Blog

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.

Latest Articles

20 posts
Athlete using foam roller on leg muscles in gym setting
Exercise Science
8 min read

Foam Rolling: Friend or Fad?

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.

SELP Team
October 13, 2025
Creatine powder and supplement with dumbbells representing sports nutrition
Exercise Science
9 min read

Creatine + Training: A Small but Meaningful Boost

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.

SELP Team
October 12, 2025
Baking soda and water representing sodium bicarbonate supplementation for athletes
Exercise Science
9 min read

Sodium Bicarbonate: Boosting High-Intensity Performance

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.

SELP Team
October 11, 2025
Athlete performing static hamstring stretch demonstrating proper form
Exercise Science
8 min read

Static Stretching: Short Holds vs Long Holds

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%.

SELP Team
October 10, 2025
Comparison of heavy and light dumbbells representing different training loads
Exercise Science
9 min read

Low vs High Load Training: Effort Over Weight

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.

SELP Team
October 9, 2025
Runner on track demonstrating proper running form and cadence
Running Science
8 min read

Running Cadence: Small Changes, Big Relief

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.

SELP Team
October 8, 2025
High-protein foods including chicken, fish, eggs, and legumes representing optimal protein intake
Nutrition
9 min read

Protein Sweet Spot for Lifters: 1.6 g/kg/day

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.

SELP Team
October 7, 2025
Office worker doing body-weight squats next to their desk during a work break, representing the concept of activity snacks for muscle protein synthesis
Exercise Science
12 min read

Stand Up For Gains – Tiny 'Activity Snacks' During Long Sits Boosted Muscle Protein Synthesis

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.

SELP Team
October 6, 2025
Fermented sauerkraut cabbage in a glass jar next to fresh cabbage, representing the metabolic transformation that occurs during fermentation and its effects on gut barrier protection
Gut Health
13 min read

Fermented Cabbage vs Inflammation – How a 300-Plus Metabolite Cocktail Protected the Gut Barrier In Vitro

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.

SELP Team
September 28, 2025
Runner in proper form demonstrating evidence-based running techniques, representing the scientific approach to debunking common running myths
Running Science
14 min read

Running Myths vs Facts – What Science Really Says About Knees, Warm-Ups, Shoes, Cadence, and Training Load

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.

SELP Team
September 22, 2025
Middle-aged adults eating high-protein meals, representing the research on protein intake timing and whole-body protein balance in two-meal eating patterns
Nutrition Science
11 min read

Two Meals, Higher Protein – Can 1.5 g/kg Flip Whole-Body Protein Balance?

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.

SELP Team
September 16, 2025
Athlete performing Nordic hamstring exercise on grass field, demonstrating proper form for injury prevention and performance enhancement
Performance
14 min read

Nordic Hamstring Exercise - Faster Sprints and Fewer Strains

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.

SELP Team
September 9, 2025
A steaming cup of coffee next to a heart rate monitor and fresh coffee beans, representing the relationship between coffee consumption and cardiovascular health
Heart Health
12 min read

Does Coffee Really Protect Your Heart? What Science Says About Your Daily Cup

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.

SELP Team
August 28, 2025
A gym setting with various fitness equipment, representing the exploration of fitness myths and facts.
Fitness Science
15 min read

Fitness Myths vs Facts – What the Latest Science Really Says About Recovery, Warm-ups, Stretching, and Foam Rolling

Explore the truth behind common fitness myths and discover evidence-based practices for optimal performance and recovery.

SELP Team
August 21, 2025
Small coffee table with fresh sliced ginger on a plate and ginger tea in a glass, with a white sofa and gym clothes in the background, representing the connection between natural pain relief and active lifestyle
Pain Management
14 min read

Ginger for Pain Relief: What 10 Years of Clinical Trials Actually Show

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.

SELP Team
August 12, 2025
Fresh blueberries, frozen blueberries, and dried blueberries arranged side by side to illustrate different processing methods and their effects on anthocyanin content
Nutrition Science
11 min read

Why Frozen Blueberries Preserve More Antioxidants Than Fresh

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.

SELP Team
August 4, 2025
A bowl of creamy yogurt being drizzled with golden honey from a wooden honey dipper, surrounded by fresh berries and representing the synergistic relationship between honey and probiotics
Gut Health
9 min read

The Sweet Science: How Honey Helps Your Yogurt's Probiotics Survive

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.

SELP Team
July 15, 2025
A plate of fresh cherries, a glass of cherry juice, and a man in sports attire preparing for his workout, illustrating the precovery concept of consuming cherry juice before exercise
Sports Recovery
10 min read

Did You Know? Using Cherry Juice Before Exercise Can Boost Recovery

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.

SELP Team
July 14, 2025
A cozy bedroom scene with a bed and lamp, featuring the word 'myths' crossed out and replaced with 'facts', representing the debunking of sleep misconceptions through scientific evidence
Sleep Science
12 min read

Sleep Smarter: 20 Surprising Sleep Myths - Busted by Science

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.

SELP Team
July 11, 2025
Two fresh green kiwifruit cut in half, showing their vibrant green flesh and black seeds, representing the natural sleep aid discussed in the article
Health & Wellness
8 min read

Discover the Sleep Boost from Eating Two Kiwifruit Before Bed

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.

SELP Team
July 10, 2025