PubMed study library
Every reviewed study gets its own page.
This library collects the individual PubMed-backed studies behind Geebs Science. Use these pages for the coaching interpretation and claim guardrail; use the linked PubMed source for primary study details.
Why this exists
Study pages make the science easier to understand and use.
The science hub explains the whole library. Exact answer pages answer common questions. These study pages sit underneath both: one study, one coaching takeaway, one guardrail, one source trail.
Topic map
Browse studies by coaching topic.
Anti-aging
5 studys
Prospective cohort analysis
Lifting belongs in the longevity conversation
Zhang et al.. British Journal of Sports Medicine. 2026. PMID 42230125.
The site should talk about resistance training as health-span infrastructure, not only aesthetics.
Systematic review and meta-analysis
Strength work is health work
Momma et al.. British Journal of Sports Medicine. 2022. PMID 35228201.
The anti-aging content angle should make lifting feel responsible, not vain.
Meta-analysis
Creatine supports lifting, it does not replace it
Chilibeck et al.. Open Access Journal of Sports Medicine. 2017. PMID 29138605.
Creatine is worth discussing for adults who lift, but the supplement sits behind the actual training, protein, and recovery stack.
Randomized controlled trial
Resistance training supported brain-health markers
Hosseini et al.. BMC Geriatrics. 2026. PMID 41975304.
For older adults, resistance training can be framed as a brain-and-function habit, not only a muscle habit.
Randomized, double-blind, placebo-controlled trial
Creatine worked best behind hard resistance training
Fernandez-Garrido et al.. Experimental Gerontology. 2026. PMID 41941966.
Creatine belongs behind the boring hierarchy: train hard, progress the lifts, then use creatine as support.
Cardio
5 studys
Prospective cohort studies
Variety of movement is a long-game signal
Han et al.. BMJ Medicine. 2026. PMID 41574252.
Coaching can frame cardio, steps, lifting, and sport as complementary, not competing identities.
Systematic review and meta-analysis of RCTs
Cardio and lifting solve different problems
An et al.. Archives of Gerontology and Geriatrics. 2024. PMID 38878596.
A strong plan does not argue cardio versus weights forever. It assigns each tool to the outcome it supports.
Meta-analysis
Cardio dose can interfere with lifting
Wilson et al.. Journal of Strength and Conditioning Research. 2012. PMID 22002517.
Cardio belongs in the plan, but the dose, mode, and placement should not wreck the lifting stimulus.
Randomized controlled trial
HIIT is not automatically better
Martins et al.. International Journal of Sport Nutrition and Exercise Metabolism. 2016. PMID 26479856.
If calorie burn is matched, the best cardio format is often the one the client can repeat and recover from.
Randomized controlled trial
The energy gap still matters
Fontana et al.. American Journal of Physiology-Endocrinology and Metabolism. 2007. PMID 17389710.
Cardio can create part of the energy gap, but it does not override the need for a stable nutrition setup.
Cravings
3 studys
Randomized crossover trial
Short sleep can raise snack drive
Sato-Mito et al.. Nutrients. 2023. PMID 37562755.
When night cravings spike after poor sleep, audit sleep before blaming discipline or inventing a deficiency story.
Controlled sleep-curtailment study
Sleep loss can shift snack calories
Nedeltcheva et al.. The American Journal of Clinical Nutrition. 2009. PMID 19056602.
If the plan falls apart at night, the fix may be protecting sleep and snack defaults earlier in the day.
Meta-analysis
Your food environment keeps prompting you
Boswell and Kober. Obesity Reviews. 2016. PMID 26644270.
Kitchen setup is coaching, not a side note. Visible trigger foods create repeated decisions.
Nutrition
8 studys
Narrative review
Protein is a reliable satiety lever
Paddon-Jones et al.. The American Journal of Clinical Nutrition. 2008. PMID 18469287.
Before debating advanced macros, make dinner high-protein enough to reduce the late-night runway.
Inpatient randomized controlled trial
Food environment changes intake
Hall et al.. Cell Metabolism. 2019. PMID 31105044.
A client does not need a perfect diet to understand that food defaults and food processing can change passive intake.
Systematic review and meta-analysis
Protein supports the training signal
Tagawa et al.. Journal of Cachexia, Sarcopenia and Muscle. 2022. PMID 35187864.
Protein targets are not a branding trick; they support lean mass and strength outcomes when training is present.
Randomized controlled trial
High protein protects the cut
Longland et al.. The American Journal of Clinical Nutrition. 2016. PMID 26817506.
A cut should protect training and lean mass. Protein is the first macro to defend.
Systematic review
Fasting works when it helps the deficit
Welton et al.. Canadian Family Physician. 2020. PMID 32060194.
Intermittent fasting should be framed as a structure that can improve adherence, not as a magic metabolism advantage.
Clinical trial
16:8 can work when training and protein stay intact
Moro et al.. Journal of Translational Medicine. 2016. PMID 27737674.
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
Randomized controlled trial
TRF is a structure, not a guarantee
Tinsley et al.. European Journal of Sport Science. 2017. PMID 27550719.
Time-restricted eating should be judged by whether it helps a client eat enough protein and train consistently.
Systematic review
Protein evidence is thinner in medically complex adults
Ahmed et al.. Clinical Nutrition ESPEN. 2026. PMID 42105861.
Keep the protein floor practical, but be honest when evidence is limited for older adults with multiple conditions.
Sleep
4 studys
Wearable and app-data analysis
Phone in bed is not neutral
Kheirinejad et al.. Personal and Ubiquitous Computing. 2022. PMID 36405389.
The easiest sleep upgrade for a busy client is often environmental: keep the phone out of bed before trying to optimize supplements.
Controlled crossover study
Bright screens can push sleep later
Chang et al.. Proceedings of the National Academy of Sciences. 2015. PMID 25535358.
A shutdown routine is not soft advice; it protects the next day's training quality, hunger control, and decision-making.
Randomized pilot trial
Restricting phone use before bed helped sleep
He et al.. PLOS ONE. 2020. PMID 32040492.
Give clients one concrete sleep behavior, not a 14-step protocol: phone away from bed for a fixed window.
Randomized controlled trial
Late caffeine can still hit sleep
Drake et al.. Journal of Clinical Sleep Medicine. 2013. PMID 24235903.
For clients using pre-workout late, the first recovery fix may be a caffeine cutoff, not a new sleep supplement.
Free weekly email
Get the next source before it becomes a post.
One study, one practical coaching move, and one guardrail so research becomes useful without drifting into fake certainty.
Weekly Science Drop
Get one useful peer-reviewed finding each week, with Kris's practical takeaway and the claim guardrail so you know what the research does and does not prove. No spam, no fake certainty, unsubscribe anytime.