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Evidence

The research behind every recommendation

Coach Timon, the health check and the blog rest on 443 scientific studies. This is the complete list. Every source has a clickable DOI that I checked against Crossref, the register of scientific publications, so you can read each study yourself instead of taking my word for it. The list follows the part of the system each study supports: training, nutrition, sleep, lifestyle and safety for the app's rules, then the health check and the blog. A study appears once, under the first place it is used.

443 studies, each with a validated DOI. Last checked on 12 October 2026.

Training (49)

  1. Armes et al. (2020). “Just One More Rep!” – Ability to Predict Proximity to Task Failure in Resistance Trained Persons. Frontiers in Psychology. doi:10.3389/fpsyg.2020.565416
  2. Bastos et al. (2024). Feasibility and Usefulness of Repetitions-In-Reserve Scales for Selecting Exercise Intensity: A Scoping Review. Perceptual and Motor Skills. doi:10.1177/00315125241241785
  3. Baz-Valle et al. (2022). A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Journal of Human Kinetics. doi:10.2478/hukin-2022-0017
  4. Bell et al. (2023). Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach. Sports Medicine - Open. doi:10.1186/s40798-023-00633-0
  5. BICKEL et al. (2011). Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0b013e318207c15d
  6. Cava et al. (2017). Preserving Healthy Muscle during Weight Loss. Advances in Nutrition. doi:10.3945/an.116.014506
  7. Celis-Morales et al. (2018). Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. BMJ. doi:10.1136/bmj.k1651
  8. Coleman et al. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ. doi:10.7717/peerj.16777
  9. Colenso-Semple et al. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living. doi:10.3389/fspor.2023.1054542
  10. Cruz-Jentoft et al. (2018). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing. doi:10.1093/ageing/afy169
  11. Currier et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine. doi:10.1136/bjsports-2023-106807
  12. Dodds et al. (2014). Grip Strength across the Life Course: Normative Data from Twelve British Studies. PLoS ONE. doi:10.1371/journal.pone.0113637
  13. Gordon et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry. doi:10.1001/jamapsychiatry.2018.0572
  14. Greendale et al. (2019). Changes in body composition and weight during the menopause transition. JCI Insight. doi:10.1172/jci.insight.124865
  15. Grgic et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-018-0872-x
  16. Helms et al. (2020). Methods for Regulating and Monitoring Resistance Training. Journal of Human Kinetics. doi:10.2478/hukin-2020-0011
  17. Maeo et al. (2020). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0000000000002523
  18. Maeo et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. doi:10.1080/17461391.2022.2100279
  19. Manresa-Rocamora et al. (2021). Heart Rate Variability-Guided Training for Enhancing Cardiac-Vagal Modulation, Aerobic Fitness, and Endurance Performance: A Methodological Systematic Review with Meta-Analysis. International Journal of Environmental Research and Public Health. doi:10.3390/ijerph181910299
  20. Momma et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. doi:10.1136/bjsports-2021-105061
  21. Montenegro et al. (2026). Percentile-Based Normative Standards for Strength Assessment Beyond Linear Bodyweight Multipliers in Competitive Powerlifters. Sports Medicine - Open. doi:10.1186/s40798-026-01111-z
  22. Noetel et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. doi:10.1136/bmj-2023-075847
  23. Nolan et al. (2023). The Effect of Hormonal Contraceptive Use on Skeletal Muscle Hypertrophy, Power and Strength Adaptations to Resistance Exercise Training: A Systematic Review and Multilevel Meta-analysis. Sports Medicine. doi:10.1007/s40279-023-01911-3
  24. Nuzzo et al. (2023). Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Medicine. doi:10.1007/s40279-023-01937-7
  25. Pedrosa et al. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science. doi:10.1080/17461391.2021.1927199
  26. Pedrosa et al. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports. doi:10.3390/sports11020039
  27. Pedrosa et al. (2025). The interplay between muscle length, range of motion, and exercise selection: a review. Sports Medicine International Open. doi:10.1055/a-2733-7605
  28. Pelland et al. (2025). The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. doi:10.1007/s40279-025-02344-w
  29. Plotkin et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. doi:10.7717/peerj.14142
  30. Qin et al. (2025). Gauging proximity to failure in the bench press: generalized velocity-based vs. %1RM-repetitions-to-failure approaches. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-025-01098-2
  31. Ralston et al. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Medicine. doi:10.1007/s40279-017-0762-7
  32. Refalo et al. (2022). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine. doi:10.1007/s40279-022-01784-y
  33. Refalo et al. (2025). Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis. PeerJ. doi:10.7717/peerj.19042
  34. Renner et al. (2026). Long-term performance trajectories in classic powerlifting: an exploratory analysis of 6,524 lifters with sustained competitive engagement. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-026-01775-w
  35. Robinson et al. (2024). Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. doi:10.1007/s40279-024-02069-2
  36. Ruiz et al. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ. doi:10.1136/bmj.a439
  37. Ruple et al. (2023). The effects of resistance training to near failure on strength, hypertrophy, and motor unit adaptations in previously trained adults. Physiological Reports. doi:10.14814/phy2.15679
  38. Schoenfeld et al. (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-015-0304-0
  39. Schoenfeld et al. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197
  40. Schoenfeld et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research. doi:10.1519/jsc.0000000000001272
  41. Schoenfeld et al. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences. doi:10.1080/02640414.2018.1555906
  42. Schoenfeld et al. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports. doi:10.3390/sports9020032
  43. Siedler et al. (2023). The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial. Journal of Human Kinetics. doi:10.5114/jhk/159960
  44. Singer et al. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living. doi:10.3389/fspor.2024.1429789
  45. Stice et al. (2017). Risk factors that predict future onset of each DSM–5 eating disorder: Predictive specificity in high-risk adolescent females. Journal of Abnormal Psychology. doi:10.1037/abn0000219
  46. Talaber et al. (2022). Profiling the absolute and relative strength of a special operations police unit. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-022-00502-5
  47. van den Hoek et al. (2024). Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. Journal of Science and Medicine in Sport. doi:10.1016/j.jsams.2024.07.005
  48. Wiedenmann et al. (2026). Trainability of repetitions-in-reserve estimation in younger and older adults: a parallel-group repeated-measures study. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-026-01997-y
  49. Zhou et al. (2026). Effects of different types of exercise over 24 weeks on bone mineral density in postmenopausal women: A systematic review with pairwise and network meta-analysis of randomized controlled trials. Journal of Sport and Health Science. doi:10.1016/j.jshs.2026.101127

Nutrition (66)

  1. Aragon et al. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0174-y
  2. Areta et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. doi:10.1113/jphysiol.2012.244897
  3. Ashtary-Larky et al. (2020). Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis. British Journal of Nutrition. doi:10.1017/s000711452000224x
  4. Ashtary-Larky et al. (2021). Effects of resistance training combined with a ketogenic diet on body composition: a systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. doi:10.1080/10408398.2021.1890689
  5. Ashwell et al. (2011). Waist‐to‐height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors: systematic review and meta‐analysis. Obesity Reviews. doi:10.1111/j.1467-789x.2011.00952.x
  6. Ashwell et al. (2016). Waist-to-height ratio as an indicator of ‘early health risk’: simpler and more predictive than using a ‘matrix’ based on BMI and waist circumference. BMJ Open. doi:10.1136/bmjopen-2015-010159
  7. Browning et al. (2010). A systematic review of waist-to-height ratio as a screening tool for the prediction of cardiovascular disease and diabetes: 0·5 could be a suitable global boundary value. Nutrition Research Reviews. doi:10.1017/s0954422410000144
  8. Byrne et al. (2017). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. International Journal of Obesity. doi:10.1038/ijo.2017.206
  9. Capling et al. (2017). Validity of Dietary Assessment in Athletes: A Systematic Review. Nutrients. doi:10.3390/nu9121313
  10. Chaston et al. (2006). Changes in fat-free mass during significant weight loss: a systematic review. International Journal of Obesity. doi:10.1038/sj.ijo.0803483
  11. Deutz et al. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition. doi:10.1016/j.clnu.2014.04.007
  12. Durrer Schutz et al. (2019). European Practical and Patient-Centred Guidelines for Adult Obesity Management in Primary Care. Obesity Facts. doi:10.1159/000496183
  13. Ferrando et al. (2023). International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. Journal of the International Society of Sports Nutrition. doi:10.1080/15502783.2023.2263409
  14. FORBES (2000). Body Fat Content Influences the Body Composition Response to Nutrition and Exercise. Annals of the New York Academy of Sciences. doi:10.1111/j.1749-6632.2000.tb06482.x
  15. Frankenfield et al. (2005). Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review. Journal of the American Dietetic Association. doi:10.1016/j.jada.2005.02.005
  16. Fuller et al. (2020). Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review. JMIR mHealth and uHealth. doi:10.2196/18694
  17. Gardner et al. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. JAMA. doi:10.1001/jama.2018.0245
  18. Garthe et al. (2011). Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. International Journal of Sport Nutrition and Exercise Metabolism. doi:10.1123/ijsnem.21.2.97
  19. Goyal et al. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine. doi:10.1001/jamainternmed.2013.13018
  20. Hall (2007). What is the required energy deficit per unit weight loss?. International Journal of Obesity. doi:10.1038/sj.ijo.0803720
  21. Hall et al. (2015). Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metabolism. doi:10.1016/j.cmet.2015.07.021
  22. Hall et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. The American Journal of Clinical Nutrition. doi:10.3945/ajcn.116.133561
  23. Hall et al. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. Medical Clinics of North America. doi:10.1016/j.mcna.2017.08.012
  24. Hall et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. doi:10.1016/j.cmet.2019.05.008
  25. Hall et al. (2021). Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nature Medicine. doi:10.1038/s41591-020-01209-1
  26. Helms et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. doi:10.1186/1550-2783-11-20
  27. Helms et al. (2014). A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism. doi:10.1123/ijsnem.2013-0054
  28. Helms et al. (2023). Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Medicine - Open. doi:10.1186/s40798-023-00651-y
  29. Henselmans et al. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. doi:10.3390/nu14040856
  30. Henselmans et al. (2026). The Effect of Carbohydrate Intake on Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Medicine. doi:10.1007/s40279-025-02341-z
  31. Hevia-Larraín et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Medicine. doi:10.1007/s40279-021-01434-9
  32. Iraki et al. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports. doi:10.3390/sports7070154
  33. Jensen et al. (2014). 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. doi:10.1161/01.cir.0000437739.71477.ee
  34. Jeukendrup et al. (2024). Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?. Sports Medicine. doi:10.1007/s40279-024-02108-y
  35. Jäger et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0177-8
  36. Kerksick et al. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0189-4
  37. Kreider et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0173-z
  38. Lim et al. (2021). Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. doi:10.3390/nu13020661
  39. Longland et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition. doi:10.3945/ajcn.115.119339
  40. Loucks et al. (2003). Luteinizing Hormone Pulsatility Is Disrupted at a Threshold of Energy Availability in Regularly Menstruating Women. The Journal of Clinical Endocrinology & Metabolism. doi:10.1210/jc.2002-020369
  41. Messina et al. (2018). No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. International Journal of Sport Nutrition and Exercise Metabolism. doi:10.1123/ijsnem.2018-0071
  42. Mifflin et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition. doi:10.1093/ajcn/51.2.241
  43. Morton et al. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608
  44. Mountjoy et al. (2023). 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine. doi:10.1136/bjsports-2023-106994
  45. Murphy et al. (2021). Energy deficiency impairs resistance training gains in lean mass but not strength: A meta‐analysis and meta‐regression. Scandinavian Journal of Medicine & Science in Sports. doi:10.1111/sms.14075
  46. Nunes et al. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle. doi:10.1002/jcsm.12922
  47. Orsama et al. (2014). Weight Rhythms: Weight Increases during Weekends and Decreases during Weekdays. Obesity Facts. doi:10.1159/000356147
  48. Paixão et al. (2020). Successful weight loss maintenance: A systematic review of weight control registries. Obesity Reviews. doi:10.1111/obr.13003
  49. Pensgaard et al. (2023). Intersection of mental health issues and Relative Energy Deficiency in Sport (REDs): a narrative review by a subgroup of the IOC consensus on REDs. British Journal of Sports Medicine. doi:10.1136/bjsports-2023-106867
  50. Peos et al. (2019). Intermittent Dieting: Theoretical Considerations for the Athlete. Sports. doi:10.3390/sports7010022
  51. PEOS et al. (2021). Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0000000000002636
  52. Poon et al. (2024). Effects of intermittent dieting with break periods on body composition and metabolic adaptation: a systematic review and meta-analysis. Nutrition Reviews. doi:10.1093/nutrit/nuad168
  53. Roberts et al. (2020). Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics. doi:10.2478/hukin-2019-0096
  54. Ross et al. (2007). Does the relationship between waist circumference, morbidity and mortality depend on measurement protocol for waist circumference?. Obesity Reviews. doi:10.1111/j.1467-789x.2007.00411.x
  55. Rubino et al. (2025). Definition and diagnostic criteria of clinical obesity. The Lancet Diabetes & Endocrinology. doi:10.1016/s2213-8587(24)00316-4
  56. Schoenfeld et al. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-018-0215-1
  57. Shcherbina et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of Personalized Medicine. doi:10.3390/jpm7020003
  58. Slater et al. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in Nutrition. doi:10.3389/fnut.2019.00131
  59. Swainson et al. (2017). Prediction of whole-body fat percentage and visceral adipose tissue mass from five anthropometric variables. PLOS ONE. doi:10.1371/journal.pone.0177175
  60. ten Haaf et al. (2014). Resting Energy Expenditure Prediction in Recreational Athletes of 18–35 Years: Confirmation of Cunningham Equation and an Improved Weight-Based Alternative. PLoS ONE. doi:10.1371/journal.pone.0108460
  61. Thomas et al. (2014). Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription , ,. The American Journal of Clinical Nutrition. doi:10.3945/ajcn.113.079822
  62. Trexler et al. (2014). Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition. doi:10.1186/1550-2783-11-7
  63. Vargas-Molina et al. (2024). Effects of the Ketogenic Diet on Strength Performance in Trained Men and Women: A Systematic Review and Meta-Analysis. Nutrients. doi:10.3390/nu16142200
  64. Wang et al. (2003). Comparisons of waist circumferences measured at 4 sites. The American Journal of Clinical Nutrition. doi:10.1093/ajcn/77.2.379
  65. Whittaker et al. (2021). Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology. doi:10.1016/j.jsbmb.2021.105878
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Sleep (43)

  1. Al Khatib et al. (2016). The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition. doi:10.1038/ejcn.2016.201
  2. Boukhris et al. (2023). The Impact of Daytime Napping Following Normal Night-Time Sleep on Physical Performance: A Systematic Review, Meta-analysis and Meta-regression. Sports Medicine. doi:10.1007/s40279-023-01920-2
  3. Boukhris et al. (2026). The effects of daytime napping on psychophysiological measures in physically active individuals and athletes: A systematic review, meta-analysis, and meta-regression, with assessment of the certainty of evidence. Biology of Sport. doi:10.5114/biolsport.2026.153310
  4. Broussard et al. (2012). Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction. Annals of Internal Medicine. doi:10.7326/0003-4819-157-8-201210160-00005
  5. Brown et al. (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLOS Biology. doi:10.1371/journal.pbio.3001571
  6. Cappuccio et al. (2010). Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. Sleep. doi:10.1093/sleep/33.5.585
  7. Chang et al. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences. doi:10.1073/pnas.1418490112
  8. Chinoy et al. (2020). Performance of seven consumer sleep-tracking devices compared with polysomnography. Sleep. doi:10.1093/sleep/zsaa291
  9. Consensus Conference Panel et al. (2015). Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion. Sleep. doi:10.5665/sleep.4886
  10. Craven et al. (2022). Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. Sports Medicine. doi:10.1007/s40279-022-01706-y
  11. Czeisler et al. (1999). Stability, Precision, and Near-24-Hour Period of the Human Circadian Pacemaker. Science. doi:10.1126/science.284.5423.2177
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  13. Drake et al. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine. doi:10.5664/jcsm.3170
  14. Ebrahim et al. (2013). Alcohol and Sleep I: Effects on Normal Sleep. Alcoholism: Clinical and Experimental Research. doi:10.1111/acer.12006
  15. Foster et al. (2020). Circadian Photoentrainment in Mice and Humans. Biology. doi:10.3390/biology9070180
  16. Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. doi:10.1016/j.smrv.2023.101764
  17. Guest et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-020-00383-4
  18. Haghayegh et al. (2019). Accuracy of Wristband Fitbit Models in Assessing Sleep: Systematic Review and Meta-Analysis. Journal of Medical Internet Research. doi:10.2196/16273
  19. Hirshkowitz et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. doi:10.1016/j.sleh.2014.12.010
  20. Khosla et al. (2018). Consumer Sleep Technology: An American Academy of Sleep Medicine Position Statement. Journal of Clinical Sleep Medicine. doi:10.5664/jcsm.7128
  21. Knowles et al. (2018). Inadequate sleep and muscle strength: Implications for resistance training. Journal of Science and Medicine in Sport. doi:10.1016/j.jsams.2018.01.012
  22. Lamon et al. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports. doi:10.14814/phy2.14660
  23. Lastella et al. (2014). Sleep/wake behaviours of elite athletes from individual and team sports. European Journal of Sport Science. doi:10.1080/17461391.2014.932016
  24. Lucas et al. (1999). Regulation of the Mammalian Pineal by Non-rod, Non-cone, Ocular Photoreceptors. Science. doi:10.1126/science.284.5413.505
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Strength training

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Nutrition

  1. Ballon et al. (2019). Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. The Journal of Nutrition. doi:10.1093/jn/nxy194
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Sleep

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Lifestyle

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