A meta-analysis of 37 cohorts on cardiorespiratory fitness and a 15-cohort meta-analysis on daily steps put numbers on how much fitness and everyday movement change the risk of dying, and where the returns flatten.

Randomised trials in 9,000 men cleared testosterone therapy of the heart attacks and strokes the databases pinned on it - and convicted it of arrhythmia instead. What that means for confirmed deficiency.

Deep squats do not wreck knees, wide stances load the hips more and the knees sideways, and the pelvis tucks at the bottom when you run out of hip flexion. Here is what the joint-moment and load analyses actually show, and how to set up a squat for the joint you want to train.

Two meta-analyses agree: training to failure builds no more strength or muscle than stopping one to three reps short - except with light loads, where failure is the only way to reach the fibres that grow.

Lose sleep and you lose about 0.4% of performance per hour awake. Cut sleep while dieting and more of what you lose is muscle. The numbers from a 69-study meta-analysis and the crossover trial that started the conversation.

Caffeine is the most-tested legal ergogenic aid there is. An umbrella review of 21 meta-analyses, a 2025 network analysis of 48 trials, and the current anti-doping status - with the doses and timing the trials actually used.

Creatine is the most-studied supplement in sport. Two meta-analyses of over 2,400 participants and a 2026 pooled analysis of 37 trials put numbers on what it does to strength, power and lean mass - and who it does the most for.

What each InBody 970 number actually measures, what bioelectrical impedance can and cannot tell you, and how closely the device agrees with DXA in published validation studies.

Why coaching at Ohana Performance Institute is built on measured body composition, managed training load, progressive overload and protected recovery, and what the research says each principle is worth.

What cohort studies and meta-analyses from 2022 to 2025 say about muscle mass, visceral fat and phase angle as predictors of mortality, with effect sizes, confidence intervals and the populations they actually describe.