kg of body weight, from 7 cited reviews and trials. https://www.theprotocolclub.io/blog/carbohydrate-intake-muscle-growth-meta-analysis https://www.theprotocolclub.io/blog/carbohydrate-intake-muscle-growth-meta-analysis Thu, 22 Oct 2026 07:00:00 GMT The Verdict A 2026 meta-analysis pooled 11 randomised trials that changed carbohydrate intake, but not protein, during strength training and measured muscle size. https://www.theprotocolclub.io/guides/morning-sunlight-benefits https://www.theprotocolclub.io/guides/morning-sunlight-benefits Tue, 20 Oct 2026 07:00:00 GMT Guide What morning sunlight does to your body clock, sleep and alertness, how bright and how long the studies used, and why a window is not the same as going outside. https://www.theprotocolclub.io/blog/strength-training-brain-age-clock-older-adults-trial https://www.theprotocolclub.io/blog/strength-training-brain-age-clock-older-adults-trial Mon, 19 Oct 2026 07:00:00 GMT The Verdict A 2026 analysis of a randomised trial gave 309 healthy adults aged 62–70 a year of heavy, moderate or no strength training, then estimated their brain age from MRI scans. https://www.theprotocolclub.io/guides/keto-cholesterol-ldl https://www.theprotocolclub.io/guides/keto-cholesterol-ldl Mon, 19 Oct 2026 07:00:00 GMT Guide Why LDL cholesterol rises a lot on keto in some people and barely moves in others: what trials show about body weight, apoB, saturated fat and blood tests. https://www.theprotocolclub.io/guides/how-to-lose-fat-without-losing-muscle https://www.theprotocolclub.io/guides/how-to-lose-fat-without-losing-muscle Sun, 18 Oct 2026 07:00:00 GMT Guide Lift weights, eat more protein, lose about 0.5–1% of your weight a week and protect your sleep: what trials show about losing fat while keeping muscle. https://www.theprotocolclub.io/blog/exercise-dose-sleep-quality-older-adults-network-meta-analysis https://www.theprotocolclub.io/blog/exercise-dose-sleep-quality-older-adults-network-meta-analysis Fri, 16 Oct 2026 07:00:00 GMT The Verdict A 2025 network meta-analysis of 62 trials and 5,005 adults over 60 found exercise improves sleep quality. Cardio plus strength ranked best; more wasn't always better. https://www.theprotocolclub.io/guides/keto-flu-electrolytes https://www.theprotocolclub.io/guides/keto-flu-electrolytes Fri, 16 Oct 2026 07:00:00 GMT Guide What keto flu is, how long it lasts, and what sodium, potassium and magnesium can and can't do, with the EU's safe sodium intake of 2 g a day for scale. https://www.theprotocolclub.io/blog/sitting-less-metabolic-flexibility-6-month-trial https://www.theprotocolclub.io/blog/sitting-less-metabolic-flexibility-6-month-trial Thu, 15 Oct 2026 07:00:00 GMT The Verdict In a 6-month Finnish trial of 64 sedentary adults, coaching to sit an hour less a day didn't change metabolic flexibility. Only people who cut 30+ minutes improved. https://www.theprotocolclub.io/guides/creatine-how-much-when-to-take https://www.theprotocolclub.io/guides/creatine-how-much-when-to-take Thu, 15 Oct 2026 07:00:00 GMT Guide How many grams of creatine a day, whether to load, the best time to take it, and what research says about women, over-40s, hair loss and kidneys. https://www.theprotocolclub.io/guides/keto-for-beginners https://www.theprotocolclub.io/guides/keto-for-beginners Thu, 15 Oct 2026 07:00:00 GMT Guide How keto works, how many carbs it allows, how long ketosis takes and what the first week feels like, from 14 cited sources. Plus who should see a doctor first. https://www.theprotocolclub.io/blog/advanced-resistance-training-methods-vs-traditional-meta-analysis https://www.theprotocolclub.io/blog/advanced-resistance-training-methods-vs-traditional-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2026 network meta-analysis of 62 studies found no clear advantage of advanced resistance-training methods over traditional sets for strength, power or muscle growth in most people. https://www.theprotocolclub.io/blog/ashwagandha-exercise-performance-meta-analysis https://www.theprotocolclub.io/blog/ashwagandha-exercise-performance-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2026 meta-analysis of 13 randomised trials found ashwagandha may help endurance a little. Strength and power evidence is weak, and results vary a lot between studies. https://www.theprotocolclub.io/blog/caffeine-dose-endurance-network-meta-analysis https://www.theprotocolclub.io/blog/caffeine-dose-endurance-network-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2025 network meta-analysis of 48 placebo-controlled studies found a low caffeine dose in capsule form improved time-trial performance as much as higher doses — with fewer side effects. https://www.theprotocolclub.io/blog/cold-plunge-after-hiit-training-adaptations https://www.theprotocolclub.io/blog/cold-plunge-after-hiit-training-adaptations Wed, 14 Oct 2026 07:00:00 GMT The Verdict Men did HIIT three times a week for five weeks, half with an 11 °C ice bath after every session. Muscle biopsies and fitness tests showed no difference — good or bad. https://www.theprotocolclub.io/blog/creatine-10g-middle-aged-adults-body-composition-cognition-trial https://www.theprotocolclub.io/blog/creatine-10g-middle-aged-adults-body-composition-cognition-trial Wed, 14 Oct 2026 07:00:00 GMT The Verdict Adults aged 45–65 took 10 g of creatine or placebo daily for 12 weeks. Creatine increased lean mass and strength with or without an exercise plan, and was well tolerated. https://www.theprotocolclub.io/blog/fiber-supplement-prediabetes-gut-microbiome-trial https://www.theprotocolclub.io/blog/fiber-supplement-prediabetes-gut-microbiome-trial Wed, 14 Oct 2026 07:00:00 GMT The Verdict In a 2025 trial of 802 adults with prediabetes, 45 g a day of fibre supplement didn't beat standard advice overall. Follow-up analysis suggests your gut microbiome decides who benefits. https://www.theprotocolclub.io/blog/omega-3-cognitive-function-dose-response-meta-analysis https://www.theprotocolclub.io/blog/omega-3-cognitive-function-dose-response-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2025 dose-response meta-analysis of 58 trials linked omega-3 to modest gains in some cognitive tests, most consistently at 1–2.5 g a day. But most studies were low quality and results varied widely. https://www.theprotocolclub.io/blog/sauna-after-exercise-heart-rate-variability-trial https://www.theprotocolclub.io/blog/sauna-after-exercise-heart-rate-variability-trial Wed, 14 Oct 2026 07:00:00 GMT The Verdict Sedentary adults trained three times a week for eight weeks, some with a 15-minute sauna after every session. Exercise moved heart-rate measures; the sauna added nothing to HRV. https://www.theprotocolclub.io/blog/slow-breathing-stress-anxiety-paramedic-students-trial https://www.theprotocolclub.io/blog/slow-breathing-stress-anxiety-paramedic-students-trial Wed, 14 Oct 2026 07:00:00 GMT The Verdict Paramedic students who practised 5-second-in, 5-second-out breathing reported lower stress, anxiety and depression during exams than controls. Half the breathing group dropped out, though. https://www.theprotocolclub.io/blog/static-stretching-how-flexibility-improves-meta-analysis https://www.theprotocolclub.io/blog/static-stretching-how-flexibility-improves-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2025 meta-analysis of 65 studies found long-term static stretching improves flexibility mainly by raising stretch tolerance and slightly reducing stiffness — not by lengthening muscle fibres. https://www.theprotocolclub.io/blog/time-restricted-eating-vs-dietitian-12-month-trial https://www.theprotocolclub.io/blog/time-restricted-eating-vs-dietitian-12-month-trial Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2026 randomised trial of 247 adults compared a 9-hour eating window with personalised dietitian advice. Same weight loss, better adherence — but not better cholesterol. https://www.theprotocolclub.io/blog/vitamin-d-testosterone-men-meta-analysis https://www.theprotocolclub.io/blog/vitamin-d-testosterone-men-meta-analysis Wed, 14 Oct 2026 07:00:00 GMT The Verdict A 2026 meta-analysis pooled randomised trials in adult men. Vitamin D supplements made no clear difference to total testosterone, SHBG or free testosterone markers.