Explore evidence-based health insights, wellness tips, and technology updates from the SELP team. Our articles are backed by real scientific sources with PMID references, peer-reviewed research, and expert analysis to provide you with trustworthy health information.
Does foam rolling break up scar tissue and boost performance? A meta-analysis of 21 studies reveals what foam rolling actually does - and what it definitely doesn't do.
Creatine isn't just for bodybuilders. A 2024 meta-analysis of 10 studies shows how this supplement enhances muscle growth and strength when paired with resistance training.
The secret to crushing high-intensity intervals might be hiding in your baking soda box. Learn how sodium bicarbonate buffers fatigue and the exact dosing protocol backed by science.
Should you stretch before exercise? Yes, but only for a few seconds at a time. Research shows stretches over 60 seconds can reduce strength by up to 7.5%.
You don't need to lift heavy to build muscle. Research shows light weights taken to failure produce similar hypertrophy as heavy loads - here's how to program both for maximum gains.
A simple 10% increase in running cadence can reduce knee joint stress by 14%. Learn how adjusting your step rate can relieve knee pain without sacrificing performance.
How much protein do you really need to maximize muscle growth? A meta-analysis of 49 studies reveals the optimal intake - and why more isn't always better.
Breaking up a 7.5-hour sit with brief walking or body-weight squats every 30 minutes increased myofibrillar protein synthesis by up to 48% compared with uninterrupted sitting, and sharply elevated the growth-signal rpS6. Discover how simple movement breaks can transform your body's response to dietary protein.
A complex metabolite mix in fermented cabbage protected intestinal cell monolayers from IFN-γ and TNF-α, preserving barrier function and reducing permeability where raw cabbage offered no protection. Discover how fermentation creates a biochemically rich matrix that supports gut health.
Discover the truth behind five persistent running myths backed by peer-reviewed research. From knee health to optimal cadence, learn what science really says about injury prevention, proper warm-ups, shoe selection, and smart training progression for recreational runners.
Middle-aged adults who ate about 1.5 g protein per kilogram of body weight per day in just two meals achieved a more positive whole-body net protein balance by ~0.55–0.6 g/kg lean mass compared with 0.8–1.1 g/kg, without any changes in training habits.
Adding the Nordic hamstring exercise to training can cut hamstring injuries by about 50% and improve sprint performance when programmed correctly. Discover what 125 studies reveal about this powerful exercise.
Moderate coffee intake - roughly 2-3 cups daily - has been linked with a 48% reduction in cardiometabolic disease risk. Discover what 20+ years of research reveals about coffee's cardiovascular benefits, optimal dosing, and why your brewing method matters for heart health.
Explore the truth behind common fitness myths and discover evidence-based practices for optimal performance and recovery.
Discover the science behind ginger's pain-relieving power. Ten years of clinical trials reveal exactly how 2 grams daily reduces muscle soreness, menstrual cramps, and knee arthritis pain. Learn the optimal doses, forms, and mechanisms backed by peer-reviewed research.
Surprising research reveals that frozen blueberries preserve up to 50% more antioxidants than dried ones, and even outperform fresh berries over time. Discover the best way to store blueberries to maximize their heart-healthy, brain-boosting benefits and get the most from every serving.
New research reveals that adding honey to probiotic yogurt significantly boosts beneficial bacteria survival - but clover honey outperforms other varieties. Discover how this simple kitchen pairing could transform your gut health routine.
Discover the science behind 'precovery' - taking cherry juice in the days leading up to exercise, not just after. A 2022 review reveals why timing matters and how concentrated tart cherry juice can significantly improve strength recovery and reduce muscle soreness.
Think you know sleep? A rigorous Delphi-panel of sleep and circadian experts evaluated 24 common sleep beliefs and confirmed 20 as myths due to weak or contradictory evidence. Discover the truth behind these misleading sleep beliefs that could be undermining your health.
Recent clinical trials reveal that consuming two green kiwifruit about one hour before bedtime may naturally extend sleep duration and improve its quality by up to 60 minutes.