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Frame as light-emitting screen exposure before bed can delay sleep biology.", "sourcePmids": [ "25535358" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/food-cue-reactivity-meta-analysis", "type": "study-source-page", "title": "Your food environment keeps prompting you", "url": "https://gainsfromgeebs.com/science/studies/food-cue-reactivity-meta-analysis", "description": "Meta-analysis from Obesity Reviews: Kitchen setup is coaching, not a side note. 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Do not promise simultaneous lean gain and fat loss for everyone.", "sourcePmids": [ "26817506" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/hiit-vs-moderate-cardio-body-composition-rct", "type": "study-source-page", "title": "HIIT is not automatically better", "url": "https://gainsfromgeebs.com/science/studies/hiit-vs-moderate-cardio-body-composition-rct", "description": "Randomized controlled trial from International Journal of Sport Nutrition and Exercise Metabolism: If calorie burn is matched, the best cardio format is often the one the client can repeat and recover from.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Cardio", "Randomized controlled trial", "HIIT", "steady cardio", "body composition", "fitness", "Stop worshiping HIIT", "Steady cardio is not lazy", "Pick the cardio you can recover from" ], "targetQueries": [ "High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals", "HIIT is not automatically better", "PMID 26479856", "26479856", "DOI 10.1123/ijsnem.2015-0078", "10.1123/ijsnem.2015-0078", "HIIT study", "steady cardio study", "body composition study", "fitness study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Do not present HIIT or steady cardio as universally superior. 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Fit depends on appetite, schedule, protein, and health context.", "sourcePmids": [ "32060194" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/muscle-strengthening-mortality-meta-2022", "type": "study-source-page", "title": "Strength work is health work", "url": "https://gainsfromgeebs.com/science/studies/muscle-strengthening-mortality-meta-2022", "description": "Systematic review and meta-analysis from British Journal of Sports Medicine: The anti-aging content angle should make lifting feel responsible, not vain.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Anti-aging", "Systematic review and meta-analysis", "muscle strengthening", "mortality", "anti-aging", "health", "The least vain thing you can do is build strength", "Muscle is adult health insurance", "Strength training is not optional after 30" ], "targetQueries": [ "Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases", "Strength work is health work", "PMID 35228201", "35228201", "DOI 10.1136/bjsports-2021-105061", "10.1136/bjsports-2021-105061", "muscle strengthening study", "mortality study", "anti-aging study", "health study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Association evidence. 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Say associated with mortality risk, not that lifting guarantees longer life.", "sourcePmids": [ "42230125" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/restricting-bedtime-phone-use-rct", "type": "study-source-page", "title": "Restricting phone use before bed helped sleep", "url": "https://gainsfromgeebs.com/science/studies/restricting-bedtime-phone-use-rct", "description": "Randomized pilot trial from PLOS ONE: Give clients one concrete sleep behavior, not a 14-step protocol: phone away from bed for a fixed window.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Sleep", "Randomized pilot trial", "sleep", "mobile phone", "randomized trial", "bedtime", "The one sleep rule to test for seven nights", "Better sleep without buying anything", "Phone away, routine up" ], "targetQueries": [ "Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: a randomized pilot trial", "Restricting phone use before bed helped sleep", "PMID 32040492", "32040492", "DOI 10.1371/journal.pone.0228756", "10.1371/journal.pone.0228756", "sleep study", "mobile phone study", "randomized trial study", "bedtime study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Call it a pilot trial and avoid over-selling magnitude. The practical point is behavior design, not a universal cure.", "sourcePmids": [ "32040492" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/sleep-curtailment-snack-intake", "type": "study-source-page", "title": "Sleep loss can shift snack calories", "url": "https://gainsfromgeebs.com/science/studies/sleep-curtailment-snack-intake", "description": "Controlled sleep-curtailment study from The American Journal of Clinical Nutrition: If the plan falls apart at night, the fix may be protecting sleep and snack defaults earlier in the day.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Cravings", "Controlled sleep-curtailment study", "sleep", "snacks", "calories", "carbohydrates", "appetite", "The snack audit starts the night before", "Bad sleep makes the pantry louder", "Plan the late-night default" ], "targetQueries": [ "Sleep curtailment is accompanied by increased intake of calories from snacks", "Sleep loss can shift snack calories", "PMID 19056602", "19056602", "DOI 10.3945/ajcn.2008.26574", "10.3945/ajcn.2008.26574", "sleep study", "snacks study", "calories study", "carbohydrates study", "appetite study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Use as supporting evidence for sleep and snack behavior, not as a promise that more sleep automatically causes fat loss.", "sourcePmids": [ "19056602" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/sleep-restriction-food-intake-appetite", "type": "study-source-page", "title": "Short sleep can raise snack drive", "url": "https://gainsfromgeebs.com/science/studies/sleep-restriction-food-intake-appetite", "description": "Randomized crossover trial from Nutrients: When night cravings spike after poor sleep, audit sleep before blaming discipline or inventing a deficiency story.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Cravings", "Randomized crossover trial", "sleep restriction", "appetite", "cravings", "snacking", "10 PM cravings are not random", "Start with sleep before discipline", "Cravings are a pattern audit" ], "targetQueries": [ "Effects of sleep restriction on food intake and appetite under free-living conditions", "Short sleep can raise snack drive", "PMID 37562755", "37562755", "DOI 10.3390/nu15153377", "10.3390/nu15153377", "sleep restriction study", "appetite study", "cravings study", "snacking study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Frame as increased odds and appetite signals, not proof that sleep is the only cause of cravings.", "sourcePmids": [ "37562755" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/time-restricted-feeding-resistance-trained-men", "type": "study-source-page", "title": "16:8 can work when training and protein stay intact", "url": "https://gainsfromgeebs.com/science/studies/time-restricted-feeding-resistance-trained-men", "description": "Clinical trial from Journal of Translational Medicine: A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Nutrition", "Clinical trial", "time restricted feeding", "intermittent fasting", "protein", "strength", "Fasting without low-protein mistakes", "The eating window is not the whole plan", "Protect the lifts first" ], "targetQueries": [ "Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males", "16:8 can work when training and protein stay intact", "PMID 27737674", "27737674", "DOI 10.1186/s12967-016-1044-0", "10.1186/s12967-016-1044-0", "time restricted feeding study", "intermittent fasting study", "protein study", "strength study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "This was a specific trained-male protocol. Do not generalize it to every client, medical context, or fasting format.", "sourcePmids": [ "27737674" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/time-restricted-feeding-young-men-rct", "type": "study-source-page", "title": "TRF is a structure, not a guarantee", "url": "https://gainsfromgeebs.com/science/studies/time-restricted-feeding-young-men-rct", "description": "Randomized controlled trial from European Journal of Sport Science: Time-restricted eating should be judged by whether it helps a client eat enough protein and train consistently.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Nutrition", "Randomized controlled trial", "time restricted feeding", "resistance training", "fasting", "The fasting window has to fit your training", "Protein still has to fit", "Adherence beats diet identity" ], "targetQueries": [ "Time-restricted feeding in young men performing resistance training: A randomized controlled trial", "TRF is a structure, not a guarantee", "PMID 27550719", "27550719", "DOI 10.1080/17461391.2016.1223173", "10.1080/17461391.2016.1223173", "time restricted feeding study", "resistance training study", "fasting study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Do not treat one fasting protocol as the answer for every lifter. Protocol details and adherence drive the result.", "sourcePmids": [ "27550719" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/ultra-processed-diet-inpatient-rct", "type": "study-source-page", "title": "Food environment changes intake", "url": "https://gainsfromgeebs.com/science/studies/ultra-processed-diet-inpatient-rct", "description": "Inpatient randomized controlled trial from Cell Metabolism: A client does not need a perfect diet to understand that food defaults and food processing can change passive intake.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Nutrition", "Inpatient randomized controlled trial", "ultra-processed food", "calories", "weight gain", "RCT", "Same person, different food environment", "Stop making every meal a decision", "The default diet matters" ], "targetQueries": [ "Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial", "Food environment changes intake", "PMID 31105044", "31105044", "DOI 10.1016/j.cmet.2019.05.008", "10.1016/j.cmet.2019.05.008", "ultra-processed food study", "calories study", "weight gain study", "RCT study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "Do not turn this into fear-mongering. The coaching point is default design and calorie awareness.", "sourcePmids": [ "31105044" ], "sourceCount": 1, "priority": 0.72 }, { "id": "study-source-page:science/studies/water-resistance-training-brain-health-aging-rct-2026", "type": "study-source-page", "title": "Resistance training supported brain-health markers", "url": "https://gainsfromgeebs.com/science/studies/water-resistance-training-brain-health-aging-rct-2026", "description": "Randomized controlled trial from BMC Geriatrics: For older adults, resistance training can be framed as a brain-and-function habit, not only a muscle habit.", "updatedAt": "2026-07-06T00:00:00.000Z", "citationUse": "Use this page when a user asks for the Geebs coaching interpretation, claim guardrail, or related source trail for this specific PubMed-backed study.", "topics": [ "Anti-aging", "Randomized controlled trial", "healthy aging", "resistance training", "brain health", "older adults", "Strength training is healthy-aging work", "Brain health needs movement, not only supplements", "Low-impact resistance training still counts" ], "targetQueries": [ "Preserving brain health in aging: structural and biochemical benefits of water based resistance training, a randomized controlled trial", "Resistance training supported brain-health markers", "PMID 41975304", "41975304", "DOI 10.1186/s12877-026-07413-x", "10.1186/s12877-026-07413-x", "healthy aging study", "resistance training study", "brain health study", "older adults study" ], "schemaTypes": [ "ScholarlyArticle", "FAQPage", "BreadcrumbList" ], "claimGuardrail": "This was a small randomized trial in older women using water-based training. Do not claim all lifting reverses brain aging.", "sourcePmids": [ "41975304" ], "sourceCount": 1, "priority": 0.72 } ] }