Fitness.
Evidence-led reading on fitness from the HL Benefits desk. Long reads, careful guides, and the boring-but-true positions the research keeps settling on.
MK-677 (Ibutamoren): The Oral Growth Hormone Promise — Real or Hyped?
MK-677 raises growth hormone and IGF-1 like the marketing promises. Across 30 years and six clinical-trial indications, none of those biomarker wins translated into the outcomes humans actually wanted.
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IGF-1 LR3: The Most Powerful Muscle Peptide — and Why It's Also the Riskiest
Hexarelin vs. Ipamorelin: Which Growth-Hormone Peptide Wins for Lean Muscle?
FitnessThe 7 Muscle-Building Peptides Bodybuilders Use (and 3 They Quietly Avoid)
FitnessWeighted Vest Walking and Hiking: Calorie Burn, Bone Density, and Beginner Guide
Walking Pad and Under-Desk Treadmills: Are They Worth It for Health?
A meta-analysis of 351 participants found treadmill desks burn 105 extra calories per hour. But Consumer Reports only recommended 1 of 9 models tested.
Recovery as Training: Why Rest Days, Sleep, and Mobility Are the 2026 Fitness Priority
Research shows one night of poor sleep cuts muscle protein synthesis by 18%. Recovery is no longer optional -- it is the training itself.
Pneumatic Compression Boots (Normatec): Do Recovery Boots Actually Speed Healing?
A meta-analysis of 17 RCTs shows compression boots reduce perceived soreness but don't improve muscle function. Here's what the research says and which models are worth buying.
We started this section because the conversation about fitness had become unbearable — too loud, too certain, too often selling something. The boring middle — what the evidence actually supports, repeated across decades, written without a brand to defend — is not a position you can monetize, but it is the position the research keeps quietly settling on.
Companion sections.
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A companion section to fitness, with its own evidence-led reading list.
Food & Nutrition
A companion section to fitness, with its own evidence-led reading list.
Weight Loss
A companion section to fitness, with its own evidence-led reading list.
Definitive guides.
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Pickleball Health Benefits and Injury Prevention: The Complete Guide
Pickleball grew 479% in five years. The injury rate tracked it. Here's what the research says about benefits, risks, and how to stay on the court.
Percussive Therapy (Theragun/Hypervolt): Does Massage Gun Recovery Actually Work?
Systematic reviews show massage guns improve flexibility and reduce soreness but do not boost strength or speed. A research-backed guide to what works.
A claim about fitness is not a study. A study is not a meta-analysis. A meta-analysis is not a guideline. The article doesn't fit on a label.
On our desk this week.
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Padel: The Fastest-Growing Racquet Sport and Its Health Benefits
With 35 million players worldwide and courts spreading across 150 countries, padel delivers moderate-intensity exercise with proven cardiovascular and mental health benefits.
Cozy Cardio: The Low-Intensity Home Workout Trend That Actually Works
Cozy cardio pairs gentle movement with candles and comfort shows. Research shows low-intensity exercise burns more fat and reduces fatigue better than harder workouts.
Quick reads.
All 32 →VO2 Max: What It Measures, Why It Predicts Longevity, and How to Improve It
How VO2 max predicts lifespan better than almost any other health metric, and the…
Citrulline Malate: Workout Performance, Dosage, and Recovery
Research-backed guide to citrulline malate for exercise performance, optimal dosing, and…
Cordyceps Mushroom for Energy, Stamina, and Athletic Performance
What does the research actually say about cordyceps mushroom for energy and athletic…
Walking 10,000 Steps — Myth or Science? How Much You Really Need
Research shows the biggest health benefits from walking come well before 10,000 steps.…
Resistance Training for Women Over 40: Bone Density, Metabolism, and Hormones
How resistance training protects bone density, reshapes metabolism, and balances…
Contrast Therapy: Sauna Plus Cold Plunge for Recovery
Contrast therapy alternates sauna heat and cold water immersion to boost blood flow,…
Desk-Job Back Pain: Posture Fixes and Exercises That Actually Work
Evidence-based micro-breaks, seated exercises, and ergonomic strategies to reduce…
Kegel Exercises for Men: What the Research Actually Shows
Clinical evidence shows pelvic floor training can reverse erectile dysfunction, delay…
From the archive.
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Fitness and Pain Management: What Clinical Research Actually Shows
Zone 2 Cardio for Fat Burning and Longevity
7 Best Supplements for Faster Muscle Growth
Pilates Principles, Apparatuses and Benefits | 2016 Guide to Pilates
Running: 2016 Health Benefits and Side Effects of Jogging
Physical Exercise for Brain Health: Ultimate Guide
Understanding Exercises for Lower Back Pain Relief
Research-backed exercises for lower back pain, ranked by effectiveness from recent meta-analyses of randomized controlled trials.