Sqwod Evidence

We read the umbrella reviews, the ISSN position stand, and the newest trials, and graded them. What caffeine really does for performance, the dose that works, and the honest downsides — written for the gym floor.

We read the body-composition trials on Ozempic, Wegovy and Mounjaro, graded them, and checked what's still being tested. How much muscle GLP-1 drugs really cost, why the panic is half-right, and precisely what to program for the client who's dropping weight fast.

The 'healing and growth' peptides are all over gym WhatsApp groups. We read the actual human evidence — and mostly found its absence. What BPC-157, TB-500 and the growth-hormone peptides really have behind them, why the risk sits with your client, and exactly how to have the conversation.

We read the dose-response meta-analyses, the ISSN position stand, and the timing trials, and graded them. How much protein really builds muscle, whether the anabolic window is real, and exactly what to tell the client who asks.

We graded the photobiomodulation research use by use — pre-workout performance, pain, hair, skin — and separated the claims that hold up from the ones the device marketing invented. Plus what actually matters if a client is about to spend £400 on a panel.

We read the Finnish cohort studies, the intervention trials, and the recovery research, and graded them. What heat exposure really does for the heart and for training, where the longevity story is over-read, and exactly what to tell the client who asks.

We pulled the mortality cohorts, the inflammation RCTs, the Cochrane review and the one trial the internet loves — graded them all — and worked out what a coach should actually tell a client who just threw out their canola oil. Spoiler: the evidence points the opposite way to the panic.

We read the polysomnography validation studies on Oura, Whoop, Apple Watch and the rest, graded them, and checked what's still being tested. What sleep trackers actually measure well, where the numbers are guesswork, and exactly what to tell the client who's panicking about their score.

We read the meta-analyses on cold water immersion, graded them, and checked the live trial registry. What it does for recovery, what it costs you in muscle, and exactly what to tell the client who just bought an ice barrel.

We read the meta-analyses on Zone 2 cardio, graded them, and checked what's still being tested. What Zone 2 actually does, where the hype outruns the data, and exactly what to tell the client who asks.

We read the meta-analyses, graded them, and checked what's still being tested. What magnesium really does, which form to bother with, and exactly what to tell the client who asks.

We read the meta-analyses, graded them, and checked what's still being tested. What creatine actually does, what it doesn't, and exactly what to tell the client who asks.